If you’ve always been known as a good cook, there’s no reason you should give up your reputation in the kitchen just because you’re setting aside the pots and pans and turning off the burner. The dishes that follow will not only help you and yours eat life to the fullest, but your friends and family will keep coming back for more—keeping your reputation intact. Since I started eating raw I’ve learned a few recipes from friends and family that have become staples in my diet. Along the way I’ve even created some myself. Some may even already be familiar to you although you don’t necessarily think of them as raw. So whether you’re looking for a drink, a snack, a meal, or a dessert, here are some easy-to-prepare menu basics that everyone you know will love. If eating raw is new to you, you can start here, right now.
I’ve also included some exquisite creations from the kitchens of some outstanding chefs, including a few of the most gifted strictly raw-food chefs out there. They are experts at the craft of not cooking. That’s why I look forward to eating whatever they put in front of me every time I sit down in their restaurants. If you love cooking and cherish a gourmet recipe, you’ll love these.
some un-cooking tips
In many ways preparing raw foods is easier than cooking. There are no pots or pans to scrub. There is no preheating the oven and no baked-on mess to soak from the casserole dish. But there are trade-offs. Seeds, nuts, and beans need to be germinated or sprouted to release the nutrients and enzymes and make them digestible. If you eat nuts the way most people do—dry-roasted or honey-roasted, right out of the can—chances are you just chew them up and swallow. They may be tasty that way, but they’re not very good for you. Your body needs to be able to fully digest them, something that doesn’t happen without soaking them first. And if you’re cooking beans rather than sprouting them, you’re really missing out on the nutrients that are packed inside. They may taste good, but in my opinion they’re not really good for you. Even though they are a protein while raw, they transform into a carbohydrate when cooked.
That means that in your food-preparation plan you have to allow time for soaking and sprouting. I often soak overnight. Start the almonds or chickpeas in the morning, pour off the water at bedtime and when you get up the next day you’re ready to make both the morning granola and hummus for lunch or dinner. At the end of the book there’s a chart on how long you should soak nuts and beans. The chart will also explain how to sprout alfalfa or other seeds for the freshest possible organic versions of the sprouts you see in the produce department.
On the other hand, a lot of raw dishes can be made quickly and are supposed to be consumed right on the spot after they are made. That’s especially true of juices, since the cellular walls of the fruits and vegetables are broken down to release the nutrients. When the nutrients are exposed to air, they begin to oxidize and deteriorate, so you need to drink them right away.
You need to be careful with animal products if you plan to eat them raw. Always know your sources and specify that you will be eating the meat or fish raw.
If you’re wondering about what equipment you’ll need for your raw kitchen, it’s really quite simple—you’ll find that information in chapter 7. And if you’re wondering where to get certain ingredients for these recipes, those details are found in chapter 6.
One last reminder: when you go shopping look for the key words raw and organic. Whenever possible, seek out organic versions of every ingredient in these recipes. Finding raw, organic pantry staples like soy sauce is not an easy task in the average grocery store, and just because you buy some soy sauce in a health-food store does not mean it is both organic and raw. Look for it. You should be able to find it. If you don’t, ask if they carry it. If they don’t, ask if they’ll order it for you. You can also seek out sources on the Internet. Read labels. Ask questions. Why wait to be tired, old, or ill to start eating raw? Have fun. Experiment. Buon appetito!
SERVES 3
One night I was experimenting with making a raw drink. My boyfriend walked into the kitchen and sneaked a sip of the base of this drink. He asked if he could add a pinch of this and a bit of that and whatever, and before I knew it he had the frozen berries in hand and had taken over the blender. The result is a fruit drink named after him.
1 lemon, peeled and seeded
1 pear, cored
10 frozen fresh strawberries
2 bananas
¼ cup apple juice (fresh or unpasteurized)
10 distilled ice cubes
Drop the fruit into the blender, and pour in the juice. Add the ice cubes and blend until smooth.
SERVES 3–5
Nut milk is a delicious and nutrient-filled substitute for regular milk. It lasts for a few days in the refrigerator, and stays at its best if vacuum-sealed.
1 cup germinated almonds, or germinated nut of your choice
3–5 cups distilled water
1 tablespoon raw honey
Blend germinated almonds and water until almonds are practically pulverized. Strain through cheesecloth and discard the solids. Blend the liquid with honey.
SERVES 1
Blend all of the ingredients together in a blender. Adjust the amount of water to achieve the desired thickness.
2 tablespoons raw almond butter
1 teaspoon raw honey
1 cup distilled water
MAKES 1 PITCHER
Perfect for a summer party.
3 lemons, peeled and seeded
½ cup raw honey, or to taste
1 or 2 peaches, pitted
4 cups distilled water
Blend all of the ingredients together in a blender until smooth. Add a few distilled ice cubes if you wish and blend again.
[DAN HOYT AND TOLENTINCHAN, QUINTESSENCE RESTAURANTS, NEW YORK CITY]
SERVES 1
Some people like to add raw honey. For me, that’s just too sweet!
1 Thai coconut
To extract the coconut milk and meat, turn the coconut on its side, and, using a large, sharp knife, trim off the husk of one side to reveal the hard inner shell. Find the three “veins” that run from the center of the coconut. Place the tip of the knife about an inch from the tip of the coconut, between two of the veins. Now tap the knife so that the tip breaks through the shell and goes in about an inch. Next, lower the knife handle so that the blade is parallel to the countertop, making sure that the blade remains at least an inch inside the coconut. Rotate the handle to the left as if you are revving the handles of a motorcycle. Then, rotate the handle to the right. Eventually, by alternating directions, the knife will pry up a piece of the shell. Remove the shell and pour the coconut milk into a bowl. Scoop out the coconut meat with a spoon. An easier way is to get a cleaver (be careful, they’re sharp) and just slowly chip away at the one end of the coconut. Pour off the juice and continue chipping until a spoon-size hole is made. Spoon out meat as usual.
Mix the milk and coconut meat in a blender until smooth.
SERVES 1
Green drinks are made with green powder, a nutritionally dense supplement made from various vegetables and other healthy natural ingredients. Some people just stir some “green powder” into unpasteurized apple juice. Here is an easy recipe that’s a bit more special. If you are near a Russian or Indian market and can get unpasteurized kefir yogurt, it makes a great addition. Here’s to your health.
1 banana, peeled
1 cup frozen fresh berries
2 tablespoons green powder / (I prefer Quantum Nutrition Labs brand)
Raw honey, to taste
Blend the banana, berries, and green powder in a blender until smooth. Stir in raw honey to taste, and enjoy.
SERVES 1
Start this cereal the night before you want to eat it.
Herb shop organic raw Fourteen-Grain Cereal, as much as you’d like (warning: a little goes a long way)
Almond Nut Milk, to taste
Raw honey, to taste
Grind cereal in a coffee grinder. Transfer to a medium bowl, add enough water to just cover the cereal and let sit overnight. The next morning, add nut milk. Drizzle with raw honey to taste.
SERVES 1
There’s no simpler, healthier, raw cereal out there. And it’s tasty too!
Combine all of the ingredients, and enjoy!
SERVES 4
2 cups raw almonds, soaked for 8 hours and drained
½ cup raisins
2 teaspoons lemon juice
1 teaspoon ground cinnamon
½ teaspoon ground nutmeg
Raw honey, to taste
1 tablespoon distilled water (optional)
Juliano’s Whipped Cream or Kelly’s Macadamia Whipped Cream (optional)
Place the softened almonds, raisins, lemon juice, cinnamon, and nutmeg into a blender, and chop until crumbly. Add honey and a drizzle of distilled water. Top it off with Juliano’s Whipped Cream or Kelly’s Macadamia Whipped Cream, if you like.
SERVES 4
2 cups raw almonds, soaked for 8 hours and drained
½ cup raisins
½ handful raw, germinated walnut pieces
Juice of 1 lemon
1 teaspoon ground cinnamon
¼-½ cup organic rolled oats
¼-½ cup Almond Nut Milk or distilled water
Raw honey, to taste
Fresh fruit (optional)
Place the softened almonds, raisins, walnuts, lemon juice, and cinnamon into a blender, and chop till crumbly. Mix in the oats. Add nut milk or water to moisten. Drizzle with honey, if you like it sweet, and serve with fruit, if you wish.
SERVES 1
Unpasteurized, organic miso is a delicious, versatile fermented soybean paste. It comes in different “flavors,” from a mellow yellow variety to deeper, more pungent red and brown types. You should find the miso in the refrigerated foods section of large supermarkets, health-food stores, and Asian markets year-round.
1 teaspoon unpasteurized miso paste (your favorite variety)
2 teaspoons Bragg Liquid Aminos, or to taste
1 cup distilled water
Seaweed, sliced carrots, and/or mushrooms, to taste
Mix the miso with Bragg Liquid Aminos. Bring the water to a boil, and pour it over the miso and Bragg mixture. Add more Bragg Liquid Aminos if you’d like the broth to be saltier. Drop in the seaweed, carrots, and/or mushrooms.
SERVES 4
1 green bell pepper, seeded, cored, and diced
4 tomatoes, diced
1 medium white onion, diced
3 garlic cloves, peeled and minced
3 cups distilled water
Raw apple cider vinegar, to taste
Freshly squeezed lemon juice, to taste
1 cucumber, peeled and chopped (optional)
4 tablespoons freshly chopped cilantro (optional)
1 scallion (green part), finely chopped, for garnish
Place the pepper, tomatoes, onion, garlic, water, vinegar, lemon juice, cucumber, and cilantro in a blender, and puree. Strain to remove any vegetable pieces that are not fully liquefied. Chill overnight, if time permits. Before serving, sprinkle the chopped scallion over the top of the gazpacho.
[DAVID JUBB, JUBB’S LONGEVITY, NEW YORK CITY]
SERVES 4
I met David Jubb at Quintessence Restaurant one day when Inside Edition was filming a story on eating raw that featured raw-food personality David Wolfe, actress/chef Leslie Bega, and myself. In strolled this amazing, different-looking man, so full of fun and life and light—David Jubb. Everyone in Quintessence was shocked I didn’t know him. “You don’t know David Jubb?” “You’ve never been to Jubb’s Longevity?” “You’ve got to taste his food.” So I invited Jubb to be interviewed for Inside Edition and then went over to taste his food and was hooked immediately. Here is one of Jubb’s truly extraordinary raw recipes.
½ cup sesame seeds
1 cucumber, unpeeled
1 red bell pepper, seeded and cored
2 celery stalks
1 medium tomato
¼ cup chopped red onion
1 apple, cored
1-inch knob fresh gingerroot, peeled
3 garlic cloves, peeled
1–2 bushy sprigs fresh cilantro
¼ cup freshly squeezed lemon juice
2½ cups distilled water
2 heaping tablespoons unpasteurized miso
¼ cup Bragg Liquid Aminos
TOPPING
¼ cup cold-pressed flaxseed or olive oil
¼ teaspoon ground cayenne pepper (optional)
½ teaspoon minced garlic
Spirulina flakes, for garnish
Grind the sesame seeds to a moist meal in your spice grinder; it takes only a few seconds. Cut the vegetables and apple into chunks, and place in a blender. Add the gingerroot and garlic, and blend with the cilantro, lemon juice, water, miso, and Bragg Liquid Aminos to make the gazpacho. Depending on how much gusto your blender has, you may have to shred harder vegetables and blend in two batches, especially if the blender container is on the small side.
To make the topping, blend all of the topping ingredients together in a small bowl. Ladle the gazpacho into bowls, and drizzle with the flavored-oil topping. Garnish the soup with some spirulina flakes.
Although you may never have heard of it, spirulina has nourished people in Africa and America throughout the ages. Only recently have scientists discovered the health benefits that indigenous peoples have depended on for centuries. This microalgae is 60% all-vegetable protein. It is rich in beta-carotene, iron, vitamin B12, and an array of other vitamins, minerals, and phytonutrients as well as the rare essential fatty acid, GLA (gamma-linolenic acid). You can find spirulina flakes in any health-food store.
SERVES 2
This salad is especially healthful if you use Udo’s Choice oil, a special blend of cold-pressed oils that provide the perfect balance of essential fatty acids that every body needs. It’s available in the refrigerated section of many health-food stores—if you can’t find it, ask for it!
1 4.5-ounce bag organic mesclun salad
1 cucumber, peeled and thinly sliced
1 tomato, diced
1 green, yellow, or red bell pepper, seeded, cored, and thinly sliced
5 raw olives (preferably Nature’s First Law), pitted and halved
1 ounce raw-milk goat cheese, sliced or crumbled
⅔ cup cold-pressed olive oil
⅓ cup Udo’s Choice oil
Sea salt, to taste
Freshly ground black pepper, to taste
1 avocado, pitted and diced (optional)
Ground cayenne pepper, to taste
Combine mesclun greens and other vegetables in a large bowl. Add the olives and cheese. Drizzle with both oils, toss, and season with salt and pepper. Toss in the avocado chunks and sprinkle with cayenne pepper.
SERVES 8
I went to a New York Islanders summer party where one of the executives’ wives served this amazing salad. When I asked her for the ingredients I knew I could make it raw. So she sent me the recipe and I looked for raw substitutions—mostly because the ramen soup seasoning she used in the dressing listed salt and MSG as its first two ingredients! So here’s Marybeth’s party salad, with a raw variation on the dressing that I think is even tastier and infinitely better for you.
1½ pounds broccoli
1 bunch scallions (green parts only), chopped
1 cup raw slivered germinated almonds
1 cup raw germinated sunflower seeds
DRESSING
4 pitted dates
1 tablespoon distilled water
¾ cup raw apple cider vinegar
¼ cup Udo’s Choice oil
¼ cup cold-pressed extra-virgin olive oil
Slice the broccoli into thin strips as you would cabbage for cole slaw. Toss the broccoli, scallions, slivered almonds, and sunflower seeds together in a large bowl and set aside.
To make the dressing, put the dates and water in a blender. Blend to create a coarse paste. Add the vinegar and oils, and blend again to emulsify. Pour the dressing over the salad and toss to combine.
[DAN HOYT AND TOLENTIN CHAN, QUINTESSENCE RESTAURANTS, NEW YORK CITY]
SERVES 6
One morning about 2 years ago, the New York Post called, asking if I would do a personal favor and, since I was a raw-food eater, take a photo for them at Quintessence, a raw-food restaurant. I was shocked. A raw-food restaurant? I didn’t even know they existed. I had to go.
That’s how I met Dan Hoyt, the owner of Quintessence. He prepared several dishes for us to photograph. So I was lucky—I got to taste test, for free, all of Dan’s dishes. Now I’m a regular—and my photo hangs in the entrance! Here is one of my favorite Quintessence dishes.
“TUNA” SALAD
2 cups raw, germinated walnuts
¼ cup dulse (red seaweed), soaked for 10 minutes, and drained
4 tablespoons chopped fresh dill
4 tablespoons chopped fresh parsley
2 garlic cloves
½ cup freshly squeezed lemon juice
¼ cup cold-pressed olive oil
2 teaspoons sea salt
2–3 celery stalks, chopped
1 red bell pepper, seeded, cored, and chopped
½ medium white onion, chopped
Combine the walnuts, dulse, herbs, garlic, lemon juice, oil, and salt in the bowl of a food processor, using the “S” blade. Transfer to a large mixing bowl, and stir in the celery, pepper, and onion.
SERVES 4
Don’t forget—to best unlock the nutrients in those hard and stubborn lentils, germinate them for 8 hours!
1 cup raw germinated lentils
1 chopped white onion
1 tomato, chopped
1 cucumber, chopped
2 tablespoons Udo’s Choice oil
2 tablespoons cold-pressed extra-virgin olive oil
⅛ cup raw apple cider vinegar (optional)
Sea salt, to taste
¼ lemon (optional)
Mix the germinated lentils, onion, optional tomato, and cucumber in a medium bowl. Pour the oils and vinegar over the lentil salad, and toss well. Season with sea salt and a squeeze of lemon. Toss again. Let sit for 2 to 3 hours in the refrigerator to absorb the nice onion flavor.
SERVES 4
David, my writer, was trying out different recipes on his kids, and since he has five of them, they don’t always agree on food. But all of them say this salad is David’s finest (and it’s named for his youngest son).
1 cup shredded red cabbage
1 cup shredded green cabbage
½ carrot, shredded
¼ cup shredded white onion
1 tablespoon cumin seeds
Juice from 1 lemon
1 teaspoon Celtic sea salt
2 garlic cloves, minced
1 teaspoon ground cumin
⅓ cup cold-pressed extra-virgin olive oil
Drizzle of raw cider vinegar
1 medium tomato, diced (optional)
Mix all of the ingredients together in a large bowl, and serve.
SERVES 4
I love caesar salad and even order it at restaurants when I go out—although I take lots of enzymes to counteract the cooked olive oil and un-raw-milk parmesan and I avoid the wheat-filled croutons. When I eat this at home, I don’t need enzymes—I just enjoy.
1 garlic clove, chopped
2 heads organic romaine lettuce, chopped into bite-size pieces
DRESSING
½ cup grated raw milk Parmesan or Pecorino-Romano cheese
½ cup cold-pressed extra-virgin olive oil
¼ cup raw apple cider vinegar
1 fertile, organic egg
2 tablespoons Bragg Liquid Aminos
Juice of ½ lemon
Rub garlic into the inside of a large wooden salad bowl. Place the lettuce in the bowl. In a medium mixing bowl, combine all the dressing ingredients. Add the dressing to the romaine lettuce in the salad bowl, and toss to combine.
MAKES 2¾ CUPS
1 cup Udo’s Choice oil
1 cup cold-pressed extra-virgin olive oil
¾ cup raw apple cider vinegar
Sea salt, to taste
Ground cayenne pepper (optional)
Ground mustard, to taste
Put all of the ingredients in a plastic container with lid. Shake well. For added pleasure and zing, add mustard powder and a splash more oil to make a mustard vinaigrette. (Sometimes I cheat and add Dijon.)
MAKES 1¼ CUPS
Here’s a more involved mustard dressing.
3–4 tablespoons Dijon mustard
3 tablespoons Shoyu (unpasteurized soy sauce)
¼ cup raw apple cider vinegar
1 tablespoon raw tahini
¼ cup cold-pressed olive oil
½ lemon, juiced
3 bushy sprigs fresh dill or 3 tablespoons dried dill
1 tablespoon honey or raisins
¼ cup distilled water
Blend all of the ingredients in a blender.
SERVES 1
Most breads that I recommend, like Manna, Ezekiel, and Genesis, are not truly raw. But because they are sprouted, they at least don’t have potentially harmful gluten. The only truly raw breads I’ve found are in raw-food restaurants and specialty shops.
2 slices Ezekiel or Genesis bread
Cold-pressed olive oil, flaxseed oil, and/or Udo’s Choice oil
Sea salt, to taste
Ground cayenne pepper, to taste
½ avocado, pitted and smashed
Raw sheep’s milk cheese (raw goat’s milk or raw cow’s milk cheese can be substituted)
Lettuce leaves (green leaf, red leaf, or Boston)
Tomato slices
Sprinkle the bread with oil and season with salt and cayenne. Spread the smashed avocado on top, and season with more sea salt and cayenne pepper. Lay slices of the cheese on the avocado, and add lettuce leaves and tomato slices.
SERVES 1
Raw Almond Nut Butter (storebought, or use the recipe below)
2 slices Ezekiel or Genesis bread
1 ripe banana, sliced
Sliced strawberries (optional)
Spread the almond butter on the bread. Add banana slices and strawberries, if you like.
MAKES ABOUT 1 CUP
This is great for sandwiches! Of course, it’s even easier to buy raw nut butter at a natural-foods store or at Whole Foods.
1 cup raw almonds, soaked for 8 hours and drained
5–6 tablespoons distilled water
1 tablespoon Udo’s Choice oil
Pinch of sea salt
Grind almonds in the food processor until they form a paste. Blend in the water and oil, and stir in the sea salt.
SERVES 3
3 avocados, pitted
1 red onion, diced
2 tomatoes, diced
2 sprigs fresh cilantro, finely chopped
1 lime
Sea salt, to taste
Scoop the meat from the avocado skins. Cut the avocados into chunks, place in a large bowl, and mash with a spoon. Gently stir in the onions, tomatoes, and cilantro. Squeeze in the lime juice, and stir in salt to taste.
SERVES 4
This recipe really makes you love your Vitamix. I burned out five blenders until I finally broke down and bought one!
3 cups raw germinated chickpeas
1 cup cold-pressed olive oil or Udo’s Choice oil
Distilled water as needed
½ cup raw tahini with its oil
Juice of ½ lemon
1 garlic clove, chopped
Sea salt, to taste
In a blender, puree the chickpeas with ½ cup oil. Gradually blend in the remaining ½ cup oil. Add water to reach the desired thickness. When creamy, blend in the tahini, then the lemon juice. Keep blending until creamy again. Add garlic and blend again. Season with salt. You can eat the hummus right away, but it’s always best a few hours later.
MAKES ABOUT 1½ CUPS
Great with raw flaxseed crackers (try the ones by Nature’s First Law) and Genesis or Ezekiel bread.
1 green bell pepper, seeded, cored, and diced
1 tomato, diced
½ red onion, diced
1 garlic clove, chopped
2 sprigs fresh cilantro, finely chopped
Juice of ¼ lemon
¼ cup cold-pressed olive oil or Udo’s Choice oil
Sea salt, to taste
Chopped jalapeño pepper, to taste
Combine the pepper, tomato, onion, garlic, cilantro, lemon juice, and oil in a medium bowl, and toss to fully blend. Season with salt and jalapeño to taste.
MAKES ¾-1 CUP
Spread on flaxseed crackers or Ezekiel bread for hors d’oeuvres.
1 13-ounce jar pitted raw olives (preferably Nature’s First Law Italian)
Puree the olives in a blender, adding enough juice from the olive jar to achieve desired thickness.
[DAVID JUBB, JUBB’S LONGEVITY, NEW YORK CITY]
SERVES 6
5 portobello mushroom caps, sliced
1 yellow onion, sliced
3 zucchini, sliced
2 red bell peppers, seeded and sliced
1 jalapeño, seeded and sliced
¼ cup raw apple cider vinegar or lemon juice
2 tablespoons raw honey
1 cup cold-pressed olive oil
4 teaspoons raw tahini
5 cups distilled water
2 sprigs fresh rosemary, chopped
2 teaspoons kelp or dulse powder
4 teaspoons curry powder
1 teaspoon sea salt
2 teaspoons freshly ground black pepper
1 head romaine lettuce, shredded
½ pound asparagus spears, lightly blanched, for garnish
Nasturtium flowers, for garnish
Combine the portobellos, onion, zucchini, bell peppers, jalapeño, vinegar, honey, oil, tahini, water, and herbs and spices in a large pot and heat just to 118 degrees F. on an instant-read thermometer, or until just warm to the touch. Make a bed of shredded lettuce on each plate. Pour the warmed, but not cooked, sauce over the shredded romaine lettuce beds. Garnish with asparagus and nasturtiums for color.
[SUSHI SAMBA, NEW YORK CITY]
SERVES 4
This dish, by chefs Takanori Wada and Robert Ash, is one of my favorites at Sushi Samba. The key to preparing and eating raw fish yourself is to find a reputable fish market or a gourmet grocery where you can be certain you’re getting the freshest catch. Be sure to ask for “sushi-grade” fish. If you don’t know where to get sushi-grade fish, call around. If a fish-market manager knows you’re going to want something on a certain day, he or she may be able to order it for you and have it fresh. This is one type of raw food that is going to be much easier to find on or near the coasts than in the heartland.
¾ pound sushi-grade bigeye tuna, thinly sliced
¼ cup red onion, thinly sliced
¼ cup celery, thinly sliced
¼ cup red and/or yellow bell peppers, thinly sliced
½ fresh jalapeño, thinly sliced
4 teaspoons scallions (green and white parts), finely chopped
Chives, for garnish
SEVICHE MARINADE
1 cup freshly squeezed orange juice
½ cup freshly squeezed lemon juice
½ cup freshly squeezed lime juice
¼ cup raw soy sauce (nama shoyu)
¾ cup raw olive oil
1 tablespoon minced garlic
1 tablespoon peeled minced fresh gingerroot
Salt and freshly ground black pepper, to taste
Chill the prepared fish and vegetables in separate bowls.
To make the seviche marinade, combine all the ingredients, mix well, and refrigerate for at least 1 hour.
To assemble, lay out 4 chilled salad plates, combine seviche marinade with the tuna and vegetables, mix well, and spoon equal amounts of seviche onto salad plates.
I prefer to marinate the fish in the sauce.
SERVES 6
When I was eating at Quintessence, I came across a pamphlet on a naturopath, Dr. Minarek. It explained how he cured Mohammed Ali of his ailments while boxing and rid Jackie O of a chronic neck problem—all by foot reflexology. Minarek had been around! So I thought “Why not? I loved to have my feet massaged.” It was a terrific move because now, in addition to the reflexology, Dr. Minarek is always trying new recipes on me. This one is a favorite.
½ pint grape tomatoes
1 medium purple onion, chopped
1 bunch fresh cilantro (leaves only)
1 heaping tablespoon vegetable and herb powder mix
1 tablespoon garlic powder
⅛ teaspoon ground cayenne pepper
1 teaspoon evaporated Celtic sea salt
Juice of 2 lemons
Juice of 15 limes
2 tablespoons raw soy sauce (nama shoyu)
1 pound sushi-grade salmon, cubed
1 pound sushi-grade Chilean sea bass, cubed
1 pound sushi-grade bay scallops, cubed
In a large bowl, combine the tomatoes, onion, herbs and spices, lemon and lime juices, and soy sauce. Gently fold in the cubed salmon, sea bass, scallops, and let marinate in the refrigerator for 3 hours before serving.
[LENOX ROOM, NEW YORK CITY]
SERVES 2
When Charlie Palmer, Tony Fortuna, and Edward Bianchini opened the Lenox Room it was all the buzz in New York—and for good reason. Not only are these three of the most accomplished restaurateurs in town, but they also brought chefs Andrew Thompson and Matthew Geraghty under the same roof to create an American cuisine with French accents—and they installed a distinctive raw bar. How could a raw foodist like me resist? A far cry from a health-food restaurant, the Lenox serves something for everyone, including me. Here’s my favorite item on their menu, Tuna Tartare.
1 pound sushi-grade yellowfin tuna, diced
3 tablespoons fresh chives, chopped
3 tablespoons shallots, chopped
2 tablespoons chopped peeled fresh gingerroot
2 teaspoons ground cumin
½ teaspoon ground cayenne pepper
2 tablespoons raw soy sauce (nama shoyu)
3 tablespoons cold-pressed extra-virgin olive oil
1 tablespoon black and/or white sesame seeds
A drizzle of raw sesame oil (if you can’t find it, use the oil off the top of a can of raw tahini), for garnish
Chopped scallions, for garnish
Mixed greens, for garnish
Mix the tuna, chives, shallots, gingerroot, cumin, cayenne pepper, soy sauce, oil, and sesame seeds. Place a neat mound of tartare on each plate. Garnish with sesame oil, scallions, and mixed greens.
[KELLY SERBONICH, HIPPOCRATES HEALTH INSTITUTE, WEST PALM BEACH, FLORIDA]
SERVES 4
Founded more than four decades ago by Ann Wigmore as a center to promote wellness through natural means, the Hippocrates Health Institute is an icon in the raw-food world. Today its executive chef is a radiant twenty-something named Kelly Serbonich who started her career in food at age sixteen by flipping burgers and making fries. After earning a degree in culinary arts, she studied nutrition and ended up a raw foodist. Combining her artistry as a chef with her knowledge of nutrition and a commitment to the benefits of eating raw, Serbonich’s food draws people to southern Florida from all over the globe. Here is one of her favorite creations, all of which have her characteristic French flair.
CRUST
3 cups raw, germinated walnuts
¼ cup flaxseeds, ground
1 garlic clove
½ teaspoon dried thyme or herbs de Provence
½ teaspoon dried tarragon
½ tablespoon Bragg Liquid Aminos
Salt and freshly ground black pepper, to taste
FILLING
¾ cup chopped scallions (green and white parts)
3½ cups chopped cremini mushrooms
⅓ cup cold-pressed extra-virgin olive oil
2 tablespoons Bragg Liquid Aminos
Juice of 1½ lemons
Pinch of ground nutmeg
1 cup raw, germinated walnuts or 1 cup tahini
1½ teaspoons psyllium husks powder
1 cup distilled water
In the bowl of a food processor, combine all of the crust ingredients. Process until a dough is formed and the walnuts are very well chopped. Season with salt and pepper. Very lightly oil a 12-inch pie pan or dish. Press the crust mixture into the plate and dehydrate overnight, or let sit in the sun for 1 to 4 hours.
To make the filling, marinate the chopped scallions and mushrooms in olive oil and ½ tablespoon Bragg Liquid Aminos in a large bowl for at least 1 hour.
In a blender, combine the lemon juice, nutmeg, walnuts or tahini, psyllium powder, water, and the remaining I½ tablespoons of Braggs Liquid Aminos. Blend well until smooth and creamy. Fold this mixture into the marinated mushrooms and scallions. Spread evenly over the crust. Chill for at least 1 hour and serve. The quiche will firm up as it sits.
[QUINTESSENCE, NEW YORK CITY]
SERVES 3
3 pounds yellow summer squash
PESTO SAUCE
1 cup pine nuts
1 cup cold-pressed olive oil
½ large bunch fresh basil
½ cup chopped fresh parsley
3 garlic cloves
1 teaspoon evaporated sea salt
Thinly slice the yellow squash with a sharp knife, or, better yet, use a turning (spiralizing) slicer to create strands of “pasta.” Set aside. For the pesto sauce, put all the ingredients in a blender and blend until creamy. Toss the pesto sauce with the sliced or spiralized squash pasta and serve.
[QUINTESSENCE, NEW YORK CITY]
SERVES 5
5 pounds yellow summer squash
MARINARA SAUCE
6 large tomatoes
½ cup sundried tomatoes
2 garlic cloves
½ bunch fresh basil
¼ cup (loosely packed) fresh oregano
2 tablespoons chopped fresh tarragon
2 tablespoons chopped fresh rosemary
2 tablespoons chopped fresh sage
1 tablespoon freshly ground black pepper
¼ cup red onion, chopped
½ cup cold-pressed olive oil
¼ cup lemon juice
5 dates, pitted
1 tablespoon evaporated sea salt
TOPPING
¼ cup olives, chopped
¼ cup tomatoes, chopped
¼ cup red bell peppers, chopped
¼ cup red onions, chopped
For the “pasta,” thinly slice the yellow squash with a sharp knife, or, better yet, use a turning (spiralizing) slicer to cut squash into curly strands. Set aside. For the marinara sauce, put all the sauce ingredients in a blender and puree until creamy. Pour sauce on spiralized yellow squash pasta and top with olives, tomatoes, bell peppers, and onions.
A “parmesan cheese” may be made by putting an equal proportion of sea salt and raw sesame seeds in a coffee grinder and blending until flaky, like the consistency of ground parmesan.
This one’s too easy.
For each serving, place a layer of whipped cream into a parfait glass, add a layer of granola, then a layer of fruit, followed by another layer of whipped cream, granola, fruit, and a final dollop of whipped cream.
SERVES 5
This one’s even easier!
Distilled water, to taste
Organic watermelon
Freshly squeezed lemon juice, to taste
Scoop out watermelon flesh; then puree it until thoroughly liquefied. Add water until the watermelon sorbet has the desired consistency. Transfer to ice-cube trays and freeze. Once frozen, reblend the frozen watermelon cubes in the blender, adding a little lemon juice to taste. You’re done!
Manna bread is also called Essene bread (after the desert sect that produced the Dead Sea Scrolls and John the Baptist is believed to have belonged to). It is a highly nutritious, sprouted bread that is baked at very low temperatures; even though it is not raw, much of its nutritional value remains intact. You’ll find this bread in the frozen-food section of better supermarkets and, of course, in health-food stores. There are several brands and, at last count, six different kinds: rye, sunflower seed, multigrain, cinnamon raison, nut and date, and carrot. The first three are best with cheeses and for dinner; the last three make a delicious, simple dessert … as in this recipe.
Lay out the slices of manna bread. Drizzle raw honey on the bread. Grind some almonds and sprinkle on top. Eat open-faced. Heavenly!
[KELLY SERBONICH, HIPPOCRATES HEALTH INSTITUTE, WEST PALM BEACH, FLORIDA]
SERVES 4
By the way, this stuffing is also excellent in halved pears, again topped with Kelly’s Macadamia Whipped Cream.
4 apples, halved with the middle hollowed out
1 cup raw germinated walnuts
½ cup raisins, soaked and drained
1 tablespoon alcohol-free vanilla extract
1½ teaspoon ground cinnamon
Pinch of ground cloves
4 dates, pitted and chopped
Kelly’s Macadamia Whipped Cream to serve
Place the apples in the dehydrator for approximately 24 hours, or until desired doneness is achieved.
In the bowl of a food processor, combine the walnuts, raisins, vanilla extract, cinnamon, cloves, and dates. Process to a crumble. Stuff the mixture in the apples and dehydrate again until warm and crunchy. I’ll leave it up to you to be the judge. Top with Kelly’s Macadamia Whipped Cream.
MAKES 2 CUPS
1 cup macadamia nuts, soaked for 8–10 hours and dehydrated in a dehydrator overnight
½ cup Thai coconut water
5 dates, pitted and soaked
1 tablespoon organic cold-pressed coconut butter
In a strong blender, combine all ingredients. Blend until smooth and creamy. Use as a topping for pies, beverages, puddings, and so on.
SERVES 3
2 cups Thai coconut meat
5 tablespoons freshly squeezed lemon juice
1 cup Thai coconut water
8 dates, pitted and soaked
½ teaspoon psyllium husks powder
1 tablespoon alcohol-free vanilla extract
3 strawberries or 1 sliced kiwi, for garnish
In a strong blender, combine all ingredients and blend until very smooth. Check for flavor, and add more dates or lemon juice accordingly. Pour into serving/ molding cups and chill. Garnish with strawberries or kiwi and serve.
[QUINTESSENCE, NEW YORK CITY]
SERVES 8
CRUST
2 cups raw germinated almonds
½ cup dried, shredded raw coconut (optional)
Juice of 1 lemon
1 teaspoon ground cinnamon
½ teaspoon ground nutmeg
FILLING
2 cups cubed ripe raw pumpkin (without seeds)
1¼ cup raw germinated almonds
2 tablespoons freshly squeezed orange juice
2 organic, fertile egg yolks (optional)
2 tablespoons raw honey
½ teaspoon ground ginger
1 teaspoon ground cinnamon
¼ teaspoon ground nutmeg
½ teaspoon alcohol-free vanilla extract
TOPPING
For the crust, put the crust ingredients in a blender and grind until coarse. Scoop out and press into an oiled 12-inch pie pan.
For the filling, combine the filling ingredients in a blender. The consistency of the filling at room temperature should be like that of a batter. If it’s too thin, add a few more almonds and puree again. Pour the filling into the crust and refrigerate for 2 hours or preferably overnight. The pie will firm up.
To serve, slice the chilled pie into wedges and top with Kelly’s Macadamia Whipped Cream or Juliano’s Whipped Cream.
[JULIANO, RAW THE UNCOOK BOOK, SANTA MONICA, CALIFORNIA]
MAKES ABOUT 2 CUPS
Juliano is the epitome of a colorful character and is probably the most well-known raw chef around. His beautifully illustrated book, Raw: The Uncook Book, set a new standard for raw-food recipe books and convinced more than a few skeptics that raw food could be as delicious and look as beautiful as anything they had ever had cooked. Here’s the simplest of all Juliano recipes, and one that proves that less can be more than you might ever anticipate. Here’s Juliano’s easy-to-make, very versatile, and utterly scrumptious whipped cream.
1½ cups raw germinated walnuts, cashews, or nuts of your choice
⅓ cup freshly squeezed orange juice
2 tablespoons dates, chopped
A few drops of almond extract (optional)
In a blender, combine the nuts, orange juice, dates, and, if you wish, a few drops of almond extract. Blend, and using a rubber scraper, scrape the sides to help the cream blend. Stop and check for sweetness and consistency; add more chopped dates if the cream needs sweetness; add more water if the cream is still too stiff. Continue blending until fluffy and smooth. Use immediately.
[KELLY SERBONICH, HIPPOCRATES HEALTH INSTITUTE, WEST PALM BEACH, FLORIDA]
SERVES 8
Delicious as is, this tart can also be served with Crème Anglaise.
CRUST
1 cup germinated almonds
1 cup hazelnuts, soaked for 8–10 hours and dehydrated in a dehydrator overnight
½ teaspoon ground cinnamon
8 dried apricots, soaked for 15 minutes, liquid reserved
½ teaspoon Bragg Liquid Aminos (optional)
Raw coconut oil, for pan
FILLING
1¾ cups roughly chopped apples
20 dried apricots, soaked in water for 15 minutes
1 tablespoon alcohol-free vanilla extract
4 dates, pitted and soaked for 15 minutes
1 tablespoon organic cold-pressed coconut butter (optional)
¼ cup apricot soaking liquid
1 teaspoon psyllium husks powder
½ teaspoon ground cinnamon
TOPPING
1½ cups apples, peeled, cored, and thinly sliced
Juice from ½ lemon
½ tablespoon alcohol-free vanilla extract
GLAZE
¼ cup reserved apricot soaking liquid
½ teaspoon psyllium husks powder
To make the crust, use the S blade in a food processor to finely grind the almonds and hazelnuts to a crumbly powder. Add the cinnamon, apricots, and Bragg Liquid Aminos, if using. Process until the mixture begins to ride up the sides of the food processor. Use a little coconut oil to lubricate a 12-inch tart pan or pie plate so that the crust will not stick after dehydrating. Press the crust to an even thickness inside the tart pan or pie plate.
To make the filling, in the bowl of a food processor, combine all the filling ingredients. Process well, until an applesauce-like mixture is achieved. Spread this mixture evenly over the crust.
To make the topping, toss the apples with the lemon juice and vanilla extract in a mixing bowl. Decoratively lay the sliced apples atop the applesauce mixture. Dehydrate overnight for a “baked” look.
To make the glaze, blend the apricot soaking liquid and psyllium to create a smooth mixture. Brush the glaze on the tart before serving.
MAKES 3 CUPS
This also makes a good ice-cream mixture. Just freeze in an ice cream machine and enjoy!
4 dates, soaked in water for 15 minutes (liquid reserved)
1 cup Thai coconut meat
1½ tablespoons alcohol-free vanilla extract
A few drops of your favorite flavored extract (optional)
⅔ cup reserved date soaking liquid, or Thai coconut water
In a strong blender, combine all the ingredients. Blend very well until very smooth. Use additional date soaking liquid or coconut water to adjust the consistency if necessary.
[A. J. HILL AND SUNSHINE PHELPS, FOOD WITHOUT FIRE, MIAMI BEACH, FLORIDA]
SERVES 6
Having spent so much time in Italy over the years, I really enjoy a first-rate tiramisu for dessert. Imagine how pleased I was when I decided to get away to southern Florida in the dead of winter and discovered a wonderful little place to eat raw: Food Without Fire—and their amazing Banana Tiramisù. Rated 10+ by two Italians!
“LADYFINGER” CRUST
2 cups raw pecans
½ cup powdered dates or date sugar, sifted through a fine sieve
“ESPRESSO” GROUNDS
½ tablespoon raisins
½ teaspoon raw carob powder
FILLING
9 large ripe (not overly ripe) bananas
¼ cup raw agave nectar or sifted powdered dates
¾ cup filtered water (at room temperature)
¾ cup organic, cold-pressed coconut oil or coconut butter
CINNAMON DUST
½ tablespoon sifted date powder or date sugar
½ tablespoon ground cinnamon
For the crust, in the bowl of a food processor, pulse pecans and powdered dates until the consistency of coarse cornmeal. Do not overprocess. Set aside ½ tablespoon crust mixture to add to the “espresso” grounds. Press half of the remaining crust into the bottom of a 9x9-inch baking dish. Place dish in freezer. Set aside remaining half of crust mixture.
For the “espresso” grounds, in the bowl of a food processor, pulse the raisins, carob powder, and reserved ½ tablespoon of “ladyfinger” crust until of uniform consistency. Do not overprocess. Set aside.
For the filling, slice 1½ bananas and set aside. Blend the remaining bananas, in food processor, along with the agave or powdered dates and water until creamy (scrape down the sides occasionally). While the processor is running, slowly add the coconut oil or coconut butter until incorporated.
For the cinnamon dust, simply mix the ingredients together in a small bowl and set aside.
To assemble, remove the baking dish from the freezer. Pour half of filling on top of crust in baking dish, and smooth with a spatula. Sprinkle half of the “espresso” grounds over filling. Lightly dust with half of the cinnamon-date mixture. (For best results, hold a fine sieve high above dish and tap gently, covering entire surface evenly.) Chill in freezer or refrigerator for 15 to 20 minutes. Remove from freezer. Repeat layers, adding a single layer of sliced bananas after “ladyfinger” crust and before filling. Finishing with remaining “espresso” grounds and cinnamon dust. Chill for 30 minutes. Cut into 3-inch squares and serve.
SERVES 2
The first time I ate an avocado mousse I was shocked! How could the avocado, which makes my favorite guacamole, also make my most favorite dessert? I can’t explain—you must try it for yourself.
2 avocados
1 cup raw carob powder
1 tablespoon alcohol-free vanilla extract
1 teaspoon sea salt
5 deglet dates, soaked for 2 to 3 hours
In the bowl of a food processor, use the S blade to blend all the ingredients until creamy. Add water as needed if a lighter consistency is desired. Divide among individual serving dishes and chill until needed.