Dates: 1 tablespoon agave nectar, coconut nectar, or any other liquid sweetenerYIELD: 4 SERVINGS LF CO ‹30
I wasn’t wild on raw marinara sauce until I discovered the magic formula—approximately a 1:1 ratio of sundried tomatoes to fresh, plus a date to balance the tomatoes’ acidity. When you taste this full-flavored sauce, I hope you’ll become a convert too! For a chunkier sauce, make it in a food processor and use even less water.
For the marinara sauce:
1 cup sundried tomatoes, soaked for 30 minutes and drained
2 medium ripe tomatoes, cored, seeded, and chopped
1 large or 2 small pitted dates
1 small clove garlic, peeled
2 tablespoons nutritional yeast
1 tablespoon olive oil
2 teaspoons dried oregano
1 teaspoon balsamic vinegar
1/2 teaspoon sea salt
1/2 to 3/4 cup filtered water, as needed
For the spaghetti:
4 medium zucchini, peeled if desired, spiralized
Combine all sauce ingredients including 1/2 cup water, in a high-speed blender and blend to combine. Add more water, 2 tablespoons at a time, as needed to help blend smoothly. The sauce should be thick.
In a large bowl, toss the zucchini noodles with the marinara sauce. Serve immediately.
Per serving: 124 calories, 4.4g fat (1g sat), 20g carbs, 6g fiber, 5.7g protein
SUBSTITUTIONS
Dates: 1 tablespoon agave nectar, coconut nectar, or any other liquid sweetener
Balsamic vinegar: red wine vinegar or lemon juice
Zucchini: yellow squash, or 2 (12-ounce) bags kelp noodles, rinsed and drained
COOKED VARIATION
Toss the marinara sauce with cooked whole grain spaghetti instead of spiralized zucchini.
(left to right) Spaghetti alla Marinara (adjacent), Spinach-Walnut Pesto Pasta (page 138)
YIELD: 4 SERVINGS CO ‹30
Using spinach in your pesto helps trim the cost bit, and walnuts make a great stand-in for pricey pine nuts. (See photo, page 137.)
For the pesto:
1/3 cup dry walnuts
1 small clove garlic, peeled
2 tablespoons nutritional yeast 3/4 teaspoon sea salt
1 bunch fresh basil, stems removed (about 1 cup)
1 1/2 cups packed fresh spinach 1/2 teaspoon lemon juice
2 tablespoons olive oil
2 to 3 tablespoons filtered water
For the pasta:
4 medium zucchini, peeled if desired, spiralized
Combine the walnuts, garlic, yeast, and salt in a food processor and pulse into coarse crumbs. Add the basil, spinach, and lemon juice and pulse until finely chopped, stopping to scrape down the sides if necessary. Add the oil, a tablespoon at a time, pulsing to combine in between each addition. Add water, a tablespoon at a time, pulsing to combine, until desired consistency is achieved. It should be loose and spreadable but not watery.
In a large bowl, toss the zucchini noodles with the pesto sauce. Serve immediately.
Per serving: 163 calories, 13.6g fat (2g sat), 8.5g carbs, 5g fiber, 5.1g protein
SUBSTITUTIONS
Walnuts: pine nuts or pistachios
Spinach: 1 bunch fresh flat-leaf parsley, stems removed
Pesto: 1 batch Basil-Parsley Pesto (page 91) or 1 cup store-bought vegan pesto
Zucchini: yellow squash, or 2 (12-ounce) bags kelp noodles, rinsed and drained
COOKED VARIATION
Toss the pesto with cooked whole grain spaghetti instead of spiralized zucchini.
YIELD: 8 SLICES CO
This makes a great appetizer, or a light lunch for 2 to 3 people, and is full of healthy raw fats from nuts, seeds, and olives. Make your choice of bread ahead of time, along with some basic nut cheese, and you’ll be good to go.
8 slices Nut and Seed Flatbread (page 72) or Rosemary-Garlic Bread (page 66)
1/2 batch Basic Nut Cheese (page 82), preferably made with cashews.
1 medium ripe tomato, cored and thinly sliced.
1/2 cup pitted Kalamata olives, roughly chopped.
1/4 cup fresh basil leaves, thinly sliced
Spread each slice of bread with 1 tablespoon Basic Nut Cheese. Top evenly with the sliced tomato, chopped olives, and basil.
Per slice: 203 calories, 17g fat (2g sat), 9.6g carbs, 6g fiber, 6.4g protein
SUBSTITUTIONS
Basic Nut Cheese: 8 ounces store-bought vegan cream cheese
Basil: chopped fresh flat-leaf parsley
COOKED VARIATION
Instead of using raw bread, make the bruschetta with your favorite homemade or store-bought whole grain bread.
YIELD: 6 SERVINGS (2 WRAPS PER SERVING)
Wraps are a great way to use up leftovers, in this case hummus and nut cheese. They’re also a raw food favorite because they’re so easy and quick to make! The hydrating cucumber and collards in this recipe nicely offset the richer olives and cheese.
12 large collard leaves, tough stems removed
1 1/2 cups Zucchini Hummus or hummus of choice (see pages 110-117)
1/2 large cucumber, peeled if desired and diced
1/2 cup sundried tomatoes, soaked for 30 minutes, drained, and roughly chopped
1/2 cup pitted Kalamata olives, roughly chopped
6 tablespoons Basic Nut Cheese (page 82), preferably made with macadamia nuts, crumbled
1/4 cup chopped fresh flat-leaf parsley
2 tablespoons hempseeds
Spread about 2 tablespoons hummus down the center of each collard leaf, then divide all remaining ingredients among the leaves. Roll each leaf up like a burrito and serve immediately.
Per serving: 196 calories, 15g fat (2g sat), 12.5g carbs, 4g fiber, 6.6g protein
SUBSTITUTIONS
Collards: Swiss chard or romaine leaves
Sundried tomatoes: 1 large ripe tomato, cored, seeded, and chopped
Basic Nut Cheese: store-bought vegan feta cheese or crumbled firm tofu
Hempseeds: sesame seeds
Almond Butter Sesame Noodles, page 141
YIELD: 4 SERVINGS CO ‹30
I’ve always loved Asian noodle dishes with peanutty sauces. In this raw version, the more subdued flavor of almond butter produces a mild, nuanced sauce that’s the perfect match for the fresh veggies and somewhat-crunchy kelp noodles (though peanut butter would be a fine substitute). See Resources (page 228) for info on where to buy iodine-rich, nearly-calorie-free kelp noodles, but if they aren’t an option for you, don’t fret; I make this just as often with zucchini noodles or even cooked whole grain noodles in their place.
For the almond butter sauce:
1/4 cup Almond Butter (page 92)
1/4 cup tamari
1 tablespoon sesame oil
1 tablespoon rice vinegar
1 tablespoon agave nectar
1 small clove garlic, peeled and minced
1 teaspoon minced fresh ginger or 1/2 teaspoon ground ginger
1 teaspoon sriracha hot sauce (optional)
For the noodles:
2 (12-ounce) bags kelp noodles, rinsed and drained
2 medium carrots, peeled if desired and cut into matchsticks
1 large red bell pepper, stemmed, seeded, and cut into matchsticks
3 green onions, white and light green parts thinly sliced
1/4 cup dry cashews (optional)
2 tablespoons sesame seeds
In a small bowl, whisk together all sauce ingredients.
In a large bowl, combine the noodles, carrot, and bell pepper. Add the almond butter sauce and toss to coat. Refrigerate for 2 hours, until chilled, or serve immediately. Garnish with the green onion, cashews, and sesame seeds just before serving.
Per serving: 265 calories, 19.2g fat (2g sat), 19.8g carbs, 4g fiber, 7.7g protein
SUBSTITUTIONS
Almond Butter: use a storebought peanut butter
Tamari: soy sauce, nama shoyu, or liquid aminos
Agave nectar: coconut nectar or any other liquid sweetener
Kelp noodles: 4 medium zucchini or yellow squash, peeled if desired, spiralized
Cashews: dry-roasted peanuts
Sesame seeds: hempseeds
COOKED VARIATION
Toss the almond butter sauce with cooked udon, soba, or other whole grain noodles instead of kelp noodles.
YIELD: 4 SERVINGS CO ‹30
This unctuous pecan sauce is so inexplicably exquisite, I’ve found myself enjoying it by the spoonful. (Did I say that out loud?)
For the pecan cream sauce:
1/2 cup pecans, soaked for 2 to 4 hours and drained
1/4 cup cashews, soaked for 2 to 4 hours and drained
1/4 cup Almond Milk (page 30) (preferably unsweetened)
1/4 cup olive oil
2 tablespoons nutritional yeast
2 tablespoons filtered water
1/2 small clove garlic, peeled
1 teaspoon lemon juice
1/2 teaspoon sea salt
1/4 teaspoon ground black pepper
For the vermicelli:
4 medium zucchini, peeled if desired, spiralized
1/4 cup chopped fresh flat-leaf parsley (optional)
Combine all sauce ingredients in a high-speed blender and blend until very smooth. Transfer to a large bowl, add the zucchini, and toss to coat thoroughly. Serve immediately, garnished with the parsley, if desired.
Per serving: 298 calories, 27.6g fat (3g sat), 11.3g carbs, 4g fiber, 6g protein
SUBSTITUTIONS
Pecans: walnuts
Almond Milk: any other unsweetened nondairy milk
Zucchini: yellow squash, or 2 (12-ounce) bags kelp noodles, rinsed and drained
COOKED VARIATION
Toss the pecan cream sauce with cooked whole grain spaghetti instead of spiralized zucchini.
Vermicelli with Pecan Cream Sauce (page 142) with Moroccan Grated Carrot Toss (page 175)
YIELD: 6 BURGERS CO
Calling all mushroom-lovers! These burgers are full of the earthy, umami flavor of marinated mushrooms, paired with the omega-3 power of walnuts. The patties look eerily similar to “real” burgers, but they’re 100 percent vegan, raw, delicious, and nutritious! Be a raw food rebel sometime and try one on a baked whole-grain hamburger bun.
1 cup dry walnuts
1/2 medium shallot, peeled and chopped
1 small clove garlic, peeled
2 ribs celery, chopped
1 medium carrot, peeled if desired and chopped
1/2 batch Simple Seasoned Mushrooms (page 174)
1 teaspoon lemon juice
1/2 teaspoon ground sage
1/2 teaspoon sea salt
1/4 cup ground flaxseed
4 large butter lettuce leaves
4 thin slices tomato
In a food processor, combine the walnuts, shallot, and garlic and pulse until coarsely ground. Add the celery, carrot, mushrooms, lemon juice, sage, and salt and blend until chunky and combined. Add the flax and process until smooth.
Make It Raw: Scoop the mixture into 6 equal portions on a Teflex-lined dehydrator tray. Shape each portion into a flat, round burger shape about 3/4 to 1 inch thick. Dehydrate for 1 to 2 hours, until the tops look dry. Flip the burgers over onto a mesh-lined tray and dehydrate for 6 to 8 more hours, until dry on the surface but still tender to the touch.
Make It Baked: Preheat the oven to 325°F and grease a baking sheet with coconut oil. Scoop the mixture into 6 equal portions on the baking sheet. Use your hands to mold each portion into a flat, round burger shape about 3/4 to 1 inch thick. Bake for 15 minutes, until the tops are dry, then carefully flip the burgers over with a spatula. Bake for 18 to 20 more minutes, until dry on top and lightly browned. Remove from the oven and let cool slightly before serving.
Serve the burgers on lettuce leaves with the tomato slices.
Per burger: 192 calories, 17.4g fat (2g sat), 7.4g carbs, 3g fiber, 5g protein
Walnuts: pecans
Shallot: 1/4 cup chopped red onion
Flax: finely ground chia seeds
Butter lettuce: romaine leaves
VARIATIONS
When you make the half batch of Simple Seasoned Mushrooms (page 174) for these burgers, use 1 large Portobello mushroom cap in place of the 1 cup shiitake mushrooms.
YIELD: 4 SERVINGS CO
These tartlets, inspired by ones I learned to make at the Matthew Kenney Academy, are an unusual twist on Indian cuisine. They’re a little bit like miniature quiches, infused with the aromatic spices of India. The multi-step process does require a bit more time and work than other recipes in this chapter, but that makes the end result all the more special.
For the tart shells:
3/4 cup dry cashews
1/2 cup dry macadamia nuts
1 small clove garlic, peeled
3 tablespoons filtered water
2 tablespoons ground flaxseed
1 tablespoon nutritional yeast
1 tablespoon lemon juice
1/4 teaspoon sea salt
1 medium zucchini, peeled and chopped (1 3/4 to 2 cups)
1 cup cashews, soaked for 2 to 4 hours and drained
1/2 medium head cauliflower, stemmed and broken into florets (2 1/2 to 3 cups)
2 cups lightly packed fresh spinach
1/2 cup fresh cilantro, stems removed
1 tablespoon nutritional yeast
1 tablespoon lemon juice
2 teaspoons good-quality curry powder 2 teaspoons white miso
1/2 teaspoon sea salt
For the chutney:
1 small ripe tomato, cored, seeded, and minced
1/2 small yellow or red bell pepper, stemmed, seeded, and minced
1/2 teaspoon minced fresh ginger
Pinch of sea salt
For the tart shells: Combine all crust ingredients in a food processor and pulse until finely ground. Divide the mixture between four miniature tartlet pans with removable bottoms, pressing firmly and evenly into the pans to create thin crusts. (If the mixture sticks to your fingers, dip your fingertips in a bit of water.)
Make It Raw: Place the tart pans onto a mesh-lined dehydrator tray and dehydrate for 8 to 10 hours or overnight. Carefully remove the crusts from the tart pans, place back on the mesh-lined dehydrator tray, and dehydrate for 1 to 2 more hours, or until completely dry.
Make It Baked: Preheat the oven to 325°F and place the tart pans onto a baking sheet. Bake for 10 minutes, or until dry and lightly browned. Remove from the oven and let cool completely before carefully removing the crusts from the tart pans.
For the filling: Combine the zucchini and cashews in a high-speed blender or food processor and blend until completely smooth. Transfer the mixture to a medium bowl and set it aside.
Combine all remaining filling ingredients in a food processor and pulse several times, until the cauliflower is in small pieces and the spinach and cilantro are roughly chopped. Transfer this mixture into the bowl with the zucchini-cashew mixture, and mix well with a spatula to combine. Divide the filling between the four prepared crusts. (You should slightly overfill the crusts, as the filling will shrink during dehydration/baking.)
Make It Raw: Carefully place the filled crusts onto a mesh-lined dehydrator tray and dehydrate for 6 to 8 hours, or until dry on top.
Make It Baked: Preheat the oven to 325°F and carefully place the filled crusts onto a baking sheet. Bake for 15 to 20 minutes, until filling looks dry. Remove from the oven and let cool slightly before serving.
For the chutney: Toss the tomato, bell pepper, ginger, and salt together in a small bowl. Garnish the top of each tart with a spoonful of chutney, and serve warm or at room temperature.
Per serving: 358 calories, 28.1g fat (5g sat), 21.6g carbs, 7g fiber, 11.7g protein
SUBSTITUTIONS
Macadamia nuts: almonds
Flax: finely ground chia seeds
Zucchini: yellow squash
Miso: 1/2 teaspoon sea salt
Bell pepper: mango
VARIATION
Make 1 large tart instead of 4 small ones, extending dehydration/baking time accordingly.
Open-Faced Nutty Butter Sandwiches (page 149) made with Banana Bread Squares (page 68)
YIELD: 4 OPEN-FACED SANDWICHES CO ‹30
Matt makes fun of me because I only eat my sandwiches open-faced. He says it’s not really a sandwich that way; I say it’s even better than a regular sandwich, because you get all the fillings with just half the bread! Have one of these kid-friendly sammies as a snack, or two as a light lunch.
2 tablespoons Almond Butter (page 92)
2 teaspoons agave nectar
1/4 teaspoon ground cinnamon
4 slices Nut and Seed Flatbread (page 72) or Banana Bread Squares (page 68)
1 ripe banana, peeled and sliced
In a small bowl, stir together the almond butter, agave, and cinnamon. Add a teaspoon of water if the mixture is too thick to stir easily.
Spread the almond butter mixture onto the bread, top with the banana slices, and serve.
Per sandwich: 217 calories, 15.5g fat (1g sat), 16.9g carbs, 6g fiber, 6.4g protein
SUBSTITUTIONS
Nut and Seed Flatbread or Banana Bread: Apple-Cinnamon Raisin Bread (page 70)
Almond Butter: cashew butter, coconut butter, or peanut butter
Agave nectar: coconut nectar, maple syrup, or any other liquid sweetener
VARIATION
Omit the cinnamon and banana, and top the nut-buttered slices of bread with Raspberry Jam (page 95) instead.
COOKED VARIATION
Instead of using raw bread, make the sammies with your favorite homemade or store-bought whole grain bread.
YIELD: 8 SERVINGS CO
Sopes (pronounced “SOH-pehs”) are Mexican corn cakes that can be topped with just about anything. I crown mine with a lava-flow of mole poblano, a complex tomato-chile-chocolate sauce. For another pop of color, serve the sopes over a bed of spinach leaves and/or top them with thin, creamy slices of avocado.
For the sopes:
2 cups fresh or thawed frozen corn kernels
1 cup cashews, soaked for 2 to 4 hours and drained
1 teaspoon ground cumin
1 teaspoon sea salt
1 teaspoon lime juice
3/4 cup ground flaxseed
For the mole sauce:
1 cup sundried tomatoes, soaked for 30 minutes and drained
1/2 clove garlic, peeled
1 small jalapeño or Serrano pepper, stemmed and seeded (optional)
2 tablespoons chili powder
2 tablespoons cacao powder
2 tablespoons Almond Butter (page 92)
2 teaspoons olive oil
2 teaspoons lime juice
1 teaspoon ground cumin
1/2 teaspoon sea salt
1/4 teaspoon ground cinnamon
3/4 cup filtered water
To make the sopes, combine the corn, cashews, cumin, salt, and lime juice in a food processor and process until smooth. Add the flax and blend until incorporated.
Make It Raw: Drop the batter in 8 portions onto two Teflex-lined dehydrator trays (4 portions per tray). Use a spoon to spread each portion into a circle about 1 inch thick. Press the spoon into the center of each to create a slight depression. Dehydrate for 2 to 4 hours, until dry on the surface, then flip the sopes over onto a mesh-lined tray. Dehydrate for 4 to 6 more hours, until dry and firm.
Make It Baked: Preheat the oven to 350°F and grease a baking sheet with coconut oil. Drop the batter in 8 portions onto the baking sheet. Use a spoon to spread each portion into a circle about 1 inch thick. Press the spoon into the center of each to create a slight depression. Bake for 10 minutes, until dry on top, then remove from the oven and carefully flip over with a spatula. Bake for about 10 more minutes, until dry and lightly browned. Remove from the oven and let cool slightly before serving.
To make the mole sauce, combine all ingredients in a high-speed blender and blend until smooth. To serve, spoon mole sauce generously on top of each sope.
Per serving: 256 calories, 16.8g fat (2g sat), 23.8g carbs, 7g fiber, 8.6g protein
SUBSTITUTIONS
Cashews: macadamia nuts
Lime juice: lemon juice
Cacao powder: unsweetened cocoa powder or carob powder
Almond Butter: peanut butter
COOKED VARIATION
Spoon cooked black beans, pinto beans, or vegan refried beans onto the sopes before topping with the mole sauce.
YIELD: 4 SERVINGS
This dish contains all the flavor and nutrition of sushi, but requires only half the effort! Instead of rolling the ingredients into a traditional makizushi, you just toss ‘em together in a bowl—no muss, no fuss. If you really dislike seaweed, you can leave the nori off, though it is a fantastic source of essential minerals.
For the sushi “rice”:
1/2 medium head cauliflower, stemmed and broken into florets (2 1/2 to 3 cups)
1 tablespoon sesame seeds
1 teaspoon rice vinegar
1 teaspoon agave nectar
1/2 teaspoon sea salt
For the vegetables:
2 medium carrots, peeled if desired and cut into matchsticks
1 large red bell pepper, stemmed, seeded, and cut into matchsticks
1/2 small seedless cucumber, peeled if desired and cut into matchsticks
1 tablespoon tamari
1 teaspoon sesame oil
1 batch Simple Seasoned Mushrooms (page 174)
1 to 2 sheets dried nori, torn into small pieces
2 green onions, white and light green parts thinly sliced
4 teaspoons sesame seeds, divided
Additional tamari, wasabi paste, pickled ginger, and/or diced avocado, to serve (optional)
For the sushi “rice”: Place the cauliflower in the bowl of a food processor. Pulse until it breaks down into rice-sized pieces, then transfer to a medium bowl. Add the sesame seeds and mix to combine. In a very small bowl, whisk together the vinegar, agave, and salt. Drizzle the vinegar mixture over the “rice,” and toss to combine thoroughly.
For the vegetables: Place the carrot, bell pepper, and cucumber pieces in a small bowl. Add the tamari and sesame oil and toss to coat.
Divide the “rice” between four serving bowls. Top each portion with 1/4 of the vegetable mixture and 1/4 of the Simple Seasoned Mushrooms. Divide the nori, green onion, and sesame seeds among the bowls. Serve with additional tamari, wasabi paste, and/or pickled ginger, if desired.
Per serving: 166 calories, 10.9g fat (1g sat), 14.1g carbs, 5g fiber, 5.5g protein
SUBSTITUTIONS
Sesame seeds: hempseeds
Rice vinegar: coconut or apple cider vinegar
Agave nectar: coconut nectar or any other liquid sweetener
Tamari: soy sauce, nama shoyu, or liquid aminos
YIELD: 6 SERVINGS
I co-created this dish with Chef Cristina Archila (rawfoodartist.com) in culinary school. It was served to diners at Matthew Kenney OKC that night, and it was a hit. Saffron, though very expensive, is a deliciously authentic touch (and has been found to have mood-boosting properties!), but it can certainly be omitted. Feel free to change up the veggies as you please, using whatever’s freshest in your area.
For the tomatoes:
1 1/2 cups grape or cherry tomatoes
2 tablespoons olive oil
1/2 teaspoon sea salt
For the “rice”:
2 tablespoons hot filtered water
1/4 to 1/2 teaspoon saffron threads
1 large head cauliflower, stemmed and broken into florets (about 6 cups)
1/2 small butternut squash, peeled, seeded, and cubed (about 2 cups)
1 cup dry almonds
1 clove garlic, peeled
1 1/4 teaspoons sea salt
1/2 teaspoon onion powder
2 tablespoons olive oil
1 tablespoon lemon juice
1 teaspoon agave nectar
1/4 teaspoon paprika
1/4 teaspoon turmeric
For the vegetables:
1 small shallot, peeled and minced
1 batch Simple Seasoned Mushrooms (page 174)
1 large red bell pepper, stemmed and seeded, half sliced and half diced
1 cup fresh green beans, ends trimmed, halved diagonally
1 cup (about 18) trimmed asparagus spears, thinly sliced diagonally
In a small bowl, toss the tomatoes with the oil and salt and dehydrate overnight. (Alternatively, bake at 200°F for 1 1/2 to 2 hours.) Refrigerate until ready to make the paella.
In a small bowl, mix the hot water and saffron; set aside. In a food processor, combine the cauliflower and squash. Pulse into rice-sized bits and transfer to a large bowl. In the food processor, pulse the almonds, garlic, salt, and onion powder until coarsely ground, then transfer to the bowl with the rice mixture. Add the olive oil, lemon juice, agave, paprika, turmeric, and the reserved saffron water to the rice and toss to combine.
Before serving, mix the shallot, mushrooms, red pepper, green beans, and asparagus into the rice mixture. Divide between 6 shallow serving bowls, and arrange the tomatoes on top of each portion.
Per serving: 311 calories, 22.2g fat (3g sat), 25.5g carbs, 8g fiber, 8.8g protein
SUBSTITUTIONS
Butternut squash: additional cauliflower
Lemon juice: lime juice
Agave nectar: coconut nectar or other liquid sweetener
Shallot: 1/4 cup minced red onion
Green beans: shelled English peas or thawed frozen peas
Asparagus: snow peas, halved diagonally
YIELD: 4 SERVINGS CO
These stuffed peppers are filling, thanks to the sunflower seed hash. A dollop of Basil-Parsley Pesto (page 91) on top of each pepper would make a nice garnish.
3/4 cup sunflower seeds, soaked for 2 to 4 hours and drained
1/2 cup walnuts, soaked for 6 to 8 hours and drained
1 small clove garlic, peeled
1/2 cup sundried tomatoes, soaked for 30 minutes and drained
1 tablespoon nutritional yeast
1 tablespoon lemon juice
1 teaspoon ground cumin
3/4 teaspoon sea salt
1 rib celery, chopped
1/2 batch Simple Seasoned Mushrooms (page 174)
2 medium red or yellow bell peppers, stemmed, seeded, and halved lengthwise
2 teaspoons olive oil
Pulse the sunflower seeds, walnuts, and garlic in a food processor until coarsely ground. Add the tomatoes and pulse until incorporated. Add the yeast, lemon juice, cumin, and salt and process until smooth. Add the celery and mushrooms and pulse a few times, until distributed throughout the mixture but still chunky.
Rub each of the bell pepper halves inside and out with 1/2 teaspoon olive oil. Spoon the sunflower seed mixture into the prepared pepper halves, packing it in tightly.
Make It Raw: Place the peppers on a mesh-lined dehydrator tray and dehydrate for 10 to 12 hours, until the peppers are tender and the filling is warmed through.
Make It Baked: Preheat the oven to 325°F and grease a baking sheet with coconut oil. Place the peppers on the baking sheet and bake for 30 minutes, until the filling is hot. Remove from the oven and let cool slightly before serving.
Per serving: 336 calories, 27.9g fat (3g sat), 17.1g carbs, 6g fiber, 9.6g protein
SUBSTITUTIONS
Walnuts: pecans or almonds
Lemon juice: lime juice
If you live solo or with just one other person, or are the only raw foodie in your house, there may be times when you don’t want to make a whole batch of something just for one or two people. Fortunately, trimming raw food recipes down to fewer servings is usually a piece of cake. Unlike in cooking or (especially) baking—where halving a recipe is not always as simple as halving all the ingredients—you can successfully halve (or even quarter) most of the recipes in this book. Simply take care to adjust dehydration (or baking) times as necessary when making smaller batches, and always taste for seasoning as you go along.
One caveat: I don’t recommend halving recipes for blended foods (like many of the sauces in the Cheeses, Spreads, & Sauces chapter) unless the original yield size is at least 2 cups. It’s difficult for your blender or food processor to work with anything less than 1 cup of food or liquid.
YIELD: 4 SERVINGS CO
Curry…the mere word makes my mouth water. This raw korma may not be totally authentic, but it duplicates the flavors and aromas of traditional cooked curries impressively well. You could serve this with Naansense Bread (page 67) and Mango Chutney (page 90) instead of or in addition to the “rice,” and wash it all down with a cooling Mango Lassi (page 40) for a true Indian feast!
For the curry sauce:
1 1/2 cups Coconut Milk (page 31)
1 1/2 cups Almond Milk (page 30) (preferably unsweetened)
1 cup sundried tomatoes, soaked for 30 minutes and drained
1/2 cup cashews, soaked for 2 to 4 hours and drained
1 small shallot, peeled
1 small clove garlic, peeled
2 teaspoons good-quality curry powder
2 teaspoons paprika
1 teaspoon minced fresh ginger or 1/2 teaspoon ground ginger
1 teaspoon lime juice
1 1/2 teaspoons sea salt (or to taste)
1/4 teaspoon cayenne pepper (optional)
For the vegetables:
1/2 small head cauliflower, stemmed and broken into very small florets (about 2 cups)
1 cup shiitake, crimini, or white button mushrooms, cleaned, stemmed, and sliced
1 large or 2 small carrots, peeled if desired and diced
To serve:
1 batch Cauliflower “Rice” Pilaf (page 176)
Chopped fresh cilantro, for garnish (optional)
Combine the curry sauce ingredients in a high speed blender and blend until very smooth.
Make It Raw: Transfer the curry sauce to a large bowl or container and add the cauliflower, mushrooms, and carrots. Warm it in the dehydrator for 1 to 2 hours before serving.
Make It Cooked: Transfer the curry to a medium saucepan and add the cauliflower, mushrooms, and carrots. Gently warm it on the stove over low heat, stirring often, until heated through.
Serve the curry over the “Rice” Pilaf, sprinkled with chopped cilantro, if desired.
Per serving (w/o pilaf): 257 calories, 13.3g fat (5g sat), 31.2g carbs, 8g fiber, 9.5g protein
SUBSTITUTIONS
Coconut Milk: store-bought refrigerated (not canned) coconut milk
Almond Milk: additional coconut milk or any other unsweetened nondairy milk
Shallot: 1/4 cup diced red onion
Lime juice: lemon juice
Cauliflower, mushrooms, and carrots: 3 to 4 cups of any chopped veggies you like!
COOKED VARIATIONS
Add 1 cup cooked chickpeas, 3/4 cup cooked lentils, or 1 cup cubed baked tofu to the curry.
Serve the curry over cooked brown rice or quinoa.
Vegetable Korma Masala (page 158) with Naansense Bread (page 67)
YIELD: 4 SERVINGS CO
This dish is a study in textures, with chewy wild rice and cranberries, tender citrus fruit, crunchy fennel and almonds, and creamy avocado. The simple orange-scented dressing ties it all together, and its ample doses of fiber and protein will help keep you full for hours.
1 cup wild rice
3 cups filtered water
2 tablespoons olive oil
1/2 teaspoon sea salt
2 medium oranges, peeled and segmented, reserving 3 tablespoons juice
1 medium ripe avocado, pitted, peeled, and diced
1/2 small fennel bulb, very thinly sliced
1/3 cup dried cranberries
1/4 cup dry almonds, roughly chopped
Combine the wild rice and water in a medium bowl and cover with a lid or plastic wrap. Place in a warm dehydrator for 24 hours to allow the rice to “bloom.” Alternatively, place the bowl in the oven (making sure it is OFF) with the light on and let it sit for 24 hours. The rice has “bloomed” when it has plumped up a bit and some of the rice grains have opened to reveal the white interior. Rinse the rice thoroughly in a colander and drain it.
In a medium bowl, whisk together the oil, salt, and reserved orange juice. Add the wild rice and toss to coat. Add the orange segments, avocado, fennel, and cranberries and toss gently to combine. Refrigerate for 2 hours, until chilled, or serve immediately. Sprinkle with the chopped almonds just before serving.
Per serving: 387 calories, 17.1g fat (3g sat), 54.3g carbs, 10g fiber, 9.1g protein
SUBSTITUTIONS
Oranges: tangerines, clementines, blood oranges, 1/2 pomelo, or 1/2 grapefruit
Fennel: 1 rib celery, thinly sliced
Cranberries: golden raisins or raisins
Almonds: pine nuts
COOKED VARIATION
Omit the wild rice and water and skip the “blooming” step, tossing the dressing, fruit, and veggies with cooked brown rice instead.
YIELD: 6 SERVINGS CO
The nut and seed mixture in the taco “meat” provides a depth and complexity that a single nut can’t provide, but that said, feel free to use whatever combination of nuts and seeds you have on hand. Combine the “meat” with Nacho Cheese Sauce, Garden Fresh Salsa, and Garlicky Guacamole, and you’ll have a raw taco bar of epic proportions! (See photo, page 134.)
For the taco “meat”:
1/3 cup dry sunflower seeds
1/3 cup dry walnuts
1/3 cup dry pistachios
1 clove garlic, peeled
1/2 medium red bell pepper, stemmed, seeded, and chopped
1/4 cup sundried tomatoes, soaked 30 minutes and drained (soaking water reserved)
1/4 cup chopped fresh cilantro (optional)
1 small jalapeño, stemmed, seeded, and minced (optional)
2 teaspoons chili powder
1 teaspoon ground cumin
1 teaspoon lime juice
1/2 teaspoon ground coriander
1/4 teaspoon dried oregano
1/4 teaspoon sea salt
1/8 teaspoon cayenne pepper (optional)
To serve:
1 batch Nacho Cheese Sauce (page 87)
1 batch Garden Fresh Salsa (page 89)
1 batch Garlicky Guacamole (page 88)
1/2 cup fresh or thawed frozen corn kernels (optional)
12 large romaine leaves
For the taco “meat”: Combine the sunflower seeds, walnuts, pistachios, and garlic in a food processor and pulse until roughly chopped. Add the red pepper, sundried tomatoes, cilantro, and jalapeño, if using, and pulse until combined. Add the chili powder, cumin, lime juice, coriander, oregano, salt, and cayenne (if using) and pulse until combined. If the mixture is too dry to process, add the sundried tomato soaking liquid 2 teaspoons at a time.
To serve: Serve taco-bar-style by placing the nutmeat, nacho cheese, salsa, guacamole, and corn kernels in separate bowls. To build a roll-up, pile a spoonful of each topping on a romaine leaf, roll, and eat.
Per 3 tablespoons “meat”: 144 calories, 11.9g fat (1g sat), 7.2g carbs, 3g fiber, 4.8g protein
SUBSTITUTIONS
Sunflower seeds: additional walnuts or almonds
Walnuts: additional sunflower seeds or almonds
Pistachios: additional walnuts or almonds
Red bell pepper: 1 small ripe tomato, cored, seeded, and chopped
Cilantro: flat-leaf parsley
Nacho Cheese Sauce: 1 batch Mexican Cheddar Cheese (page 83), crumbled, or 1 cup store-bought vegan shredded cheddar cheese
Garden Fresh Salsa: 1 to 1 1/2 cups store-bought salsa
Garlicky Guacamole: 1 ripe Hass avocado, pitted, peeled, and diced
COOKED VARIATIONS
Add 1 cup cooked black or pinto beans to the taco “meat.”
Spoon the fillings into store-bought taco shells or whole grain or corn tortillas instead of romaine leaves.
YIELD: 8 “PERSONAL PAN” PIZZAS CO
Once you try my raw pizza crust, you may never make yours any other way! The inclusion of almond butter is a trick I learned from Russell James; it keeps the crust slightly chewy. You can leave it out if you prefer a crisper, more cracker-like texture, or simply a nut-free crust. (See photo, page 167.)
For the crust:
1 very large or 2 medium zucchini, peeled and chopped (about 3 cups)
1 small clove garlic, peeled
2 tablespoons nutritional yeast
2 tablespoons Almond Butter (page 92)
2 tablespoons olive oil
2 teaspoons lemon juice
1 teaspoon dried basil
1 teaspoon ground oregano
1 teaspoon sea salt
1 cup oat flour
1 cup buckwheat flour
3/4 cup ground flaxseed
For the toppings:
1 batch Basil-Parsley Pesto (page 91)
1 batch Basic Nut Cheese (page 82), preferably made with macadamia nuts
1 pint grape or cherry tomatoes, halved
Freshly cracked black pepper
For the crust: Combine the zucchini, garlic, nutritional yeast, almond butter, oil, lemon juice, basil, oregano, and salt in a food processor or high speed blender and process until smooth, scraping down the sides as necessary. Add the flours and blend again until smooth. Add the flax and blend until well-incorporated. The batter will be very thick and sticky.
Make It Raw: In 8 portions, scoop the batter onto two Teflex-lined dehydrator trays (4 scoops per tray). Using a spoon or small offset spatula (moistened with water), spread each portion into a round crust shape about 1/4 inch thick. Dehydrate for 2 hours, until dry on top, then flip over onto a mesh-lined tray and peel off the Teflex sheet. Dehydrate for 4 to 6 more hours, until firm (though not crisp).
Make It Cooked: Preheat the oven to 350°F and grease a baking sheet with coconut oil. In 8 portions, scoop the batter onto the baking sheet. Using a spoon or small offset spatula (moistened with water), spread each portion into a round crust shape about 1/4 inch thick. Bake for 8 minutes, then flip the crusts over with a spatula. Bake for 7 to 8 more minutes, until dry and lightly browned. Let cool for at least 10 minutes before handling.
To top and serve: Top each pizza crust with 2 tablespoons of the Basil-Parsley Pesto. Scatter the tomatoes evenly across the pizzas. Crumble 2 tablespoons of the Basic Nut Cheese onto each pizza. Top with freshly cracked black pepper, and serve.
Per pizza: 398 calories, 28.1g fat (4g sat), 31.7g carbs, 9g fiber, 11.3g protein
SUBSTITUTIONS
Zucchini: yellow squash
Almond Butter: cashew butter or coconut butter
Basil-Parsley Pesto: 1 batch pesto from the Spinach-Walnut Pesto Pasta recipe (page 138) or 1 cup store-bought vegan pesto
Basic Nut Cheese: 1 cup store-bought vegan shredded mozzarella cheese
Grape tomatoes: 1 1/2 cups chopped fresh tomatoes
VARIATIONS
Make 1 large pizza crust instead of 8 small ones, extending dehydration/baking time accordingly.
Make 16 mini pizza crusts instead of 8 small ones, decreasing dehydration/baking time accordingly.
Replace 1 of the 3 cups of chopped zucchini with 1 cup chopped celery, decreasing the buckwheat flour to 3/4 cup.
TOPPINGS
I like to keep the toppings simple with fresh pesto, sweet cherry tomatoes, and crumbly macadamia cheese.
YIELD: 8 “PERSONAL PAN” PIZZAS CO
My favorite way to eat raw pizza is with impeccably seasoned tomato sauce and flavorful nutmeat “sausage,” dotted with rich, creamy nut cheese. This pie also happens to be packed with heart-healthy lycopene (from the sundried tomatoes) and omega-3 fats (thanks to the walnuts), along with a host of other nutrients.
For the crust:
1 batch prepared crusts from the Primavera Pesto Pizza recipe (page 164)
For the pizza sauce:
1/2 cup sundried tomatoes, soaked for 30 minutes and drained
1 small ripe tomato, cored, seeded, and chopped
1 small pitted date
1 small clove garlic, peeled
1 tablespoon nutritional yeast
2 teaspoons olive oil
1 teaspoon ground oregano
1/2 teaspoon fennel seeds
1/2 teaspoon sea salt
1/2 to 3/4 cup filtered water, as needed to thin
For the “sausage”:
1 cup dry walnuts
1 small clove garlic, peeled
2 tablespoons tamari
2 teaspoons fennel seeds
1 teaspoon dried basil
1/2 teaspoon dried oregano
1/2 teaspoon lemon juice
1/2 teaspoon crushed red pepper flakes (optional)
To serve:
1 batch Basic Nut Cheese (page 82), preferably made with macadamia nuts
Freshly cracked black pepper
For the crust: Prepare the pizza crust as directed on pages 164-165.
For the pizza sauce: Combine all sauce ingredients, including 1/2 cup water, in a high-speed blender and blend to combine. Add more water, 2 tablespoons at a time, as needed to help it blend smoothly.
For the “sausage”: Combine the walnuts and garlic in a food processor and pulse until coarsely ground. Add all remaining sausage ingredients and pulse until well-combined.
To serve: Top each pizza crust with 3 tablespoons of the pizza sauce. Scatter the “sausage” bits evenly across the pizzas. Crumble 2 tablespoons Basic Nut Cheese onto each pizza. Top with freshly cracked black pepper, and serve.
Per pizza: 453 calories, 33.3g fat (4g sat), 33.9g carbs, 10g fiber, 12.6g protein
SUBSTITUTIONS
Tomato: 1/2 small red bell pepper, stemmed, seeded, and chopped
Date: 1 teaspoon agave nectar, coconut nectar, or any other liquid sweetener
Basic Nut Cheese: 1 cup store-bought vegan shredded mozzarella cheese
Tamari: soy sauce, nama shoyu, or liquid aminos
VARIATION
Replace the “sausage” with your favorite pizza toppings. Try bell pepper strips, chopped olives, sliced mushrooms, diced red onion, fresh basil, or anything else you please.
(top) Italian Sausage Pizza (page 166), Primavera Pesto Pizza (page 164)
YIELD: 4 SERVINGS CO
Stir fried veggie dishes are the kings of “anything goes” cooking. Of course, here, no frying will occur (unless you want it to!), but the results are the same—lots of crisp vegetables, a complex salty-savory sauce, and plenty of fun add-ins, sprinkle-ons, and accoutrements. Play around to your heart’s content.
For the veggies:
1 large or 2 small heads broccoli, stemmed and broken into florets
1 large or 2 small carrots, peeled if desired and thinly sliced
1/2 large red bell pepper, stemmed, seeded, and sliced
6 to 8 shiitake mushrooms, cleaned, stemmed, and sliced
1 cup snow peas, ends trimmed, halved diagonally
1 small clove garlic, minced
1/2 teaspoon minced fresh ginger or 1/4 teaspoon ground ginger
2 tablespoons olive oil
2 tablespoons tamari
1 tablespoon agave nectar
1 teaspoon lime juice
1 teaspoon sesame oil
1 teaspoon sriracha hot sauce (optional)
To serve:
1 batch Cauliflower “Rice” Pilaf (page 176)
2 green onions, white and light green parts thinly sliced
4 teaspoons sesame seeds, divided
For the veggies: In a medium bowl, combine the broccoli, carrot, red pepper, mushrooms, and snow peas. In a small bowl, whisk together the garlic, ginger, olive oil, tamari, agave, lime juice, sesame oil, and sriracha, if using. Pour the sauce over the vegetables and toss to coat well. Add a splash of water if the mixture looks dry.
Make It Raw: Transfer the mixture to a shallow glass pan. Cover and place in the dehydrator to let marinate and warm for 1 to 2 hours before serving. Alternatively, place the bowl of veggies in the fridge overnight to allow the mixture to marinate; serve cold the next day, like leftovers.
Make It Cooked: Transfer the mixture to a large skillet over medium heat. Cook, stirring often, until the mixture is heated through.
To serve: Spoon the stir fry onto mounds of Cauliflower “Rice” Pilaf. Sprinkle each portion with 1/4 of the sliced green onion and 1 teaspoon sesame seeds.
Per serving (w/o pilaf): 157 calories, 9.8g fat (1g sat), 15g carbs, 4g fiber, 4.4g protein
SUBSTITUTIONS
Broccoli: cauliflower
Shiitake mushrooms: crimini or white button mushrooms
Snow peas: sugar snap peas
Tamari: soy sauce, nama shoyu, or liquid aminos
Agave nectar: coconut nectar or any other liquid sweetener
Lime juice: lemon juice
Cauliflower “Rice” Pilaf: 1 (12-ounce) bag kelp noodles (rinsed and drained)
Sesame seeds: hempseeds
COOKED VARIATIONS
Serve the stir fry over cooked brown rice or cooked udon, soba, or other whole grain noodles.
Add 1/2 cup cubed baked tofu or 1/2 cup cooked shelled edamame to the veggie mixture.
YIELD: 4 SERVINGS (2 WRAPS PER SERVING) ‹30
This crisp, energizing snack is full of probiotics, B vitamins, and flavor! It also takes just moments to prepare, and is super low in calories.
8 large endive leaves
1 cup kimchi, homemade or store-bought
1 small zucchini, peeled if desired and diced
1/2 cup dry pistachios, roughly chopped
Spoon the kimchi and zucchini into the endive leaves and top with the chopped pistachios. Serve immediately.
Per serving: 114 calories, 7.6g fat (1g sat), 8.7g carbs, 4g fiber, 5.5g protein
SUBSTITUTIONS
Endive: 4 large romaine lettuce leaves
Kimchi: sauerkraut
Zucchini: yellow squash
Pistachios: pine nuts, almonds, or walnuts
