FREE EBOOK

A selection of 20 irresistible raw and vegan recipes.

Healthy and easy delicious meals, anyone can do it!

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We hope that this e-book will inspire you to eat more raw food. Even if you are not a 100% raw food eater, remember to add as many different delicious fruits and vegetables to your routine as possible. Suggestions: * Any oil listed in ingredients should be cold pressed * Use organic ingredients anywhere in these recipes as much as you can
Disclaimer: The information provided within this recipe book should not be misconstrued as medical advice, and should not be used as a substitute for a medical evaluation by a physician. Always consult your physician for medical advices, starting a new diet or when making a health decision. The authors and publishers of this eBook and the accompanying materials have used their best efforts in preparing this eBook, they make no representations, warranties or assurances as to the current accuracy of the information provided and in no event they are liable for any damages or injury resulting from your reliance upon any information provided within this eBook. Therefore, if you wish to apply ideas contained in this book, you are taking full responsibility for your actions. This ebook is copyright, no part of it may be reproduced, transmitted, transcribed or stored in a retrieval system, or translated into any language in any form by any means without written permission. Enquiries should be addresses to doeatraw.com. 2011 All Rights Reserved doeatraw.com

Useful things you should have in your Kitchen A powerful blender or/and a food processor A dehydrator A strong masticating type juicer

The doeatraw team

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Contents
DRESSINGS SPREADS AND DIPS BREADS AND CRACKERS

Almond hummous Barbecue sauce Sunower seed cheese

APPETIZERS AND SNACKS

4 5 5

Almond pizza crust Onion bagels Pizzaiola Flax crackers

DESSERTS

12 12 13

Crunchy quick porridge Mini sandwiches

ENTREES AND MAIN COURSES

6 7

Blueberry jam Brownies

14 15

Simple mango ice cream 16 8 9

DRINKS AND SMOOTHIES

Beet ravioli Cauliower cous cous and veggies

Berry smoothie Carrot-ginger juice Walnuts milk

16 17 17

Spaghetti alla puttanesca 10

SALADS

Baby green salad Mung beans salad Spinach - strawberry salad

10 11 11

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DRESSINGS SPREADS AND DIPS

Almond hummous
Ingredients: 2 cups almonds soaked 6 hours 1 tablespoon parsley chopped 1/2 tablespoon basil chopped 1/2 cup tahini 2 cloves garlic minced 2 lemons juiced pinch of celtic sea salt pinch of black pepper Description Place all the ingredients in the blender and blend leaving it a little chunky, if you like. If covered, it will keep in the fridge for about 4 days.
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DRESSINGS SPREADS AND DIPS

DRESSINGS SPREADS AND DIPS

Barbecue sauce
Ingredients: 2 tablespoons extra virgin olive oil 2 teaspoons cumin powder 1 cup sundried tomatoes 2 tablespoons apple cider vinegar 1 teaspoon garlic powder 3 tablespoons nama shoyu 1/3 cup water 1 cup dates 1 teaspoon chili powder a sprinkle black pepper 2 chipotle Description Soak the chipotles in 1/3 cup of water for about 1 hour. Then blend chiplotles and water with all the other ingredients on high until smooth. It lasts 5 days in the fridge.
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Sunower seed cheese

Ingredients: a dash black pepper 1 cup sunower seeds soaked for at least 2 hours 2 green onion 1 cup swede chopped 3 cloves garlic 1 bunch basil 1 teaspoon nutritional yeast a pinch sea salt Description Add all ingredients to food processor and process until you have the consistency you want for your cheese

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APPETIZERS AND SNACKS

Crunchy quick porridge

Ingredients: 1 tablespoon almonds crushed 1/4 cup raisins 1/4 cup dried prunes chopped 1 teaspoon agave nectar 2 tablespoons walnuts crushed 1/2 cup apple juice 1 cup amaranth 1/4 cup dried apricot chopped 1 cup millet Description In a blender, blend millet and amaranth with the apple juice, then add all the other ingredients and mix well.
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APPETIZERS AND SNACKS

Mini sandwiches
Ingredients: 1/4 cup almonds soaked for 6 hours 1 large zucchini sliced 2 iceberg lettuce leaves thinly sliced into strips 1/2 cup fresh basil 1 red bell pepper sliced 1 carrot julienned 1 tomato sliced pinch of celtic sea salt 2 cloves garlic pinch of black pepper 3 tablespoons extra virgin olive oil 1 tablespoon pinenuts Description Place zucchini slices on a serving dish, add lettuce, carrot, then red bell pepper and top with circles of tomatoes. In a food processor, blend almonds, pinenuts, basil, garlic, oil, salt and pepper. Top mini sandwiches with the basil mixture.

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ENTREES AND MAIN COURSES

Beet ravioli
Ingredients: 3 beets 1/2 cup cashews soaked 1 hour 1/2 cup macadamia nuts 1 teaspoon dried herbs 1 tablespoon agave nectar 1 tablespoon nama shoyu 1 tablespoon lemon juice 1 clove garlic 1 cup spinach 1 handful fresh basil leaves 2 green onions Description Place all of the ingredients except beets in a food processor and blend until very smooth. Slice beets to a very thin width. Spoon the nuts lling onto one slice and top with a second. Serve immediately.
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ENTREES AND MAIN COURSES

Cauliower cous cous and veggies

Ingredients: 2 cups cauliower 1 cucumber chopped 1 big tomato chopped 1 carrot chopped 1 bunch basil minced 2 Tablespoons extra virgin olive oil 1 pinch himalayan salt 1 pinch garlic powder 1 teaspoon lemon juice Description Place the culiower in a food processor and process until chopped like cous cous. Place in a bowl with all the other ingredients and toss well! Yield: 2 servings

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ENTREES AND MAIN COURSES

SALADS

Spaghetti alla puttanesca

Ingredients: 3 zucchini spiralized 1/2 cup sundried tomatoes 4 tomatoes 3 tablespoons kalamata olives 3 tablespoons extra virgin olive oil 1 shallot 2 cloves garlic 1 bunch fresh basil leaves 2 tablespoons parsley 1 teaspoon dried oregano 1 teaspoon dried thyme 1/2 teaspoon chili powder pinch of himalayan salt dash of black pepper 1 tablespoon lemon juice Description Put the zucchini spaghetti in a bowl and sprinkle with a mixture of 1 tablespoon olive oil, lemon juice and some salt. Set aside. In a food processor, combine all of the other ingredients and blend until smooth. Pour nicely over the spaghetti and toss gently.

Baby green salad

Ingredients: 4 cups baby greens chopped 1/2 cup walnuts chopped 1 green apple sliced 1 avocado sliced 4 green onions minced 1 carrot julienned 4 mandarins juiced 1/2 lemon juice 1/2 teaspoon lemon zest 1 clove garlic minced 2 tablespoons extra virgin olive oil pinch of himalayan salt Description In a large bowl, toss together all the ingredients and serve immediately.

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SALADS

SALADS

Mung beans salad

Ingredients: 1 cup mung bean sprouts 2 cups spinach thinly sliced 4 green onions chopped 2 cups mushrooms sliced 2 cups quinoa soaked 10 hours 1/4 cup cashews chopped 1/4 cup pecans chopped 2 cloves garlic nely minced 1 lime juiced 2 tablespoons tamari 1/4 cup extra virgin olive oil pinch of cayenne Description Toss well all ingredients in a bowl. Let marinate for at least one hour to allow for the avors to blend. Yield: 4 servings
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Spinach - strawberry salad

Ingredients: 2 cups fresh spinach shredded 2 cups strawberries thinly sliced 1 tablespoon sesame seed 1 teaspoon poppy seeds 1 teaspoon ax seeds 1 tablespoon cashews chopped 1 teaspoon honey 2 tablespoons lemon juice 2 tablespoons extra virgin olive oil pinch of himalayan salt Description Mix the olive oil, lemon juice, honey and seeds until emulsied. Toss in the spinach and strawberries.

11

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BREADS AND CRACKERS

BREADS AND CRACKERS

Almond pizza crust

Ingredients: 2 cups almonds soaked 12 hours 1 cup ax seeds ground 1 apple 1/3 cup extra virgin olive oil 1/3 cup water 1 tablespoon italian seasonings 1/4 teaspoon hot curry powder 1 teaspoon himalayan salt Description In a food processor, blend all the ingredients adding ax seeds at the end. Continue to blend until mixture resembles a ball of dough and section it into 2 balls. Place each ball on a teex sheet and spread it around into pizza-shaped circle. Dehydrate for 12 hours at 105 removing teex sheet after few hours.
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Onion bagels
Ingredients: 1 cup sunower seeds 1/2 cup red onion 1/2 cup ax seeds 4 tablespoons dried dill 1/3 cup water pinch of himalayan salt Description In a blender, grind sunower and ax seeds until a powder forms. Stir in the the other ingredients and blend until a dough forms, adding water at the end. Roll the dough into balls. Flatten and place onto nonstick dehydrator sheets. To make the hole, press a bottle cap in the middle and remove the dough. Dehydrate at 105 for 8 hours.

12

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BREADS AND CRACKERS

Pizzaiola ax crackers
Ingredients: 1 cup ax seeds soaked 4 hours 1 cup sundried tomatoes soaked 2 hours 1/2 cup sunower seeds ground 2 cloves garlic 1 red hot chili pepper 4 tablespoons fresh basil 2 tablespoons fresh oregano 2 tablespoons extra virgin olive oil 1 teaspoon himalayan salt 1/2 cup water Description Blend all the ingredients into a dough. Spread onto nonstick sheets and dehydrate at 105 F for 14 to 18 hours removing the sheets and ipping over after 6-8 hours.

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DESSERTS

Blueberry jam
Ingredients: 2 cups dried blueberries 1 lemon juiced 6 dates Description Blend the blueberries with the lemon juice in the blender. Toss in dates and let them soak in the blueberry mixture for about 15 minutes. Then blend until smooth and refrigerate. Once chilled it will rich the perfect consistency.
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DESSERTS

Brownies
Ingredients: 1 cup pecans 1/4 cup carob powder 1 cup dates 1 tablespoon extra virgin olive oil pinch of celtic sea salt Description Mix in a food processor all the ingredients and spread in a pan. Place in the freezer for one hour, then cut to your desired size.

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DESSERTS

DRINKS AND SMOOTHIES

Simple mango ice cream

Ingredients: 1 fresh mango sliced and frozen 1/4 cup almonds 1/4 cup honey 1/2 teaspoon vanilla seeds Description Remove mango from freezer and allow to partially thaw, it should still have ice crystals in them. Process the almonds to an almond butter consistency. Add the honey and vanilla and process further. Set aside. Put the mango in a blender, and puree. Spoon a dollop of the almonds cream onto the mango ice cream.
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Berry smoothie
Ingredients: 1/2 cup strawberries 1/2 cup blackberries 1/2 cup blueberries 1 cup cranberries 1 cup almond milk 1 carrot 2 cups ice Description Add all theingredients into a blender. Blend until mixed.

16

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DRINKS AND SMOOTHIES

DRINKS AND SMOOTHIES

Carrot-ginger juice
Ingredients: 4 carrots 2 cloves garlic 1 lime unpeeled 2 inches ginger root Description Push the ingredients through a juicer. Chill the drink in the refrigerator until ready to serve.

Walnuts milk
Ingredients: 1 cup walnuts soaked 12 hours 2 dates 2 cups water Description Blend the walnuts, dates and water in a high-speed blender until liqueed and smooth. Strain the milk to remove any walnut and date grit.

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