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The Raw Truth
Recipes
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By now, you know how healthy it can be to consume a diet based on raw foods. Here are some
of my favorite raw food recipes that will satisfy your taste buds.
The following recipes come from my good friend and raw food author and teacher,
Paul Nison. Paul has taught thousands of people to transform their health with the power of raw
nutrients. Pauls latest book, The Daylight Diet, is available at www.RawLife.com.
Directions
Ingredients
5 carrots
2-inch piece fresh ginger
cup water or apple cider vinegar
1 date
Directions
Process all ingredients in blender or food
processor until completely smooth.
Makes about 2 cups.
Ingredients
Raw Pesto
Directions
Place all ingredients into blender or food
processor. Process until completely smooth.
Makes about 2 cups. You can also add a
chopped avocado and serve with raw pasta
dishes.
Recipe courtesy of Paul Nison,
author of Raw Food: Formula for Health
Directions
Place garlic into a food processor.
Process until the garlic is well minced.
Add all remaining ingredients and
process until completely smooth.
Serve as a dip or over pasta.
Makes 4 servings.
Recipe courtesy of Paul Nison,
author of Raw Food: Formula for Health
Tahini Dressing
Ingredients
cup raw tahini
juice of medium-size lemon
1 clove garlic
pinch of cayenne
Nama Shoyu
Directions
Combine tahini, lemon juice, garlic, and cayenne in a blender and process until completely
smooth. With blender running, add water, 1-2 teaspoons at a time, until dressing is the
consistency you desire. Season with Nama Shoyu, a raw, unpasteurized Japanese soy
sauce, to taste. This delicious, all-purpose salad dressing can be used year round.
Store covered in the refrigerator. Makes 5 servings.
Directions
Ingredients
Ingredients
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Directions
Combine all ingredients in large bowl.
Mix well. Let salad rest for 10 minutes
before serving. Makes 4 servings.
Recipe courtesy of Paul Nison,
author of Raw Food: Formula for Health
Mushroom Pizza
Ingredients
1 large Portobello mushroom
1 lemon
cup raw tahini or almond butter
1 ripe tomato, thinly sliced
ripe avocado, peeled, pitted and thinly
sliced (optional)
Directions
Remove and discard stem of the
mushroom and
clean the mushroom
cap. Turn cap
upside down and
place on a serving
plate. Squeeze the
lemon juice over it,
then pour on the
tahini. Top with the
tomato and optional
avocado.
Makes 1 serving.
Marinated Veggies
Ingredients
1 medium-size yellow summer squash,
chopped
1 medium-size zucchini, chopped
juice of 2 lemons
Directions
Place squash and
zucchini in large bowl
and sprinkle with the
lemon juice. Marinate
for 4 to 6 hours before
serving.
Makes 1 serving.
Recipe courtesy of
Paul Nison, author of
Raw Food: Formula for Health
Mushroom Gravy
Ingredients
4 Portobello mushrooms
1 jar (8 ounces) raw almond butter
1 cup water
2 ripe plum tomatoes, coarsely chopped
1 medium-size red onion, coarsely
chopped
2 cloves garlic, coarsely chopped
sea salt
Recipe courtesy of
Paul Nison,
author of Raw Food:
Formula for Health
Directions
To prepare the
crust, place walnuts,
pecans, orange
juice, and dates in
a food processor
and process until the mixture has the
consistency of pastry dough. Press the
mixture into an 8-inch glass pie plate to
form the crust.
Makes 8 servings.
Raw Applesauce
Ingredients
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3 cups young
coconut meat (about
4 young coconuts) or
2 cups of raw coconut
cream
1 cup young coconut
juice/water (from 1
young coconut)
1 ripe banana
(optional)
6 pitted Medjool
dates
1 Tablespoon ground
chia seeds
Shredded coconut
and raisins or pine
nuts
Directions
Recipe courtesy of
Paul Nison,
author of Raw Food:
Formula for Health
Directions
Directions
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Strawberry Cheesecake
Nut Milk
Blended Salad
Ingredients
Ingredients
Directions
Ingredients
Coconut Shake
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Place coconut
meat in blender or
food processor.
Add coconut water
and process until
smooth. Keep in
mind that young
coconuts have more
meat, are more
tender, and contain
more water than
older coconuts, so
theyre tastier and more nutritious. Look
for them in Asian or Mexican markets or
order online.
Makes 1 serving.
Directions
Directions
Directions
Renee Ainlay created the recipes below. Renee was introduced to a raw omnivorous diet when
she was suffering from a major health challenge. After two years of eating a nutrient-rich, raw
food diet, Renee got on the road to extraordinary health. Today, Renee is creating healthy and
creating wonderful raw food recipes that I absolutely love.
Caramel Sauce
Ingredients
Ingredients
Directions
Put almonds in food processor. When finely
ground, add remaining ingredients until
mixture is sticky and can form a ball.
Do not overprocess. Oil 9-inch glass pie
plate with coconut oil and wipe with paper
towel. Press crust mixture evenly into pie
plate. Put in freezer while you make caramel
sauce.
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Directions
Put dates, butter, honey, and vanilla in
food processor until mixture is smooth
and creamy like caramel. This can take
a few minutes. Put in bowl and stir in
cinnamon. Set aside while you cut your
apples.
Apple Filling
Ingredients
Directions
Cheesecake Filling
Ingredients
11 ounces raw salted or unsalted Colby or
cheddar cheese, room temperature
Crumble Topping
Ingredients
3/4 cup walnuts
1/8 cup honey
2 Tablespoons cinnamon
Directions
Cut up cheese and put in food processor,
add remaining ingredients. Process until
cheese mixture is creamy (no lumps). Do
not overprocess since overprocessing can
result in separation of cheese and oils. This
step can take a few minutes. When cheese
mixture is complete, add to pie crust and
refrigerate for 2 hours before completing
final steps.
Directions
In a food processor, rough chop the
walnuts. Take out and put in bowl, add
honey, and mix well so all walnut crumbs
are coated with honey. Add cinnamon
and mix well. Set aside. Then get crust
out of freezer. Add apple caramel mixture,
then top with
crumble topping.
Refrigerate
overnight or at
least 6 hours
before serving.
Gluten free, sugar
free, and sodium
free.
Recipe courtesy
of Renee Ainlay of
Natures Juice Co-Op
Caramel Sauce
Ingredients
15 Medjool dates,
pitted
3/4 cup butter
1/4 cup honey
1 teaspoon vanilla
Recipe courtesy of
Renee Ainlay
of Natures Juice
Co-Op
Directions
Put dates, butter, honey, and vanilla in
food processor until mixture is smooth and
creamy like caramel.
This can take a few minutes. Set aside
while you make chocolate sauce.
Turtle Cheesecake
Ingredients
10 Medjool dates, pitted
cup honey
2 cups ground pecans (raw, no salt)
cup cacao powder (raw cacao)
Chocolate Sauce
Ingredients
Directions
Put pecans in food processor.
When ground, add remaining ingredients
until mixture is sticky and can form a ball.
Do not overprocess. Oil 9-inch glass pie
plate with coconut oil and wipe with paper
towel. Press crust mixture evenly in pie
Directions
Mix honey and cacao powder thoroughly
with a spoon. If honey is thick and not
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Directions
Blend blueberries and honey until well
blended. Let sit in refrigerator for hour
while pie is finishing in refrigerator. Then
take out cheesecake from refrigerator
and spread blueberry topping evenly over
cheesecake. Refrigerate overnight or at
least 6 hours before serving.
Recipe courtesy of Renee Ainlay
of Natures Juice Co-Op
Directions
Mix honey and cacao powder thoroughly
with a spoon. If honey is thick and not liquid,
put honey in a small jar or bowl and place in
hot water to thin out. The water should not
be too hot to the touch. Stir constantly until
thin. When thin, add to cacao powder and
mix. Store in cabinet and use when making
smoothies, chocolate ice cream, chocolate
milk, etc. Makes 1 pint.
Ingredients
Directions
2 cups honey
2 cups cacao powder (raw cacao powder)
Ingredients
Ingredients
Ingredients
Blueberry Topping
Directions
Blend or stir together coconut water, lemon
juice, and honey. When mixed thoroughly,
add sparkling water and drink.
Recipe courtesy of Renee Ainlay
of Natures Juice Co-Op
Directions
Blend or stir together coconut water, lime
juice, and honey. When mixed thoroughly,
add sparkling water and drink.
Recipe courtesy of Renee Ainlay of
Natures Juice Co-Op
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Ingredients
10 ounces celery stalks with leaves
1 pound carrots
1 pound, 2 ounces cucumbers (peeled)
cup zucchini
1/8 bunch of parsley
2 ounces lemon juice (squeezed by hand)
2 ounces honey
Directions
Put ingredients in blender and blend
lightly. Let sit overnight in refrigerator
so flavors in ingredients meld together.
Directions
Directions
Green Juice
Ingredients
10 ounces celery
stalks with leaves
pound carrots
1/8 bunch of parsley
1/8 bunch cilantro
2 pounds cucumber
(peeled)
2 ounces honey
(optional)
Directions
Wash all veggies. Juice ingredients in
Green Star or Champion juicer, but not
including cucumber. Then blend in honey
and cucumber. Makes approximately 32
ounces.
Recipe courtesy of Renee Ainlay of
Natures Juice Co-Op
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Directions
Below are two of my favorite raw food desserts that are both
delicious and healthy and consumed by my family several times per
week.
Ingredients
4 ounces raw coconut cream
4 ounces raw coconut water
-1 cup of pineapple
1 raw egg yolk (optional)
1-2 Tablespoons raw honey
teaspoon organic vanilla extract
dash of sea salt
Directions
Combine all ingredients in a blender and
blend. Makes 1 serving.
Ingredients
Directions
Directions
Combine all
ingredients in a
blender and pour
into a bowl or
porcelain baking
dish. Cover and
place in the
freezer for 2-3
hours. Makes 2
servings.
Directions
Combine all ingredients in a
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