By Stephanie Relfe B.Sc.
Note 1: It took me a while to work this out: Americans do not have a spoon that is the same size as a European tablespoon. An American tablespoon is the same as a European desertspoon (1/2 the size). This page uses American sizes.
Note 2: If you want to print out a recipe, I am sorry but these are all on one page. Copy and paste the recipe to a word document. To copy and paste, highlight the area, type `Control' plus `C' to copy. Insert the cursor where you want to paste. Type `Control' plus `V' to paste.
Soak 1 cup of raw almonds for 24 hours. (Note: There are no longer any raw almonds in the U.S.A. They are all pasteurized. You can get raw Spanish almonds from www.nuts.com).
Blend the almonds with 4 cups of filtered or spring water. Use as-is (best), or strain if desired.
Update: Unfortunately, because all almonds in the USA are now "pasteurized", it's very hard to get real "raw" almonds anymore in the U.S.
Baby food should not be different from anything you would want to eat. Taste most bought baby food and it tastes AWFUL. Plus many of them are filled with fillers like cornstarch, which has no nutrition. That despite the high price. Making your own is VERY easy. Just make them into 'ice cubes" and store in the freezer.
For young babyies, have only one ingredient at a time, until their digestive system gets used to it.
All you do is boil the vegetables gently in a little water, or steam them. Add maybe one grain of celtic sea salt every now and again (non breast-fed toddlers need salt too - it's in their blood). Then blend them, with the water you used, to keep all vitamins. Use what you need now.
Then put the rest in an icecube tray. Freeze them. After they are frozen, get them out of the cubes and store them in the freezer in containers marked with the ingredients and date. To defrost, get them out earlier or put in a warm saucepan with a little water. DO NOT EVERY MICROWAVE FOOD OR WATER , ESPECIALLY BABY FOOD.
Suggestions: Carrots, apples, sweet potato, peas, spinach, cottage cheese (don't cook this one), brown rice, lentils, beans (soaked for 8 hours before cooking to sprout them and make them easier to digest).
As they get older, you can add a drop of other things they need, like essential fatty acids (cold pressed sunflower or flaxseed oil).
Very easy to make
Have 1-7 cups extra whole wheat flour handy for when you do the quick knead
I like this toasted. Toast in a toaster or under the griller.
Super healthy - Great for breakfast.
Having this for breakfast can help reduce food cravings. Generally when we crave a particular food, it is because our body is deficient in one of the 90 vitamins, minerals or essential fatty acids our body needs for perfect functioning. e.g. whenever I crave sugary things, the craving usually goes within 15 minutes of having a number of spirulina tablets.
Ingredients. Add what you have available and what your body wants:
1 handful raw almonds
I recently saw 1 lb of Walnut or Pecan butter at a health food store for an astounding $20 a lb!!! What a rip off! Some health food stores just double the wholesale price, no matter what they are selling. Food should not be marked up 100%. You don't need to pay these prices. It takes just minutes to make your own! Store-bought peanut butter gives me a headache in any case, but my home made peanut butter never does.
Put your nuts or seeds in a good, strong blender with a big blade. I use the Cuisinart. You can use roasted peanuts, but almonds or raw sunflower seeds are much, much better for you and much less likely to be toxic, which roasted peanuts are. Raw peanuts are okay but they don't taste anything like roasted peanuts. If you must use roasted peanuts, also add some almonds and raw sunflower seeds for better nutrition.
Add some cold-pressed oil to help it grind. I like to use sunflower oil because it has little flavor. You can get good oils very cheaply from www.oilsbynature.com. Grind until it's how you like it. Should only take a few minutes.
Chop up tofu, cabbage, green onions and green pepper. Put wok on high. Add oil and ghee. When a little steam/smoke comes off the oil, add the green onions and peppers. Stir a few seconds. Then add the tofu. Keep stirring. When the tofu us cooked (a few minutes), add the cabbage. Keep stirring. A few minutes later, add a dash of soy sauce and sweet chili sauce.
Eat as much as you want for breakfast, lunch, dinner and snacks with no guilt, while you get thin & healthy!
Soak in good water, in separate containers, for one hour, the dates, raisins and cashews.
Peel the carrots. Blend them in a blender. Then add walnuts, dates, cinnamon & vanilla. Blend the lot. Take out and mix in the raisins by hand. Place the cake in a cake pan. Make it level.
Blend the icing ingredients. Place them on the cake.
Store in the freezer or fridge. I prefer it when it's been partly defrosted.
Coriander (cilantro) has been proven to chelate toxic metals from our bodies in a relatively short period of time. Combined with the benefits of the other ingredients, this recipe is a powerful tissue cleanser. Two teaspoons of this pesto daily for three weeks is purportedly enough to increase the urinary excretion of mercury, lead and aluminum, thus effectively removing these toxic metals from our bodies. We can consider doing this cleanse for three weeks at least once a year. The pesto is delicious on toast, baked potatoes, and pasta.
Process the coriander and flaxseed
oil in a blender until the coriander is chopped. Add the nuts and
seeds, dulse and lemon juice and mix until the mixture is finely blended into
a paste. Add a pinch to sea salt to taste and blend again. Store in dark glass
jars if possible. It freezes well, so purchase coriander in season and fill
enough jars to last through the year.
2 onions, chopped fine
Saute onions in oil and ghee. Add spices. After one minute, add the tomatoes, carrots, potatoes. Stir. Put a lid on the pot and cook on low-medium temp for 10 minutes. If potatoes are soft, then add everything else, except for the cilantro garnish. Stir. Simmer for 10 or more minutes, stirring occasionally so no food sticks to the bottom. Add chopped cilantro garnish. Serve with rice or cous cous.
This is a staple in our family.
1 cup (7 oz) red lentils or moong dhal (mung beans)
In the ghee and/ or olive oil, on medium-low heat, lightly saute green onions and leeks until soft. On low heat, stir in spices, saute one minute. Add everything else except the coconut. Simmer until dhal is cooked and like thin porridge. MAKE SURE YOU STIR THE BOTTOM so it doesn't burn. Add more water if you need to. Towards the end, add coconut milk, and serve when heated.
Serve with millet (healthier than white rice). Also maybe add pappadums (pappads), chopped tomato and banana.
Slice the eggplant. Cover very lightly with salt and leave for 20 minutes. This sucks out some toxins in the eggplant and makes it easier to digest. After 20 minutes, rinse the salt off thoroughly. Lightly fry the eggplant in a little olive oil for about 3 minutes both sides. Remove to a plate covered with a paper towel to absorb the excess oil. Meanwhile, in another saucepan, lightly saute the onions in a little butter and/ or olive oil. Mix all the rest of ingredients with the onions. Place the eggplant in an oven-proof dish. Place the mixture of the rest of the ingredients on the eggplant. Sprinkle a little more parmesan cheese on top. Bake at 350 degrees F for 30 minutes.
Fast, Low Carb Dinner.
Fry eggs in a little oil and butter. Turn them over. At the same time, saute the onion and mushrooms in a little oil and butter. Add the cream cheese and basil. Place the eggs on a baking try, then cover with the mushroom mixture, then add slices of tomato, then cover with the swiss cheese. Grill until cheese is melted. Serve with greens, sprouts or salad. (Always have some raw food with every meal, for the enzymes).
Very tasty and healthy. From the excellent book "Living in the Raw", which has lots of easy recipes.
4 cups whole flaxseeds, soaked
4-6 hours in 3 cups water
Mix all ingredients. Spread mixture as thin as possible (1/4" thick) on dehydrator trays with teflex sheets. Dehydrate at 105 degrees for 5-6 hours, flip crackers over, remove teflex sheets and dehydrate another 4-5 hours.
Good accompaniment to almost anything. Healthy unless, like many people, you have developed a sensitivity to tomatoes.
Chop equal proportions of the vegetables into very small cubes (eg ¼"). Mix in the dressing (lemon juice, olive oil and salt) and serve.
This makes anything taste good. Tahini (sesame seeds) is VERY good for you.
Make your Own Tahini: It's easy to make your own tahini at a fraction of the cost of health food store tahine, if you have a good blender like the Cuisinart. Get some hulled sesame seeds and grind them up, with some good oil (like cold pressed sesame oil) to help them to 'catch' on the blade on to move more smoothly.
3 Taplespoon cold pressed sesame or avocado oil
Grind them all together.
Miso soup is super nutritious. It is great for breakfast. It has all of the five main food groups (in Chinese medicine) and therefore can reduce food cravings by giving you balance and energy.
or 3 vegetables (eg pumpkin (especially Japanese pumpkin), parsnip, zucchini,
1 1/2 Cup Whole Wheat Flour (To Make it Gluten Free, use instead Gluten free flour such as Amaranth (yum), Buckwheat, Millet, Oats. (No Soy) Plus 1/2 teaspoon guar gum.
Preheat oven to 350 F. Mix all dry ingredients thoroughly. Beat eggs in separate bowl. Mix eggs and liquids into the dry ingredients. Mix in the flavorings (nuts, berries). Cook at 350 degrees F for 20 minutes. This makes 12 muffins. I usually like to double this recipe and make 24 and freeze the rest.
To use with anything - dip, sandwich, main meal
1 cup Raw Pistacchio nuts
Soak the dates, almonds & sunflower seeds one hour or longer in water. Put the dates and water in a blender. When blended, add the almonds & sunflower seeds. When blended, add half the pistachio but keep 1/2 for later. Then add everything else, except the raisins. When finished blending, stir in the raisins and remaining pistachio nuts. Dehydrate at 105 degrees for as long needed (2-4 hours) on teflex sheets. Then turn over and do another 2-10 hours. Store in the fridge or freezer for longer shelf life.
I never thought that there could be any big deal to making a salad but since a number of visitors have said how much they love my salads, I thought I should include it here. The main idea is that a salad is not just a pile of lettuce with a slice of tomato and cucumber. It's a way to get a lot of raw food into you, for lots of enzymes. Variety helps to make sure you are getting everything your body needs.
Quick & Easy Dressing
Cold pressed sesame or almond oil
Pour some cold pressed sesame or almond oil over. Then pour a little tamari over. Then pour about 1/4 teaspoon of maple syrup. For an alternative, pour some fresh lemon juice instead of tamari. No need to mix beforehand.
Ingredients for Salad
Chop up and mix up as much of the following as you can:
Nuts & Seeds, Raw:
If you don't want to go totally raw, or have growing children you want to have more protein, also add:
1) Sliced avocado and tomatoes and celtic sea salt on buttered wholegrain toast or crackers. Yum!
2) Raw pistachios. They taste almost as good as cooked pistachio.
3) Raw celery with nut butter. It's even better if the celery is kept in cold water in the fridge.
Great replacement for sandwiches!
Put one cup brown rice in 2 1/4cups of water. Bring to boil then simmer for 50 minutes. Allow to cool. In a separate cup. Dissolve 1.5 teaspoon honey & 3/4 teaspoon celtic sea salt in 2 Tsp white vinegar. Then mix this well into the rice. Put in sealed container and refrigerate till cold.
Cut into thin slices whatever
you have of the following:
Other possible ingredients:
Add for flavouring a variety
Need also: Sheets of Nori seaweed (sea vegetable) (cheapest from Asian supermarkets)
Lay one sheet of Nori seaweed with the shorter side in front of you. Be sure to keep it dry! Arrange the fillings along the end closest to you. Do the rice first - press it together like putty. Spread the fillings from one side to the next. Roll the sushi. Dip your finger in water and moisten the end roll. Dry your hands before touching the roll again.
Cut roll into half or smaller pieces as desired.
Drip Tamari or soy sauce down the
Wonderful on Steamed Vegetables and Rice. (Even children will like it)
(including cabbage, zucchinis and bean sprouts)
Steam the vegetables (except the sprouts). In a separate steamer, steam the rice. Add the sprouts for 30-60 seconds to the vegetable steamer just before serving.
At same time, in a separate wok, saute the onions a few minutes. Then add the green pepper. Then add the pepperoncini. Then the Peanut or Almond Butter, Honey, Fish Sauce, salt and Pineapple Juice. Lastly add the Coconut Milk. Serve on the Vegetables and Rice. Soy products that aren't marinated such as soy milk and soy oil are VERY bad for you, but some people still maintain that tofu is okay. If you think it's okay, you can also add this to tofu sauteed in olive oil.
(NOTE: Giving up gluten helps a number of health problems, especially problems with the stomach or intestines. And it is a big help for losing weight. Try it for 3 weeks and see how you feel).
Ingredients for the base
For the topping
Beat the banana to a smooth puree with the rice milk and egg, preferably in a liquidiser.
Mix all the dry ingredients for the base with the oil.
Fold the flour mixture into the puree. Do not over-mix and do not leave to stand or you will lose the light structure to the pizza dough.
Spread the batter to fit a 10 inch / 24 cm frying pan.
Spread 1 Tsp oil on the pan. Place the pan over a low heat. Cook for 5-10 minutes or until brown. Remove from the pan so you can add a little more oil. Cook the other side for another 5-10 minutes or until brown.
While this is cooking, sauté the onions. Then add the rest of the vegetables to the frying pan to sauté. Then add the pepperoncini.
Preheat the oven to 375oF.
Put the base on a flat baking tray. Spread the base with tomato puree. Then cover with grated cheese. Then add the vegetables with the pepperoncini. Add the olives. Spread with oregano. Put in the oven for 20 minutes or until hot and the cheese has melted. Don't worry if extra topping falls over the sides.
N.B.: You will probably need a knife and fork to eat this!
There is a new trend starting where people learn how to make full meals that are all raw. That way ALL enzymes are still present. Wild animals don't eat cooked food - and they are a lot healthier than we are.
It takes a bit of practice, so I thought some people might like to start now. A great book is Juliano's "raw, the uncook book". His raw vegetarian Japanese rolls are really great!
All you need for most raw food is a dehydrator. The best electric one is the Excalibur. I saw a dehyrator in the Lehman's catalog that doesn't need electricity - just the sun. But you will still need to get the teflex sheets for many things, such as the following recipe.
Here's one of my favourite recipes, modified from a recipe in "Living in the raw" by Calabro
The new health style of 'cooking' uses only raw food and a dehydrator. This maintains all the enzymes, organic sulphur (MSM) etc.
6 ears corn, removed from cob
Process corn and onion in a food processor using the "s" blade. Blend until smooth. Add sunflower seeds. Blend until smooth. Add some water if the batter is too thick. Add Bragg's and salt.
Using a teaspoon, scoop batter onto a dehyrator tray with a teflex sheet, Flatten with a knife or fingers till about 1/8" thick and 1 1/2" wide.
Dehydrate at 105 degrees for 12 hours. Turn chips over. Remove teflex sheet. Dehydrate another 10-12 hours, or until desired crispness is obtained.
These are really yummy - and unlike deep fried corn chips which are really bad for you, are really good for you!
2 fresh green chillis
Optional extra: Mexican cheese
Saute the chillis, onion and pepper in olive oil until cooked. Add the cummin for one minute. Then add all of the rest except for the fresh cilantro. Add the cilantro just before serving.
As an extra treat, add shredded mexican cheese on top of each plate and put under the griller.
Serve with tomato, fresh sprouts, dill pickle and rice.
Fantastic way to eat leafy greens that are super good for you. Eat with every dish and add to sandwiches and falafel rolls. The best places I have found for buying Italian Parsley in quantity at reasonable prices are Walmart and the Farmer's Market.
2-3 cups of raw Italian Parsley
Chop up the parsley as fine as possible. Chop the tomato and green onions into very small pieces. Mix everything together thoroughly.
Avoid GMO Alfalfa with this, which tastes much better than cottage cheese!
Cashews, raw - lots
Optional: You could also add onions, cooked beans, cooked chickpeas, basil or other herbs.
Slice eggplant. Sprinkle with salt to absorb toxins. Leave 20 minutes, then wash out the salt. Grill eggplant till soft. Saute lightly in olive oil the green onions. Add mushrooms. When mushrooms are cooked, add everything else.
Layer eggplant in pan. Cover with your tomato sauce. Then cover with vegan cottage cheese. Cook in overn at 350°F until it is heated, about 30 minutes. Eat with a raw salad.
This is YUMMY! I got the idea from the sushi produce at our supermarket. You really should have a mandolin for this, because it only tastes right if the carrots are cut finely. I highly recommend the Chef's envy.
Raw honey - 1/4 cup
Simmer 10-20 minutes
Wrap - Filling:
Super thin carrot strips, cut in a mandolin
Wrap in lettuce leaves, or rice paper. Drizzle dipping sauce on top.
©: Stephanie Relfe - 1998 - 2012