a
welcome to
Easy Raw Food Recipes
to get you Started
brought to you by
theraw
a
kitchen
food
©
classes. recipes. resources. health.
www.therawfoodkitchen.com.au
a
Amanda Brocket asserts her right to be identified as the author of this work in accordance with the Copyright, Designs and Patents Act
1988 as amended from time to time.
All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic,
mechanical, photocopying, recording or otherwise, without prior permission of the author.
Copyright © Amanda Brocket 2012, Fairlight, Sydney, Australia.
First published in Sydney, Australia by Amanda Brocket of The Raw Food Kitchen in 2012.
The (first) edition published in May 2012 by Amanda Brocket, Fairlight, Sydney, Australia.
[email protected]
www.therawfoodkitchen.com.au
Designed by Amanda Brocket.
Disclaimer: The techniques and advice described in this book represent the opinions of the author based on her experience. The author expressly
disclaims any responsibility for any liability, loss or risk, personal or otherwise, wihch is incurred as a result of using any of the techniques, recipes or
recommendations suggested herein. If in any doubt, or if requiring medical advice, please contact the appropriate health professional.
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Page 2
Easy Raw Food Recipes to get you Started
hello and
welcome!
Maximum nutrition without compromising on flavour!
First of all I just want to say a big Thank You for downloading The Raw Food Kitchen’s
“Easy Raw Food Recipes to get you Started” e-book, it’s great you’ve decided to take
some steps to include raw into your life to supercharge your health and vitality!
I’m so excited to bring you this eBook, this collection of recipes were my first foray into
raw. Not all at once mind you! I started with the super simple ones and as I got more
confident I experimented with more daring recipes, but with great success, it really is
hard to make mistakes when making raw meals.
What I love about raw food is if anyone with food intolerances will know, your food
choices are severely limited. However with raw, you can pretty much replicate any
traditional meal - including dessert, that tastes amazing - yet is actually good for you!
I loved the fact that I could have “milk” again with my “granola” and “spaghetti with
meatballs” and not have some awful reaction after eating it, and know that every bite was healing me and making me
healthy again.
I did find the process of switching from conventional foods to raw a bit daunting to begin with, as there are new
processes to learn with the methods and recipes. BUT once I got the hang of and perfected a few simple recipes it
became second nature and I had a delicious dish whipped up in no time.
This e-recipe book was put together with that in mind.... so that you have some great options to choose from for each
meal of the day as well as a few treats and snacks and some more advanced recipes for the daring!
You may notice some recipes call for a dehydrator, don’t worry if you don’t have one you can try these ones in the oven
at the lowest setting - on or below 50°C with the oven door slightly ajar. Keep an eye on them as times may vary.
Also keep in mind any of the juices and smoothies can be a breakfast replacement if you prefer to have something lighter
to start your day with.
I have kept the recipes to one per page so you can easily just print one off at a time so its easy to follow while preparing
your dish. Once you are comfortable with these recipes why not take a raw food class or two, upgrade or buy some
equipment, or you might even want to check out joining our online programs or retreats if you feel ready to delve deeper
on your raw journey!
Most people, as well as me, find that being about 80% raw is very achievable, as the health benefits are noticeable, even
50% raw is great as this still allows some flexibility for when eating out or being in a situation where there is cooked food
around you, Unfortunately we don’t live in a society (yet!) where there are raw food cafés or restaurants on every street
corner.
I hope you find this e-recipe book gives you the confidence to make some great raw meals for you, your friends and
family, and get them hooked on raw in the process!
Amanda B
The Raw Food Kitchen
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Easy Raw Food Recipes to get you Started
Maximum nutrition without compromising on flavour!
contents
Juices & Smoothies
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power green smoothie
liver lover juice
carrot, orange & camu camu juice
detox mary juice
cacao protein smoothie
Breakfast
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basic almond milk
banana & brazil nut buckies with maca & cacao
chia blueberry whip
fresh fruit salad with coconut yoghurt
almond bread with avocado smash
Lunch
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kale, hemp & avocado salad with dulse dressing
rocket, pear & walnut salad with “goat’s” cheese
sprout salad with sunflower seeds & miso dressing
cauliflower rice
Dinner
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spaghetti with “meatballs”
vegie burgers with salsa sauce
asian “stir-fry” with arame & spicy cashews
nachos with mexican “meat” & “sour cream”
almond nachos crackers
Desserts
a
a
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layered apple crumble
chocolate pudding
sour cherry & white mulberry tart
Snacks
a tahini
a
a
a
kale chips
flax crackers with sun dried tomatoes
activated nuts
power balls with maca & camu camu
What’s next?
About The Raw Food Kitchen
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Easy Raw Food Recipes to get you Started
Maximum nutrition without compromising on flavour!
Juices &
Smoothies
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Easy Raw Food Recipes to get you Started
power
Maximum nutrition without compromising on flavour!
green smoothie
You can add a fruit of your choice such as mango, pear or apple to sweeten, but I like to keep this one low
in sugar as much as possible, so I use a few squirts of Stevia. (Stevia is a natural sweetener that doesn’t
affect blood sugar levels or candida and comes in liquid or powder from your health food store. 3 drops = 1
teaspoon). Also you can substitute kale for silver beet or other greens of your choice. Serves 2.
Ingredients:
a Handful baby spinach
a Handful of sunflower sprouts
a 1 leaf kale, remove stem
a Big handful of mint
a 1 teaspoon maca powder
a 1 teaspoon camu camu powder
a 1 teaspoon spirulina powder
a 1 teaspoon pro-biotic super greens powder
a Juice of whole small lemon
a Juice of half a grapefruit
a 2cm piece ginger, roughly chopped
a 1/4 cucumber, roughly chopped
a 1 teaspoon cold pressed coconut oil
a Pinch himalayan or celtic sea salt
a Stevia to sweeten
Method:
Put all in a high powered blender. Add 750ml - 1000ml of filtered water (the more water you add the more it
will come out like a juice rather than a smoothie) with a few ice cubes and blend baby blend!
Drink immediately.
A great meal substitute and a great way to get you alkaline.
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Easy Raw Food Recipes to get you Started
liver
lover juice
Maximum nutrition without compromising on flavour!
Beetroot contains an ingredient called Betaine, which helps the liver to restore its normal
function, aid in the detoxification process and processing fats. With added chlorella powder
to help draw toxins out of your body. Makes 2 servings.
Ingredients:
a
1 large carrot
a
1 beetroot
a
1 green apple
a
Juice of half a lemon
a
1 cucumber
a
1 teaspoon chlorella powder
a
Handful of mint
a
Knob of ginger
Method:
Throw all into the juicer except chlorella, after juicing, whisk in chlorella. Adjust to taste with
stevia if you want a little added sweetness. Drink immediately.
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Easy Raw Food Recipes to get you Started
Maximum nutrition without compromising on flavour!
carrot & orange
camu camu juice
Camu camu is a berry from South America that has thirty times more Vitamin C than
oranges and is more readily absorbed by the body.
The powdered camu camu has a tangy delicious flavour and is great to throw into
smoothies and juices for an added Vitamin C hit and immune boost!
Makes 2 servings.
Ingredients:
a1
large carrot
a4
- 5 oranges
a1
heaped teaspoon of camu camu powder
a 1cm
piece ginger
Method:
Throw all into the juicer except camu camu. Whisk camu camu in once you have
juiced. Drink immediately.
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Easy Raw Food Recipes to get you Started
detox mary
Maximum nutrition without compromising on flavour!
juice
Now here’s the kinda Bloody Mary you should be having in the morning, and its definitely not the vodka
variety! With added Spirulina powder for extra plant protein and anti-oxidants.
Makes 2 servings.
Ingredients:
a Half
a head of celery
a
8 ripe tomatoes
a
3T basil leaves
a
3T parsely
a
1/2 clove garlic
a
1 teaspoon spirulina powder
a
Pinch sea salt
a
Dash cayenne pepper
a
Dash of black pepper
a
2 tablespoons lemon juice
a And
if you like a touch of sweetness - 3 drops Stevia
Method:
Throw all into the juicer except the spirulina, black and cayenne pepper. Once juiced, whisk in spirulina,
black and cayenne pepper. Drink immediately.
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Easy Raw Food Recipes to get you Started
cacao
Maximum nutrition without compromising on flavour!
protein smoothie
Get your protein fix even though it tastes like a chocolate milk shake. Cacao has the
highest concentration of anti-oxidants of any food in the world. Yacon syrup is glucose
free and does not increase blood sugar levels and has natural pre-biotics. Makes 2
servings.
Ingredients:
a 1-2
tablespoons hemp protein powder (or vegan protein powder of your choice)
a2
tablespoons almond nut butter
a1
tablespoon cold pressed coconut oil
a 1-2
a1
tablespoon yacon syrup
a Big
a1
tablespoons raw cacao powder
handful of blueberries or berries of your choice
1/2 cups raw almond milk
Method:
Put all ingredients in a blender and blend. Adjust to taste. Serve sprinkled with goji
berries and cacao nibs.
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Easy Raw Food Recipes to get you Started
Maximum nutrition without compromising on flavour!
Breakfast
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Easy Raw Food Recipes to get you Started
basic
Maximum nutrition without compromising on flavour!
almond milk recipe
Method:
a Soak
overnight 1 cup of raw almonds in enough filtered water to cover.
a Drain
and rinse in the morning and put into blender.
a Add
3 cups of filtered water and 3 drops of stevia and the following optional ingredients:
a2
teaspoons vanilla extract
a1
medjool date
a And
blend until thoroughly combined. Pour through a nut mik bag into a glass pouring jug.
a “Milk”
the bag until all moisture is squeezed out and you are left with a pulp. Place the pulp into a
container and freezer for later use as a base for crackers, bread or cakes.
a Cover
the milk and place in the fridge (will keep for 4 - 5 days) or serve immediately with your favourite
raw breakfast!
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Easy Raw Food Recipes to get you Started
banana & brazil nut
Maximum nutrition without compromising on flavour!
buckies
with maca & cacao
Get your day started right with alkalising buckwheat and
selenium rich brazil nuts.
Maca provides energy, & balances your hormones. Cacao is
super rich in anti-oxidants and feel good hormones.
Makes 6 - 8 cups.
Ingredients:
a 3 cups buckwheat of which we want to sprout.
To sprout put buckwheat in a nut milk bag (or you can
use a sprouting jar) immerse the bag in a bowl of filtered
water overnight and then drain and rinse twice a day
until the tails form. (Usually 2-3 days)
a 2 bananas for mashing + 1 for slicing
a 1 cup dried organic dates soaked overnight in filtered water. Reserve the soaking water
a 1/2 cup organic goji berries soaked overnight in filtered water
a 1 cup organic brazil nuts soaked for 2 hours
a 1 cup organic pumpkin seeds, soaked 6 hours
a 2 tablespoons cinnamon
a 2 tablespoons cacao powder
a 1 tablespoon maca powder
a juice of 1/2 an organic lemon
a pinch himalayan or celtic sea salt
a 3 tablespoons dark raw agave syrup
a 2 t vanilla extract
Method:
Drain and rinse the soaked nuts. Roughly chop the brazil nuts up. Put all nuts into a bowl. To the bowl add
the drained, sprouted buckwheat, mashed banana, lemon juice, vanilla extract, salt, cinnamon, cacao, maca,
agave, and stir through to combine.
In a small blender (a Bullet or Rocket Blender is ideal for this) add 1/2 cup of the date juice (soaking water)
and the soaked dates. Blend until well blended and slightly pasty.
Stir through the buckwheat mix until well combined. Stir through drained goji berries and sliced banana.
Line 2 dehydrator trays with baking paper or paraflexx sheets. Pour half the mix on each tray and smooth out
to edges. The mix should be about a couple of mm thick at most.
Dehydrate at 105°C for 12-14 hours. Remove from sheets and break up into chunks and store in air tight
container in the pantry. When ready to eat, serve with almond milk and some extra goji berries and sliced
banana, cacao nibs and a sprinkling of cinnamon.
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Easy Raw Food Recipes to get you Started
chia
Maximum nutrition without compromising on flavour!
blueberry whip
Chia has more calcium than a glass of dairy milk, plus added boron to help you absorb it better. More
iron than spinach, twice the amount of protein than any other seed. Serves 2.
Ingredients:
a 1/2
cup chia seeds
a2
tablespoons raw dark agave syrup
a2
cups almond milk
a1
1/2 cups blueberries
a4
tablespoons lemon juice
a2
teaspoons mixed spice
a3
drops Stevia or to taste
a Pinch
himalayan or celtic salt
Method:
Blend 1 cup of the blueberries with 2 tablespoons lemon juice and almond milk in a high speed blender.
Divide into two containers, seal and pop one in the fridge. With the remaining blueberry almond milk
whisk in the chia seeds. Add agave syrup, lemon juice, stevia, mixed spice, pinch salt and stir. Adjust to
taste. Let it sit until the chia seeds have absorbed the almond milk and become gelatinous. This should
take approximately 10 - 15 minutes. Divide into serving bowls and pour reserved blueberry almond milk
around the sides and top with remaining blueberries. Serve immediately.
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Easy Raw Food Recipes to get you Started
fresh fruit salad
Maximum nutrition without compromising on flavour!
with coconut yoghurt
Always try to use fruit in season. So if its winter
think apples, pears, figs, oranges. If its summer think
blueberries, strawberries, peaches, nectarines, plums.
Coconuts are high in electrolytes, and have anti-fungal
properties, medium chain fatty acids and is easily
absorbed by our cells.
The added benefit of the coconut yoghurt is that its
teeming with live beneficial bacteria and enzymes that
keep the good guys in and bad guys out. The yoghurt
needs to be prepared a day or so ahead so it has time to
culture. So let’s make this first: (Serves 2)
Coconut yoghurt ingredients:
a 2 young coconuts
a 1 capsule of high quality pro-biotic powder
Method:
Sterilise a mason jar or glass jar with screw top lid. Sterilise by boiling in hot water for 15 minutes. Dry in
oven at 100°C for 15 minutes.
Open coconuts and pour the coconut water into a glass jar and set aside. Ensure the coconut water is not pink
or purple. This means the coconut is off. Scoop meat out and shave off any hard brown shell. Place meat into
blender and blend with enough coconut water to bind. You can choose your desired thickness by the amount
of coconut water you put in.
Transfer to the sterilised jar and stir through pro-biotic capsule. Leave some room at the top as yoghurt will
aerate as it cultures. Put lid on jar and leave in a warmish place covered with a tea towel and culture for 8 12 hours. How long it takes to culture will depend on temperature of room.
You will know its ready when bubbles have formed through the yoghurt. It will become sourer the longer you
leave it. To speed the process up you can pop in the dehydrator covered in tea towel on 95°F for 3 - 6 hours.
Once you are happy with desired taste and thickness, add any flavours you like such as vanilla powder and
cinnamon or just a few drops of stevia (my favourite). Pop in fridge. It will last 5 - 7 days.
Fresh fruit ingredients:
a 2 -4 passionfruit
a 2 banana sliced
a 1 cup of blueberries
a 1 cup of strawberries
a 2 kiwifruit, sliced
a Handful fresh mint - torn
a To garnish: Cinnamon, 1 teaspoon dark agave syrup
Method:
In a bowl, layer by starting with a dollop of coconut yoghurt. Then layer the fruit starting with kiwifruit,
banana, and adding berries then fresh mint. Repeat layering process until you get to last layer of fruit, mint,
add a swirl of dark agave syrup and a dusting of cinnamon.
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Easy Raw Food Recipes to get you Started
almond bread &
Maximum nutrition without compromising on flavour!
avocado smash
A great gluten free alternative to processed bread. Almonds
are high in calcium, magnesium, potassium, vitamin E and
good fats. And also alkalising.
Makes approximately 20 pieces of almond bread.
Here’s what you’ll need for your raw almond bread:
Approx 5 cups of almond pulp (defrosted) or any nut pulp
(depending on your preference for nut milk). Hopefully you’ll
be saving the pulp each time you make the raw almond
milk and popping the pulp in the freezer. Approx 5 cups
makes 2 sheets of rolled bread for the dehydrator.
a 1/2 cup hemp seeds
a 1/2 cup flax meal
a 1 cup olive oil
a 2 teaspoons himalayan or celtic sea salt
a 1 clove garlic – crushed
a 2 tablespoons mixed italian herbs or any other dried herbs of your choice
Method:
Mix all ingredients together by hand in a large bowl until mixture comes together like a dough. If mixture is still too wet,
add some more flax meal, alternatively if mixture is too dry, add some more olive oil. Place half the dough between two
sheets of baking paper and roll out with a rolling pin. Try to get the thickness of your bread even and you want to aim for
about 2-4mm thick. Remove top sheet of baking paper.
Score through dough with a knife into even bread sized pieces and place (with bottom baking sheet still intact) onto a
dehydrator tray and pop in dehydrator.
Repeat this process with the 2nd half of the mix.
Dehydrate at 157°C for one hour then turn down to 105°C and dehydrate for approximately 8-10 hours. If you don’t have
a dehydrator, set your oven to its lowest temperature setting (below 50°C) and bake with your oven door open for 6-8
hours or until you have desired bread consistency.
Avocado Smash:
a
a
a
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1 avocado - mashed
1/2 finely chopped red onion
4 tablespoons shredded basil
Handful of chopped cherry tomatoes
Sea salt
Black pepper
Squeeze of lemon juice + extra squeeze for serving
Dulse flakes for serving
Method:
Stir all together in a bowl and with a small spoon spread onto slices almond bread. Squeeze fresh lemon juice over it and
sprinkle with dulse flakes and serve.
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Easy Raw Food Recipes to get you Started
Maximum nutrition without compromising on flavour!
Lunch
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Easy Raw Food Recipes to get you Started
kale, hemp & avocado
Maximum nutrition without compromising on flavour!
salad
with dulse dressing
Kale is very high in anti-oxidants, vitamin C, K and A,
calcium and manganese and its high beta-carotene content
helps protect you from cancer and heart disease.
And its yummy!
Hemp Seeds are high in protein and Omega 3 Essential
Fatty Acids. They also have a wonderful nutty flavour,
kinda like Pinenuts. Serves 4.
Ingredients:
a 1 bunch kale - leaves removed from stems and sliced
a 1 cup cherry tomatoes, chopped into quarters
a 1/2 red onion, finely sliced
a 1/4 red cabbage, finely sliced
a 1 avocado, diced
a 1/2 cup hemp seeds
a Handful basil leaves, torn in half
a Pinch himalayan or celtic sea salt
Dressing:
a 1/2 cup olive oil
a 3 tablespoons lemon juice
a 3 tablespoons dark raw agave syrup
a 3 tablespoons dulse flakes
a pinch sea salt
a 2 drops Stevia to sweeten if desired
Method:
Put all ingredients in a bullet blender, blend, or whisk all ingredients by hand, adjust to taste and set aside.
Method:
Place all ingredients in a salad bowl and pour over dressing. Massage dressing into salad, as this will help
“marinate” the kale and salad vegetables. Leave for a minute or two and then serve with a side of cauliflower
rice. (See page over for cauliflower rice recipe).
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Easy Raw Food Recipes to get you Started
rocket, pear &
walnut salad
Maximum nutrition without compromising on flavour!
with “goat’s” cheese
Ok its not real goats cheese.
I wouldn’t do that to you!
But a yummy alternative to it. The cheese is
made with macadamia nuts and is a great
tasting substitute for dairy.
Serves 4.
Ingredients:
a 300g wild rocket
a 1 ripe green pear - finely sliced and lemon juice squeezed over slices to prevent browning
a 1 cup walnuts (soaked for 1 -2 hours)
a 1/2 red onion, finely sliced
a Bunch mint
Dressing:
a 1/2 cup olive oil
a Juice of half a lemon
a 1 tablespoon dark raw agave syrup
a Pinch of himalayan or celtic sea salt
“Goat’s” cheese:
a 1 cup macadamia nuts
a 2 tablespoons nutritional yeast
a Juice of half a lemon
a Pinch of himalayan or celtic sea salt
a 4 tablespoons of water (just enough to mix ingredients together)
Method:
Put all into a food processor and blend until it resembles crumbly cheese. Set aside.
To put salad together:
In a bowl, combine all ingredients and gently toss through dressing. Serve.
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Easy Raw Food Recipes to get you Started
sprouted
Maximum nutrition without compromising on flavour!
salad with sunflower seeds
and asian miso dressing
Sprouts! They have to be one of nature’s most
nutrient dense powerhouses. When seeds
sprout, their nutritional content multiplies as
do their enzymes which eases the load on your
digestion.
Ideally you will want to sprout your own at
home as the nutritional content of the sprout
does deplete an hour after being picked.
Miso boosts the immune system thanks to
its beneficial bacteria, enzymes, and antioxidants.
Serves 4.
Ingredients:
a Handful alfalfa sprouts or sprouts of your choice
a Handful lentil sprouts or sprouts of your choice
a Handful fenugreek sprouts or sprouts of your choice
a 100gm mixed baby salad leaves
a Handful mint, coriander and basil
a 1 carrot grated
a 1 finely sliced red capsicum
a 1/2 cup sunflower seeds
a 1/4 finely sliced red onion
Dressing:
a 1/2 cup olive oil
a Juice of one lime
a 2 teaspoons unpasteurised miso
a 1 tablespoon tamari
a 1 tablespoon dark raw agave syrup
a 1 clove garlic
a 1cm piece ginger
a Splash of sesame oil
Method:
Put all into a bullet blender and blend to combine. Adjust to taste. Set aside.
Method:
Combine all salad ingredients into a salad bowl and toss. Pour over dressing and mix through and serve.
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Easy Raw Food Recipes to get you Started
Maximum nutrition without compromising on flavour!
cauliflower
rice
This goes great with almost anything! Nutritional yeast is a beneficial yeast and does not affect or feed
candida. Its packed with B complex vitamins and protein. Serves 4.
Ingredients:
a 1/2
head cauliflower - broken into florets and processed in food processor until it resembles
breadcrumbs. Pour into bowl.
a
Handful coriander chopped and stirred through cauliflower mix.
Sauce:
a
1 cup cashews (soaked 2 hours)
a
1 heaped tablespoon nutritional yeast
a
Juice of half a lemon
a
Splash of tamari
a
1/4 cup water
Method:
Put all into a bullet blender and blend to combine. Adjust to taste. Mix through cauliflower rice and serve
with your favourite salad.
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Easy Raw Food Recipes to get you Started
Maximum nutrition without compromising on flavour!
Dinner
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Easy Raw Food Recipes to get you Started
spaghetti
Maximum nutrition without compromising on flavour!
with “meatballs”
The meatballs in this recipe have exactly the same
texture as traditional meatballs. But without the
hormones and toxins.
A great dinner party dish! Serves 6.
Ingredients for the “meat” balls:
a
a
a
a
a
a
a
a
a
a
2 1/2 cups walnuts (soaked 2 hours)
1/2 cup sunflower seeds
2 tablespoons lemon juice
2 tablespoons extra virgin olive oil
2 tablespoons organic tamari
1 teaspoon garlic powder
3 tablespoons finely chopped parsley
3 tablespoons chopped dill
1/2 diced onion
Pinch himalayan or celtic sea salt
Method:
Process all ingredients in a food processor apart from the dill, parsley and onion and process into a
paste. Now add dill, parsley and onion mix and stir through. Form mix into balls by scooping out with a
dessertspoon and shaping with your clean hands. Transfer to a plate and fridge. Will keep for 3 days.
Marinara Sauce:
a
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3 roma tomatoes, deseeded and chopped
1 cup sun dried tomatoes and 1 medjool date (soak 20 minutes in just boiled water)
1 red capsicum chopped
4 tablespoons extra virgin olive oil
2 tablespoons chopped basil
2 teaspoons dried oregano
1 teaspoon crushed garlic
2 tablespoons water
2 tablespoons apple cider vinegar
Pinch sea salt
Method:
Process all ingredients in a food processor. When mixed through, adjust to taste. Transfer to a bowl and
fridge. Will keep for 3 days.
Spaghetti:
10 zucchini
2 teaspoons sea salt
Method:
With a mandoline or vegetable spiraliser create spaghetti out of zucchini. If you don’t have this equipment
you can use a vegetable peeler to create fettucine ribbons from the zucchini.
Transfer spaghetti to a colander. Add the sea salt and mix through the spaghetti and leave 10 minutes. This
will make the spaghetti “al dente”.
Squeeze out excess moisture from zucchini. Mix half the sauce mix through the spaghetti. Divide spaghetti
among serving plates. Next place meat balls on top, pour over remaining marinara sauce. Serve.
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vegie
Maximum nutrition without compromising on flavour!
burgers with salsa sauce
This is a staple in the kitchen and is easy to freeze so make extra and
keep a batch for next time.
Its also a great recipe to use leftover vegetable pulp from your juicer.
Just substitute your chopped vegetables in the recipe for 2 cups pulp.
Makes 6.
Ingredients for vegetable pattie:
a 4 medjool dates
a 1 carrot
a 1 yellow or red capsicum
a Half a stalk of celery
a 1 red onion chopped
a 1/2 cup mushrooms chopped
a 1 teaspoon chopped garlic
a 1 tablespoon italian mixed herbs
a 1/4 cup flax meal
a 1 tablespoon fresh basil
a 1/4 cup ground chia seeds
a 1 tablespoon fresh dill
a Handful sun dried tomatoes (soaked 2 hours)
a 1/2 cup almonds
a 1/2 cup hemp seeds
a 2 tablespoons lemon juice
a 1 cup sunflower seeds (soaked 2 hours)
a 4 tablespoons tamari
a pinch himalayan or celtic sea salt
Method:
Process all ingredients in a food processor except for the hemp seeds until mixed through, and it becomes pasty. If its too
dry add a dash of water to moisten. If its too wet, add some more flax or chia meal to bind. Stir in hemp seeds. Form mix
into patties by scooping out with a dessertspoon and shaping with your clean hands. Dehydrate at 157°F for one hour
then turn down to 110°F and dehydrate for 4 -6 hours. Or alternatively you can eat as they are. Serve with your favourite
side of salad, mashed avocado and salsa sauce on top of patties.
Salsa Sauce:
a 4 roma tomatoes, deseeded and chopped
a 1/2 cup sun dried tomatoes and 1 medjool date (soaked 2 hours)
a 1 red capsicum chopped
a 4 tablespoons extra virgin olive oil
a 1/2 chopped small red onion
a 2 tablespoons chopped basil
a 2 tablespoons chopped coriander
a 1 teaspoon crushed garlic
a 2 tablespoons apple cider vinegar
a pinch himalayan or celtic sea salt
a pinch cayenne pepper
Method:
Process all ingredients in a food processor. When mixed through, adjust to taste. Transfer to a bowl and fridge. Will keep
for 3 days. Hint: If mixture is too runny, blend 4 tablespoons of chia seeds through the mix and let sit for 10 minutes to
thicken.
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Easy Raw Food Recipes to get you Started
asian “stir-fry”
Maximum nutrition without compromising on flavour!
with arame
and spicy cahsews
One of my favourites. Sooo tasty. With the added benefit
of Arame seaweed, high in trace minerals, calcium and
iodine. Serves 4.
Spicy cashews:
a 1 cup raw cashews
a Pinch cayenne pepper
a 1 teaspoon star anise
a 1/2 teaspoon chinese five spice powder
a 2 teaspoons chilli flakes
a 1/2 teaspoon salt
a 1 teaspoon ginger powder
a 1 teaspoon garlic powder
a 1 teaspoon onion powder
a Juice of half a lime
a Splash of olive oil
Method:
Toss through cashew nuts to coat. Dehydrate at 110°F for 6 - 8 hours
“Stir-fry” Ingredients:
a Handful of snow pea sprouts
a 1 carrot - julienne with mandoline
a 2 zucchini - julienne with mandoline
a 1 capsicum - julienne with mandoline
a 1/2 red onion chopped
a Handful mushrooms finely sliced
a 2 tablespoons arame seaweed (soaked 10 mins)
a 1 clove chopped garlic
a 2 teaspoons chopped fresh ginger
a 1 tablespoon fresh basil
a 1 tablespoon fresh coriander
a 1 tablespoon mint
a 1/2 chinese cabbage, finely sliced
a Kelp noodles to serve (optional)
Method:
Place all ingredients into a bowl. Drain and rinse arame and toss through. Set aside.
Asian marinade sauce:
a 4 tablespoons hemp seed oil
a Juice of whole lime
a 2 tablespoons dark raw agave
a 1 teaspoon chopped garlic
a 1 medjool date or 3 drops stevia
a 1/4 cup tamari
a 1/4 cup sesame oil
a 1 teaspoon chopped ginger
Method:
Place all in a high speed blender and mix well. Adjust to taste and pour over vegies, massage through and
allow to marinate for 20 minutes before serving. This will soften up the veges and give them a cooked texture.
When ready to serve transfer to serving plates and sprinkle spicy cashews on top.
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Easy Raw Food Recipes to get you Started
nachos
Maximum nutrition without compromising on flavour!
and “sour cream”
with “mexican mince”
This is the healthiest version of nachos around, a great substitute for when the
mexican craving hits and well worth the effort. See next page for almond nachos
crackers recipe. Serves 4 - 6.
Ingredients for the “meat”:
a 11/2 cup walnuts (soaked 2 hours)
a 1/2 cup sunflower seeds (soaked 4 hours)
a 2 tomatoes, de-seeded and chopped
a 1/2 cup diced capsicum
a 1 cup diced carrots
a 1 cup diced zucchini
a 1 cup diced mushrooms
a 1/2 cup diced red onion
a 3 tablespoons chopped coriander (reserve 1 tablespoon coriander for
garnishing)
a 2 tablespoons tamari
a 2 tablespoons lemon juice
a 1 clove diced garlic
a 1/2 teaspoon cayenne pepper
a 1/2 teaspoon smoked paprika
a 4 tablespoons mexican chilli powder (adjust to your level of spiciness!)
a 2 teaspoons of chili flakes
a 1 teaspoon sea salt
Method:
Place walnuts and sunflower seeds in food processor and process until its crumbly. Transfer to a bowl and add
remaining ingredients. Spread mixture over two paraflexx or baking paper lined dehydrator trays and dry at 115°F for 2
hours. When mixture is ready transfer to a bowl. Will keep in fridge 3 -5 days.
Sour cream:
a 1 cup cashews (soaked 2 hours)
a Juice of one lemon
a Pinch sea salt
a 1/2 cup water
Method:
Blend all in a high speed blender and process till smooth and has desired consistency. Adjust to taste. Transfer to a
bowl. Will keep in fridge for 3 - 5 days.
To assemble:
Place nachos crackers (see recipe on next page) on a large plate. Spread avocado smash (see almond bread recipe on
page 19) on top of crackers, then the “meat”, and a dollop of sour cream. Garnish with fresh coriander and a squeeze
of lime juice. Serve.
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Easy Raw Food Recipes to get you Started
almond
Maximum nutrition without compromising on flavour!
nachos crackers
These crackers are great to have as a staple in the pantry. Eat with your favourite topping.
Ingredients:
a 1 cup flaxmeal a 2 cups almond pulp (de-frosted)
a 1 carrot
a 1/2 red capsicum
a 2 teaspoons mexican chilli powder
a 1 teaspoon paprika
a 4 tablespoons sun dried toms, roughly chopped
a 1/4 red onion, roughly chopped
a 1 cup olive oil
a Juice of 1 lemon
a 1 clove garlic
a Handful parsley
a 2 teaspoons himalayan or celtic sea salt
a 1 teaspoon each onion and garlic powder
a 1 1/2 cups filtered water
Method:
Add all veges to food processor and process until almost puree. Transfer to a large bowl. Add almond pulp,
flaxmeal, olive oil, salt, onion and garlic powder, and mix with hands until you get a nice dough consistency.
If too dry keep adding some water. Keep mixing until you get a nice moist dough consistency but not too
runny! Spread out half the mix onto a lined dehydrator sheet and flatten out.
Score the surface with a knife into cracker sized pieces. Repeat on another sheet with the 2nd half of the mix.
Dehydrate 157°C for one hour then turn down and deydrate at 110°C for 24 hours.
When ready the crackers will break up easily into pre-scored cracker bite sizes.
Keep in a sealed container in the pantry.
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Easy Raw Food Recipes to get you Started
Maximum nutrition without compromising on flavour!
Dessert
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Easy Raw Food Recipes to get you Started
layered
Maximum nutrition without compromising on flavour!
apple crumble
Who doesn’t love a good apple crumble? This is the healthier version and is
dairy, sugar and wheat free. Serves 6.
Ingredients:
Bottom layer:
1 large apple finely sliced with fresh lemon juice squeezed over slices and
placed in a large pie, loaf tin or lasagne dish
Third layer:
a 1 cup of apple juice
a 1/2 cup white chia seeds
a 2 teaspoon vanilla extract
a 1 vanilla bean pod, scraped
a 2 teaspoon cinnamon
a 2/3 cup coconut oil gently warmed till its liquid
a 2 tablespoons lemon juice
a 2 cups cashews (soaked 2 hours)
Method:
Process all ingredients in a high powered blender till smooth and thick. Leave
to sit 10 minutes to thicken then pour over apple base and pop in the fridge to allow it to set.
Second layer:
Prepare this the night before or minimum 2 hours before making the rest of this dish. This gives the oats and currants
enough time to soak up the apple juice and soften.
a 3/4 cup whole oats soaked
a 2 teaspoons mixed spice
a 1 apple grated - reserve juice
a 1 teaspoon cinnamon
a Juice of 1 apple
a 1 tablespoon lemon juice
a 3/4 cups currants or raisins soaked in filtered water and drained
Method:
In a bowl place currants, juice, mixed spice, cinnamon and oats, squeeze juice out of grated apple then mix through the
rest of the grated apple and additional apple juice. Place in fridge to allow oats to soak up the rest of the ingredients for at
least two hours or overnight.
Topping:
a 1/4 cup medjool dates
a 1 teaspoon cinnamon
a 1 teaspoon mixed spice
a Pinch himalayan or celtic sea salt
a 1/4 cup macadamia nuts
a 1/4 cup walnuts
Method:
Place all ingredients in a food processor and combine until crumbly.
When ready to assemble remove partially completed dish from the fridge, and assemble second layer over dish and then
top with topping. Serve. This dish will keep in the refrigerator 4 -5 days and can also be warmed slightly before serving.
Pop in dehydrator 147°F for 15 -20 minutes.
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Easy Raw Food Recipes to get you Started
chocolate
Maximum nutrition without compromising on flavour!
pudding
This is the perfect recipe for when the chocolate craving hits! Super easy to make and you can substitute
cacao for carob if you prefer something less intense. Serves 2 - 4.
Ingredients:
a 2 avocados (yes you read that right - trust me on this one)
a 1 cup coconut water
a Meat of 1 young coconut
a 1 cup almond milk
a 3 medjool dates (softened by soaking in just boiled hot water for 20 mins)
a 1/2 cup raw cacao or carob powder
a 1 teaspoon vanilla extract
a 4 tablespoons raw dark agave syrup
a pinch salt
a 3 drops stevia - optional
a strawberries for serving
a dessicated coconut for serving
Method:
Put all ingredients into a high speed blender and process until smooth. If the mixture is too think you may
want to add more almond milk until you get the right consistency. You don’t want it to be too runny, it should
hold its form on a spoon. Adjust to taste, if you prefer it sweeter add a few drops of stevia in and stir.
Serve with a sprinkle of dessicated coconut and freshly sliced strawberries.
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Easy Raw Food Recipes to get you Started
sour cherry &
Maximum nutrition without compromising on flavour!
white mulberry tart
with cherry berry sauce
Impress your friends with this gorgeous dish.
You can substitute the cherries or mulberries
with any fruit of your choice. Makes 8 slices.
Ingredients:
Crust:
a 1 cup walnuts
a 1 cup almonds
a 1/2 cup medjool dates
a 1/2 cup dessicated coconut
a 1/4 cup warm coconut oil to
bind ingredients
a 1/4 cup cacao
a 1/4 cup xylitol
a Pinch himalayan or celtic sea salt
Method:
Place all ingredients into a food processor and process until ground, and add coconut oil and process again. When you
can form a shape with the crust in your hand it is ready to line a 24cm removable base flan tin. Press with your fingers or
kunckles to create a firm even base, working up the sides as well. Refrigerate while you make the filling.
Filling:
a 3/4 cup sour cherries soaked to soften and drained (reserve 1/4 cup of soaking water)
a 1/4 cup mulberries soaked to soften and drained
a 2 cups cashews (soaked 2 hours)
a 1/2 cup coconut oil warmed till its liquid
a 1 vanilla bean, scraped
a 2 teaspoons vanilla extract
a 1/4 cup dark raw agave syrup
a Juice of half a lemon
a 3/4 cup almond milk
Method:
Process all ingredients except for the sour cherries and mulberries in a high speed blender till smooth. Reserve a few
sour cherries and white mulberries for topping. Stir through remaining sour cherries and white mulberries. Pour filling over
crust and smooth out so surface is even. Then drop or push through your sour cherries and mulberries throughout mix,
and leave some showing at the surface. Place in freezer for at least 2 hours to set. Remove to refrigerator 30 mins prior
to serving. Optional: Before serving, top tart with a handful of pitted cherries or whole cherries and a side of cherry berry
sauce.
Cherry Berry Sauce:
Blend in a high speed blender: 1/4 c pitted cherries, 3/4 cup of mixed berries, juice of half a lemon, 2 tablespoons of dark
agave syrup, 1/4 cup of reserved cherry juice. Adjust to taste and set aside or place in refrigerator.
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Easy Raw Food Recipes to get you Started
Maximum nutrition without compromising on flavour!
Snacks
Activated Nuts
Flax Crackers
Tahini
Kale
Chips
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Easy Raw Food Recipes to get you Started
tahini
Maximum nutrition without compromising on flavour!
kale chips
A moreish snack that tastes better and is better for you than chips! Kale is high in anti-oxidants that help
prevent cancer, its anti-inflammatory, aids in detoxification and is high in vitamin C and K.
Ingredients:
a 1 or 2 heads kale, leaves shredded from stems and torn into chunks and put into a large bowl.
Tahini Marinade:
a 3/4 cup tahini sauce
a Juice of 1 lemon
a 2 teaspoons sesame oil
a Pinch sea salt
a Filtered water to thin if needed
Method:
In a high powered blender, combine all ingredients, and add filtered water as needed if mixture is too thick.
(Do in small 1 tablespoon increments as you don’t want to over do it!).
Pour mixture of kale and massage in. Spread half the mixture over a paraflexx or baking paper lined
dehydrator tray. Repeat for second half of the mixture on a second lined dehydrator tray. Dehydrate at 105°F
for 6 - 8 hours or until your desired texture or crunch. Will keep in pantry in sealed container or zip lock bags
for 1 month.
flax crackers
with sun dried tomato
Flax is very high in fibre, omega 3’s and plant lignans which help fight disease including cancer, lower
cholesterol and keep your brain firing.
Ingredients:
a 2 cups whole flax seeds
a 2 cups filtered water
a 1/4 cup tamari or nama shoyu
a Pinch sea salt
a 1 cup finely chopped sun dried tomatoes (soaked in just boiled water 20 minutes to soften)
a 1 tablespoon dried basil
a 1 tablespoon lemon juice
Method:
Soak the flax seeds with the water in a bowl for approx 2 hours until water becomes gelatinous. Stir in
remaining ingredients and spread half the mixture over a paraflexx or baking paper lined dehydrator tray.
Make sure its no more than 2cm thick. Repeat for second half of the mixture on a second lined dehydrator
tray. Dehydrate at 110°F for 4 hours then score the flax crackers with a knife into cracker size shapes, turn
over and dehydrate for a further 4 hours or until you have your desired texture or crunch.
Break into cracker sized pieces and serve.
Makes a great base for any kind of topping, hummus, avocado, tomatoes and basil.. you are only limited by
your imagination.
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Easy Raw Food Recipes to get you Started
nuts
Maximum nutrition without compromising on flavour!
activated
This is the only way to eat nuts, and once you taste the difference in flavour with the way these are prepared you won’t
go back! Soaking dissolves the nuts enzyme inhibitors and allows your body to easily access and absorb all the nutrients
and vitamins contained within them and also reduces the bitter flavour. Try to buy truly raw nuts where you can as most of
what you see on the shelves these days have been through a pasteurisation process.
Ingredients:
a 3 cups raw almonds (soaked 8 hours)
a 2 cups raw walnuts (soaked 8 hours)
a 2 cups raw pecans (soaked 4 hours)
a 1/4 cup tamari or nama shoyu
a 2 teaspoons sea salt
a 4 tablespoons olive oil
Method:
Drain and rinse nuts and pat dry by placing them on paper towel and placing another one over the top.
Pour nuts into a bowl and mix through sea salt and olive oil. Spread out on dehydrator trays and dehydrate 110°F for 12 24 hours or when crisp or to your liking. Keep in a nice glass screw top jar in the pantry. Will last for 2 -3 weeks, but I can
guarantee they will all be eaten by then!
As an alternative you can eat the nuts straight away without having to go through the dehydrating process. Just be sure
to keep these in the fridge and be sure to use within 5 days.
power balls with
maca & camu camu
Super filling! Maca powder is a great for balancing hormones and energy.
Camu camu powder has more Vitamin C than 30 oranges! Makes about 24 balls.
Ingredients:
a 1 cup dried mixed fruit ie. dates, sultanas, apricots, figs (soaked in just boiled water 20 minutes)
a 2 cups mixed nuts, walnuts, sesame seeds, pumpkin seeds, macadamias
a 1/2 cup raw unhulled tahini
a 1/4 cup almond nut butter
a 1/2 cup coconut flour or almond flour
a 2 tablespoons raw cacao powder
a 1 tablespoon carob powder
a 2 teaspoons maca powder
a 2 teaspoons camu camu powder
a 1/4 cup raw dark agave syrup
a 1/4 cup coconut oil gently warmed till liquid
a Dessicated coconut for rolling in
Method:
In a food processor process nuts until roughly chopped. Transfer to a bowl. Add remaining ingredients and mix well.
When right consistency roll into balls.
Pour dessicated coconut out onto a plate and roll balls in it to coat. They can be eaten straight away or put into the
freezer and eaten straight from the freezer for when the munchies hit!
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Page 34
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Easy Raw Food Recipes to get you Started
Maximum nutrition without compromising on flavour!
what’s next?
If you enjoyed “Easy Raw Food Recipes to Get you Started” you are probably ready to make raw a part
of your life, you’ll be needing some solid tips on how to make your raw journey a success!
The next best step for you is the “10 Steps for Raw Success” e-book!
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If you are ready to detox your mind, body and life, then join us on our flagship online program! You get all
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Easy Raw Food Recipes to get you Started
Maximum nutrition without compromising on flavour!
about ...
theraw
food kitchen
a
©
The Raw Food Kitchen came about after a 5+ year battle with systemic
candida which made me a sick, depressed, bloated insomniac shell of my
former self. I spent countless hours and hard earned dollars trying to find a
cure from conventional medicine (big mistake!) to naturopaths and alot of trial
and error, 2 steps forward, 1 step back treatment programs.
During my search and discover moments on my path to wellness I came
across raw foods.
Within 2 weeks I began to feel happier, healthier, more centred,
I craved less junk - instead my body started to crave green juices!
After a month of raw I had lost the weight I had never been able to lose while
trying to get better, I was sleeping through the night and waking up with
energy and feeling alive again!
After two months of eating raw I had cured myself of systemic candida.
All the principles of raw make complete sense to me, eating as close to nature as possible, sourcing local
produce where possible, a smaller carbon footprint, adding fermented foods, superfoods and sprouts to
heal the gut, boost the immune system, increase nutritional intake, easing the digestive load on the body
and receiving the life force of the plant food.
Now I want to share the power of raw by teaching and inspiring others to heal their bodies, and live happier
lives with a raw food lifestyle. And it doesn’t need to be overwhelming, living raw is very achievable.
The Raw Food Kitchen is the place to visit if you want to get healthy, lose weight, stop the cravings,
be inspired, have more energy and vitality, experience a profound shift in the way you see yourself, feel
nourished, and change the way you think about the word “diet”.
Let me introduce you to the Raw Food world, learn how to prepare delicious and nutritious raw recipes and
be amazed at how satisfying each meal is. Say goodbye to food cravings. Watch the bloat and weight melt
away. Feel alive and well again!
Please feel free to browse www.therawfoodkitchen.com.au or facebook.com/therawfoodkitchen for
upcoming classes, downloadable recipes & eBooks, raw retreats or if you are ready to take the next
step in your raw journey why not check out our 28 Day Rawsome Transformation Program.
I look forward to being a part of your journey!
Amanda :-)
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