Recipies

I thought I would share with you a sample of some wonderful recipes that I found.  Of course there are so many out there that this is just a sampling for you to get started with.  I hope you enjoy them.  I borrowed these from Rhino's Raw and Living Food Recipes that can be found online as well. 

Hearty Main Course Dishes

(Excerpts from Hooked On Raw by Rhio)

Caribbean Wild Rice

CARIBBEAN WILD RICE
	1	cup wild rice
	1	med. onion, chopped (Vidalias are great to use in season)
	2	large tomatoes (or 4 medium)
	2	large red bell peppers
	2	large yellow bell peppers
	1-1 1/2	cups freshly grated coconut
	2/3	cup Coconut Cream -see Desserts
	2	tsp. chili powder
	1-4	garlic cloves, pressed or minced
	2	tsp. ground coriander
	1	tsp. ground brown mustard
	1 to 2	tsp. lime zest, optional (use only undyed limes)
	1	lime, juiced
	Nama Shoyu and/or Celtic sea salt (to taste)
1)	Soak l cup wild rice for 36-48 hours, changing the water two times. Then sprout for 2-6 days, until chewy, rinsing twice each day.
2)	When the rice is ready, finely chop the onion, tomatoes, and red and yellow peppers, and grate the coconut. Mix together in a large bowl and add in the wild rice, which will have expanded to approx. 3 cups.
3)	In a separate bowl, mix the Coconut Cream,* or Almond Yogurt, lime juice and zest, pressed garlic, spices and seasoning. Pour over the wild rice and vegetables, and toss well.
	Serves 4. Keeps for 2-3 days in the refrigerator.
*Coconut Cream can be made ahead of time and frozen in ice cube trays for future use. When frozen, It lasts for a long while. I've never been able to find out just how long because it always disappears in my house! To defrost, either leave out at room temperature, or put the cubes in a cup and set the cup in a bowl of hot water.
TOONA
	3	cups walnuts, soaked overnight in filtered water, or for at least 3 hours (See Soaking and Sprouting in the Glossary)
	3	cups carrots (chop first, then measure)
	1/4-1/2	medium onion
	1	cup celery with leaves (leaves add good flavor)
	1/2	cup parsley or cilantro
	1/2	cup fresh basil (other fresh herbs, such as dill, can be used in place of basil for a slightly different flavor)
	1-2	garlic cloves (according to your own taste)
	2	oz. lemon juice
	Nama Shoyu and/or Celtic sea salt, to taste
1)	Drain and rinse walnuts. Cut the carrots into chunks and measure out three cups. Process walnuts and carrots to a paté through a Champion or Green Power juicer, with the blank in place. If you don't have one of these machines, process in a food processor until smooth. You may have to add a slight bit of water. Set aside in a bowl.
2)	Cut the celery into 1-inch pieces so that you don't end up with long strings (to get stuck in your teeth), then pulse chop garlic, onion, celery, herbs and lemon in a food processor until well chopped. Add to the carrot and walnut paté and mix well. Add Nama Shoyu and Celtic sea salt to taste.
	Serves 4. Keeps for 2-3 days in refrigerator. Goes well with a crudité.
VARIATIONS:
In place of celery, use fennel for a different taste. Use as a stuffing for nori rolls, adding in clover sprouts and matchstick-cut pieces of cucumber and tomato. Use in Fabioli. (see Recipe Index) This recipe also makes delicious dehydrated crackers.
MASALA MUNG
	2	cups sprouted mung beans (or lentils)
	2-4	tbsp. freshly grated coconut
	1 1/2	tbsp. sesame oil (or combination of sesame & flaxseed oils)
	1-2	tbsp. lemon juice
	1/4	tsp. garam masala
	1/8	tsp. ground brown mustard seeds
	1/8	tsp. ground cumin seeds
	1/8	tsp. cayenne pepper (optional)
	dash of Nama Shoyu and/or Celtic sea salt
1)	Put all the ingredients into a bowl and mix well together. Adjust flavors by adding more lemon juice, coconut or seasoning to taste.
	Serves 2-3. Keeps for 2-3 days in refrigerator.
CURRIED CHICK-PEAS & CARROTS WITH ALMONDS
	1/2	cup sprouted chick-peas (also known as garbanzos)
	2	large carrots, thinly sliced (use Salad Shooter)
	1	red bell pepper, diced
	3	scallions, minced
	1/4	cup sprouted almonds, blanched
	1/2	cup Pine Nut Yogurt or Rich Yogurt (see Cultured Foods)
	1/2	cup tangerine juice
	1	tbsp. olive oil & flaxseed oil mixed together
	4	garlic cloves, minced (or an amount that suits your taste)
	1/2	tsp. fresh ginger, minced
	1/2	tsp. ground brown mustard seeds
	1/2	tsp. ground cumin
	1/2	tsp. ground coriander
	1/2	tsp. turmeric
	cayenne pepper to taste
	Celtic sea salt, to taste (optional)
1)	Put the chick-peas into a food processor with the "S" blade and pulse chop lightly. Not too much - you just want to gently break apart the peas so that they are easier to chew.
2)	Slice the carrots very thin using a SaladShooter® (see Kitchen Equipment) with the chip blade (or use other kitchen tool that slices the carrots thin). Mince the almonds with a mincing knife or cut into matchstick-size pieces with a knife.
3)	Put the chick-peas, carrots, bell pepper, scallions and almonds into a large glass bowl and blend in 1/2 cup of Pine Nut Yogurt or Rich Yogurt. Set aside.
4)	In a separate bowl, stir the tangerine juice with the oil and spices. Add this into the chick-pea and vegetable mixture and mix well.
	Serves 3-4. Keeps for 2-3 days in the refrigerator.
SQUAGHETTI WITH GARLIC & OIL
	1	medium butternut squash
	4	oz. olive oil (extra-virgin)
	4	cloves garlic (pressed)
	1/2-3/4	cup Pine Nut Parmezan (see Cultured Foods)
	Celtic sea salt, to taste
	garnish: minced parsley
1)	Grate the butternut squash into spaghetti-like threads with a Saladacco (see Kitchen Equipment). Cut the threads a little so that they will be easier to eat.
2)	In a small bowl, mix the oil, garlic and Celtic sea salt.
3)	Toss the Squaghetti with the garlic and oil until well coated. Add the Pine Nut Parmezan and toss again. Optional: sprinkle with a little minced parsley.
	Serves 4 VARIATIONS: To the basic recipe, you can add in other thinly sliced vegetables to taste. Try one or a combination of mushrooms, bell peppers, tomatoes, and basil.  Soup: Food For The Soul (Excerpts from Hooked On Raw by Rhio) "HOT" CREAM OF CAULIFLOWER SOUP 1/2 cup carrot juice 1/2 cup Almond Milk (see Beverages) 2 1" slices of ginger, juiced (or to taste) 1 small cauliflower, chopped (approx. 2-3 cups) 1/2 avocado 2 oz. hot filtered water (optional) 1 tsp. garam masala 1 tsp. curry powder 1 tsp. red bell pepper powder 1) In a juicer, make the carrot and ginger juice. 2) Put the juices into the blender with the Almond Milk and all the other ingredients, except the hot water, and blend well. After the soup is well blended, add in the hot water, blend briefly and serve "hot." The addition of the hot water makes this into a warm soup. Serves 2. Serve with Macaroon Chews (see Recipe Index) and you'll think you're in exotic India! GREEN POWER SOUP   2 cups cucumber juice 2 1/2 cups Marinated Collard Ribbons* (see below) 1/4-1/2 avocado (If you're on a reducing diet, use only 1 or 2 tbsp. to cream it up a bit) 1/4-1/2 lemon, juiced 1 garlic clove 1-2 tsp. mellow white miso (optional) 1) Prepare the cucumber juice in a juicer, then put it into a blender with all the rest of the ingredients and blend to a creamy consistency. 2) Any sprouts which you have on hand, such as lentils, wild rice, mung beans, etc. can be spooned on top of the soup before serving. Serves 1 or 2. Best when eaten freshly made. VARIATION: Instead of the cucumber juice, you could use a combination of celery and zucchini juice or you could use chard stem or collard stem juice. Chard and collard stems are the thick stalk or rib in the middle of the leaf. NOTE: If you're using the soup as part of a body cleansing process, eliminate the miso. *This also works with marinated kale, red and green chard ribbons, and beet tops (separately or combined). It is not absolutely necessary to marinate the leaves in order to make the soup. I usually use the leaves as they come, but marinating is suggested here because most people are not accustomed yet to the raw taste. MARINATED COLLARD RIBBONS 1 bunch collard greens  SIMPLE MARINADE:  1-1 1/2 tbsp. olive oil and flaxseed oil mixed 1/2-1 lemon or lime, juiced 1 tbsp. Nama Shoyu or a sprinkle of Celtic sea salt 1) Wash the collard greens and cut out the stems or ribs which go almost all the way down the middle of the leaf (save for juicing). 2) Lay the collard leaves one on top of the other and then fold in half and roll the whole bunch into a tight roll. Starting at one end of the roll, cut into very thin slivers. Put the resulting ribbons into a large bowl. Add the marinade and toss until all the ribbons are well coated. Cover the greens and let marinate in the refrigerator overnight. Serves 2. Keeps for 2-3 days in the refrigerator. ALTERNATIVE:  You could weigh down the greens by covering them first with some parchment paper and then putting a heavy weight on top of them, such as a half gallon plastic or glass water jug filled with water. Or you could use three heavy plates directly on top. The weight helps the marinade penetrate into the leaves to soften them up. Marinate overnight. SERVING SUGGESTIONS:  Add sprouted, blanched, dehydrated almonds, red bell pepper julienne, and diced onions, shallots or scallions. Toss. Add mellow white miso mixed with a little water and pressed garlic. Toss. Use in Green Power Soup recipe. NOTE:  This is one of my favorite recipes, I could eat a ton of it and do! It's a good way to get greens into your diet. Check out the Down Home Greens recipe also. *This recipe also works well with red and green chard leaves, kale and beet tops. Wild leafy plants, such as leaf amaranth (callaloo) and lamb's-quarter, etc. can be chopped and mixed with the marinade for a delicious alternative to cultivated vegetables. REFRESHING FRUIT SOUP 1/3 of a pineapple 1 bunch grapes 1 apple 1 tomato 1/2 lemon or lime TOPPING: any of the nut or seed yogurts - try  Macadamia Cream. 1) Put all of the fruit through a juicer. Serve with or without a dollop of seed yogurt. Serves 2. Keeps for 2 days in the refrigerator. Super Salads & Salad Dressings (Excerpts from Hooked On Raw by Rhio) Spectacular Salads SPINACH CAESAR SALAD 1 large bunch spinach 1/2 cup pumpkin seeds, ground 1-2 garlic cloves, pressed 1/2 lemon, juiced 1/2-1 tsp. prepared Dijon mustard 2 tbsp. olive oil (extra-virgin) dash of Celtic sea salt sprinkle of freshly ground white pepper 1) Rinse the spinach very well under running water, one leaf at a time. Make sure there is no soil or sand in the bottom part near the roots. Sand in your salad is not tasty! Once clean, spin the spinach leaves dry in a salad spinner and put into a large bowl. Tear or cut leaves into bite-size pieces. 2) Grind the pumpkin seeds. I like to use a kitchen utensil called a Salad- Shooter¨ (see Kitchen Equipment), or you can use a coffee or nut grinder. Add the ground seeds to the spinach and toss well. (The pumpkin seeds are a substitute for the Parmesan cheese used in conventional Caesar salad recipes). 3) In a small bowl, blend 1 or 2 pressed cloves of garlic, lemon juice, Dijon mustard, olive oil, a sprinkle of white pepper and Celtic sea salt. Pour over the spinach and toss well. Serves 2. Best eaten when freshly made. CAESAR SALAD Substitute 1 large head of romaine lettuce for the spinach in the above recipe. HOOKED-ON-ROOTS SALAD 1 cup grated sweet potato 1 cup grated daikon radish 1 cup grated rutabaga 1 cup grated Jerusalem artichoke 1 cup grated beet 1/2 cup pumpkin seeds, grated 1 1/2 large avocados 1-2 garlic cloves, pressed 1-2 tbsp. lemon juice Celtic sea salt, to taste (optional) 1) Wash the roots with a vegetable brush but don't peel, unless you see a part that looks bad. Cut all blemished parts out. Make sure the roots are not waxed. I've seen rutabagas heavily waxed, and in that case it is wise to peel. 2) Grate all the roots and put into a bowl. A handy tool for this job is a Salad-Shooter¨ (see Kitchen Equipment). Add mashed avocado, grated or ground pumpkin seeds (the SaladShooter¨ works for seeds also), pressed garlic, a squeeze of lemon juice and a dash of Celtic sea salt and blend well. Serves 4. Keeps for 2 days in the refrigerator. NOTE: This is a delicious way to introduce raw roots to people who say they "just can't eat raw roots." (Experiment with other combinations of roots.) WATERCRESS & RED BELL PEPPER SALAD 2 bunches watercress, chopped 3 red bell peppers, julienne 1/2 cup pumpkin seeds, ground 3 tbsp. dehydrated onion, flaked or powdered (or use fresh minced onion, to taste) 1-2 garlic cloves, pressed small piece of fresh ginger, pressed (use garlic press) 1/2 lemon, juiced 1 tbsp. flaxseed oil (or use 1 tbsp. of half flaxseed oil and half sesame oil) Nama Shoyu or Celtic sea salt, to taste (optional) for garnish: clover or alfalfa sprouts 1) Mix the first four ingredients together in a large bowl. Set aside. 2) In a small bowl, blend the oil, lemon juice and seasonings, to taste. Pour over the salad and toss well. Transfer to serving bowls and garnish with clover or alfalfa sprouts all around the edge. Serves 2-4, depending on how hungry you are. Keeps 1 day in fridge. CURRIED SUGAR SNAP PEAS 3 cups sugar snap peas, Chinese snow peas or any edible podded peas, julienne 3 tbsp. freshly grated coconut 1) De-string the peas and prepare julienne. 2) Mix peas with the freshly grated coconut and set aside in a bowl. DRESSING: 1 tbsp. olive oil (extra-virgin) 1/2 medium lemon, juiced 1 date, pitted, soaked and mashed 1/2 tsp. ground brown mustard seeds 1/2 tsp. ground cumin seeds 1/2 tsp. garam masala 1/4 tsp. turmeric powder pinch asafoetida Nama Shoyu to taste or sprinkle of Celtic sea salt garnish: 2 tbsp. freshly chopped cilantro 1) Mix the oil, lemon juice, mashed date, spices and seasoning. Pour this dressing onto the peas and toss well. Sprinkle with chopped cilantro.

What's For Breakfast?

(Excerpts from Hooked On Raw by Rhio)

HEARTY BUCKWHEAT PORRIDGE
	1/4-1/2	cup hulled raw buckwheat (see Glossary)
	10-15	almonds, soaked overnight
	1/4	cup raisins or currants, soaked overnight
	1	banana (or 1/2 ripe plantain)
	1	small mango (or other fruit, like papaya)
	1/2	cup filtered water
	additional filtered water for soaking
1)	At night, soak 1/4 to 1/2 cup buckwheat in one cup of filtered water. Also soak almonds and raisins separately, using just enough water to cover.
2)	In the morning, strain and rinse the buckwheat well. It will release a mucilaginous liquid, but keep rinsing until the water is clear. Drain and rinse the almonds. Strain the raisins through a colander, reserving the raisin water.
3)	Heat up 1/2 cup filtered water on the stove only to the point where you can still put your finger in, and then turn off the flame. Pour the hot filtered water into the blender, add in the rest of the ingredients and blend to a cream. Thin out with some of the raisin soak water, if necessary.
	Serves 1.
VARIATIONS: This recipe can also be made with hulled, sprouted buckwheat, which is the way I prefer, because sprouting increases the nutrient content. Use sprouted quinoa or amaranth instead of buckwheat.
MELON FRAPPÉ
	1/2	cantaloupe,* honeydew, Persian, muskmelon, cranshaw or any other melon (or a combination)
	1-2	tsp. raw honey (optional)
1)	Cut the melon into chunks and put into the blender with honey (not necessary if melon is sweet) and a couple of ice cubes. Blend to a frappŽ.
	Serves 1 or 2.
*Try to peel the cantaloupe very close to the skin. There is a green chlorophyll layer just under the skin of most cantaloupes and some other melons. Take advantage of this by including it for optimum nutrition. Save the seeds to make Melon Nectar.
BIRCHER M†ESLI
	1	cup hulled whole oats, soaked and sprouted (or rolled oats, soaked)
	1	apple, grated
	1	banana, sliced
	1/4	cup raisins, soaked
	1/4	cup almonds, soaked
	1/4	cup sunflower seeds, soaked
	1/2	lemon, juiced
	1/2	orange, juiced
	1	tbsp. lemon peel, grated (make sure you're using undyed lemons - organic is best)
1)	If you use whole (hulled) oats, soak 15-20 hours (change the soak water once), then sprout for one day. I prefer these because they are more natural. If you use rolled oats, soak overnight (or at least 1 hour). Soak in filtered water, just to cover, and the oats will absorb the water. (Rolled oats have been through two heat processes; first they are steamed and then they are flattened by rollers. The rollers build up heat in the process.)
2)	Soak raisins, almonds and sunflower seeds overnight in separate little bowls, using filtered water, just enough to cover.
3)	In the morning, drain the water out of the almonds and sunflower seeds, and rinse. Chop the almonds a little. The water you drain from the raisins can be used for drinking or in other recipes.
4)	Mix the oats, apple, banana, raisins, almonds and sunflower seeds in a bowl. Pour in the lemon and orange juices, add grated lemon rind and mix well.
	Serves 2 or 3 . . . or 1 hungry person!
VARIATION: Instead of the apples and citrus, use papaya or mango and fresh pineapple juice.

(This recipe did not make it into my book, Hooked on Raw, because of space limitations)

Delectable Desserts

(Excerpts from Hooked On Raw by Rhio)

Celestial Pecan Pie & Almond Milk

CELESTIAL PECAN PIE
	5	bananas
	1	papaya (or mango, or a pint of strawberries, sliced)
	1	cup pecans (soaked in water for 1 hour)
	1 1/2	cups pecans (don't soak)
	6	oz. filtered water
	5-10	dates, soaked
	1/2	vanilla bean, cut into tiny pieces
	1	heaping tbsp. raw honey (or to taste)
	dash of Nama Shoyu
1)	Soak one cup of pecans in filtered water. Set aside.
FRUIT CRUST:
2)	In a 9-inch glass pie pan, arrange one layer of sliced bananas (2 1/2 bananas should do it). Lay the banana slices in a spiral pattern with one slice slightly overlapping the other until you have covered the entire pie pan. Also put a layer going up the sides of the pie pan. Next, cut the papaya into 1/4 inch thin slices and layer the papaya over the banana. Over the papaya, put another layer of slightly overlapping banana slices. Now with your hands, compress the fruit down evenly. Set aside.
FILLING:
3)	In a blender, put 1 cup of soaked (drained) pecans, dates, 6 oz. filtered water and tiny pieces of vanilla bean and blend to a fine cream. Taste the cream, and if it is not sweet enough for your taste, add more dates.
4)	Pour the cream over the fruit in the pie pan. Put the pie pan into the dehydrator and dehydrate at 95¡ F for 3 hours.
5)	In a small bowl, blend the raw honey with just a little water and a dash of Nama Shoyu. Prepare the unsoaked pecans for the topping by tossing gently with the honeyed water to coat the pecans.
6)	After 3 hours, take the pie out of the dehydrator and place one layer of the prepared pecans on top of the pie. Place them artistically radiating towards the center of the pie.
7)	Chill the pie at least one hour before serving.
	Serves 6-8. Keeps for a few days in the refrigerator.
ALMOND ROCA
	2	cups sprouted almonds
	1/2	cup dried, shredded coconut (always dry coconut yourself in a dehydrator as the dried coconut that you can purchase, even in health food stores, has been bleached and pasteurized)
	1/4	cup raw wildflower honey
	1/2	vanilla bean, ground
1)	Put all the ingredients, except coconut, into a food processor and process until mixture holds together.
2)	Transfer to a bowl, add in the shredded coconut, and blend well by hand.
3)	Form into small ball shapes, and refrigerate. These are very delicious, but don't overdo!
	Makes 1 dozen. Keeps up to 2 weeks in the refrigerator. Variation: Instead of honey, use soaked raisins to taste. (Soak raisins for 24 hours in filtered water.)
RASPBERRY FRAPPÉ
	2	cups frozen raspberries
	3	frozen bananas
	2	tbsp. raw honey blended with a little water
1)	Put all the ingredients into a food processor and using the "S" blade, process to a creamy consistency.
	Serves 4.
CHOCOLATE SHAM ICE CREAM
	10	oz. Almond Milk (see Juices & Beverages section)
	7	large prunes, soaked until soft
	4	large dates, soaked until soft
	2	oz. date water (water in which the dates were soaked)
	2-3	heaping tbsp. raw carob powder
	1/2	tsp. Vanilla Powder - optional, but good (to make Vanilla Powder, cut up 2 or more vanilla beans, put into a nut grinder and grind as fine as possible. Store in glass jar in the refrigerator)
1)	Put the Almond Milk and all the other ingredients into a blender and blend until smooth. Taste and adjust flavors. Pour into an ice cube tray and freeze overnight.
2)	When ready to serve, put the cubes through the Champion or Green Power juicer with the blank (homogenizer) in place. Out comes a great ice cream. While it won't fool hard-core chocolate aficionados - for the rest of us, it hits the spot. Best of all, it has no caffeine or theobromine to addict us.
NOTE: This can also be made without the carob powder for a mellower flavor.
COCONUT CREAM
	1	fresh coconut (look for a coconut with a light brown shell, as opposed to dark brown - it will be younger and fresher, or you could use the meat from Thai coconuts or Green Water Coconuts)
1)	With a flathead screwdriver poke a hole into one of the "eyes" of the coconut and pour out the coconut water.* The coconut water is not used in this recipe, however, it is an excellent water to drink.
2)	With a hammer, break the coconut open and separate the meat of the coconut from the shell. Rinse the coconut, then cut into pieces and put through the Champion juicer,** using the juice screen. You are making coconut juice, which comes out as a cream. If you are juicing more than two coconuts, keep checking the juicer because it has a tendency to overheat, and then you will be cooking your cream. If the juicer feels hot, turn it off and let it cool before proceeding. a) Thai Coconuts come with the husk already partially cut down. They have a flat bottom and the top looks like a pyramid. The outside is an off white color. I open them like this: first, with a sharp knife shave off as much of the top pyramid part as will come off. Then with a big, heavy knife, hit the top on four sides (in a square shape). You may have to hit each side more than once. By the time you get to the third side, the coconut should already be open - I mean the small square on the top will be open. Peel back the shell and pour out the water. (Drink the water or save for another use.) Using the edge of a large spoon you can separate the meat from the husk and pull it out through the square hole you created. b) Green Water Coconuts unfortunately are not available everywhere. The water from these coconuts is excellent for drinking or fasting purposes. I have seen these coconuts in all the Caribbean Islands and Florida and they are made available in New York City. If you purchase these coconuts in Florida or the Islands, they are usually chopped off at either end and a straw is put in so that you can enjoy the water. At home, I've found an easier way to open them. Slice a section of husk off the side with a sharp knife. Then with the end of a sharp knife, cut a hole into the side and pour off the water. When the coconuts are young and fresh, it is easy to do this. When they are older, the husk seems to petrify. It gets hard as a rock and then this method of opening them will not work. Also the water inside of these harder coconuts may or may not be good to drink. Some Green Water Coconuts are all water and do not develop meat, but others do have a thick layer of very delicious meat.
	One average coconut yields approx. 1/4 to 1/2 cup of Coconut Cream. To keep overnight, put into the refrigerator. If you want to keep it longer, freeze in ice cube trays.
NOTE: Coconut Cream can be used to make various ice creams and parfaits,and also some Caribbean style main course dishes, such as the Caribbean Wild Rice (see Recipe Index). It is also good by itself or as a topping for fruit salads.
*Sometimes I've heard it called coconut milk, but it looks more like water to me. In Latin countries they call this "Agua de Coco" (water of the coconut). When it's fresh, it tastes slightly sweet or neutral, but if it's old, it can taste sour or soapy. You don't want to drink it then or use the coconut meat either. **I find that the Champion juicer makes the Coconut Cream easier than the Green Power juicer. (When making Coconut Cream with the Green Power juicer, it's best to put the coconut through first with the blank (homogenizer) in place, then put the resulting pulp through again using the juice screen.)