RW FO O DS

F0 R B U SY PEO PLE
Si pl and M achi Free m e ne

Reci pes f Ever Day of y

by Jordan M aeri n

Thi book i dedi ed t s s cat o The t hree peopl who gotm e st ed: e art

Raym ond Fr anci M Sc,RNC s, Nancy G ordon,LCSW Aar Howar on d

C over Desi gn: Vanesa D ur C hr st an an i m ll st atons: B ernadi Sai - gust lu r i ne nt Au e C opyrghtV 2004 by Jordan M aern. i i A1 ri s r er l ght es ved.

FistEdii 2004 r ton, Pri ed i t USA nt n he

A c k n ow l dg em en ts : e

Thanks t e r o ve yone who encour aged and i pied r and gave m e ns r ne good i deas and f edbac i udi Iob Tius Aar Howar e k ncl ng: t t on d Paym ond Fr anci Bran Ander on Ki ber y Dar Nancy Gor s i s m l k don Chrs O' i Loug i t entr st fofNat e' Fi stLaw ,and a1 t e hln he ie af ur s r l hos who par i pat i t book' pr s e. And m ostofa1 t my w ie tci ed n he s e- al lo f LaDawn,f her unwaverng s or i uppor and f t t aih.
D i cl i er: s a m The r pons biiy f any adver det fcaton efe s or es i lt or se oxii i f ct c onsequenc r tng fom t use ofany sugges i descrbed es esuli r he tons i he eaf e le notwih t aut or di r but s oft s book. Thi r t r is t he hor st i or hi s book i noti ended as m edi advi By f l w i any sugge ed s nt cal ce. olo ng st di ar pr am , et y ogr you ar pr r bi f your el w hi i your rght e esc i ng or s f ch s i .

RAW F OODSFOR BUS PEOPLE Y

TA BLE O F CO N TEN TJ

Pr ac ef e I r nt oducton i

5 7

Chapt 1 The ABC' of2a er : ; w

C hapt 2: U s ng Thi Book er i s Chapt 3: Exctng 5 a er ii ald5

Chapt 4: M arnades& Ot W ets uf er i her t f

C hapt 5: super s m pl s er i e oups Chapt 6: Di Thi.D i That er p s p Chapt 7: Dehydr ton F t Road er a i or he Cha er8: Al os E f tes Desers pt m t for l s s t Res c our eg Rec pe I x i nde

9 15 1 9 33 43 51 61 71 85 89

R FOODS F BUS PEOPLE AW OR F

RAW F DS FC R BUS P OO I Y EOPL E

PR EFA C E

Li a gr ng num ber ofent ke owi husi i l healhy peopl al astcaly t e 1 overt worl swichi t a r f di has gi m e a new he d t ng o aw ood et ven l ease on lf ie! Att age of36 lwas aleady experi ng si oft ng', he r enci gns f agi '

lke wi s e j nta ba pai c oni g i e tons i de pr ad oi nd ck n hr c um nf c i

const i geston and l c ofener - If tlke a wi up ant ndi i acl gy. el i ndt t was wi ng i oy hat ndi nexorabl down. lexpect t lwas y ed hat

j tg tngol and t my aiment woul sowl wor en as us eti der hat l s d l y s

Iaged. Culu r l speaki w e ofen t t aly ng, t ake t s ki ofphysi hi nd cal det i aton f grant eror i or ed. How ofen have we shar i t ed t over t he

hil j l' okeswih o findsand f i member ? ' t ur re am l y s

Then Idi cover t book NeuerBe Si zl dr by s ed he ck zgcll ' Raym ond Franci M . ,R. C. and Isuddenl had a glm pse s, SC. N. y i i o dif nt ferentpossi ltes. Icam e t see t t aches and biii o hat he pai Ihad been experenci ar notnat alaferal t ns i ng e ur t l hough t hey ar detniel and t caly t nor . e i t y, ragi l he m Isubsequenty di l scover t w rtngs ofDr.Norm an ed he ii W al and Nat e' Fi Law ,and Iw as on m y way t ker ur s rst o Paradi Healh. se t The hi quantt ofr f gh iy aw oodslve been eatng i i efect ' i s n f new i or aton f m y body whi i speaki t m e m or nf m i or ch s ng o e l oudl now t i know s Im lst ng. l f ,1have com e t y hat t ' i eni n act o pref and l r f er ove aw oods! Consequenty lve been l l ' earni ng aboutt pr he ocesses ofdet lcaton and Iam ever so gr ef oxii i at ul t peopl who m ake col hygi t r prort and lf swor o e on ene hei i iy ie' k. Thank you!

lhav t e r ofan a es e ag n and am en o nga e he ne gy dol c nt ai j yi

spi t and em otonalrenai riual i ssance. lhave expanded m y expect i atons f m y lf and f ever si e day llve. No or ie or y ngl
R FOO DS FOR BUS P PL AW Y EO E

mor j ntpai gum i e i ori ge to No mor e oi ns, nfctons ndi s in. e

si nus headaches eiher and sunbur ar a t ng oft past. t ns e hi he Notonl do Ino l y onger f sl sh butexerci ng has eel uggi si becom e efor l f tess and Ineed m uch l sl now t ess eep han lused t Cl o. eansng m y col has r i i on eleved a lf i e ofexcr atng ietm uci i m enst ualcr ps f m e as w el as t l erback aches I r am or l he ow have sufer wih f overa decade. f ed t or Ihad al ways been an ent husi i veget an cook 10t astc ari 7 h pr essi l and athom e so when Idi of onaly scovered raw f oods I w as excied t pr t o epar and delver t e i hem t m y f ends w ho o ri wer r e equestng t i hem fom m e. Idevel r oped m y r r aw epert r oie by t ransl i t reci lhad been usi f years i o raw atng he pes ng or nt versi ons,and t hen Ist ed gourm etr r pe books and udi aw eci l ned som e new t i ear rcks. En r e lm ade gr f ends wih out eat ri t

my br ne mac ne my fod pr es o de at r j c r and w hi s: o oc s r hydr o uie

and Sal adacco spialz r ier. Aferal osta yearofpr t m eparng gourm etraw f i oods and worki atm y delver busi ng y ness f li e however,Irealz ultm ied t lm i hat ssed t si plciy ofraw f he m i t oods. Furt herm or I e, r i t m ostpeopl woul tbe ahl t spend t ki of ealzed hat e dn' e o he nd tm e and energy Ihad been spendi preparng r gour et i ng i aw m f oodsever day oft week. Realzi t y he i ng hat Ii m edi el m at y m ade i my prort t devel a m ore si pl and efi entdaiy t i iy o op m e tci l r i f pr outne or eparng t y r f i ast aw oods. M y ow n r ur t a et n o

mor smpl r di hasbe n v r e o ef rme and i i e i e aw et e e y nj yabl o ts

m y i enton t hel ot nt i o p hers cr e a si pl r f eat m e aw ood r epert r oie t t hat hey can m ai ai f t l run . nt n or he ong Thi book r es s a com prom i bet een si plciy and s epr ent se w m i t varet, ease and creatviy. M ay i hel you and yourf iy i j, it t p am l on yourpat t Par se Hea1h! h o adi t

R FOODS F R BUS PEO PL AW O Y E

I TRO D U CTI N N O

Lets f i. B us peopl do notlke t pr ' ace t y e i o epare f ood. W e gener l eatout. A l aly ot. l you wantt eatr f f o aw oods butdo notwant t prepar o e anyt ng yours f t hi el, hen you'lsubsi on f l st resh r f t and aw rui fequentyour l r ocalsal bar And i you'e l c you'llve ad s. f r ucly l i neara raW r aur . End ofst est ant ol y.

Hose rr t r a eFl ny e y Ways t en oy n cr va it v v j he e r fa as o j llc rey

whie eatng raw f l i oods. l t s book 1di cuss st at es f n hi s r egi or eatng out'diectyou t som e m ai or resok r f raw i r o l der l ces or prepar f ed oods'and yes encour age you t l n som e ver o ear y si pl di m e shes t you can pr hat epar f yoursel. e or f

Ev t buses pe een o s v it i t fodst y en he i t opl j y ome arey n he o he

eat especi l over t l , aly he ong r . Hel ng you achi Par se un pi eve adi Healh,happiy and conveni l i whatt s book i al t l enty, s hi s l about . lhad t r wo easons f wrii t s book. or tng hi Fi ,1w antt r ove t l vestge ofan excuse f you rst o em he ast i or t resi em br ng t r f dj :t pr tna f or. o st aci he aw ood et Ke ep i e act Secondl Iwantt i pie you t becom e as com f abl y, o ns r o ort y f unctonalpr i epari r f ng aw oods i your kichen as you ever n t

havehe n pr pa i c ke f ds( a e n mor s l. e e rng oo d oo m ybe ve e o)

Letm e gi you an exam pl ofwhat1m ean. l agi ve e m ne wantng t prepar a gr led cheese sandwi Do you r er t i o e il ch. ef o a cookbook t fnd outhow m uch but eryou s o i t houl use on t d he hr ead? Do you getoutyour scal and ask yourguestexacty e l how m any ounces ofcheese t y w anton t r sandw i he hei ch? Do you rel on a t y herm om et t t lyou when yourskil i er o el let s ready t recei t sandw i o ve he ch? D o you agai consul a n t cookbook t lnd outexacty how l oi l ong t sandwi shoull he ch c

!Am FO(D.B BUS ?EO? ? z ) S OR Y E

r ai on t hotskil bef e fi ng i t t ot em n he let or lppi t o he her si de? O f course not ! l ead,you easiy assem bl t i edi s,eyebal t nst l e he ngr ent l he am ountofbut er and chees t ow t sandwi ont t t e hr he ch o he slil w hen you 'e ready,and t clet r hen peek underneat t h he botom pi ofbr t ece ead t det i w hen you wantt fi i o erm ne o lp t. Thes have becom e easy,com f t e rt s,what e or abl iual ever w e? l ned t do i our kichens over t cour ofour ve ear o n t he se lf i es. l ' an ease t we t f gr ed untlt day ietm ts hat ake or ant i he we di scovera whol new way ofeatng,lke t raw f di . e i i he ood et A new diecton lke t s seer lke a curve bal a speed r i i hi ns i l bum p. Suddenl w e f t y, eel hat t rul have changed t he es he rest ct ons m u li i t m achi ri i tpl edp he neozbecom e unf ii . am lar W ih t hel oft s book,you ' di t he p hi l scover t r f l hat aw ood pr eparaton t i akes m uch l tm e t ess i han you' t d hought And lve . ' puti som e oft tm e and ener f you ,by t ansl i n he i r or r atng, com pii and cr i som e ver si pl r pes and lng eatng ' m e eci y consoldatng t i i hem i o t nt ypes t wilbe easy f you t hat l or o rem em berand duplcat i e. W ih t s hook as your gui you'lnever agai com e hom e t hi de l n aferan exhaustng day and t nk u don' have t tm e and t i hi l t he i energy t m ake som et ng healhy t eat' o hi t o .' Thi oft s book as your l nk hi aunchi pad,as you di ng scover t ease and cor or ofprepari t m ostnut ii he nf t ng he rtous f oods t nat has t ofer w ihi t com f tofyour ow n hom e. hat ure o f t n he or Eas nat al si pl Thi i t r y, ur , m e. s s he oad t Par se Healh. o adi t

R FOODSF BUSYPEOPL AW OR E

CH APTER 1 :

T H E A BC ' O F RAW S

I ycu' pi f ) ve cked up t s bttk outofcurosiy,you 'e pr hi l) i t v obabl y aleady heard som et ng aboutt healng and ener zi r hi he i gi ng pow er ofr f s aw oods Raym ond Fr anci M . R. C ,i hi hook,NeverBe Si s, SC. N. n s ck Agai Healh i a Choi Leat How t Choose J expl ns why n: t s ce wt o f ai raw f oods heal Hum an di . sease m anies i m any f m s but f ts n or i has onl one underyi caus celul m aluncton. t y l ng e: l ar f i Celul m aluncton i t l ar f i n urn has onl t causes:delci y wo i ency and t ciy. Si coeki yourf dest oys vialnut i a oxi t nce ng ood r t rent and enzym es,t onl w ay t gi yourcels a) t nut ent he y o ve l 1 he ri s t y need and pr ectt he ot hem f rom subst ances t ar t c or hat e oxi unusabl i t eata di t i atl t 80% r ,and 100% e, s o et hat s eas aw whol and organi e c. The evi dence Raym ond Franci pr ent i udes hi own s es s ncl s r ecover fom near-at lverf l and ehem i hepatts,as y r f al i aiure cal ii wel as an i rng l att healhi peopl on t l nspii ook he t est es he pl anet i udi t di , ncl ng he sease-r Hunza peopl oft f ee e he H i al m ayas. M any Nat alHygi st and col t ur eni s on herapi s agree wih st t Raym ond. The nat aly hi fber cont ofr f ur l gh i ent aw oods i t s he ke t a healhy di i s em and col and t ef e t y o t gestve yst on, her or o t ahsor i ofoptm um nut ton f ever cel i your he pton i rii or y ln body. For m or i or aton r e nf m i ead The Nat alH ygi ur ene H andbook by t Am ercan N at he i uralHygi Soci y,and Col ene et on

Healh:Ke t a Vi antLfe b Dr Nor an Wal r t y o br y . m ke .

RAW F ODSX R BUSF PEOPLE O

EN ZYM E = EN ERG Y S
Li ng f vi oods com e st ocked wih t r own di i enzym es. t hei gestve W hen we eatlf ess,enzym e-ess f iel l oods ourbodi m ust es cr e di i enzym es puli ener fom ot areas and eat gestve lng Ky r her organs oft body,w hi i why eatng cooked f he ch s i oods cr es a eat f i ofl har r or t f i t you wantt t a nap. eelng et o , he eelng hat o ake Eatng r wilhel keep yourenerw nat aly el ed. i aw l p j ur l evat Conservi t body' enz e r ng he s ym esources i partcul y s i arl i port i you need t m ant f hose res ces t healf our o rom a serous i il lness.

BL O D W PES AN D ALKALI I O NW
Nat alcarni es have aci c bl and shortcol ur vor di ood ons. Hum an bei have al i bl and l col ngs kalne ood ong ons lke ot pl i her ant eat ers. Eatng cooked and pr i ocessed f oods and ani al m pr oduct rai ouraci trunnat aly whi i t n eauses s ses dij ur l ch n ur degener i and diease. Thi i t ue f al hum ans aton s s s r or 1 regar ess ofbl dl ood t ype. To al i ze your bl kalni ood r y on raw pl f el ant oods,especi l aly f resh cirus fuis,l y gr t' r t eaf eens and al onds. Form or m e i or aton r nf m i ead Bec e Youngetby Dr.Nor an W al or om ' m ker Rai nbow Gr een Li Food Cui ne by GabrelC ou s ve si i ens M . . D

BE N D PRO TEI YO N
The i t prot n com es onl f dea hat ei y rom m eatand dai' l y product i a m yt Prot ns are bascaly am i aci whi ss h. ei i l no ds ch

ar pr e i a1 r fods es i l whe g as j c af la e es nt n 1 aw o pecal y at r s uie, laf

s outs,and sprout s l er seeds. pr ed unfow Raw bodybuider lke St l s, i ephen Arln,aut ofRaw i hor Fbtl / Buidi Stengt and Muscl Nat aly,lstt ter . l ng r ' h e ur l i hese qualt sour ofprot n:heavy greens,lke r ai l t iy ces ei i om ne et uce and lal as w el as avocadoes olves coconut and (aX c e l i s I seeds.

TH E SKI NNY O N DE XI CATI N TO FI O

W hen we r egul l i ary ngestpr ocessed f oods m eatand dai y r pr oduct our l phatc s em s becom e overl s, ym i yst oaded or congest l ng excess t ns t rem ai r panti t ed eavi oxi o n am n he bl ood and i t di i s em w her t n he gestve yst e hey cause chr c oni il lnesses and di seased col ons.
RAW FOODSFOR BUSY PEOPL E

Raw f oods hel our di i s em s t heal w hi alow s p gestve yst o ch l ourl phatc syst s t di ym i em o scharge t hese congestve t ns. i oxi Thi pr s ocess can be uncom f t e. or abl Sym pt s ofdet fcaton i ude a t porar l of om oxii i ncl em y oss energy,headaches nausea ordi rhea. Som e peopl wilr ar e l eexperence ehidhood il i l lnesses. l you experi f ence l enerjy or ow l bowelir r egul tes over a l peri oft m e you m ay have arii ong od i an over growt ofyeast or Candi your i es i h da n nt tnes. l eatng raw f f i oods m akes you f i1 lnd a supportve eel l i i healh practtoner who ean hel you t det m or sl y,and t ii p o ox e owl r ead The Det M iacl Sour ox r e cebook by RobertM or N. se D.

A DAY' M EN U S
l t vi on raw f f hri ng oods i a t aly alen conceptf you,you s ot l i or rl be conf fay used aboutw hata daiy m enu w oul l l d ook lke. 1 i 7l lstm i her so you'lhave an e i ne e l xam pl e.
B REAKFA ST :

Hotwat wih fes l m on j c al ys s ar s m y da er t r h e ui e wa t t y

Fr gr esh apef ui or ot fesh fu OR r t her r r t, A f ui sm oot e orpuddi OR r t hi ng, Hot t urt a Sw eetSeed Baror NutButerCooki ea ih t e
LUN C H ; Sm al gr l een sal orcol l wih ad es aw t M arnat Veget es orW al fSal OR i ed abl dor ad, Soup,O R

Pt or Guacam ol wih Fl Cr e t ax acker OR s, ChiiorZucchi Relenos or ot raw ent e l ni l her r

M I - WP RNO O N: D AI E

Fr s v e abl j c orJor sPo rShake e h eg t e uie dan' we

DI ER : NN Al arge gr sal packed wih garni een ad t shes olves avocadoes i spr s,cucum bers,t at out om oes et c. EV ENI : NG A shake sm oot e or f hi resh fui O R r t
.

% desser ener bar,or cooki t, r e

Si eourdiesi s t a es r ng tatmi day le j nc g tve ysems r t o es dn oy

my m or el e aborat r pes t e eci hen. I your sehedul does t alow f e n' l

f i,o i yo en o a mor cr atv m e li t e ni or t r f u j y e e i e a n he ve ngs,

R FGO DS F R BUS PE P Aw O Y O LE

you7lprobabl w antt sw ap m y Afernoon suggestons w ih y o t i t m y Eveni s ng ugges i tons.

FO R TRUL BUW PE PLE Y O

Raw -ood- o- i a greattm esavi opton. f t go s i ng i Besi fesh fui,whi i t uli at conveni des r r t ch s he tm e ence f ood, you can al buy fax seed crackers r ener bars and dred so l aw r i f ui atm osthealh f r t t ood st es now . l t s or nearyou or f he t es don' carr whatyou want r t y , equestt hem . Fr esh sal barsare ad al conveni and qui so keep t e i m i i udi so ent ck hes n nd ncl ng t hose l ed i m ai r ocat n nst eam grocer st es i yourarea. y or n l needed t f here ar com pani w ho can shi conveni e es p ent r f aw ood iem s t you. Sever ar lst i t back oft s t o al e i ed n he hi book.

E NG O UT ATI
Many r s aur so frfes s ue z o angej c fui e t ant fe r h- q e ed r uie r t
pl es cr i l ge di at eatve ar nner sal ads orsal bars as w el as ad l i nnovatve sal dr ngs. Fora healhi sal dr ng,you i ad essi t er ad essi can bri a sm al bot l offax oi wih you t rest ng l te l 1 t o aurantsand requestf resh l on wedges. Iusualy r em l equestfesh avocado r slces f m y sal i or ads w hi adds s e cr ch om eam i ness. l t n he s m ertm e som e rest ant ofercol r sou ps lke um i aur s f d aw i gr pacho.

Fi outwhe et fes j cebar ar i yourar a, nd r he r h ui s en e and

i ude t ncl hem on yourdaiy rout l e. Anot t i luse i udes brngi m y own fax crackers her actc ncl i ng l

t Me c r t ant s Ic en o fes gua m ol a o xian esaur s o an j y r h ca e nd

sal A tJapanese r aur s lm ay or m i soup w ih sa. est ant der so t m y gr een sal ad. AtJew i dels Ieatf es pi es. sh i r h ckl Once you st tl ng att word t ar ooki he l hrough ' ' eyess raw ' you ' getm or cr i and f m ore com f t e m aki l l e eatve eel orabl ng speci r al equest w hen you eatout s .

JL OW O R FM T?
The pace atw hi you r t ch l ransii t r f l ton o aw oods w ildepend on l w het you'e cur enty i a healh cri s i w hi case you ' her r r l n t si n ch l l pr obabl w antt t ansii qui y. y o r ton ckl A sl t ansii i generaly m or com f t e,and i' a ow r ton s l e or abl ts mi racul process lst ng t ourbodi as t change. ous i eni o es hey Form or i or aton lrecom m end t book Consc Eatng e nf m i he ous i
R F OD5 FoI BUSY PEOPLE AW O

by GahrelCousens,M . . Tle l ofi m edi e m otvaton i D a ack m at i i f t or hose ofus who are noti em er n genc siuatons however y t i can be f ust atng. I' t ptng t putof our com m ir r r i ts em i o f tnentt o r f aw oods t a hundred ora t o housand t or ows. om r l you wantt m ake a qui t f o ck ransii t r f ton o aw oods because ofi m edi e healh concer lol ont yourm otvaton wih m at t ns, n d o i i t bct hands;r lh ead 12 Stps t Raw Foods.Ntl t f nt Your e o . l& o i Addi i t Cooked Food by Vi ori Bout cton o ct a enko'and consi der

e o nga r te ata r w f nj yi e r at a oodshe i c e s ve alof alng ent r e r

whi ar lst i t back oft s book. ch e i ed n he hi Anot good book f peopl f ng m otvatonali her or e aci i i ssues i n

e ge y st i i Man' Se c mer nc iuatons s s arhforMe n byVit anig c or

Fr ankl .

HO w RAW 1 RAW ? 5
Ther are m any dif entphiosophi ofhealh and e fer l es t spiiualt t ean pi a person' i er i a r pl r t iy hat que s nt est n aw ant f di .Each oft healh syst s lst bel encour a ood et he t em i ed ow age di consi i ofatl et stng east75% raw lvi pl f i ng ant oods.Thei r dif ences le i whet t y r fer i n her he ecom m end eatng any cooked i f atal,and i so,whatki and why. ood l f nds 1OO% Raw Pl ant Food Di -The pat t di et h o scoverng how i

t l he lhy yo ca be.De ot ese j y a e m pl el m y at u n v e n o o et y muc l s a al i physc s at Books:The Sun o uses nd kalne ial t e. f od
Di Suc et cess Syst by D avi W ole and 12 S' p s t Raw em d f t e o Foodsby Vi ori Bout ct a enko.

Hi ppocrates Di -A 100% raw pl f di f et ant ood et ocusi on ng

m u i um e ym es ur eslke s out wheat as j ceand m nz o c i pr s gr s ui

f m ent f er ed oods lke fesh sauer i r kraut Books:The H i . ppocr es at Di C/J Healh Pr am by Dr.Ann W i ore and The Li ng et IZ t ogr gm vi

Fo dsLie yl by Br nda Co o f st e e bb.

Nat alHggi ur ene -Prm ariy a r pl f di wi h i l aw ant ood et t cooked com pl s arches lke pot oes yam s,l is and ex t i at entl l egum es,t i ease cal i i ake.B ooks:The Nat al o ncr ore nt ur Hygi Handbook by t Am ercan Nat alHygi Soci y ene he i ur ene et and any book by Dr.Her tM .Shelon. ber t
us t eatr seeds fui herbs and m ik.Thati r l w hi o aw r t l s nik ch i unpast i and fom healhy ani al s eurzed r t m s.
RAW FOO DS FOR BU5YPEOP P LF

Es sene Dl t-Bas d o ThcEss e Gos o e e n en pel fpeac ,God ga e e v

M acrobl i R aw D i -Focus on r pl f ot cet aw ant oods,w ih m i t so, seaweed and poss bl br i y own ri and soy pr ce oduct i uded. s ncl The f ocus i on enz es,and B- pl viam i Book: s ym com ex t ns. Di ng i t Raw hy Ria Rom ano. ni n he t H unza D f -A n 80% r pl f et aw ant ood di w ih som e cooked et t

whol grai and healhy m eatand eggs i uded.A pr i e ns, t ncl actcal appr oach bas on t l lved diease-ree peopl oft ed he ong-i s f e he Hunza cuiur Book:NeverBe Si Agai b) Raym ond t e. ck n r
Fr anci M . ,R . . s, SC. N C.

Iempor g Raw Di t-Ra f csa j c ar v r e fc ie ar e w ool nd uies e e y fe tv

f ptr or lposes ofdet fcaton and col cl oxii i on eansi B ooks: ng.

Juie Fasttg and Deo c zby St v Mye owizand c it tx ar o/ ee r t . Clars and Pur p Thys fby Rihar Ander on. e te / el c d s
HABI AN D AL T; LERGI E;

As you em bark on your own brand ofr di be as open as aw et you can be t chalengi your pr ous,habiualt es. o l ng evi t ast Sweetand saly favor dom i e i t st t l s nat n he andard Am ercan i di ,butas Deepak Chopr rem i us,t e ar si favors of et a nds her e x l hea1h:sweet saly,bit pungent ast i t , t t er, , rngentand sour. Forexam pl hef ld st ed eatng pri ariy raw f e, ore ? art i m l oods,l had di i avocadoes and olves i m ensel Si t e ar slked i m y, nce hes e t o i port r sour ofessentalf t aci 1chalenged w m ant aw ces i aty ds l mysel t gi each oft f o ve hem anot honestt y. Lo and behol her r d, 1t ook t r olves i m edi el and lcan now s t Im i o aw i m at y, ay hat ss avocadoes i lgo a coupl ofdaysw ihout t f e t hem . lnow even

en o s c fods wher Iwaspr vousy v y s nstv t j y piy o , e e i l er e iie o

t hem and di i slked peppersi gener . Letl racl happen. n al ni es Be open t t possi lt t yourf o he biiy hat ood alergi w il l es l change aswel. Many peopl fnd t as t eatm or r l e i hat hey e aw f oods and det f t r bodi t r f aler es as wel as oxiy hei es hei ood l gi l envi ronm ent and petaler es w ildi al l gi l sappear. I your f aler es ar pot i l sever or lf t eat ng,however you l gi e entaiy e ie hr eni m ay wantt wor wih a healh practtonert det i when o k t t ii o erm ne you can experm entagai w ih t f i n t he oods t w hi you'e been o ch v aler c. l gi

R FOO DS F R BUS PEOPL AW O Y E

CH APTER 2:

U SI G T H I BO O K N ;
I t s book 1oferas z n hi f nany m achi fee r pes anc optons ne-r eci l i as possi e. Som e ofyou m ay wonderwhy. bl Fi m achi can be i i i i f r f begi rst, nes ntm datng or aw ood nners. The i ofpur dea chasi and usi unf ii m achi y can be ng ng am lar nel

an a to bar irt t alea ov r l i pr j ctof ddiinal re o he r dy e whem ng o e

swichi t raw f t ng o oods. Secondl i i unnecessariy tm ey, t s l i consum i t assem bl ng o e use and cl up aferm aehi ean t nes. Thi dl noi m achi y i cont ai cat when one i r y, sy ner s r ndi ed s pursui a si pl di and lf jl ng m er et iestre. Ther or Ihave st ct ed each chapt as a pr ef e nl ur er ogress on, i fom si pl t l si pl reci r m est o ess m e pes. Each chapt begi er ns wih r t nachi f reci and ends udt a reci t i udes ne-ree pes h pe hat ncl a m or advanced concepti r f prepar i lke e n aw ood aton i s proutng orusi a nut m ik bag. i ng - l Each r pe t can be m ade wihouta m achi wil eci hat t ne l i ude t s sym bol ncl hi :
'

ck .. .

M a ne- ee O pton chi Fr i

Li kewi i a m achi i necessar or optonalf a reci se, f ne s y i or pe you w ilsee one orm ore oft l hese s bol . ym s'
' .

33, :'' 'h7 . oce s JL .n' f:a xz 1 3 s) x #. t ' B4f Bj ender uo.= Food Pr s or %!l = Dehydr or -vo' z at '. = k
.

R FOODS F BIS X OPLE AW OP J F

15

For m achi fee f pr ne-r ood epar i lsuggestyou have on hand aton

a whik a mandoi ormanualg at ,a manualc t j c r s lne r er irus uie

and a m ort and peste i you l pest l you'e i er ed ar l f ove o. f r nt est i qui el ri t fee m achi n et ect ciy-r nes you can purchase a hand

c ank bl r enderand a m a nualwhe gr sj c . at as uier

The onl el rc m achi lus r y ect i nes e egul l are a bl ary enderand

an eec rccir j c r I ytu hav a f d pr c s ora l ti tus uie . f a e oo o es or

dehydrat use t or, hem on t weekends or on yourdays of. he f

cl ng t s een a f tm es you won' everwantt l at eani he cr ew i t o ook

Oh,a b y peo e s d noto j c r atal. Afe nd us pl houl wn uie s l tr i ag n. By a1 means, yo fes j ce i pos i e. t ai l buy ur r h ui , f sbl
I NGREDI ENTS

l you ar new t r f f e o aw oods,som e oft i edi s i t s he ngr ent n hi book m ay be unf ii t you. Li ed bel are som e am lar o st ow descrptons i udi si pl tpson how t choose t i i ncl ng m e i o he hi ghestqualt i edi s. iy ngr ent Agave nea ar:A yur r sweet e aw ener ext act fom a r ed r deser pl . Notentr y conveni t fnd. t ant iel ent o i Bragg' lqt am i s i ld nos:A healhy sal aler i t i t t t natve hat s

notfr e ed lke Nama Sho (o s e i. e m nt i yu s y auc ) s

Carob Pow der: A powder cacao s ed ubstt e avaiabl iut l e
raw .

Casl w s:Com m er aly avaiabl cashews are not w ci l l e t echni l raw si t ar heat dtrng t sheli caly nce hey e ed l i he lng pr ocess. Ther ore use t ef hem spari y orpur ngl chase t ul r r y aw cashewsf om Nat e' Fi Law or ot di rbut r ur s rst her st i or. Dat sugar: Gr e anul ed s at ugar m ade fom gr r ound dred i dat Avaiabl i m osthealh f st es. es. l e n t ood or Fl seeds.Sz lbrown orgol ax . nal den s eeds,w' ch ar hi i hi e gh n healhy essentalois. They m ake gr crunchy cr t i l eat acker s when dehydrat ed. Fl oi i greaton sal ax 1 s ads. Honeu: Buy r ,unller honey,and m ake sur i hasn' aw it ed et t been diut wih corn s up,lke m any com m erci brands l ed t yr i al ar even t e, hough i doesn' s so on t l . t t ay he abel

Jai :Us onl f e fui and v e ahl j ce f ces e y r sh r t eg t e ui s or

optm um healh. Past i i dest oys enzym es, i t eurzaton r M ca:A powder nut ii r fom Peru t gi a ed rtous oot r hat ves m aled favor t s oot es and bever t l o m hi ages. M apl sNrup;Buy t 100% pur varet Though m apl e he e i y. e s up i boied f r yr s l or educton,i i ofen t easi t pl -based i t s t he es ant s eet w ener t fnd, o i
R FOO D: F R BUS PEO P AW O Y LE

Y i M i i a saly,f m ent soybean product Though so; so s t er ed . i ' cooked,i s al packed wih healhy enzym es. M i s ts t' so t t so oup i popul i Japanese r aurant Buy unpas euri m i s ar n est s. t zed so i usi f ng. Nam a Slovt;Unpast zed soy sauce by Ohsaw a. Thi i z z euri s s a f m ent pr er ed oduct . OiI Al s: waysus col pressed unr i e defned organi ois. c l O lve Oi :St es show t i l udi hat 96% oft W100% Ext a Vi n he r rgi Olve Oi' sol i t U. i NOTI For m or i orm aton,and i 1 d n he S. s ' e nf i t pur o chase t best olve oi sol anyw here,cal orvi tt he i 1 d l si he websie f Be t or yond Healh. t o l pes;Raw olves ar t i i e hose t have been eured w ihout hat t past z aci c vi euried di negars. Psgli powder:A non- gestbl lber t i generaly lum di i e i hat s l used f col el or on eansi ng. l m akes a healhy t ckener f r t t hi or aw puddi and pi lli ngs e i lngs. Sal:Realsea sal i rch i m i t t s i n neral Celi i best s. tc s . Spi ces; Organi ar bet er. Sun- ed ar best. c e t dri e Ta hi :Sesam e bu ter used i popul M i e East n ni t n ar ddl er di shes lke hum m us and f af Choose r . i al el aw Vi negar:Raw appl ci vi e der negar i t healhi t s he t es unpast i eurzed,al i zi vi kalni ng negar. Young coconut:Al o caled a Thaior whie coconut t s i s l t , hi s t one covered wih t he t ough whi e fbers. Car uly c t i ef l hop open wih a l t arge knie or m achet t r f e o each t t he ender m eatand w at i t cent er n he er.

I t s book lofen suggesttm esavi short s such as n hi t i ng cut usi garlc and gi ng i nger powders. However,t e i r l no her s ealy s ubstt e f fesh gari and gi iut or r lc nger,w hen you have t tm e he i and ener rt prepar i. m o e t I you he avoi ng f m ent f f r di er ed oods,you r w antt substt e l l o iut

fes lmonj c f vi g ,and Br slqui a i s f r he uie or ne ar agg' i d m no or

Nam a Shoyu i t n hese r pes,and you'lwantt ski t m i eci l o p he so entrel i y.

W ARM I G YO UR FO O D N
The t perat e atw hi a si l em ur ch gni icantam ountofvial t enz es are dest ym royed i nat n uralf oods i som ewher bet s e ween l08 and 119 degr ees. W hen warm i lqui lke soups and sauces,use a doubl ng i ds i e boier so t t t per ur wilrse sl y. Strofen and l hat he em at e l i owl i t

eihe us a t r t r e he mom e e o he j tuntlt lq d i war t r r at us i he iui s m

t t t !. o he ouch
R FOODS FOR BUS PEOPLE AW Y

W hen w arm i ent ees,a dehydr or i tn saf w ay t ng r at s le est o r eheatf ood. Aboutan hour at l05 degrees,or a lt l hi ite gher wildo. Anot opton i t use a slghty war ed oven. l her i s o i l m M i owaves dest oy enz es,so use spar ngl or never. cr r ym i y, For f t gui ur her dance,see W armit Up t Li ng Foods by rq o vi Elsa M ar i kow iz. t

E VERY DAY V5 GO URM ET .

Thi book i m eantt hel you i s s o p ncor at r f por e aw oods m ost conveni l and com f t y i o your e y day lf I i not enty or abl nt ver ie. t s
m eant t t o ake t-e pl ofoccasi l l ace onalf orays i o raw gou r et nt m f pr ood epar i t aton hough f s e ofyou t ue sl or om r ackers i m ay t act l do t . ualy hat

Raw gour etf m oods ar i pi i Att r best t e ns rng. hei hey alow l t s he uperor favors ofr f i l aw oods t be punct ed m ost o uat artuly. Suppor your l f l t ocalr f aw oods r aurat est eurs and once you'e m ast ed t si pl t v er he m er echni ques i t s book expl e n hi or t wor oft r f m ast s and al he k he aw ood er chem i s. Som e of st t r books are lst att end oft s one. hei i ed he hi

18

R FOODS F BUS PEOPLF AW OR Y

R EC I PES

R V FOO D. F R 85S ?EO ? AY T O F E

20

R FOODSF BUS PEOPL AW OR Y E

CH APTER 3:

EXC I I G T N SA LA D ;
Gr een sal and f ads resh fui f m a st ong di aorbase f us r t or r et or

hum a Ho ve f t v tm a o iy ofus ourpa a e ns. we r or he as j rt lts

have r ved const ecei antstm ul i fom such a w i vari y of i aton r de et cooked f oods t t s t t eatng a l ge gr hat he wich o i ar een s ad or al t e ' day can t wo ver y ake som e get i used t I can seem tng o. t bori orrepettve att st. Thati untlt si ofr i ng, ii ir s i he gh elef your body gi you evel tm e you eatraw fuis and greens ves ' i y r t over er t des r f t cooked processed f pow s hat i e or he oods ofyor e. W el i s tm e f greenerpast es! Thi chapt lst sonne l t' i or ur s er i s e tng w ays t t xcii o urn your green sal ads i o fel of nt i ds advent e. I you m ake a week' wor h ofa dif ur f s t ferentraw sal ad dr ng and sal gar sh each weekend youhlfnd yoursel essi ad ni l i f l ng f war t your sai evel day oft week. ooki or d o ads ' y he M aki your own sal dr ngs wilhel you t avoi ng ad essi l p o d ri etned sugar aci c vi s, di negar and processed ois. Ofcourse s l s m pl faxseed orolve oi w ih r appl ci vi i e l i 1 t aw e der negaror

fes lmon j c ,m ake t mos eforlsss a dr sng. r h e uie s he t f te ald es i

Reci f col aws and W al fsal are al i uded i pes or esl dor ad so ncl n t s chapt as i a br efi roducton t sproutng t hi er, s i nt i o i echni ques. For f ts ad dr ngs,pl rui al essi ease s page 57 i t u i ee n he D p Thi D i That'chapt s, p ' er.

RAW FOODS F BUS PECPLE OR Y

22

R FOODSF BUS PE LE AW OR Y OP

(.j,SMP EVI caEr E . r, &.gyI L xAj -r j 'au j

Kee t s one hcudp. J ' p hi t nakes a gr t m an' ecf nade t oo. BASC VI GREW E: I NAI 1cup ex r vigi olve oi ta r n i l

12c r ci orbalami vi / up aw der s c negar ora mi ur . xt e 3 cl gari mi edvorW tp.gari pow der oves lc. nc s lc
2 Tb.hone oragave S up y yr

1tp.ea s tand bl pepper s ch al ack 2 tp.e dred or s ach i egano and ba6l i

Dre c i pe r ( i l id hl ppes optona) i

CREAM Y VI GRFTTE: NAI Add 3- sal ofc er t t BascVi gr l r i 4 t ks el y o he i nai ete ecpe RASPBERRY VI GRE E: NAI U 12BascVi gr t r i / i nai ete ecpe 1pi r pberi fe h orfozen nt as res r s r

k c orn j c z ' up a ge uie

1chopped sali c lon M ARI NATED M USHROOM SO R CHERRY TO M ATO ES : M us oomsort at vpl BascVi gr te t coat hr om oes us i nai e t o

A EascVi gr teca be as e bld i any ki o aj r and i nai e t n sm e n nd f a ,

t hen s haken bef eacl use. For t Raspberr or Cream y ore ' l he y Vi gr t you' need t use a bl nai et e, l l o ender. M ar nat cherozt at or m ushr i e om oes oom s or any ot her veget e ofyour choi i t Basi V i gret ef t ee abl ce, n he c nai t or hr hours atr oom t per ur str ng ofen or over ghti t em at e iri t ni n he

r fie a or s irngocc inal Enj asa s ad g ni h o erg r t , tri aso l y. oy al ar s r

as m unchi atany tm e ofday. es i
M t/FOOD5 F R BIS PEO PL t O JY E 90 u l

('('- xlolE jxc .k') Asl k jl D g7

Tahi make a del iusl rch dr ssi ors ads ni s i o y i e ngf al . c
2/3 c t hi up a ni
1cup w at er

W c lmon oror ng j ie up e a e uc
1cl gari mi ed.orW tp.gari pow der ove l c, nc s lc
I cup chopped parl A sey 1tp.5 tand a pi ofca s al nch yenne

1pi e d t ( i a) t d a e opton l t
BELLPFPPER J AD: AL 2 cupsdi d bel pepper.mi d c or ce l s xe ol s

1c c up hopped c il er aul ow f
$ cup choppe r oni 4 d ed on 1ral c er chopped t k el y,

1 3 c Tahi Dr sng / up ni esi

2 Tb.lalan Se oni t i as ng

l usi a whi t m i t dressi m ake s e t t nii at f ng sk o x he ngp ur he ahi s

room t perat e. For a super sm oot dr ng use a em ur h essi bl ender.

For t Bel PepperSal si pl t and s ve. he l ad, m y oss er

&'C,l TAXT RAxcl DRE SXG ..-,XS . ,' . ) - SI l

'o c whi t su i t mi e Wc k u an p h p n wo nut s . r
1c cas w buter up he t 1 c w a er / up t 2

3 Tb. e l monj c uie

R FOO DS FCI BUS P PL AW R Y EC E

1t p.rw ci vi gar s a der ne Pi h ofs t nc al 1tp.lalan J oni ordre dil l t i eas ng id l 1cl gari ove lc 1Jal c er t k el ' y Coll ne al i edi s i a bl rbi l ngr ent n enderanc whi untlsm oot l p i h and cr y. eam Fbra m achi l ver on,r ace t sal and cel y st k ne-kee si epl he t er al w ih a hi ofcel y sal and m ake sur your cashew but er i t t er t e t s at r oom t perat e. em ur
.

pe7

? Avo cA Do DRESSI G B@ N
'

Cr es a sal packed wih essentalois. eat ad t i l

2 rpeavoc i adoer

34 Tb.l emonj c uie

1covegari l l c

1medi cuc ber peeld um um . e

W c chopped s ali O R r oni up c lons ed on 1Tb.lalan s oni 0 2 dred dil t i eas ng i l

AVO CADO TOM ATO DRES NG: SI
Add 1rpe t at i om o Bl end al i edi s t 1 ngr ent oget her,addi w at t desi ng er o red consi enc st y. l usi a whik s m pl r ace t eucum ber wih enough f ng s i y epl he t w at t t n. er o hi

Z W FOO DS FOR BUSF ?O?C A C E

'J RDA N ' SLACKER SALAD O S

Thi i my di ' n I ee r al d z? ss nnetwhe f l e l t l. y z
1c hopped t a o om t

1handf ofr ol ul aw i ve:

1c opp d a a ( ton l h e voc do op i a) Bai ViairteDr si (a e21 l n ge t erng p g ) c

Tos and e j y. s no

Y) cooLM l S AD xT AL
Coo,lg and rfr shig,alye r d. l fht e e n l ar oun
1c chopped cuc up umber s

1c chopped t up omat oeg

1 c chopped fes m i /3 up r h nt
W cup c hopped parly se

2 Tb I mon j c .e uie
1Tb.olve oi i l

W c p s r td s nfo rs e ( a e32 ( tona) u p ou e u lwe e dl p g ) op i l

RAW E SOM ETABO ULI : l eas chopped par l t 1c ncr e sey o up

Ad % rcpeS oue L tlS ld ( ge3 miulvie r d e i pr td en i aa pa 2) n n ga

Toss al i l ngredi s and alow t m ari e i t refi at at ent l o nat n he rger or l eastone hour str i ofen. i r ng t

26

R F AW OOD5 F B YP OP E OR US E L

& ' xE ECE E S AD ' cHl s L RY AL

.

4 t eq t Ore t. ast f he frf

6 sal cel v t ks er

1c mu hr up s oomsofy c oie ( tona) our h c op i l

2 Tb.Nam a s hoyu

1Tb.r ci vi aw der negar

1Tb.5 am eoi e5 l

1tp.fes gr ed gi ,orW tp.gi pow der l r h at nger s nger

Pi h of5 t nc a1 sied Chi e c lc nes abbage,and s edded c r s hr arot

Thi y slce t cel y,and t wih m ushr nl i he er oss t oom s t ar am i

vne r,emo j c g ng and s t Alow t m arna e f 3 i ga l n uie i er al. l o i t or

hours atr oom t per ur str ng ofen or overni i t em at e iri t ght n he r ri ef gerat str ng occasi l or iri onaly. Ser on a bed ofC hi e cabbage,and gar sh w ih ve nes ni t shredded carr s. ot

l, ''u i
27

R FOODSF BUS PEOPL AW OR Y E

7CAU LI O W ER O RAN G E SA L D FL A

Thebe r ie Iev rtansl e r Bet Cr c . st ecp e r atdf om ty o ker

l s al head ofc il er chopped / m l i aulfow . IZbel pepper chopped / l . 'Zc chopped gr beansorbr c i Z up een oc ol 1k c mandarn or i ups i ange s ent egm s

3 Tb.lmonj ie e uc
3 Tb.faxs orolve oi l eed i l 1tp.mapl s up orhoney s e yr 11tp.or / s angezes t 5al and bl k peppert t t t ac o ase ser e on a bed ofs nac and gar s w ih chi ' v pi h, nih t ves Toss al i edi l ngr ents and alow t m arnat f t ee hour at l o i e or hr s room t per ur strrng ofen oroverni i t em at e, i i t ght n he ref gerat str i occasi ri orp i rng onaly. l F' a m or port e ver on ski t gr or e abl si p he een beans or br occol and add l- cups ofchopped spi i 2 nach ,alow i i t l ng t o m arnat and r i e educe wihi t sal t n he ad.

('( LGHT J MERcoL s Aw D,#) I cs w UM EL

Clck yourheel t ee tmes,and you' have i memorzed. i s hr l l t i

3 c s edded gr and/ r c ups hr een or ed abbage

1c S edded c r s up hr arot 2 c er Jal .t nl sied el y t ks hi y lc 2 Tb.chopped parl sey

12c pec orwal s ornut ofyourchoi Z up ans nut. s ce

W c s ame oi up es ! 2 Tb.cdervi i negar

28

R FOODSF BUS P AW OR Y EOPL E

W tp.gari pow der s l c

1 c s - id t t s J k d 1 miu e.c oppe ( t) / up un dr omaoe , oa e 5 n t s h d op . a e 1tp.e l p yJ e s( tona) s fnne or opp e d op i l

s tand bl k peppert t t al ac o ase Slee t cabbage and car s by hand or us a m andolne. I i he rot e i f you wantt fnel shred t cabbage and carr s use t o i y he ot he shr eddi bl on a f processor. ng ade ood Toss al i l ngredi s and alow t m arnat atl tone hour ent l o i e eas
st r i of en. i r ng t

& S E T RE CAB AGE w E D B

Ki o al c s wilov l s. ds f l we ll e h
4 cupsr c ed abbage.t nl sied hl y lc 2 pear orappl ,sied s es lc

3 gr oni .sied een ons lc

1c r ,gr ed arot at
: c r rnsorc r s / up aii 1 urant

4Tb. ppl J c or2 a a s u a e uie. Tb. g ve yr p

3 Tb.olve oi i l 1Tb.r ci vi aw der negar

1 tp.d' mu tr ( i a) / s l iad opt l 2 y on

Sal and peppert t t t o ase Toss a1 i edi s t her and m ar nat f 2 hours atr l ngr ent oget i e or oom t perat e str ng ofen orovernj i t r rger or em ur iri t ght n he efi at str ng occasi l iri onaly.

R FOO DS F R BUS PEO P AW O Y LE

G.'$.'CRE ,r/)#) AMY pxE p- S .t.t. )J t . 1 J l Ap l AI E ADS

.

4 sweet topi teat , r cal r .

CRE Y PI AM NEAPPLE S AUCE: 1 c c he ormac 4 up as w adam i buter a t

W c pi ap ej c up ne pl uie 1Tb.e j ie Imon uc

K Tb.olve oi i I

2 tp.dred dil s i l

CREAM Y PI E N APPL CO LES E LAW ; 2 c s edded gr c ups hr een abbage

k'c s edded c r s z up hr arot

1c pi appl c up ne e hunks 2 Tb.chopped par ly se Cr eamy Pi neappl s e e auc sal and peppert t t t o ase

Pi NEAPPLEW ALDO RF S ALAD:

1chopped appl e
k c pi appl chunks i up ne e

3 sal cel y,Jied t ks er lc 3- s ali schopped 4 c lons ! cup wal sorpec / 2 nut ans W c parly.chopped up se Cr eamy Pi appl S e ne e auc s tt t t al o ase W hi or bl sauce i edi sk end ngr entst her. l usi a whi oget f ng sk m ake sur t nutbut eri atr e he t s oom t per ure. l us ng a em at f i

30

RAW F OODSFOR BUSYPEOPLE

bl ender,add t dill and genty pu l bl he l ast l se end. Forver Ine yi col aw,you can shr t cabbage wih a f processor. esl ed he t ood Toss a1 i edi l ngr ents,and serve f ' resh. W al fSal i gr dor ad s eat served on a bed ofgreens.

&.ty IETI S AD GARXIHE ,'uj7J VE AL . ') m i . x ' S S

These ar gr t pped L/t avocado slces. e eat o th i

4 c S edded carot.beet and/ Dai r r ups hr rs s or kon adih

! c each m i ed sali and parl 4 up nc c lons sey O ne oft marnadesfom Chapt 4,O R he i r er

i rCr a (a 3 ) OR ou e m p ge 9 .
TANGY M ARI NADE:

W c orn j c up a ge uie 2 Tb.lmonj ie e uc

1Tb.olve oi i l 1Tb.or angezes t Pi h ofc nc ayenne l' easestt m ake a week' wor h oft ts i o s t hese sal gar shes by ad ni usi t shreddi bl on a f pr ng he ng ade ood ocessor,buta

m andoi orhand s e rwilwor j taswel lne hr dde l k us l.

Toss al i l ngredi s and alow t m ari e atl ent l o nat eastonc hour strrng ofen . i i t Ser as a garni w ih a gr ve sh t een sal ad.

Rqb/ z t FOODSFO;815FPEOI ?J J LE

31

Q s aou';DE TIID p r MYS FE

The ti i dtt tm i rck s r he i ng.

1c s up eedsorl egumess oaked i 4 cupswat n er Sunfower seeds: Soak 8-12 hour ai dr f 2- hours l s r y or 4

Ga banzos r /Lentl Soa 8- 2 hour ai dr 2- da is: k 1 s, r y 3 ys

Sproutng i eas i concept The chalenge f busy peopl i i s y, n . l or es to rem em ber t som et ng' spr i g and t dr n or 'n s hat hi s outn o ai r e i t seeds or l he egum es i a tm el m anner. n i y Soak your seeds or l egum es i t r ri at over ght n he ef ger or ni t hen rnse w el. Leave t i l hem i t st ner or col n he rai ander t o alow t l hem t ai dr r rnsi t l o r y, e- i ng he egum es once per day.

Legum es wilbe r l eady t use when t sprout a t labout 1 o hey ai , 4

i nch l ong. Sprout seeds and l ed egum es ar gr on gr e eat een sal ads U se

s lwer s e f m a ng Ve s tl Pa es ( e 5 o us unfo e ds or ki r a ie t pag 9) r e

l isi t Spr e LentlSal ( l . entl n he out d i ad beow)

& ' PROUTE L XTI S AD .S D E L AL

Usepl zy oft rat crd ser e t/h ( gr r szc ett - ort o lt v tt z eet tld.

112c s out l i; / ups pr ed entl

1l c chopped t / ups i omat oes ! c each c / up i ' hopped oni and bel pepper on l

2 Tb.lmonJ ieorrw cde vie a e uc a i r ngr

4 Tb.ol oi i ve l

1tp.hone ormapl s up s y e yr s tt t t al o ase Toss spr ed l is wih t r oft i edi s and alow out entl t he est he ngr ent l t m arnat at l o i e eastone hour. Sel as a gar s wih a gr ve ni h t een sal orus i t ad e n he Raw s e Tabou l r pe on page 26. om i eci

M W FOODS F )R BUS PEOPL ( Y E

CH A PTER 4:

M A RI A D ES N A N D O T H ER W ET JTU FF
These r pes ar m y f ies because t punct e t eci e avort hey uat he ease and si plciy ofraw f m it oods. Chop up a bat ofyour ch f avorieveggi add a m arnade and m unch on t t es, i hem f days. or H ere' t easestw ay t m ari e: Si pl sealyour s he i o nat m y veget es and m ari abl nade ofchoi i an ai tghtcont ner. ce n r-i ai l eave i on your count f a f hours'and shake up t er or ew t wr heneveryou w al by. O r i you l k f eave t cont neri your he ai n refi at you can gi i a shake when you go i t e f r ger or, ve t n her or s et ng el om hi se. Anot bonus:when you use m arnades t i ude her i hat ncl

a di i r dint lkelm o j c Nam a Sho u,o cder ci c ng e e s i e n uie, y ri

vi negar,t veget es w ilsofen as t y dsi m er'i t he abl l t he m ' n he

m arnade. Thi i t especi l ofm ushr i s s rue aly oom s,broccol,and i

gr eens lke spi i nach orchopped bok choy. M ostoft hese reci can be m ade wihoutm achi y so pes t ner t cl up i al os ni. Rem em beryourwhi he ean s m t l sk? Dus i of tt f honey!

R FOO DS F ) BUX PEOPL Am (R Y E

34

R FOODSF BUS PEOP AW OR Y LE

g JM P ET MARI I LS NADE
M emorze i. Use J. Pl lpf . i t l ay tfh f 3 Tb.Nam a S hoyu

12 cove,gari - l lc

1Tb. ri l orImonJ ie fe h i me e uc
1tp.hone oragave s up s y yr
Blck pepperorca a yenne 1Tb.unr i d s am e orolveoi efne es i I

PO L E AN M ARI YN SI NADE:

U5 feh pi ap ej iean c nk i plc ofctus e r s ne pl uc d hu s n a e ir

M EDI TERM NEAN M ARI NADE:

O m i Nama S t hoyu

I c e s ol e oit W c a lm on j c t 3 Tb. n r a e i I o up nd e v uie o

Add 1tp.or s egano,and chopped olvest t t i o ale W hi i sk ngredi s t her. M arnat veget es ofyour ent oget i e abl choi f 2- hours atr ce or 3 oom t per ur str i ofen,or em at e, i rng t over ghti t ref gerat str ng occasi l ni n he ri or, iri onaly. Serve at f op resh cn z nchy bean spr s orm ake Veget e out abl

Kabo ( e 66) bs pag .

l/ F DS FOP 8tSY PFOPL ? , OO u ? F

G.(;AL t)u, Moxo B =,. ' z UTTE M ARI R XADE

Fou ccn m ake fzs rch sauce as s cy as you Ike. / i pi i

/2c each r al ond buterand wat up aw m t er W c Nam a S up hoyu /4c honey,orc up hoppe dat d es 3- cl 4 ovesgari lc 1tp.r appl ci vi s aw e der negar Cr hed r pepper c us ed , ayenne,and J 5 tt t t ea al o ase
W hi or bl sk end al i l ngredi s t ent oget her. Toss w ih veget es t abl ofyourchoi and m arnat f 2- hour atroom ce i e or 3 s t per ur strrng ofen,or overni i t r ri em at e, i i t ght n he ef gerat or str ng occasi iri onaly. l I usi dat youhlw antt use a bl f ng es l o endel. Ser as i orat fesh cr ve s, op r unchy bean s out pr s.

&' ' MoaoccAx MARI XADE

,

4 blnd q- x i av r e /e otcfl o s.

W c olve ors ame oi up i es I 3 tp.corander s i

1litp.ci / s nnam on

2Tb. rs l fe h emonJ c uie 2 tp. e ora a ewr p ( tona) s hon y g v u op i l 1tp. id or n e p e orsfr ( tona) s dre a g e l afon op i l
W hi t m ar nade and t wih veget es ofyour choi sk he i oss t abl ce. Alow veget es t m ar nat f 2- hours atr l abl o i e or 3 oom t per ur str ng of en,or over ghti t r ri em at e, iri t ni n he ef gerat or, strrng occasi i i onaly. l lsuggesti udi fesh chopped t at and bel ncl ng r om oes l peppers w len usi t s sauce. I ' al a good m ar nade f n ng hi ts so i or shr edded yam .
RAW F ODS F R BUS PFOPLE O CI Y

&' cuaRlo AP L MARI E PE XADE

T s st c i gr bf/ c r t .c fl t clc bel p s. hi cuc s eat ftz aro s aul ol/ lzf lpe pcr p ' er
W c p a ej ie prfr byfeh u ppl uc . ee a l r s
2 Tb.unr i s am e orolve oi efned es i l 2- Tb.died oni 4 c on

1t p,gar m as a orcury powder s am al r

W tp.eac dr m usar and bl k pepper s h y t d ac

Cayennet t t orm i o ase. nced hotpepper s

Com bl a1 i edi s. Toss w ih veget es and alow t ne l ngr ent t abl l o m arnat f 2- hours str ng ofen oroverni i t i e or 3 iri t ght n he rel gerat str ng occasi ki or iri onaly. i Sel at fesh cr we op r unchy bean spr s or m ake Veget e out abl

labobs( k page66) .

& s cHw Ax MARI ' zE XADE

T s d apo fulsc e be mccef/tzrc wik hi s wer l uc st s t dc te. f
W cup unr i s am eoi efned es I

2- Tb.rc w i 3 ie ne
2- Tb.Nam a S 3 hoyu

3 covesgari or72tp.gari powder l l c. s lc

1t p.dr m usar s y t d
1 tp.c us , 4 s r hed r pepper orm i ed hotpepper ed . nc s

W hi t i edi s t her and t wih veget es of sk he ngr ent oget oss t abl your choi Alow t m arnat f 2- hours at r ce. l o i e or 3 oom t per ure,strrng ofen oroverni i t refi at em at i i t ght n he rger or strrng occasi l i i onaly. Ser at f ve op resh cr unchy bean spr s or m ake V eget e out abi

Ka bs( e 66) ho pag .

RAW F DS FOR BUS PE PL OO Y O E

'

L M ARI ' * XARA M ARI XADE ou4m '

Tr/cho J pped zuc nf belpe ch , l pper qnc rt s l rushr ooms w ih t s t hi
sauce.

2 l ge t ar omat oes 2 Tb.ol oi i l ve

1tp.cde vie arorlmonj c s i r ng e uie

2 Tb.lalan g oni t i ear ng 1s lcl gari mal ove lc

2- blc ol ei c opp d ( ton l 4 a k i . h e op i a) v 1 Tb.s ee rof h c ( ton l / 1 we tne c oie op i a)

ial t t t t o ase PI S ZZA AUCE: Add k cup s dred t i un- i omat .q oeg oaked 1 m i 5 n. S PAGHFU I ser e M arnar M arnade overzuc ninoodl : ' v i a i chi es Bl a1 i end l ngredi s and t wih veget es ofyourchoi ent oss t abl ce. Alow t m arnat f 2- hours atr l o i e or 3 oom t per ur str ng em at e, iri ofen or over ghti t r rger or,str ng occasi l t ni n he ef i at iri onaly. To m ake zucchi noodl u s a Sal ni es, e adacco or Spi i rool spi i ralzer. The noodl can be warm ed i a dehydrat f 30 es n or or m i es,or i a doubl boierwih t sauce. nut n e l t he Add sun- i lt at f a sm oot drec om oes or her rcher sauce. U se i as a pi spr zza ead,w ih lalan Fl Crackersyou can pu r t t i ax chase

ordehydr ey s l f at our ef page68j .

38

& $ cI GI R MARI #' TRU5 XGE XADE

Fr lfzk? makes t s sauce exqui t esl /hrr hi sie.

7 c or g orp n a ej c 2 up an e i e ppl uie

W c Nama Shoyu up 1Tb.fe h gr ed gi r s at nger

2- cl gari orI tp.gari pow der 3 over lc, / s Z lc

12 Tb.honey ora ve s up ga yr

1Tb.unr i r am eoi efned es I

W hi or bl sk end t i edi s t he ngr ent oget anc t w ih her l oss t veget es ofyour choi Alow t m ari e f 2- hours at abl ce, l o nat or 3 r oom t per ure strrng ofen or over ghti t em at ii t ni n he r rger or,str ng occasi l ef i at iri onaly. Sel e at fesh cr w op r unchy bean spr s;dehydrat f out e or

Veg a e Kabo ( ge(6) orus t m ak Asan Pat ( et bl bs pa 5 . , eo e i e page 59) .

( ts u a CRE ' .o AM
?.a ,u . :
. ,

4 cr eam y cl c w ih a .m.0t consf enc assi t s 0 h sl v.

1c r w c hews s up a as . oaked 30 m i esand dr ned nut ai

/ c Imonj c 4 up e uie
k sal c er peel and c i t k el y. ed hopped Pi ofs t nch al

1salon,c opp d, o g r ih ( i al c l h e t a ns opton ) i

Blnd c he wih lm o j c and a ltl wat ,i ne d e as ws t e n uie ite er f ede

untlt nut di ve and a t ul sm oot consi ency i i he s ssol r y h st s r eached. Scr ape t si oft bl he des he ender wih a spat a t ai t ul o d i bl n endi ng. A dd t r ai ng i edi s. he em ni ngr ent

Us t a co e o c mpanyAnyt ng You- antBor c ( e49) or hi - W s ht pag Raws ome Relnos( e 70) le pag .
R AW FCI ODS F R BUS PECI E O Y PL

'

t PI E * N APPLE BARBECUE S * AUCE

Fr atd t esh k angy. Acce no substt e. pt iut

1cup c hopped fes t at r h om oes lac s dred t at .s / up un- i om oes oake 1 m i es c d 5 nut . hopped

2 Tb.pie pl J c ,pl;/ c piea l c nk n ap e uie u 4 up n ppe hu s

W c c up hopped oni on

1s lcovegari,or1 tp.gari pow der mal l lc /8 s l c

W tp.ca s yenne,ormi d hotpepper nce s 2 Tb.mapl s up,ort t t e yr o ase
2 Tb.ol or5 am e oi i ve e5 l

1tp.i t ort t t s al. o ase

! tp.each paprka and bl pepper , s 4 i ack

Com bi a1 i edi s,and bl untls11 h. ne l ngr ent end i 400t

Us t t p of a bat h o Ve et e Kabobs ( 66) ort eoo f c f g abl page , he Bar c Poro l ( l . I' alo us d ast bas f be ue t belo beow) ts s e he e or ChunkyTo at Chii( e48) m o l pag .

&''lB E P TOBE L t. ARB CUE OR * LO

a

4 heary m ealyou cah cr e t sui potrt es. t z eaf o t t- ast

Ve t bl Ka s ma wihc unk o P gea e bob . de t h s f odobel (a e66 l pg ) o Pie eBabe u s u e (b ) n appl r c e a c a ove Crs yOnonTopp r (a e66 ip i es p g )
For a satsf ng ent e drzzl t Kabobs wih Pi i yi r i e he t neappl e B arbecue Sauce and gar sh w ih Crspy O ni Topper ni t i on s. For a m achi f ver on si pl t m arnat ne-ree si m y oss i ed veget es and Port abl obelo w ih fesh chopped t at and l t r om o pi neappl chunks,and drzzl wih a lt e m apl s e i e t itl e yrup.

40

M W FOODSF BUS PEGPLE OR Y

Q .o' cKET Gl vy . tJ .'t , goul s u

So smpl youJ wan ther f' be alyourp/ i e, l l der v e rs en l !. )
3 cup w at 4 er 1Tb.unpaseurzed mio ofyourchoie t i s c 2 Tb.r al ond buterors ame t ni aw m t es ahi

1 t p.gari powder /8 s lc
Pi h ofbl k pepper nc ac W hi or bl sk end al i l ngredi s t her. ent oget l usi a whi m ake s e t al ond but er or t nii f ng sk ur he m t ahi s atroom t perat em ure, Use over Veget e Kabobs or i ead ofta Bar abl nst le becue

Sa eon t Bar c Porobel ( e iuspag . Or pouri uc he be ue t lo pr vo e) , t

overa bat oft l ashec Pot oes't f m t t ch he t M l at ' hat or he oppi of ng

t CotagePi (e beo . he t e s e lw)

,

1 jCO U AG E Pl . ,, p . .. E
M at ed veget es t jnat abl opped w ih r t t ' shcd Pot oesl Mc at ' .

The Quee M o he nev had i so goo n t r er t d!

2 c t alchopped br olvc il erand c r s ups ot occ i aul ow f arot
1 cup mi / 2 nced cel v er

W c mi ed r oni up nc ed on
W cup choppe parly d se

: c p c opp d s na h ( ton l / u h e pi c op i a) 9
2 Tb.each olve oiand Nema Shoyu i I

k Tb.or c r w i i gani ed ne 1cove gari,m i l lc nced.orW t p.gari powder s lc

Pi ofbl k pepperorc nch ac ayenne W cup dred t at .s un- i om oes oake 1 m i er c d 5 nut , hopped

RAW F OOD:FOR BLSFIEOPL / J E

41

<M ASH ED POT ATO ES': t '

2c c ups hopped c il aul ower f

2/ c r c hew gormac 3 up aw as adam i .s as oaked 30 m i n.

W c lmonj ie up e uc
2 Tb.olve oi i l 1cove gari orW tp.gari powder l l cv s lc

1t p.r emar orIalan s oni s os y t i eas ng

5 tand peppert t t al o ase
M arnat veget es i olve oi Nam a Shoyu,r w i gari i e abl n i l ed ne lc and bl pepper f atl ack or east 1 hour or over ght To cr e a ni . eat sm oot sauce,bl her end t m ari he nade lqui w i h t sun- i i ds t he dred

t at and re- oss wih t veget es ri bef e om oes t t he abl ght or

assem blng t pi i he es. To m ake t G ashed pot oes' grnd t nut i a f he m at ' i he , s n ood pr ocessor,t hen add t caulfow erand t r oft he il he est he i edi s. Pr ngr ent ocess untlsm oot Scrape t si oft i h. he des he pr ocessor wih a spat a t ensur uniorm bl ng. t ul o e f endi Ass bl t pi i i vi em e he es n ndi dualtns,orl ed i sm al i ayer n l bowl wih t G ashed pot oesfon t oft m arnat s, t he m at op he i ed veget es. Alow t i edi s t reach r abl l he ngr ent o oom t per ur em at e or heati a w ar oven f 1 hour bef e servi n m or or ng. G ar sh ni wih papri and pars e or fesh hotpeppers ofyou rchoi t ka l y, r ce.

y
E

o #Y+G
. ' ' '' .' .

i' '

RAW F O DS FOR BUS PFOPL CI Y F

C H A PTER 5:

JU PER JI PLE M JO U PS
Raw s oups are super favorf and t can easiy be war ed. l ul hey l m To war a r soup,us a doubl boier so t t per ur m aw e e l he em at e wilrse sl y. Strrng ofen,war t soup untli reaches l i owl ii t m he i t no m or t e han 11 degr on a t m om et or untli i 9 ees her er, i ts
w ar t t t m o he ouch . Ilke m aki raw soups because t r f i ng hey'e ast and generaly l easy t m em orze. Ther ar soups f ever m ood and o i e e or y occasi f om lghtcucum ber soups t rch al ond soups. on, r i o i m Som e,lke Borscht and Chunky Tom at Chii si pl beg f i o l m y or cr i t eatviy. Once you t y a1 t soups i t s secton you'lbe r l r 1 he n hi i l ealy

good fi rendswih yourbl t ender!

/AW JO ODS Fof BIS PFOPL ? , T f JY F

44

RAW F OODSFORBUSYPECPL E

( Mlo At & s Moxo s oup

.

4 qui er- rl boost and easy flm ent i ck u re w , t orze.

1Tb.unpaseurzed m io ofyourchoie t i s c

1 Tb.r al Z z aw mond buter t 1c w ar orhotwat up m er

% c c opp d v g t blsormus ooms( i al up h e e e a e hr opton )

1c hopped s lon,gar s cali nih

The veget esw ilsofen i you alow t abl l t f l hem t st i hot o eep n wat bef strrng i t m i o and nutbuter. er ore i i n he s t
* '

' )'yaj Au G . , cs uoxo j t) . oup

.. . .. .

t 2 .

These ar bestw ar ed,and serv L/f a Il/!sal e m ed zh fpz ad. I c r w al / up a mond buter 4 t
1c w a er up t

2Tb.lmonoror n ej c e a g uie
1Tb.Nama shoyu

2 Tb.hone oragave s up,or3 pl dat y yr ted es

2 sali .mi c lons nced Ca yenne.orchoppe hotpepper,t t t d s o ase NUTTY BROCCO LIO R CAULI OW ER SO UP: FL Add 2 c c ups hopped br col orcaultower oc i i l Om i s ener and a 11tp.cury powderorc i t weet . dd / s r um n l youYe usi a w hi t I f ng sk o nake t s s hi oup,m ake s t ure he al ond but er i atr m t s oom t pel ure. l you'e usi dat em at f r ng es or t broccol orcaulfower,youh wantt us a bl he i il l l o e ender.

RAW F OODS F BUSYPEOPLE OR

45

& y.CRE ., ,y AMY AVOCAoo j p g ou

Av ado = 51 0t +Sats yi oc n0 h if ng
2 I ge avocados ar l2cup w at Z er

3Tb l .emonj c uie

1cove gari.or1 tp.gari pow der l lc 4 s l c
S t orBrgg' lqui ami ,t t t al. a si d nos o ase 2 Tb.lalan s oni t eas ng

CI TRUSJ OUP:Ad 1c p orng J ie+ 1tp.aa n d u a e uc s jlpe o

M EXI CAN JOUP: O mi lalan g oni add l tp. each c n and t t i eaj ng; ii umi

blc p ppe,1tp.mic d jl en a d 2Tb. nc d rd oni a k e r s n e aap o n mi e e on

GREEM S UP:Add 1lacup c O / hopped s nac O R br c i pi h oc ol
Com bi a1 i edi s,and w hi or bl untlsm 00t . I ne 1 ngr ent sk end i h f usi broccol you'lwantt use a bl ng i l o ender .

C )co o L CUCU M BER 5 UP v ' k O

. s o sA

' sc ip,rf eshng s up Lpls t' po dfesto f rs e r i o t ? oo /e ur g fn. xf f t

2 I ge c umber,peel s ded and c ar uc s ed, ee hopped

W c p Imonj ie u e uc
1tp.s t ort t t s al, o ase
W at t t n er o hi

2 Tb.rw thiior1a oc do ( i al a a n, v a opton )

1s ali c c l on. hopped
W c fes m i ordil up r h nt l
C om bi al exceptt s lons and her , and w hi u ntl ne l he cali bs p i sm 00t Add t scali and her and pul bl , l ng h. he lons bs se end eavi t gr he eens i sm al pi n l eces.

46

RAW FOOD%F BUS PE E OR Y OPL

Q;@zT ' .' ANGY F T j s .v RUI oUp

qnpf ui clt use fo s p,'// a bi o r sh r . r t cr be d r ou zi z t ff e r ut f l Add nutb t rort ni ra rc ba utc ahi fo iher se.
x

E FRUI S UP: Z T O ! c a ej c 0 R 1whol a e c # up ppl uie z e ppl. hopp d e

12 c orng j ie - ups a e uc
W c chopped fei m i up r h nt

Ch pe h pep r t tse( tona) op d ot pe; o a t op i l 2Tb. a t ii amon orc he b t ( tona) rw ahn. l d as w uter op i l
REAL FRUI S UP: T O Add 2 c fui ofyourchoi t EZ Fr ts ups r t ce o ui oup: W ALDO PF S UP: . O U5 2 Tb.cas w buterort niw ih EZ Fr tS e he t ahi t ui oup Add 2 Tb.honey or3 s tdat of es Add 2 sal ofcel ' t ks er y Add W c eac c up h hopped parl and s lons sey cali FRUI F R- NNER J UP: T- O DI O

Add 1c fe hc rotc l y be tpe rj c t E Fuis up rs a r / eer/ e/ ppe uie o Z r t oup

Add 1fes t r h omat died,and S tt t t o. c al o ase

Blnd orwhik t t niornutbute sfr t wih t7 j c e s he ahi t r is , t le uie,

hef e addi t r oft i edi s. I usi a whi i ' or ng he est he ngr ent f ng sk ts

he ti yo nutbuter andj c ar a r om tm per ur s f ur ts uies e t o e at e.

Fl pi oat eces oft f tofyour choi orwhol ber es,i t he rui ce, e ri n he soup. I usng hotpeppers,acd consenr i y and alow t f i l atvel l o m ari e atl nat eastone houri t r r gerat bef e acdi n he efi or or l ng
11(8e! '121t . L

Gar sh wih f ni t resh m i . nt

R FOO DS F R BUS PEOPL AW O Y E

 )F J TOMATO s s # ' RE H w oup

Use or c tpe t at gani, i om oes. These r pes buid on each ot eci l her
SO #0N Cft S/ /Si lh OrW tCr l ll JJ mp q fzv.

RE TO M ATO 5 UP: AL O
4 m edi t at um om oer

1sal c er t k el y

/ bel pepper c 2 l , hopped

2 Tb.fes ball or1tp.lalan S oni r h i. s t i eas ng

2 tp.emon j c s l uie
S tc al. ayenne,and mi nced hotpepper t t t s o are

CRE O FTO M ATO J UP: AM O

Add 1avoc ado and 2 tp.m apl ora r e gave s up yr

GO- GAZPACHO : GO Bl adas ofci vi end h der negarw ih t Real t he Tomat s o oup

Jtri m i ed zuc ni bel pepper and parl j n nc chi . l s sey CHUNKY TOM ATO CHII L:

Ben 1c BB s u e( g 4 wiht eRe Toma o J l d up Q a c pa e 0) t h al t oup

Bl i 2 tp.c l pow der orhotpepper t t t end n s hii , s o are

Mii c x n hunksofzuc hi .bel pepper and gr beans c ni l s een

Com bi al i edi s oft RealTom at Soup i a bl ne 1 ngr ent he o n ender and pur untldesied consi ency. ee i r st For t Cr he eam ofTom at G azpacho,or Chii bi o, l, end t hc avocado and syr t vi up, he negar,or t Bar he becue Sauce and chiipow der,r l espectvel w ih t Basi Tom at Soup r pe, i y t he c o eci and m i i t chopped veget es by hand,wher i cat x n he abl e ndi ed.

48

RAW F OODSFORBUS P Y EOPL F

. .. . . .

( Bo Ri 4) cHT

rhk rz

Fr tadii om r tonalt m odem t . a su/ -/ p fe t word o hl . ss eel - / f he q or l

ONCF. '

JUI BAR BO RS CF CHT:

2 c sfe h be t c rotc l r / e p pe j c up r i e/ a r / e e y r d ep r uie

2Tb rw thi (tr t mpea u e . a a ni a oom e rt r)

W Tb. a h Im on j c a Na s oy ec e uie nd ma h u
Chopped sali c lons Fi y chopped cabbage nel
Jal and peppert t t t o ase

ANYTHI YO U- ANT BO RS NGW CHT: Juie BarBorc bos c s ht e

1cup gr ed beet at s
1r pepperorhotpepper .c ed s hopped

k tp.paprka is i Chopped s l cali ons Chopped r d orgr c e een abba ge Chopped c r s arot sied c er lc el y Chopped appl e
Di avoc ced ado

Dol ofS Cram (a e 3 ) l op our e p g 9

ForJuie BarBor c smpl pur has fes v et l j ce c s ht i y c e r h eg abe ui

and whi a1 i sk l ngredi ents t her excepts lons and oget cali cabbage. Fl scali and cabbage i t soup. 'oat lons n he ForAnyt nghi You- antBorscht si pl add gr cd beet W , m y at s, pepper and paprka t t Jui Bar Borschtbase and bl s i o he ce end

untls ot Fl any oft ot ri e ent ( any ot r i mo h. oat he he ngr di s or he s you c t nk ofli t s an hi l n he oup.
RAW FOODSFCI BUSYPEOPL R E 49

L<d 'FRESH co Rx CH O w D ER o BI
'

fneverkhel/com di ' need t be eookedl z z dn t o 2 cupsfes c n.c fom t c r h or ut r he ob 1cup w at er W c r w al up a mond orc he buterort ni as w t ahi 2 sali .m i ed c lonr nc

! tp.c n O R pum pki pi s c 4 s umi n e pie 5 tand peppert t t al o ase

M i ed r peppert gar s nc ed o nih Chopped cl r orS out t gar s ianto pr s o nih Bl end t corn,wat nutbuteror t ni scali and spi he er, t ahi , lons ce untlsm oot Add sal and pepper t t e, and garni h wih i h. t o ast s t mi nced r pepper, and chopped ciant o or spr s. Thi ed l r out s

s i gr atwar d (e pag 43) oup s e me s e e .

# CURRID cocoxuT s ? E otp

Thi soup i w el t/lttt i a young coconut s s l ttr? acklnn .

M eatand wat fom one young c er r oconut 3 c s edded carot OR buter s h ups hr r s t nut quas

1medi chopped oni um on

1Tb fe h Imon l eoror n e j c .rs e ,i m a g uie

12 Tb.cury pow der r

1tp.gr s ound gi nger

Pi h ofcayenne,ormi ed hotpepper nc nc s

Chopped cl r t gar s iant o o nih

Bl end a1 iagredi s exceptt ciant o. ll ent he l r

Add cl r j tbeor s r i iant o us f e e vng.

50 RAW F OODSF BUS PE E OR Y OPL

CH APTER 6:

D I TH I P S, D I TH AT P
Di ar f t e' no doubt abouti. They ar com m onl a ps e un, her s t e y part f y ood ar t e hey not From guacam ol t sal ? e o sas nut spr eads,gari t pat and fui di t e versatl di lcly es, r t ps, hes ie shes wilgi you t par y f i any day oft week. l ve hat t eelng he Fur her or t y'e nut tous. Avocadoes nut and t m e, he r rii s spr ed seeds are a greatw ay t get hi qu alt prot n anc out o ghiy ei l essentalois i your di i l n et. lhave al i uded Nor Rolsi t s chapt whi you so ncl i i n hi er, ch

c fl wih t EZ Nor Filng( e 58) o wih a Ver atl an il t he i li pag ,r t s ie Sunfowe Pat ( e 59) l r e pag .
So,go ahead! Di veget es di fui di fax crackers p abl p r t p l and car otchi Throw your fa par y! r ps. sel t

M W FOODS F P BI Y PECPLF E O JS I

52

RAV/F OODSFOR BUS PEOPL Y E

Q AvocAoo S GHT up TRAI

T e adv aneo he ?tt !c e nes o o ado ak ant ft zzum r ami s fav c .
1rpe a ado i voc

1 l on orIme / em z i
S tand pepperorcayenne al

Car otsi orFl Cr r tckr ax acker s

Cutan avocado i hal and r ove t pi Squeeze fesh n f em he t. r

lm o o lmej c ov re h hal, s as wih a das of e n r i uie e ac f and e on t h

sal and pepperorcayenne. Use car stcks orF' Cr t rot i 1 ax ackels -

( e 68)t s oop t a ca rg outoft s n. pag o c he vo do iht he ki

' .t,,j , ' tr. jj t j . , .

.

Q UI AVO CADO PI CK ZZA

Ri cnt lutii ch t f t rtous epen up hen you 'e za t sh. r r u 1rpe avoc i ado

lalan S oni t i eas ng

lai org l -lvord Fa Crc er ( g 68 tl an ari fa e lx a k s pa e ) c

Choppe ol .oni pepper,z chi .and mus ooms d i ves on s uc ni hr
Spr ead fesh avocado on Fl Crackersyoupe boughtor r ax v dehydrat yours f sprnkl w ih Ialan Seasoni anc t cd el i e t t i ng l op wih veggi ofyourchoi t es ce. Voial l

R FOODS F R BUS P AW O Y EOPL E

Q KI X 5xKcuAcAMoL TCHE l E
Pere ti he h yo onl hak af w n i est t p s t n f c . t er u , l e tnut o vhi omehig v ! e y u oryo r l ztntt sho of p, u eal tz o w f y p
2 rpeavoc i adoes

2 3Tb.Imon orl j c e i uie me

12 cl gari m i d.orW t p.gari pow der - oves l c. nce s lc W c.m i ed r oni nc ed on

S agl orBrg l i annost t se e at a fs i d ri o at qu

1chopped t omat o

O PTI ONALADDI ONS: TI M i ed bel pepper.hotpepper.orc nc l s s ayenne

Choppe cianto orparl d l r sey
Pi nut ors l ers ne s untow eeds

s dred t at .s d 1 m i esand chopped un- i om oes oake 5 nut

Chopped bl k ol ac i ves Basl or i, egano and r emar f an lalan favor os y or t i l

GI NGER PUM PKI SEED GUACAM O LE: N

Us W c or n ej c ise d o ImonorI j c e up a g uie n ta f e i uie me

Add 1c pumpki s ,s up n eeds oaked 1 mi es 0 nut

Add 1 Tb.fes gr ed gi ,or1tp.gr / z r h at nger s ound gi nger

Mas t a oc h he v ado,t n mi i ctusj c and s c . Fod i he x n ir uie pies l n

rem ai ng i edi s addi t at l . ni ngr ent ng om oes ast Ser Guacam ol wih di n' ve e t ppi veggi and ll Cr es ?mx ackers

( ge(8) orat p Car o Chi Nac ( e 5) Ser e i pa $ , o r t p hos pag . v t

burrt st e i a cabbage orrom ai l t l wih som e io- yl n ne etuce eaf t sal added. l ' al a greataccol sa ts so npani entf Rawsom e m or

Relnos( e 70) le pag .

Guacam ol doesn' keep wel so i you m ake i ahead of e t l f t

tme,s i quee ect' j c ov rtn t a l vet av ca z ir uie e le op, nd ea he o do us

pis i untlrghtbef e s vi tm e. t n i i or er ng i
R EOO DS F R BUS PEO P AW O Y LE

('( F S 'oMA'o S S ( #) RE H r D1 . , . r ALA

Use t bestqualt rp estt at you can .#nd. he iy, i om oes

11 c c / ups hopped t 2 omat oes

12Tb.emon orl j ie l i uc me
Mi nced pepper ofyourchoi t t t s ce. o are 2 cl ovesgari,m i ed lc nc 1tp.5 a s t ort t t l e al. o aie

K c p c opp d cl to ( tona) u h e i r op i l an You c make t s i a machi fe r j v son oryo c an hi n ne-r e oo er i u an

pur i i a bl ee t n ender. I usi hotpepper add conser i y f ng s, vatvel and l t sal m ari e f an hour bef e addi m or et he sa nat or or ng e. Spi wi ps can use bel peppers. ce m l

Se ve wih Fl Cr cke s ( e 68) or i l i a pie of r t ax a r pag , nc ude n l

Car otChi Nac ( xtpag ) r p hos ne e.

'

Y1CRE Y TO M ATI L S S t ' AM L O AL A

& > ow

l l u en o t s as muc asJdo you' rckef a stpl fjo j y hi h l nt t a e. l

4t omatlol chopped il .

1mi c d j l en orpe r of n e aap o. ppe s yourc c hoie K- Tb l ej c 1 . i uie m

W c p or g j ie u an e uc
! tp.s t ort t t 4 s al. o ase 1rpeavoc i ado Bl end a1 i l ngredi s untldesi consi ency. I usi hot ent i red st f ng pepper add conser i y and l t e sal r i e f al s, vatvel ct ' h sa narnat or 1 hourbef e addi m or or ng e.

Se e wih Flt Cr ke s( e68) ori ll i a pieol n, t cx ac r pag ; , nckde n l ' Car otChi Nac ( xtp ) oraongsde Raws z r p hos ne age , l i on e Relnos( e 70) le pag .
RAW F QDS FOR BUXY PEQPL O E

; 'v,t F)z, Q .a q,':.CARRO T CH I N ACH O S u :' P

As er e t l r t yo t t trc fa cTcst s nbl &e aye s o ur as c 'tt ts t af

Thi carotends c i o r ck r , ut nt ound 'c ps' 'hi '

Rere Al fid monds(e b ow) orM e ia Pae( g 59 se el . xc n t pa e ) Kic ensnkGu c e( g 5 th i a amol pa e 4) Fe hTomao orCra Toma io s la( e ouspa e rs t e my tl as prvi l g)
C hopped t at .l t e and cianto om oes etuc l r

M i c d j l pe o.orhotp pp so yourc c n e aa n e er f hoie

Sweetcarr s go ver wel wih guacam ol di and sal ot y l t e ps sas s o m ake t s di h as si pl or decadentasyou wi hi s m e sh. Fora f iy ora par y,m ake e yt ng,i udi Fl Cr am l t ver hi ncl ng ax acker s

( ge 68) and c li a s r bo d! pa , al t mo gas r

kq REFRI ALM O N DS l ) 't ED ,

,

So ?c/ and nuty,i al ostt es cooked. z t t m ast 1cup al onds s m , oaked 8-2 hour 1 s

! c lmonj ie / up e 2 uc
12 covesgari mi ed.orW tp.gari pow der - l lc, nc s lc

W c s dred t up un- i omat .s oes oaked 1 mi es choppe 5 nut . d

W cup r oni ed on 1tp.each c n.c i s umi oranderand paprka i Pi h ofc nc ayenne 5 s tt t t ea al o ase Putal i edi s i o a f pr l ngr ent nt ood ocessor wih an S- ade. t bl Pr ocess untlsm oot or untlt consi ency ofa t adii i h i he st r tonal bean di Add a ltl wat i needed. p. ite er f

Sel, wih di n' gge o Fl Cr cke s ( e 68) or ae t ppi ve is r ax a r pag i l i a pieofCar otChi Na ncude n l r p chos (e abov ) se e.
56 R FOOD5F BUS PE E AW OR Y OPL

& (txs .l ,, TAxT cl g xxAMox F T Dl RUI P

, .

. .

Si l heavenl nw y y. k cup c hew ormac i as adami buter ort ni a t ahi

W c or g J ieorwa e up an e uc tr
W c honey oragaves up O R / c s tda e; up yr 2 up of t 1t p.vanil extac s la r t 1Tb.ci nnamon orpum pki pi s c n e pie

l tp.or / s ange z t i er

Bl o whi k nutbute wih or ej c o wat untl end r s t r t ang uie r er i

s1 h and cr y. Add t honey oragave synz or t 000t eam he p, he dat t ata tm e,and tl add t r oft i es wo i len he est he ngredi s. ent

Add m o ej c orwatr untlt di r lesdesr d r uie e i he p eaca ie

consi ency. st

l usi a whi k,m ake sur yournutbuteri atroom f ng s e t s t perat e and use honey or agave syrup. em ur Serve wih slced f- t Thi di i partcul y gooc wih t i l . ui s p s i arl' l t
t opi fuis lke banana and m ango. r cal r t i

t . VERy BERRY yRul ol ' s ) ' p r w.

Fou lp tbeleve w hats d. tou' i ' n t 1rpe banana i

/ rpea oc do Nup a oc d 2i v a , v a o)
1l c mi beri .fe orfoz / ups xed res r h i r en

12Tb.emon ororn ej c I a g uie

12 t p.I - s emon oror ange zes t 1Tb.honey ormapl s up,or1 Tb.dat s e yr / z e ugar
Chopped fei mi ,ora pi ofdred mi r h nt nch i nt
Pi ofs s t nch ea al Bl end al i edi s untlsm oot and cr ny. 1 ngr ent i h eal
RAW F DS F( BUS PE PL OO 3R Y O F

-. ' . ,' . .

!' -i; 1y k
.- , . ,

rn 3

N O RIRO LU

Fr and t y,and easi t l you fz k. esh ast er hcn /gz Raw nor J l i heet

E Nor Flng(e b l . Z i ii s e eow) OR l J e & S rCa r tP t ( x pa e we t ou ro a e ne t g )

Thi 5rp5ofc r cuc n ti arot umberand bel pepper l
5ie5ofavoc lc ado s out ofyourchoi pr s ce

s e dc b g orltu e( tona) hrdde a ba e et c op i l Ch d cln r ( ton l oppe i to op i a) a

Cuta l ge sheet ofnor i hal. Spr ar in f ead about 3 Tb.ofyour fli ofchoi al ilng ce ong one oft nar he row ends,l i 2 nch fom t r he edge. Lay al yourveggi on t oft fli and r lt nor l es op he ilng, ol he i away fom you,sealng t edge w ih a ltl wat att ot r i he t ite er he her end. Sen , w ih Nam a Shoyu and w asabi Iadakirasul e t . t rt

( E xoRlFlD z llxc -l
Mac ne-r fo quikprpar i hi f ee r c e aton.
1 cup r t nioral ond buter atr /3 aw ahi m t . oom t per ur em at e
3 Tb.unpaseurzed mio ofyourchoi t i s ce 1Tb.honey oragave s up yr

1cove gari,m i ed.or1 tp.gari pow der l lc nc /8 s l c

k tp.powder d gi is e nger
W c s ali vm i d up c lons nce

1Tb.Nama s hoyu.ormor t t t e o ale

ML a1 i r dint Usei Nor Hand Rols (eeabo ) orfr x l ng e e s. n i l s ve , o

di n' ppi veggi es.

58

M W FOOD5 F BUS PEOPLE OR Y

j p ?.,,y . y ., . r o, kF.( jBpj ERS ,. V ATI SU N FLO W ER PATE LE

.

4 sr h,pr eitpacked basi pat nool ot tc e.

2 c ss fowe 5e . pr t d (e p g 32 up un l r e d5 J ou e se a e )
2 Tb.rw t ni a ahi

1 c lm onj c Z up e a uie
12 Tb.Nama shoyu 1l ge covegari.mi ar l lc ncedsorW tp.gari pow der s lc Wc c up hopped sali c lons Pi ofc nch ayenne
You can spr l yourow n s ntower seeds orbuy t okt u l hem f rom a

healh f st e. I you'e shor on tm e,you can si pl soak t ood or f r t i m y t s he eeds f 30 m i es bef e usi or nut or ng. Putal i edi s i o a f pr 1 ngr ent nt ood ocessor wil an S- ace tn bl l and pr ocess untls1400t occasi l s api t si of i 1 h onaly cr ng he des t f processorwih a spat a t ensure tniorm bl he ood t ul o l f endi ng. A bl ender can be used i ead i you add wat t t n t nst f er o hi he
pat e.

Us asa di frv ggeso Fl Cr ke s ( e 68) t stf e p o e i r ax ac r pag , ' o tlf

eel y stcks avocadoes t at er i om oes or bel peppers'or as a l , base f one oft vari i bel or he atons ow.

Ara Pa e Mi i by hand 1c (o al ofcho d ve is o in t : x n up t t ) ppe gge f

your choi i udi red oni cep ncl ng ons,bel pepper,cel ' ,bok l el y

c y,pa se a orcl r M i i a ltl Cir Gi e ho r l yp nd/ iant o. x n ite tus ng r

M ar nade t bi t i i o nd he ngredi s. ent

M exian Pa e: Subs iut lme uie f lm onjzc Mi i by c t tt e i j c or e lie. x n

hand i cup each m i 2 nced carr s cel y zucchi r oni ot er ni ed on

and c ppe clnto.Add 2 tp.maro am ort e and ho d ia r s jr hym ,

cayenne orm i nced hotpeppers t t e. U se as a di or t o ast p, o

s uf Raws t f ome Rel lenos( e 70) pag , S e t& S CarotPa e: M i i by hand 2- Tb.m i e r d w e our r t xn 3 nc d e
oni and l cup ofcarr pul whi you can procur f on, ot p, ch e rom

yourne es fes j c bar Add 1 2 Tb.fes g at d gng r ar t r h uie . r h r e i e and addii l tonal emonj ceand c ye t t t Us asa di ui a nne o ase. e p, oras a tli f No iRols ( e i pa ) ilng or r l pr v ous ge .

M W FOOD5FOREU.YPEOP F ?C LE

5t )

R AW FOQDS F R BUS PFQ PL O Y E

C H A PT ER 7:

D EH Y D RAT I N O FO R T H E RO A D
M achi fee dehydr i i possi epbutonl i you lve i a ne-r aton s bl y f i n ver hotclm at and can dr yourf i t sun! As f t y i e y ood n he or he r ofus.. est . l Iwer t r f e o ecom m end any m achi f bus peopl i ne or y e, t woul be a dehydr or. d at
D r ec f i l oods ar ext em el conveni f peopl on t go e r y ent or e he si nce t l keep w el i a desk drawer gl com part ento1 hey'l ln ove m backpack. Usi a dehydr or i easy and f proof Si pl set t ng at s ool . m y he t perat e t l05 degr em ur o ees,putt f he ood i and t n, urn t he m achi on. The recom m ended dryi t m es are ext em el ne ng i r y fexi e'Ive f goten aboutm y dehydratng f f up t an l bl ' or t i ood or o ext a t el hour and al w as wel. r w ve s 1 l By dehydr i you rown f atng oods,you 'lbe abl t avoi l e o d com m erci l dri f aly ed oods,w hi ar cooked athi ch e gh t perat es and ofen i ude added oi sweet em ur t ncl l ener s chem i s and pr cal eservatves. i

You c b a smpl de a orf ro y a o $40an uy i e hydr t o nl r und 80

f rom N esco. See page 88 f m aior lorder r esour ces,or check your l ocalapplance sour i ces. Or som e ext a s i dr ng der r old yi sheet t w hi w ilbe necessaz f dr ng f ui l her fax s oop ch l ' or yi r t eat , l y crackers and cooki es

R FOODSFORBUS PE E AW Y OPL

61

62

R F AW OODSFORBUSYPEOPL E

kJ DRI Fau l b ? ED T
I doesn' gefany si l l llt s. t t nw er hcl hf
Fr tofyourchoiessi ui c l ced

Use lt l any f tyou' lke. Bananas and appl are easy. ieraly rui d i es Stl awber es m ango and ki s ar especi l t y. ri wi e aly ast Filyourdehydrat t l or rays wih slced fui ofyourchoi t i r t ce. Turn your dehydr or on and alow fui t dr f 8-12 hours at l r t o y or
or m ore .

Use sold dehydrat sheet when dr ng sm al f t lke i or s yi l rui , i bll keberres. Ot wi use t sl t t ays. i her se, he ot ed r

(.>)( ryau l LEATH ER B' D% . ' r . p sw .

, .

Letyouri agi i rzn w idl m naton l l

2 cupsoffui rt

1c ofj c orw a er up uie t

Putf tofyour choi i o a bl rui ce nt ender wih l cup oflqui t i d coconttwat Add a dash ofsea s t. Li j untlsm oot l er. al quefr i h pouroutont sold dehydr or sheet and dehydr e untl o i at s, at i dr about 12- hours. y, 20
Sam pl Varatons: e i i Appl orPe Ci e ar nnamon L her 2 peel and cor appl or eat : ed ed es

s l aswat , ej c g apej c o a ej ce, uca er appl uie r uie, r ng ui or

pe s wih 1c ofa ej c orwa e ,and 1 t p.of ar , t up ppl uie tr s

ci nnam on, M i Bery L her Bl xed r eat : end 2 cups offes orf ozen ber es r h r ri

wih 1c o a ej c g a j c o wat . t up f ppl uie r pe uie, r er

Tr c Fr tLe her Bl opial ui at : end 2 cups ofm ango,pi neappl e,

banana, and/ ki swih lc ofor ej ceorwat r or wi t up ang ui e.

Fr young coconutm eat and young coeonutwat can be esh er added as wel. l

R FOODSFORBUS PEOPL AW Y E

63

*r) n4 ' i q =z

' .

EEr SEED BA RS '

Stc sl/ fandpel cl po t e iky z ee fe t rabl. y

2 c pss s / e p s n l e/ m pkn s e mi u e ame h m / u fow rpu i e d x
5- Tb.Raw honey,ora 6 gave ormapl s up e yr
Pi h ofs 5 t nc ea al

VARI ON 1 Ad 12Tb.L monoror g j c ATI : d e an e uie

VARI O N 2: Add 12Tb.Vanil e r ctand % tp.ci ATI / la xt a s nnamon
Soak s eeds f 10 m i es bef e usi or nut or ng. M Q al i edi s l ngr ent t her wih yourhands. Shape i o t n bars on sold oget t nt hi i dehydr or s at heet Dehydrat 8-12 hour or untldr enough s. e s, i y t r ove f o em rom t sold sheet M ove bars t sl t he i s. o ot ed dehydr ort ays,and dehydr e f anot 4- hours or at r at or her 8 untldl on aI si i 7? 1 des. W hen m i ng t bat wetyour hands t pr xi he ch o eventt oo m uch stcki A wet stf r i ng. if ubber s ul m ay be us t pat a ed o shape t bars on t dehydr or sheet he he at s.

tM cl aus ZE b) r SI S < n.
Fr h gr ed rnd ofl es at i emon.lm e oror i ange

Kee t p hese ar ound and s i e fz or cleq/h prnkl /em t / t ng.

Any tm ey r g ng t bej ci a fw lm ons,lme or i ou'e oi o ui ng e e i s

oranges,consi m aki zestfom t ri der ng r he nd.

Fi l g at t o errnd o yo ctusfui beor j cng ' y r e he ut i f ur ir r t f e ui i ne

i and pl t shavi on a s i dehydr or sheet. t, ace he ngs old at D ehydrat f abou tan hour oruntldr, For a fne e or i j. i consi ency,you can grnd t dred zes i a s orcofee st i he i t n eed f grnder. Eiherway,i' gr t have ar i t ts eat o ound when you ueed i ,and i m akes an atr i garni t t t tactve sh oo.

64

R F AW OODSF ) B YP OP E C f US K V

yi, UT BUTTER CO O KI zj N it i ,uj ES

To?z ke t s r ie u ho afo pr es or buy yo tut zt hi ecp pf ut od oc s z ur k s ale gr r ady ound,o j tus dte c c . Ot r us e i d o onut henvi you c t se a/ us af dpr c s t Jrhc t ntf e oo o e sor o f he ts. '

3 c gr ups ound nut and/ dred c onut s or i oc /2c r w al up u mond orcas w buter atr he t , oom t emper ur at e
3 c m apl s up orhoney 4 up e yr 2 Tb.olve orfaxs oi i l eed l

1Tb.vanil extac la r t
Pi h of5 s t nc ea al

CARO B CO OKIJ:Add W c car pow der E up ob SPI COO KI Add 1Tb.cnnamon and 1 Tb.nut e CE ES: i / 4 m g

BANANA CO O KIS:Repl e 1c nut w ih dred banana E ac up s t i

M i al i edi s by hand orw ih a f lpr x l ngr ent t ooc ocess or. Slape

i o c ki (e beow) and pl eon s i dehydr orshe t nt oo es s e l ac old at e s.

Dehydr e f 8-12 hour and t at or s, hen m ove cooki t sl t es o oted dehydrat t or rays. Dehydrat f anot 4- hours or m or e or her 8 e untldl on t out de. i ' y he si

I you'e as1 .,(r . 1m e bus )aslam ,y l lke t s f r a. e .. an y 5 ) ou' i hi l

t ck Iuse f shapi cooki I your cooki dough t ri or ng es. f e urns out t stf ordr, shapi t cooki w ilrequ ie eiher r lng oo if j, ng he es l r t oli and re- oli t dough outbet een wax paper s r lng he w heet and s cut i i or shapi i i o unat l i w ads w ih your tng t ng t nt t- ve act t hands. M y shor cuti udes addi wat t t cooki dough t ncl ng er o he e untli' sof enough t be f m ed i o plabl bals, lt i ts t o or nt i e l hen pl a sold dehydr orsheeti f ace i at n rontofm e on t count he er and t ow each bal ofdough at t sheet They spl i o hr l he . at nt perectcooki shapes,w ih no t f e t rouhl atal! A ddi t ext e l ng he ra w at m akes f ext a dr ng tm e ofcour but1don ' m i er or r yi i se t nd w aii tng. T/cfs efor l z ' f tess.

RAW FOODSF BUS PEGPLE OR Y

65

'

t ) s yoxl Top Rs # cRlp ox pE

These cr gr on sal te eat ads crt tp ol z ! v yeabl di Use , o o - ftn, e t e sh. /

o tp o l Bar c Porobel onpa 35. n o ftw be ue t lo ge

Tw o I ge oni ar ong 1cup Nama shoyu

13 c ol oi / up i l ve Galcp ri owde.c y nneorChn s si c ( ton l r ae ie e -pie op i a)

Slce oni i o ri et and m arnat i t ari olve oi and i on nt ngl s i e n am i 1 spi ces,f l t 8 hour Rem ove r ngl s fom m arnade and or o s. i et r i pl on sold dehydrat sheet f 12- hour oru ntl ace i or s or 20 s i crsp. i

'

t VE TABL KABOBS #a GE E
Ser tpt a sal f Bar ve /h ad, he becue Porobelo,crNor Rols. t l ) i l

Zucc nioryelow s h hi l quas

M us oom sofany ki hr nd Pepper and Oni s ons Chery t a oes r om t Caulfowerand Br c i il oc ol Carot r r
Cu tveget es i o l ge chunks. Use any m ari abl nt ar nade ofyou r choi f om Chapt 4. ce r er M arnat t veget es f atl i e he abl or east2 hours at r oom t per ur oroverni i t r rger or. Skew eryour em at e, ght n he efi at veggi and dehydr e f up t 24 hours or untlas sof as es, at or o i t desied. To reheat r ur col Kabobs t t dehydrat f l r , et n d o he or or hour.

66

R F I F BUS P OPL AW OCDS OR Y E E

'

td F Avo RED b) l ' a

-

x u' & SEEDS rs

z Lr alem atv t po l leat t i e o pcom ,and easi lhsneak f o t er c nl he ci nema. 2- c nut and x edxofyourc c 4 ups s e hoie
SAL N UT M ARI ADE: TY N

Nama shoyu.ors a s tdis ved i w at e al sol n er

Cr l e g ri,org ri powde ( i a) uh d al c al c r opton l Cr h d rd pe rorc y n ( ton l ui e e ppe a e ne op i a)

HO NEY NUT M ARI NADE:

(or2 c ofn t a se ) f upg u s nd e di

W cup hone a y, gave ormapl s up e yr 112Tb.vanil extac / la r t Pi h ofs t nc al

Cina a d nu me ( tona) n mon n t g op i l Chi powde ( i a) l i r opt l on

Covernut and seeds wih t Saly M ari s t he t nade or t wih t oss t he SweetM ari nade, Alow t m ari e f 30 m i es t 24 hours l o nat or nut o

(hel rt s r r. Spr ad on mes ors ld de dr or t onge he tonge ) e h o i hy at

s heet dependi on t si oft seed or nut and s, ng he ze he dehydrat f l2- hours oruntldl . e or 24 i ' y I usi t Sw eetM ari f ng he nade soak t nut or seeds f at he s or l east 10- m i es bef e t ng. I l nut and s 30 nut or ossi dealy s eeds s hou llbe t oughl soaled so i you have t tm e soak c hor y c f he i al onds and sunfowerseeds f 8-12 hours'wal s and m l or : nut pum pki seeds f 2- hours;cashews f 30 m i es'and al n or 4 or nut , 1 ot her nu t 4- hours. s 6 Ser as a snack,ort w ih a green sal col aw or ve oss t ad esl

Pi appl W ado fSaad ( e 30) ne e l r l pag .

R FOODSF BUS PEOP AW OR Y LE

67

t.XC-' A x CRACKERS Dtyt v' J

Tr f ' e pej nt Soak J c p ( y hp x tme : s o u TJJX s eds f ! c p o wat e u . s f er 1u f 3 ho s Stc your n d .No yo ino pt .(x or ur . ik jiger ? f z v u c u vhy J z 1
cr acker ar so easy t makc: I' t gool s e o ts hc 2 c fax s ups l eedJ
4 c w a er ups t

S t 5 c 5orv g t bls(e b l al. pie e e a e se eow) K c p 55 meorh mpse ( i al u ea e e ds opton )

F'r a bl o ender-r vers s f ee on, oak 1% seeds as descri above, 1 bed s ead t fa' seed goo ont sold dehydr or s pr he I , N o i at heet and s s i e wih yourehoi ofs t,garlc powder,lalan prnkl t ce al i t i seasoni ngs,cayenne,or Chi nese s- pi s ce. Fbr m or com pl favor you ean use a bl e ex l s, endert lque' o i f y t veggi and s ees ofyour choi i t wat bef he es pi ce n he er ore

addi t t fax s e frs ng (eebeow) I usngwet ng o he l e ds o oaki s l .f i

veget es lke t at reduce t wat t 3 cups. abl i om oes he er o Dehydrat f 8-12 hours,and t e or hen m ove cr aeker t s o
sl t t ays and dehydrat f 4- hour m or oruntlcri oted r e or 8 s e i sp. A stf spat a wor wel t spr if ul ks l o ead t fax goo ont t he l o he dehydr or sheets. I you don' have enough sold dehydr or at f t i at

s e sf al t g o yo g ,yo c s e t g ont he t or 1 he o uke ot u an pr ad e oo o

pi eces ofwaxed paper. l you use waxed paper however you f , m ustwat yourdr ng tm e caref l and rem ove t ch yi i uly he cr acker fom t paperafer about 3- hours. l t cr s r he t 4 f he acker s are l ton waxed paperf t l ef or oo ong t l be st hey'l ubbornl st y uck t oget her.
Sam pl V ari i e atons: M exian Fl Cr c ax acker: Bl wat wih f esh t at s end er t r om oes

cl nto lmej c pe s,g lc,and s t ia r i uie, pper ari al.

s t. al

Ialan Fl Cr ker : Bl wat wih t at t i ax ac s end er t om oes,zucchi , ni garic Ialan seasoni fesh basi olves bel peppers,and i t i ng, r l i l
ciant o,peppers,garlc,and Chi l r i nese s- ce. spi

As Fa Crc er: Blnd wat wih Nama Shoyu,l n j c . i lx a k s e an er t emo uie

68

R FOOD5 F BUS PEOPLE AW OR Y

'

. -

5' t O

6'6)PE TO-TUFF D VE TABL ; (, S J E GE E

S . fk

These m ake gr hor d' eat s oeuvr es.

Oh and a go pe odes r e e gari. od st e v sp'sh l c

13 c pi nut,J / up ne s oaked 1 20 m i es 0nut
2- cl 3 ovesfes gari,mi ed r h lc nc l cup c / a hopped parly se 1 cup c / a hopped fes basl r h i 1Tb.olveoi i 1
Pi ofs t nch al
V
%.

X
t
' : 1

SPI NACH PE VrO: s tt e 1 cup ofc ubsiut , 4 hopped r nach f W c of pi or up t parl he sey
M us oom c hr aps Bel pepperc l hunks

Zuc nioryel s h r chi l quas ounds ow

G rnd t pi nut i a f i he ne s n ood pr ocessor,or pound t hem i a n m or ar. Add t garlc and olve oi t t nut and process or t he i i 1 o he s, pound untlbl i ended. Gradualy add t gr l he eens and pul se chop or pound untlfnel chopped. Sal t t c. Puta dolop i i y t o ast l ofpest ont each veget e pi o o abl ece and dehydr e f 3at or 4 hours. Regul l scrape t si oft f pr ary he des he ood ocessor wih a t spat a t ensur tniorm bl ng and consi ency. You can ul o e l f endi st m ake t pest ahead and alow i t m arnat over ght he o l to i e ni . l anot iem i dehydratng att sam e tm e,put t f her t s i he i he pest veggi on t botom . Pest drppi don' t e ver o es he t o i ngs t ast y w el on cooki ) es! I senzng as hor d'euvr drizl each pi w ih olve oi, f i s o es, z e ece t i l gar sh w ih w hol pi nut anc sel e w ih w hol raw olves. ni t e ne s l a? t e i

RAW FOODSFORBUSYPEOPLE

69

t ' (RAw S M E RELLEN O S F)) ' D' O

M uy bf cn/

On bac ofM e ianP t ( g 59 e th xc a e pa e )

Anahei pepper.orpepper ofyourc c m r l hoie Zuc hi 'boa s' c ni' t'

Slce your peppers down t m i e l hwi or bel peppers i he ddl engt se, l i ot nt hree or f st i al t i our rps, ong he ndent i l hwi atons engt se. Rem ove t seeds. Forzucchi cuti o wi s ri and he ni nt de t ps r ove enough oft cent t cr e i em he er o eat ndent i atons. Fi)each l l pepper orzucchi st p wih M exi Pat and dehydrat f ni ri t can e, e or 6- hours. To reheat dehydr e col Relenos f one hour or 8 at d l or
m ore.

l you7e notsur what ki ofpeppert use,choose f r e nd o Anahei peppers. You can u s hoterones i you'e s m e t f r o

i i d orj tus belpeppe sorz c nii yo r a s c ncl ne us e l r uc hi f u' pie e

wi p. l you'e ser ng guest use a vari y ofpepper of m f r vi s, et s varous col s. i or These ar greatsenr wih col Cream y Tom atlo Sal e ed t d il sa,

m a on t m i sde ( e 55) o wih So Cr am ( ge39) de he l i pag d , r t ur e pa .

70

R FOOD5FOR BLSYPEOPL AW I E

C H APTER 8:

A LM O S EFFO RT LEC; T D ESSERT S

You coul eatany oft f l ng dessert f br d he olowi s or eakf ,lt ast knch and di nner and stl be eatng bet er t il i t han you everhave i n your lf ie. Dessert ar our fi s e rends. O ursweett h i nat al i i oot s ur : t s ou ri nnat propensiy t ar f e t ow d resh f t Aferal i you 'e i rui. t l f r n a nat alset i and you have a sw eett h w hatdo you ur tng 00t r each f or? Fr t ofcourse! ui Unf t or unat y,our natur t e f sw eetf ti w orki el al ast or rui s ng agai u s i t m odel w ord si ourt e buds have nst n he m l nce ast been exposed t artfci and concent at sugarsnotf o ii al r ed ound i nat e. n ur B ut neverf ear. Thi chapt w ilhave you on a healhy s er l t cou r i no tm e,How aboutsom e viam i enz es lber se n i t ns ym i

and l ng wa erwih your ( t a )s ar W ha a c e ! i vi t t na ur l ug ? t onc pt

RAW F OODXFORBUS PEOPLE Y

71

72

RAW F ODSFORBUS PEOPL CI Y E

Q cl xxAMox S w E y T TE D Rul
For t c oke )l lss v r i . get he o d lee e son
Thi m crncf i/- i f l f n tr jl or s tec- i f s-ulo at al av . u i

4 rpe appl ,pear,orpe i es s aches sied , lc

2 Tb.lm on j ie e uc
1tp.l on zes s em t

X c a l J ie up ppe uc
1Tb.cnnamon orpumpki pi s c i n e pie

1Tb.a veorma es u ( i l ga pl yr p optona)

K c r ii sorc r n s( i al up a sn ura t opt ) on ! c c op dorg ou p c n orn t ( tona) / up h pe 4 r nd e a s u s op i l
Toss a1 i edi s and alow t m arnat f atl l ngr ent l o i e or eastan hour,

alo ng t l lwi he emonj c t s t t f i. uie o ofen he nzt To wih W hi d Cas p t ppe hew Cr am ( g 79)f ran e pa e o
addii tonaldi ensi offavor. m on l

&' E E ROM AXOF B RRIS F

Tr dii l r z l/f'a dash o Conte l ur a tonal ntde z/ y l f i r au i que .
1pi fei Jr nt r h tawberi ormi beri res xed res

9 c p or g j ie 2 / u an e uc
! tp.or 4 s ange z t es 2 Tb.dat s e ugaroragave s up yr

W tp.cn mon ( i al s ina opton )

Chopped al mondst gar s o nih
Si pl m arnat t st ber es f an hou rorm or and m y i e he raw ri or e

en o j y. Top t sde e tof wih Or e Cas w Cr am ( ge79) hi ss r f t ang he e pa

f a t ul decadentt eat or r y r .

R FOODS F R BUS PEO PL AW O Y E

Q S E T S RE w E P ADS
Lik i ofyo hands an ee lkea ki cf n. c t f ur , df l i d mf
Raw al mond orcas w buter O R he t . W cup t nimas w ih 1Tb.honey oragave i up ahi hed t yr Cel v orc r ii er arot tck; Appl sies wih fes ber i e lc . t r h res

B an .wihCaobs uc ( a 76 an a t r a e p ge ) A b thofNutBu trCooke ( a e65 ac te i; p g )

Sm ear nutbut er and sweet t ened t nion absol el ahi ut y anyt ng. hi
. . , .: . s .

. 1F ?1 E D REAM . su, C , o
. , .

z ' ? .

4 naf dji ze te . um , ' n r at o

2 cupsfozen fui ofyourchoie r rt c 2 Tb.s eet w enerofyourchoie c

! c rw c r powde ( i al / up a a ob 4 r opton ) W c futJ c OR I t tCra rorAl d M i ( tona)( g up r i uie nsan e me mon l op i l pa e k 76 )

Soferf t work best such as bananas,st awber es, t rus r ri peaches and m angoes. Peelyourfazt,i des r bef e cuti i i o sm al pi l i f i ed, or tng t nt l eces and f reezi ng.

Add s et r, ar po we ene c ob wderand/ nutmik t t foz n or l o he r e

f ui and m ash eiherw ih a pot o m as r t t t at her or i a f n ood

pr es o . En o rg awa orr -r e e oc s r j y iht y e fe z . To makea s unda t wih Car Sauce ( 76) e op t ob page , W hi pped Cas w Cr am ( e 79)and c ppe nut . he e pag ho d s

74

RAW FOODSFOR BUSYPEOPL E

7 I N RVA N A BARS

Rolup yo slev sf t stne. l ur e e or hi l !

4 c gr ups ound wal s nut 1c gr up ound c hews maca as . dami oral onds as m

1c s l erand/orpumpki s ed; up unfow ne

1c dr d c onu ( ton l up i oc t op i a) e K c rw c r p up a a ob owde ( i al r opton ) 1c amon bu t (tr tmp aur) up l d ter a oom e ert e
k cup mapl s up,ormor t t t a ' e yr e o ase W cup faxr oi l eed l
Pi ofs s t nch ea al

Toss t nut seeds coconutand car powder t hersr . he s ob oget st W hi t al ond but er m apl syr oi and s tt her p he m t e up, 1 al oget separat y,eiherwih a whi ori a f pr el t t sk n ood ocessor. Usi ng your hands m ash al t i edi 1 he ngr entst her untlt nut oget i he m i ur i com pl el coat xt e s et y ed. The m i ure shoul be f rl dl whie you'e wor ng wih xt d ai y ' y l r ki t i,so spend som e tm e realy m ashi i al t her. l t t i l ng t 1 oget f he m i ur i t wet i won' st xt e s oo t t and up i sold bars afer n i t r rger i efi atng. Refi at i a short r angul cont nerf at l rger e n ect ar ai or east3 hours,and t hen cuti o bar l s raw candy! nt s. t'

/
1 x . .

k 1 1 ,

R FOODS F R BUSY PEO P AW O LE

'

YctI STA NT CREA M ER --, 'N

En o Jlyour au i t or(/ -r 'o r vgrx t. jy ? f ort ea pcr/ug r at tngp e -/ z

1Tb.r c hew buterO R ! c cas w s s aw as t 4 up he . oaked 30 mi n.
! -1 c wat / 4. up 6 er

I TANT ALM ON D M I NS LK:

1Tb.r al aw mond buter t F cup w at a er Bl untls11 h and cr end i 100t eam y. Thi m akes a healhy cr er f any beverage. You can s t eam or al pour i overf so t resh st awber es bananas orpeaches or r ri p'r u chase r gr aw anol fom one oft com pani lst on a r he es i ed pages 8788.
'

: . ' '..u u;

u L ' RO B SAU CE BICA

Thi goe t e/onj tabo q/ f n ? s s / / us p ut w hfj.

1c r car pow der up aw ob 1 c pit s tdat ,s Z up ted of el oaked 1 mi es 2 0 nut / c mapl oragaves up 2 up e yr

2Tb ol eorc on toi( tona) . i v oc u l op i l 2Tb.v niae rd ( tona) a l xta op i l l

M EXI CAN CARO B S AUCE: Add 2 t p.cnnamon s i A bl enderworksbestwih t s sauce t t hi hough you can use a whi i you substt e addii sk f iut tonalsyr f t dat and use up or he es t olve or coconutoi and som e el he i l how gr ease. Add a ltl ite w at i t sauce i t t ck. er f he s oo hi

PAH/FO ODS FOP HUSY PEOPL ' E

t .)CREAM Y PU DD I G S J: ' # N
zt tct b lz zl) anana anJ so tnut make c e puddigs. oc , f s r amy n
AVO CADO BM ED PUDDI NG: 1rpe avocado i 1rpe banana O R W c pit dat .s i up ted es oaked 1 mi e: 0 nut
1 c beri O R W cup r c ob pow der / up rer 1 aw ar 2 t p.vanil ex r i la t ad

BANANA BAS PUDDI ED NG: 1rpe banana i

<yL ; , y ) ) l # (

6 dat ,i ed up t 30 m i e; ei oak o nut

2- peaches ormeatand w at fom oneyoung c onut 3 . er r oc 2 t p.vanil e r t s la xt ac

1tp. i amon ( ton ) s cnn op i al

NUT BM ED PUDDI NG: 1c ca hew ss d 30 m i ,oral ondsJ up s oake n. m oaked 8 hr. s

W c p wa e,or n eJ ieorc c twa e u t r a g uc o onu t r

1rpe banana O R W c pit dat ,s i up ted es oaked 1 m i es 0 nut

1 c p dre orfe hc onu ( i al / u id r s oc t opton ) 1

sied banana orfel beri ofyourchoi lc r h res ce
Fort avocado and banana hased pu cdi he l ngs,si pl w hi up m y y al i edi l ngr entsi a bl n ender or m ash by hand i notusi f ng dat es. U se a spat a t scr ul o ape t si oft bl he des he ender a f ew tm es durng bl ng. i i endi For t nut based puddi he ngs,bl t nut and wat or end he s er

j cefr t untlt l s o h,beor addi t r s oft ui is , i nly m ot f e ng he e t he

i edi s. ngr ent

Top wih W hi t pped Cas w Cr am ( e79)i de ie he e pag f sr d.

R AW FOO DS F R BUS PF PL O Y O F

V;)H ALVAH SH AKE sgy ,ga -j j A w

Se same t i mak f ra Kc l d c e ah ni es o i? an r amy sl ke m .
2- Tb.t ni 3 ahi 1Tb.al ond buter m t
1fes orfozen rpe banana r h r i 2 dat vor1Tb.hone oragave S up es y yr Das ofvanil extac h la r t

3- Tb rw c r powde ( i al 4 . a a ob r opt ) on
12- cup w at /1 er

Bl a1 i end 1 ngredi s untlsm oot and creamy. Add a f i ent i h ew ce cubes i desi f red. Ti Peelbananas bef e f eezi p: or r ng.

t' ' CARAM ELAPPLE S ' * HAKE

..r) ;..

Deccdencc d ( gl l n z ass. 1appl cuti chunks e. n

1c a pl j ie up p e uc
2- Tb.al 3 mond buter t 2 Tb.mapl S up,O R 3 pit J tda e; e yr ted of t Das ofci h nnamon and nut meg

1rp ba an ( tona) ie n a op i l
O M NGE PE CAN JHAKE; '

U5 l2c pec i t ofal e / up ans nlead mond buter t

Add W c r ii ss k d i W c p or n ej ie up a sn oa e n u a g u c
Add adas ofor h angezes t
Bl end a1 i edi s untlsm ool . l ngr ent i h

78

R FOODSF BUS IECI AW OR Y D TL

'

* ' O RDAX' pow Ea SHAKE J S

Wrenyo up s hi heaver o f a e a Lor ut / ' u cnl omet ng z i r or ftr v ko .
M eatand w at fom oneyoung c onut er r oc 12 Tb.pr ei ors ementpow derofyourchoi ot n uppl ce

W -W c p orng j c u a e uie 2 Tb amon but r( ton l . l d te op i a) Da hofv iaexrc ( ton l s anl ta t op i a) l

Bl al i end l ngredi s untls1- h. ent i 100t 1

'

#l slpE CAS w CRE w p o HE AM

O?et e o hi and yo l nev tgo b k t Jt . z ast ft s u' e' ac o zqf l
17 cupsc hews s ed 30 mi e; 2 as , oak nut

! c p wa er orj c t fa or (e beo ) 4 u t , uie o lv s e lw

4- dat .s 5 es oaked 30 m i es nut

1tp.vanil oral s l a mond ex r t t ac

ORANGECRE :Us or g J ie+ ada hofor n ez s AM e an e uc r a g et AP L CRE :Us a ej c + adahofcn amon P E AM e ppl uie s in L MON CRE :U5 13 c lmonj ie+ W c h y orsr E AM e / up e uc up one y up
CO CO NUT CREAM : U5 c onutwat + exta vanil e oc er r lu

l a blnde c n e r ombi t nut and wat orj c fr . Bl l ne he s er uie ist enc

untls11 h and cr y. Add t dat t ata tm e,and i 100t eam he es wo i t hen t r ai ng i he em ni ngredi s. Use a spat a t scrape t ent ul o he si oft bl des he endera f tm es durng bl ng. Be patent ew i i endi i and m ake s e i get r sm 00t ur t s eal h. Thi i a healhy t s s t oppi f any dess ,or t com pl ent ng or ert o em fesh ber es or slced bananas. r ri i

R FOO DS FOR BUSY PE PL AW O E

Ls , kj -, DATE N UT LO G S
Not pou ' kuol?ho t m ake pour(t/z v, l I t v o lzr.

1cup pit dat ss ted es oaked up t 30 m i es o nut

1 c dat ,dred aprc sorfgs s . up es i 6 iot i . oaked 30 m i e; nut

1cup pec .wal yoral onds gr ans nut m ound 1c dred c onut up i oc 1tp.ci s nnam on orpum pki p; s c n e pie

Gri dr nut i a f pr nd y s n ood ocessor or buy your nut gr s ound, Add coconuttrst and t i hen ci nnam on and vanil Fi l la. naly, add dat and ot dri fui a f pi es her ed r t ew eces ata tm e. Shape i

bateri o s al l s 1 - 4 i h t c and r l i dre t nt m l og / 3/ nc hik, 2 ol n id

coconut Chiluntls if . l i tf.

' gnq
, o-,

FJ PARTY BALLJ

Eatt seun ni d o dr s t n upf aJarp. he gar she r e s het or p l

1c al onds gr up m a ound 2 Tb.pi nut orc hewsormac ne s as adam i gr as ound 1ac dre s edded c / up id hr oconut
W c r al up aw mond buter t W cup honey ors up,ormor t hol balst her yr e o d l oget CAZO B BAL : Add 1c car pow der+ W c wat LN up ob up er Com bi t nut coconut and earob powder i usi i a ne he s f ng n f processorwih an S- ade, M L t al ond but er ood t bl X he m t sweet ener and wat i needed separat y,and t , er f el hen add t o t dr i edi s. The dough shoul be f ry dr r butwet he ' ngr ent y d ail j, enough t hol t her when roled i o bals. l you'e o d oget l nt l f r dr ng t essi hem up,r leach bal i car powder or fnel ol ln ob i y gr ound coconutoral onds. Ref i at sever hours untl m rger e al i frm . i

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U c r cac beans s a up aw ao , oaked over ghti 2 c wat ni n ups er
2Tb.c hew ,m ac as adam i oral ond buter a m t

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FLAVORED L ' Repl e 1c wat w ih sr t s arm i . ATIE: ac up er t tong ea, uch nt or ange orr pbery as r
RI CHOCOLATE M I U5 1 c r c ob powder ormor t CH LK: e / up aw ar 2 . eo
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Com bi soaked cacao beans and w at w ih t nutand ne er t he seed bu ters and bl t end f sever m i es. Putt s m i ur or al nut hi xt e t ough a nut m ik bag or a fne st ai t r ove t sold hr - l i r ner o em he i pi eces. Take your tm e w ih t nu tm ik bag,i usi i t he - l f ng, squeezi genty so as nott t i. Ret ng l o ear t urn t lqui t t he i d o he bl ender,addi t r oft i edi s,i udi ng he est he ngr ent ncl ng s weet ener,vanil sal ,and m aca,i usi Bl wel. The la t f ng. end l heatofa Via-k i wilw arm t beverage,oryou can w ar i t llx l he m t usi a doubl hoier. ng e l l er i y raw cacao does notcause t exciem entof nt estngl he t t ner he vous and cicul or syst s or t accel at pul r at y em he er ed se

drnks, u' e j y t s rc he t aler i . i yo l n o hi ih alhy t natve l

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healh! t To m ake Ri Chocol e M ikjno soaki i r ch at l ng s equi red. Si pl bl al i edi m y end l ngr ents. Usi a nut m ik bag i stl ng - l s il r ecom m ended f a super- oot bever or sm h age.

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