2 medium apples, cored and cut into 4 pieces
Juice of ½ medium lemon
2 cups spring mix (CT), or spinach (PT)
1 avocado, peeled and pit removed
1 cup fresh mint leaves
4 cups water
Sea salt, to taste
1. In a blender, combine apples, lemon juice, greens, avocado, mint, and 2 cups of the water. Blend until smooth, adding more water as necessary for desired consistency. Season to taste with salt.
Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)Mixed Carb
Protein 103 6 13 4 89 5 11 2 109 6 14 4
Juice of 1 small lemon
2 cloves garlic, minced
Pinch of cayenne
1½ teaspoons curry
3 scallions, minced
Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams) Carb 231 17 19 7
8 ounces carrots, peeled and julienned (CT), or 8 ounces celery, julienned (PT)
8 ounces daikon, peeled and julienned
1 teaspoon sea salt
1½ cups water
¼ cup rice vinegar
2 tablespoons sugar
2. In a small saucepan, combine the water, vinegar, and sugar. Bring just to a boil and immediately remove from heat. Cool at room temperature.
3. Rinse the carrots and daikon. Using your hands, squeeze any excess liquid and pat with paper towels. Transfer to a mixing bowl. Add the vinegar mixture and stir gently.
4. Allow to stand at least one hour before serving. Can be served at room temperature or chilled.Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)
Mixed Carb
Protein
47 0 12 1
58 0 14 1
36 0 9 1
4 cups water
4 tablespoons sea salt
1 head cabbage, shredded
1 cup diakon radish, grated (CT), or 1 cup asparagus, cut into 1 inch pieces (PT)
1 cup green beans, cut into 1 inch pieces (PT)
2 scallions, chopped
2 cloves garlic, minced
2 tablespoons fresh ginger, minced
½ teaspoon cayenne pepper
1. In a large bowl mix a brine of the water and salt. Mix well to thoroughly dissolve salt. Add the cabbage and diakon radish. Cover with a plate or other weight to keep the vegetables submerged. Soak for 12 hours.
2. Drain the brine from the vegetables, reserving the brine. Taste the vegetables for saltiness. If they are too salty, you can rinse the vegetables. If they are not salty enough, sprinkle with a little more salt (1 teaspoon at a time).
3. Combine the asparagus (PT), green beans (PT), scallions, garlic, ginger, and cayenne pepper. Add to the cabbage mixture.4. Put the whole mix into a jar or crock. Pour the soaking liquid over the vegetables, making sure that they are completely submerged in liquid.
Continued on page 2335. Cover loosely with a clean cloth and set aside for 3–7 days. Ideally the room temperature is around 70°F to help with the fermentation. If it is colder the fermentation takes longer.
6. Check the kimchi daily. Make sure the vegetables stay covered in brine. After 3–7 days the kimchi will taste ripe. Once this happens, place in glass jar in the refrigerator. It will keep for months.
Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)Mixed Carb
Protein 67 66 73 0 16 3 0 16 3 0 17 4
4 cucumbers, peeled and chopped
2 shallots
¼ cup tahini
¼ cup fresh mint
2 scallions, minced
1. Blend all ingredients and add enough water to make soup thick. Chill in refrigerator for 1 hour. Garnish with scallions when serving.
Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)4 cucumbers, peeled
½ cup sea salt
1 cup brown rice vinegar
3 tablespoons sugar
1 teaspoon sea salt
1 teaspoon freshly ground black pepper
6 tablespoons sliced fresh ginger, peeled
1. Slice the cucumbers very thin. Place in large bowl and sprinkle ½ cup sea salt. Using your hands toss the salt throughout the cucumbers and lightly squeeze the slices as you toss. Cover and let sit at room temperature for 1 hour. The salt draws the water content out of the cucumbers.
2. Pour the cucumbers and liquid into a colander to drain. While in the colander use your hands to squish out as much water as possible. Return cucumbers to bowl.
3. Add the vinegar, sugar, salt, pepper, and ginger. Toss to combine. Cover and refrigerate 12–24 hours.4. Remove from refrigerator and taste. It should be tart with a bit of sweetness and spice. Adjust flavors if necessary by adding more sugar or pepper. If it tastes watery, drain some liquid and add more vinegar.
Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams) Carb 86 0 21 21 cup red cabbage, shredded (CT), or spinach, chopped (PT) ½ cup whole cilantro leaves
1 teaspoon fresh lime juice
2 tablespoons tamarind juice*
2 tablespoons maple syrup
2 tablespoons nama shoyu (raw soy sauce)*
2 teaspoons minced garlic
2 teaspoons minced fresh ginger
1 teaspoon habanero chili, minced
2 tablespoons olive oil
½ teaspoon sea salt
¼ cup yellow onion, sliced thinly
1 cup cucumber, peeled and thinly sliced (CT), or green apple, cored and thinly sliced (PT)
½ cup red bell pepper, thinly sliced (CT), or green beans, thinly sliced (PT)
1 Serrano pepper, thinly sliced
3 cups coconut meat, thinly sliced
Freshly ground pepper, to taste
Sea Salt, to taste
8 whole romaine lettuce leaves
Almond Sauce (recipe follows)
Almond Sauce:
1 ½ tablespoons fresh ginger, grated
2 garlic cloves
1 red chili pepper
2 tablespoons fresh lemon juice
2 tablespoons maple syrup
1 tablespoon nama shoyu
1. For the almond sauce: combine all ingredients in a blender and blend until smooth. Add more water if needed to thin. Set aside.
2. In a medium bowl combine the cabbage, cilantro, and lime juice. Sprinkle with salt and let sit for 30 minutes.3. In a small bowl, whisk together tamarind juice, maple syrup, nama shoyu, garlic, ginger, chili, oil, and salt. Set aside.
4. Meanwhile combine the onion, cucumber, and bell pepper in a large bowl. Add the cabbage mixture and toss with the tamarind dressing.
5. On four serving plates arrange ¼ of the cabbage-vegetable mixture and top with the coconut. Drizzle the almond sauce on top.
Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)Mixed Carb
Protein
587 46 43 10
582 46 41 10
592 46 44 10
1 cup rice vinegar
1 teaspoon olive oil
½ teaspoon kelp powder
2 bay leaves
¼ cup arame*, soaked
2 cups diced vegetables: celery, green beans, cauliflower, mushrooms, asparagus (PT), or red cabbage, green cabbage, cucumber, pearl onion, peppers (CT)
2. Rinse the arame, and then soak in cool water for 5–10 minutes. Drain and set aside.
3. Put diced vegetables into a pot of boiling water. Turn off the heat, cover, and let stand for 3–4 minutes. Drain.
4. Combine arame and vegetables in a sterilized jar. Pour marinade in, it should cover the vegetables.
5. Seal and refrigerate. It will keep in the refrigerator for several weeks.
*Arame is a sea vegetable and can usually be found in the Asian food aisle at the grocery store.
Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)
Mixed Carb
Protein
31 1 7 1
27 1 5 2
36 1 8 1
1 whole green cabbage
1 tablespoon grated fresh ginger
2 carrots, grated
1 tablespoon sea salt
3. Place in a ceramic pot or glass container.
4. Cover the mix with the saved outer leaves of the cabbage. Place a plate on top of the leaves. Put a 4 or 5 pound weight on the plate (a brick, a bottle of sand). Cover the container with a piece of cheesecloth and then with a loose lid.
5. Leave at room temperature for three days. Then refrigerate, it can be used after about a week or ten days.6. When ready, remove the lid and the outer leaves and discard. Store the kraut in the refrigerator in a glass jar. It can be used immediately, however, it does improve with age.
Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams) Mixed 365 2 85 191 cup golden flax seeds, soaked overnight
1 medium onion, chopped
1 jalapeno pepper, seeded and chopped (optional)
1 cup spinach, chopped
1 tablespoon nutritional yeast
1 tablespoon tamari
1 tablespoon dulse flakes*
1 teaspoon garlic, chopped
1. After flax seeds have soaked overnight, drain them. They will remain sticky and wet. Place them in a food processor with chopping blade attachment.
2. Add the rest of the ingredients to the flax seeds. Blend in food processor.3. Divide the mixture into four. Spread each fourth of the mixture onto a teflex sheet with an offset spatula and place in the food dehydrator set on 118°F. Do not go above 118°F as this will kill the valuable enzymes in the crackers.
4. Dehydrate for 8 hours then turn over and dehydrate for another 1–2 hours.5. Remove the crackers from the dehydrator and gently remove from the teflex sheets. They will be very crispy, crunchy, and easily breakable, break each sheet into four or five pieces and keep in an airtight container until ready to use.
Continued on page 241Note: These crackers can be served with guacamole, hummus or alone as a highly nutritious snack. They will keep for up to a month in an airtight container, but be aware they break very easily, so try not to move them around too much before serving them.
*Dulse is a sea vegetable that can be purchased at most health food stores.Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams) Mixed 145 9 12 7
2 cups carrot pulp*
1 small avocado, cubed
½ cup fresh dill, chopped
¼ cup yellow onion, finely minced
2-3 tablespoons lemon juice
2 tablespoons ginger, finely minced
1 tablespoon garlic, finely minced
Carrot juice, as needed for texture
1 cup raw sour cream (recipe follows) (PT)
1 cup guacamole (recipe follows)
6 large romaine lettuce leaves, without tears
1. Combine carrot pulp, avocado, dill, onion, lemon juice, ginger, and garlic in a large bowl. Mix well. Add carrot juice if the mixture is dry. Set aside while preparing the raw sour cream and guacamole.
2. Once all ingredients are ready, assemble the wraps. Place a lettuce leaf on a plate; spread the “salmon” mixture along the center. Add raw sour cream and guacamole as desired.
Raw Sour Cream: (PT)
1 cup raw macadamia nuts, soaked overnight
1 cup raw cashews, soaked overnight
½ cup fresh lemon juice
1½ teaspoons sea salt
¾ tablespoon garlic
¼ teaspoon black peppercorns
Water, as needed for thinningcontinued on 243
1. In a food processor add all ingredients, except water. Blend until mixture is creamy, adding water in small increments to achieve a sour cream like consistency.
Guacamole:
2 medium avocados, ripe
3 tablespoons lemon juice
½ bunch cilantro, chopped
¼ cup chopped red onion
1 teaspoon Serrano chili, seeds removed and finely minced Sea salt, to taste
Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)
Carb
Raw Sour Cream (AddOn)
Guacamole (Add-On) 609 50 38 14
1 large zucchini, chopped
2 tablespoons chopped red onion
1 red bell pepper, chopped
1 jalapeno pepper, seeds removed and chopped ¼ cup chopped cilantro
1 clove garlic, minced
1 tablespoon tamari soy sauce
1 tablespoon lemon juice
1 cup bean sprouts
1 lemon, cut into 4 wedges
1. In a large mixing bowl, combine the zucchini, onion, bell pepper, jalapeno pepper, cilantro, and garlic. Add the tamari and lemon. Toss to combine. Adjust flavors if desired with additional tamari and lemon juice.
2. Place ¼ cup bean sprouts on each individual chilled plate. Garnish each with a lemon wedge.Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams) Carb 28 0 6 2
2 cups sunflower seeds, soaked 4 hours
½ cup water, or more for a lighter texture
S cup lemon juice, up to ½ cup
½ cup tahini
¼ cup miso, light
1 ½ teaspoons celtic sea salt
1 tablespoon onion powder
2 cloves garlic, up to 4 cloves
1. Puree everything except scallions and parsley until smooth and creamy, adding extra water if necessary.
2. Pulse in scallions and parsley at the end for a whiter color. CT: Serve with raw broccoli spears, cucumbers and peppers.
Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)
Mixed Carb
Protein
220 18 11 7
230 19 13 7
237 18 14 8
1 ½ cups water
2 cups coconut water (see note below)
2 cups young coconut meat
1 cup fresh cherry tomatoes
½ ripe avocado
1 clove garlic
1 inch fresh ginger
2 tablespoons white miso
1 tablespoon flax seed oil
½ teaspoon sea salt
2 tablespoons nama shoyu* or wheat-free tamari soy sauce
2 limes
[ teaspoon cayenne
1 cup cilantro
S cup shallots chopped
1 stalk lemongrass, cut into 2 inch pieces
1 carrot, sliced very thinly
1. Blend all ingredients in a high-speed blender except for last 4. Add the cilantro and blend briefly, so that you can still see small pieces of cilantro.
2. Pour into a bowl and stir in last 3 ingredients.continued on 247
Note: You can find coconut water and coconut meat by breaking opening young green coconuts (sold in some conventional grocery stores and Asian markets.) If you cannot find these young coconuts, you can also use canned or bottled coconut water and canned coconut meat or 3 cups of canned coconut milk.
*Nama shoyu is a blend of raw shoyu (soy sauce) and can be found at health food stores.Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)
3 zucchinis
1½ cup macadamia nuts, soaked overnight
2 tablespoons walnuts, soaked overnight
¼ cup olive oil
2 teaspoons sea salt
3 small cloves garlic
2 teaspoons fresh ground pepper
Water, for sauce consistency
1. Peel skin from the zucchinis using a vegetable peeler. Discard green skin. Use the vegetable peeler to make long, flat fettuccini-like noodles, until you reach the center part with seeds. Discard the remaining center and set aside “noodles.”
2. In a blender combine the remaining ingredients and blend until smooth, adding water as necessary for desired consistency. 3. Pour sauce over bowl of zucchini and serve immediately.PT: Serve with very thinly sliced raw beef—carpaccio style. (Freeze grass-fed beef tenderloin wrapped in plastic wrap for 2 hours. Unwrap and slice thinly, about 1/8-inch thick pieces. Cover with plastic wrap and pound with a meat mallet until paperthin.)
Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams) Mixed 517 55 10 6 Protein 664 63 10 24