Jicama or Apple Salsa
One Jicama or one large apple
½ cucumber
orange
jalapeno pepper
mixed leaves
lime juice
one red onion

Finely slice the red onion and marinade in the lime Juice ~ toss it around with LOVE* Peel the cucumber and slice down the middle, cut into slices and add to the red onion and lime.. toss again. Peel the jicama and chop it (or apple), toss with onion and cucumber. Cut the jalapeno pepper in half and remove the seeds (wash hands after this and avoid any contact with your eyes!). Finely chop and add to the salad. Segment the orange and add it, toss and place over your favorite leaves. Enjoy!


Chocolate Pudding Cup
1 tablespoon raw tahini
1 tablespoon raw honey
1 tablespoon raw carob powder
1 tablespoon water
Stir in a little cup and eat with a spoon!
(approximate measurements - experiment for desired consistency and flavor!)
www.thegardendiet.com


Nutritious Delicious Salad (my favourite!)
1 tsp homemade pesto
2 Tbs. olive oil/Udo’s oil
Juice of 1 lemon or lime
1 pinch sea salt
1 pinch cayenne pepper
Mixed leaves including lettuce and spinach
Chopped tomatoes or cherry tomatoes in half
Cucumber, sliced
Bell peppers chopped
Also include some sundried tomatoes
Include some of the following - hazelnuts, pine nuts, poppy, sunflower, hemp or pumpkin seeds.
Add some mixed seaweed

To make the dressing combine the pesto, olive/udo’s oil, lemon juice, sea salt and cayenne pepper in a jar and shake vigouriously. Arrange the mixed leaves in a large bowl. Add the seaweed and remaning vegetables. Drizzle with the salad dressing. Enjoy!


Chocolate Faux
1-2 tsp. carob power or chips
1" x 2" piece of fresh coconut (optional)
½ tsp. vanilla
½ to 1 tsp. cinnamon
10-12 soaked raw almonds or 5-6 Brazil nuts
4-6 pitted dates
½-1 cup filtered water
½ banana
2-3 romaine lettuce leaves

Add the first seven ingredients to a strong blender or Vita-Mix. Blend on low speed first and then high until it becomes a fine puree. Add the last two items and puree until done. Treat yourself to a healthy desert alternative without all the unhealthy ingredients found in most chocolate ice cream.
Courtesy of www.greatnewscoach.com


Energy Elixir
2-3 cups water and a handful of linseeds.
2-3 Tbs. Raw Brazil nut, Macadamia nuts, hazel nuts or soaked almonds
3-4 square inches fresh raw coconut plus coconut water
2-3. raw bananas
¼ pineapple (peeled with a knife)
1 lime or orange (peeled)
Figs or other fruit available
2-4 leaves of kale or green veggie

Add the first 3 ingredients to a super blender or Vita-Mix and puree on high speed. Add the next three items and blend again. Then add the last 3 items and blend again. This healthy treat tastes great and is great source of fiber, vitamins, phytonutrients, minerals and enzymes. While most people are familiar with fruit smoothies… my elixir recipes are somewhat unique. To me this is classified as an Energy Elixir due to the fact it has all fresh fruits, green vegetables and raw nuts and seeds. I have found it to be a better tasting and energizing combination of fruits, vegetables, proteins and essential fatty acids. Logic and all my experience indicates that my unique approach of only using fresh and whole foods creates the best tasting, energizing and nutritious combination for you.
Courtesy of www.greatnewscoach.com


Vietnamese Squash Soup
2-3 Tbs. Hoisin Sauce
1 garlic clove pressed
4 slices ginger root
3 -4 cups water
1 -2 cups mange tout
2 green onions
2-3 cups Chinese cabbage
1/3 cup sea veggies (kelp, wakame, arame, Kombu or dulse)
Grated Butternut Squash
Sprigs corriander
½ lime juice

Add the first 5 ingredients into a pot and warm on a low setting. Chop the next 4 ingredients into bite size pieces and add into the pot and continue to warm for 5 – 8 minutes on a very low temperature. Serve the soup from the pot into the bowls, squeeze the lime juice into the bowl and pile the grated squash on top. This will serve 2-3 people. (I included this soup because we made it yesterday evening and it is so simple and delicious and looks very impressive. We also served it with some thinly sliced coconut.. yummmm!! )
Courtesy of www.greatnewscoach.com


Asian Salad
1 tsp. soy sauce (or Braggs Liquid Aminos)
2 Tbs. Almond butter or Tahini, blended sesame seeds or sesame oil will also work..
¼ Chinese five spice powder
¼ tsp. powder ginger, fresh is even better.
½ orange
1 cup mange tout
1 cup mung bean sprouts (We didn't have any so we left them out, please use the same rule for any of the other recipes)
1 cup finely shredded carrots
1 cup chopped cucumbers.

Place the first 3 ingredients in a large bowl and squeeze in the juice from the orange. Mix well. Chop the snow peas and bean sprouts into small bite size pieces. Add all the veggies to the bowl and mix well. Let sit for several hours for the flavors to blend and marinade the veggies. Serves 2-4 as a side dish or 1-2 as entree.
Courtesy of www.greatnewscoach.com


Creamy Avocado-Pesto Salad
1 Tbs. parsley
1 tsp. basil
¼ tsp. oregano
1 clove garlic minced
3 Tbs. chopped pine nuts or raw sunflower seeds
2 Tbs. olive oil
½ avocado diced
1-2 tomatoes
½ cucumber
4-6 leaves of romaine or green leaf lettuce
bonus ingredient: 2-5 naturally sun dried black olives

Add the first seven ingredients to a medium or large bowl and mix thoroughly. Dice the remaining ingredients and add to the bowl and toss.
Hint: Whenever possible use herbs and garlic that is fresh as opposed to prepared. This way you will obtain the maximum flavor, enzymes, vitamins, antioxidants and nutritional value that these great botanicals have to offer.
Courtesy of www.greatnewscoach.com


Creamy Caribbean Coleslaw
1 cup water
½ cup raw sunflower seeds or (½ C. raw seeds/nuts like flax seed, pumpkin seeds, walnuts or soaked almonds)
2" square piece fresh coconut (optional)
6 pitted dates (soaked in ½ C. water for 1 hour)
1 mango or 1 C fresh pineapple (or 8 dried apricots soaked in ½ cup water for 1 hour)*
½ tsp. sea salt
1 head of green cabbage (grated)
3 large carrots (grated)
Optional ingredients (1 apple cored and diced, ¼ C walnuts chopped)

Directions: In a Vita-Mix super blender puree the first 4 basic ingredients. Add the next 2 and puree again. Shred/ grate the carrots and green cabbage. Add the dressing and crated veggies to a large bowl and toss well. Let stand in the refrigerator for 1 – 3 hours. If time permits and for added taste and variety consider adding optional ingredients. Side dish which will serve six.
Courtesy of www.greatnewscoach.com


Tabouli
1 cup quiona or amaranth seeds
5-6 Tbs. extra virgin olive oil
1 garlic clove
1 lemon or lime
1 bunch parsley
2-3 roma tomatoes
1-2 cucumbers
optional :1 green onion, ¼ -½ tsp. various seasonings for additional flavor

Soak the seeds in 2 cups of water for 48 hours. Dice the parsley, tomatoes and cucumbers and place in a large bowl. Squeeze the lemon or lime over the diced veggies. Add the minced garlic and olive oil and then stir all the ingredients together. Drain the seeds and then add them to the veggies and stir well. Add optional ingredients to suit taste. Let sit for several hours and then serve. Serves 2-4
Courtesy of www.greatnewscoach.com


Crunchy Sweet Potato and Avocado Salad
2 sweet potatoes thinly sliced
2-5 sprigs corriander diced
½ cups raw sunflower or flax seeds
½ orange squeezed juice

½ lemon or lime juice
2 Tbs. virgin olive oil
One/two Avocado
¼ tsp. sea salt
dash cayenne pepper

Place the first three items in a medium bowl. Puree the seeds in a blender or Vita-Mix with the orange and lemon juice to help blend. Then add the last four ingredients into the blender and mix briefly. Pour the dressing over the vegetables and avocado and mix well. Allow to chill for 1-2 hours and then enjoy. ~Soy sauce is optional extra
Courtesy of www.greatnewscoach.com


Thai Coconut Squash
2" square fresh coconut
1" fresh ginger
3-4 pitted dates
1 small garlic clove
4-6 Tbs. raw sunflower seeds or 3 Tbs. Tahini (6 Tbs. sesame seeds)
¼ cup water
¼ tsp. Turmeric 1 tsp. Nama Shoyu, soy sauce or Braggs Liquid Aminos
1 pinch sea salt
3-4 yellow, white or zucchini squash
optional: 1 pinch Thai curry or cayenne

Puree the first six ingredients in a blender or Vita-Mix. Pour into a medium to large bowl and add the seasonings. Shred the squash with a Quizinart or similar appliance and add to the bowl. Mix thoroughly and let set for 1-2 hours. If you desire a little spice in this dish try adding either a pinch of Thai Curry or cayenne and enjoy it as Spicy Thai Coconut Squash.
Courtesy of www.greatnewscoach.com


SPELT BREAD RECIPE
Nutritious and Delicious.
(Use all organic ingredients where possible)
DRY INGREDIENTS.
3 CUPS OF STONE GROUND SPELT FLOUR. (May use some white spelt flour also)
I CUP OF MIXED SUNFLOWER, PUMPKIN, HEMP, SEASAME AND POPPY SEEDS,(cracked) I use a grinder and mix in the seeds through the millet flakes so as the grinder works well and remains dry to avoid clogging.
TEA SPOON OF SEA SALT. (optional)
TEA SPOON OF BREAD SODA.
2TBL SPOONS OF OLIVE OIL.(optional)
2 LEVEL TBL SPOONS OF BLACK STRAP MOLASSES OR BARLEY MALT, OR MIXTURE OF BOTH.(optional. May use other sugar substitutes).
1 CUP OF BROWN LINSEED. (crack and soak in warm liquid for 10mins).
RICE MILK , BUTTERMILK OR A MIXTURE OF THESE.
(Also available is a recommended dairy free recipe).
OPTIONAL INGREDIENTS. (optional)
MILLET FLAKES (1cup), ORGANIC EGG, PINHEAD OATMEAL(soaked). QUINOA FLAKES.

Mix all the dry ingredients very well in a bowl. SIEVE FLOUR.Make a well at the centre of dry ingredients.
Soak linseed in whatever milk or liquid being used and add the Black Strap Molasses and/or Barley Malt to it so as it will flow and mix well,(may need to heat gently). The bread mixture should turn out soft and like thick porridge. Pour into a 2lb loaf tin (buttered or oiled). If you wish to sprinkle crushed seeds inside tin and on top of cake then do add a little more oil or water on top to press seeds in and smooth off top of loaf with the back of a spoon. The oil/water will help so as the spoon does not stick to mixture. Finally make a cut about 5mm deep into centre of loaf and bake in oven 130c – 150c or gas mark 4 for approx 1 ½ hours until the bread is browned and sounds hollow when tapped.
ADDITIONAL EXTRA
As you mix, change stirring direction and change hands. This may not have any beneficial effect on the finished bread, but it will strengthen both arms, (especially if you double the ingredients and are making two cakes at once), and it will improve right and left brain coordination!
There are always special ingredients that will add hugely to the outcome of any cooking or baking experience and you can never put too much in.
They are Love, Gratitude and Passion.
ENJOY.

“For if you bake bread with indifference, you bake a bitter bread that feeds but half man’s hunger”. (Kahlil Gibran).

Courtesy of Andy Smith. ajsmith@iol.ie


DAIRY FREE LIQUID RECIPE FOR BAKING BREAD.
1 BOILED AND MASHED POTATOES
2 tbsp ORGANIC OATFLAKES.
2 tbsp ORGANIC SPELT FLOUR. (wheat flour also if tolerated.)
1 LITRE OF WATER APPROX.

Mix all the ingredients together. Leave in a warm place for 2 or 3 days stirring occasionally. It is then ready to use.
This will work very well for baking bread when used along with baking soda and will help bread to rise.
When using milk only, I like to add some lemon juice to cake mixture to provide acid, which will react with the bread soda and help bread to rise.

Cortousy of Andy Smith ajsmith@iol.ie


Brendan's High Energy Bars
created for Brendan for his workouts
1 C barley, soaked 3 days
2 C soft wheat, sprouted 1 day
3/4 C dates
3 T raw honey
1 t cinnamon
1 t vanilla
1 C walnuts, soaked, chopped
½ C almonds, soaked, chopped

Process barley, wheat, dates, in a champion juicer using the solid plate. Add honey, cinnamon, vanilla, walnuts, almonds and mix well. Form into bars and place on a teflex sheet in the dehydrator for 6-8 hours, depending on the desired moisture and size. Be sure to remove the teflex sheet and turn bars over half way through.

Courtesy of Cathal Spellman 045 401559


Veggie Stir-UnFry
Our current favorite recipe!
Cream Sauce
~One cup shelled brazil nuts
~One young coconut (both the coconut meat and the coconut water)
~Juice of one lemon
Blend above in blender to a fine cream

Veggies
~One cup shelled snow peas or snap peas
~One head of finely chopped iceberg lettuce
~One quarter cup finely chopped leek
~One avocado cubed
~One tomato chopped
~One cucumber chopped
~One bunch of bok-choy chopped
~One stalk of finely chopped celery
~Add herbs and spices to taste
~One eighth cup of olive oil
~Add a blend of your favorite seaweeds (we use wakame and wild atlantic nori)
Put into a bowl, pour the cream sauce onto it and let it set over-night at room temperature.

Satisfies 4 hungry raw vegans!

Courtesy of www.thegardendiet.com


Do you have any delicious raw recipes you would like to share with us? Please send them on.