30 JOYFULICIOUS RAW FOOD RECIPES CUISINE

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1 30 JOYFULICIOUS RAW FOOD RECIPES CUISINE

2 The responsibility for the consequences of your use of any suggestion or procedure described hereafter lies not with the authors, publisher or distributors of this book. This book is not intended as medical or health advice. We recommend consulting with a licensed health professional before changing your diet. Except for personal use, no part of this publication may be reproduced, in any form or by any means, electronic, mechanical, photocopying, or otherwise, without prior written permission from the publisher. If you enjoy and benefit from the information in this book, then I invite you to tell a friend, and to visit my website at pamsterling.com, where you can sign up for my newsletter and learn about the additional programs and products I offer. COPYRIGHT 2010 BY PAMELA M. STERLING Published by Pamela M Sterling Design, LLC 273 Beverly Street Laguna Beach, CA pamsterling.com Designed by Nicole Byrkit nicole@entwig.com IF YOU WANT A BIG LIFE, the kind of life you dream of it starts with big energy, and I have found no greater tool to infuse my body with ridiculous amounts of energy, than living raw foods. ~ PAM STERLING 1

3 {introduction} CONTAINED HERE is a collection of my 30 favorite raw food recipes delectable creations made with just fruits and vegetables, seeds and nuts, that are in their raw, natural state. Each recipe passes my 15-minute rule if I can t make it in 15 minutes, I don t make it. In addition, the only equipment you will need is a bowl, a blender and a knife. Keeping it simple is important to me and I believe it is the key to being successful on a raw food diet, especially in the beginning. I BELIEVE we are meant to live with Outrageous Joy. I believe we are meant to thrive. I believe we are meant to live with extreme well-being. I believe we are meant to live an extraordinary life that we absolutely love living. And I believe raw food is a power tool in the tool kit that helps us create that kind of life. That is why I am so passionate about sharing it with you. I AM COMMITTED to your success and offer educational classes both live and online, as well as individualized coaching. Go to pamsterling.com to see what classes are currently being offered. To your joy and well-being, Pam Sterling 2

4 {table of contents} DRINKS & APPETIZERS No-Bean Hummus...5 Avocado Caprese...6 Watermelon Wow...7 SALADS Asian Pear, Celery and Dill Salad...8 Arugula Blueberry Salad...9 Thai Salad...10 All The Good Stuff Salad...11 Curried Carrot Salad...12 Curry Tahini Dressing...13 SOUPS Pineapple Cucumber Gazpacho with Jalapeno, Green Onion, and Cilantro...14 Carrot Ginger Lime Soup...15 Thai Coconut Soup with Avocado...16 Tomato-Basil Soup...17 Creamy Vegetable Soup...18 ENTREES Cashew Cream Sauce Over Cucumber Noodles...19 Pad Thai...20 Basil Pesto with Cucumber Noodles...21 Chili Con Corn...22 Vegetable Spring Rolls with Teriyaki Dipping Sauce...23 Butternut Squash & Cranberry Cous Cous

5 {table of contents}(continued) DESSERTS Coconut Mango Vanilla Pudding...25 Cinnamon Almond Balls...26 Vanilla Cream Sauce...27 Flourless Chocolate Cake...28 Date Poppers...29 SMOOTHIES Coconut, Mango, Raspberry Smoothie...30 Parsley, Ginger, Pear Smoothie...31 Grapefruit, Pear, Cucumber, Spinach Smoothie...32 Clementine, Cilantro, Romaine, Green Smoothie...33 Kale Grape Smoothie...34 Make Your Own Green Smoothie

6 no-bean hummus 2 zucchini, peeled and chopped ¾ cup raw tahini ½ cup fresh lemon juice ¼ cup olive oil 4 cloves garlic, peeled 21/2 teaspoons Celtic sea salt ½ tablespoon ground cumin Combine all ingredients in a high-speed blender and blend until thick and smooth. Serve with slices of cucumber, celery sticks, or carrot sticks. Source: Rawvolution DRINKS & APPETIZERS 5

7 avocado caprese 2 large red or heirloom tomatoes 1 large avocado 10 large basil leaves ¼ cup olive oil ¼ cup balsamic vinegar or lemon juice Slice tomatoes into 1/4-inch rounds. Place 1 basil leaf atop each slice of tomato. Sprinkle tomatoes and basil with oil and vinegar. Slice avocado into 1/4-inch slices and place slices on top of each tomato round. Sprinkle all with salt and pepper to taste and enjoy. DRINKS & APPETIZERS 6

8 watermelon wow 2 cups watermelon 1 tablespoon agave 1 lemon, juiced 6 Mint leaves, sliced Ice Place everything in blender except the ice, blend, and then add enough ice to get to the consistency you want. Thinner for a beautiful pink drink (serve in a martini glass and garnish with mint) or thicker for a refreshing desert you can eat with a spoon. Source: Laura Taylor DRINKS & APPETIZERS 7

9 asian pear, celery and dill salad This is a beautiful and delicious winter salad. 2 cups Pear, diced. Any kind is fine. 1 cup celery diced 2 tablespoons dill, minced Juice of one lime A few sprinkles of toasted sesame oil to taste Salt and pepper to taste 1/4-1/2 cup raw cashews, optional Put all ingredients in a bowl. Toss together and enjoy. SALADS 8

10 arugula blueberry salad 2 handfuls of organic baby or wild arugula 1 cup blueberries 1 cup sun dried tomatoes 1 cup raw asparagus tips Lemon Agave Dressing 1/4 cup lemon juice (about one lemon) 1/4 cup raw agave salt and pepper to taste Toss salad ingredients together with dressing and enjoy. SALADS 9

11 thai salad Thai Salad 2 handfuls Romaine Lettuce, chopped 1/2 handful Cilantro 1 cup fresh pineapple, diced 1/2 cup sundried tomatoes, soaked and sliced 1 avocado, sliced 1/2 red bell pepper, julienned 1/2 cup coconut meat, julienned 1/2 cup chopped raw cashews, optional Celtic sea salt, to taste Freshly ground pepper, to taste Creamy Thai Dressing 1/4 cup toasted sesame oil 1/4 cup Nama Shoyu soy sauce 2 tablespoons olive oil 2 tablespoons lime juice 2 teaspoons maple syrup 1/4 teaspoon Celtic sea salt 2 tablespoons cashews Mix all ingredients of dressing together in a small bowl. Mix all salad ingredients together in a large bowl. Pour dressing over salad to taste. SALADS 10

12 all the good stuff salad All the good stuff is everything but the lettuce. This is my favorite kind of salad. Feel free to add your own favorite ingredients. 1 red, orange or yellow pepper, diced 1 cup celery, diced 1 cup thin asparagus, diced 2-3 carrots, julienned and chopped 4 radishes, sliced 2 green onions, diced 1 cup jicama, cubed 1/2 handful cilantro, chopped 2-3 leaves basil, (optional) chopped Mix and serve with your favorite raw dressing. The Agave Mustard dressing works well with this salad. SALADS 11

13 curried carrot salad 21/2 cups julienne carrots 1 cup organic thompson raisins 1/4 cup pumpkin or sunflower seeds (sprouted optional) 1 green onion, chopped ¼ cup cilantro, chopped Toss ingredients together and top with Curry Tahini Dressing. SALADS 12

14 curry tahini dressing 1/3 cup raw tahini 1-2 tablespoons curry powder 1/4 cup fresh lemon juice 2 tablespoons maple syrup or agave 1/4 tsp fresh ground black pepper dash of sea salt Wisk all ingredients together with a fork and pour over salad. SALADS 13

15 pineapple cucumber gazpacho with jalapeno, green onion, and cilantro 4 cups English cucumber (about 2), peeled and diced 4 cups pineapple, diced 1 cup fresh pineapple juice, (or just another cup of pineapple) 1 green onion, chopped 1 small jalapeno pepper, seeded and diced Juice of 1 lime 2 teaspoons Celtic sea salt 1 handful cilantro 3 tablespoons olive oil Hold out 1 cup pineapple 1 cup cucumber Cilantro for garnish Blend all ingredients except 1 cup pineapple, 1 cup cucumber, and some cilantro to garnish. Once blended, pour in bowl and add diced pineapple, cucumber and cilantro. This soup lasts nicely in the fridge and I think it tastes even better the next day... if you don t eat it all first :) Source: Raw Food Real World SOUPS 14

16 carrot ginger lime soup 2 cups carrot juice 2 limes, juiced 1 avocado 2 tablespoons coconut oil 2 tablespoons Agave 2 tablespoons ginger, chopped dash cayenne, or more to taste Celtic Sea Salt Put everything in the blender and blend until smooth. Source: Raw Food Real World SOUPS 15

17 thai coconut soup with avocado Meat of 3 young coconuts 11/2 cups coconut water, (about one coconut) 1/4 cup lime juice 1 tablespoon ginger, minced 1/4 cup olive oil 4 dates, pitted 1 tablespoon Nama Shoyu soy sauce 1 clove garlic 1 avocado, cubed cilantro to garnish Blend all ingredients except avocado and cilantro. Pour into bowls. Add cubed avocado and garnish with cilantro. SOUPS 16

18 tomato-basil soup 3 cups tomato puree 1/4 lemon, peeled and seeded 1 avocado sunflower sprouts 2 tablespoon fresh basil, chopped 1 tablespoon green onion, chopped 1 clove garlic, chopped Additional sprouts To make tomato puree, blend chopped tomatoes in blender until you have 3 cups. The puree should be chunky, not smooth. Add all other ingredients to puree and blend in blender. Pour into serving bowls and top with additional sprouts. Source: The Raw Gourmet SOUPS 17

19 creamy vegetable soup 3/4 cup coconut water 3/4 cup water 2 stalks celery ¼ yellow onion 1 English cucumber, peeled 1 carrot, peeled ¼ red pepper, seeded 5 6 sage leaves 3 cloves garlic, peeled 2 tablespoons lemon juice ¼ cup olive oil 1 teaspoon Celtic sea salt Chopped parsley to taste Minced rosemary leaves to taste Minced thyme to taste Combine all ingredients and blend in high-speed blender until smooth. The herbs are the key to this soup. Work with the proportions until you find the combination that you like the best. Source: Rawvolution SOUPS 18

20 cashew cream sauce over cucumber noodles 1 cup cashews, soaked for 1 hour (not critical to soak) 3/4 cup water 2 tablespoons lemon juice 1 tablespoon Dijon Mustard 1 tablespoon Olive Oil 1 green onion 1/2 tablespoon garlic 1/2 teaspoon salt 1/2 teaspoon pepper 1 English cucumber, peeled and julienned 2 tablespoons capers 2 tablespoons parsley, chopped Place everything except cucumber, capers and parsley in blender and blend until smooth and creamy, about 15 seconds. Serve cream sauce over cucumber noodles. Sprinkle with capers and chopped parsley. ENTREES 19

21 pad thai Marinade 1 ½ tablespoons maple syrup 3 tablespoons nama shoyu 1 clove garlic, minced 1 teaspoons Serrano chili, minced 1 tablespoon cold pressed extra virgin olive oil ¼ teaspoon sea salt Vegetables 1 ½ cups zucchini, julienned 1 cup cabbage, thinly sliced ½ cups carrots, julienned ½ cup red onion, julienned ½ cup red pepper, julienned ½ cup green apple, thinly sliced, julienned ½ cup fresh coconut meat, thinly sliced, julienned ¼ cup fresh cilantro, chopped Almond chili sauce ½ cup almond butter 1 tablespoon fresh ginger, grated 2 tablespoons fresh lemon juice 2 tablespoons maple syrup 2 garlic cloves 1 tablespoon nama shoyu 1 Medjool date, pitted 1 Thai bird or Serrano chili Water, as needed to thin Garnish Chopped cashews Chopped chives In a blender, purée the maple syrup, nama shoyu, garlic, chili pepper, olive oil and salt until smooth, set aside. Add the vegetables, apple, coconut meat, chopped cilantro, and the purée to a large bowl. Stir until purée evenly coats the vegetables. Blend the ingredients for the Almond Chili Sauce until smooth and creamy. Serve the Pad Thai, drizzling the Almond Chili Sauce on top. Garnish with chopped cashews, chives and a dusting of sea salt & pepper, if desired. Source: Falling Into Raw ENTREES 20

22 basil pesto with cucumber noodles 2 cups Basil 1/2 cup Raw Pistachios 1/4 cup olive oil 1 teaspoon Celtic Sea Salt Freshly ground pepper, to taste Place all ingredients in a blender or food processor. Leave a little chunky. Serve over cucumber noodles. Source: Raw Food Real World ENTREES 21

23 chili con corn 2 cups tomatoes, diced 1 stalk celery, finely diced 1 cup red bell pepper, finely diced 1 tablespoon shallot, minced 1 Serrano chili, minced 1 1/2 teaspoon chili powder 1 teaspoon cumin powder ½ teaspoon onion powder ¾ teaspoon sea salt Place all ingredients in a medium sized bowl and mix together. Set aside. 1 corn on the cob, kernels removed 1 tablespoon olive oil 1 teaspoon nama shoyu ½ teaspoon onion powder ½ teaspoon coriander ½ teaspoon cumin ¼ teaspoon sea salt ¼ cup sunflower seeds, finely chopped Place corn kernels in separate bowl, moisten with olive oil and nama shoyu, sprinkle spices salt and sunflower seeds on top and toss to coat. Add to the tomato mixture and fold in lightly. Remove about ¼ of the chili mixture and place in a blender. Blend to a puree and pour back into chili mixture. Fold in gently and serve. Source: Diana Stobo ENTREES 22

24 vegetable spring rolls with teriyaki dipping sauce Teriyaki Dipping Sauce 1/2 cup Nama Shoyu soy sauce 1/2 cup maple syrup 1/2 teaspoon ginger, chopped 1 clove garlic 1 drizzle toasted sesame oil Spring Rolls 1 red bell pepper, julienned 2 large carrots, julienned 1 cup cilantro, leaves pulled from stem 1 cup whole basil leaves 1 bunch mint, chopped 1 mango, sliced 1 white cabbage, leaves pulled apart Mix all dipping sauce ingredients in a blender or bowl. Place pepper, carrots, mango, mint, cilantro and basil in cabbage leaf and serve with dipping sauce. Source: Raw Gourmet ENTREES 23

25 butternut squash & cranberry cous cous 1 small butternut squash, (about 1 pound), peeled, seeded, and cubed 1/2 cup yellow onion 1 tablespoon coriander powder 1 tablespoon cumin seeds 1/2 cup cilantro, chopped 1 cup dried cranberries 1 cup walnuts, crushed 2 teaspoons sea salt freshly ground pepper, to taste Put small batches of the cubed squash in a food processor with S-blade and process into small cous cous size pieces. Place processed squash in a large mixing bowl. Add onion, cumin, coriander, cilantro, cranberries, walnut, and salt. Season with pepper to taste. Mix well and enjoy. Source: Ani s Raw Food Kitchen ENTREES 24

26 coconut mango vanilla pudding 1 cup coconut meat (1-2 coconuts) 1 cup mango (fresh or frozen) ½ cup coconut water 2 tablespoons raw agave ½ cup cashews, soaked 15 min. 11/2 teaspoons vanilla extract 1 teaspoon salt 1 tablespoon coconut oil ¼ teaspoon cinnamon ¼ teaspoon nutmeg 1/8 teaspoon cardamom Blend all ingredients in a high-speed blender until silky smooth. Eat right away or chill for a firmer pudding. DESSERTS 25

27 cinnamon almond balls 2 cups almond meal 2 tablespoons cinnamon 1/4 teaspoon nutmeg 1 cup raisins, soaked for a few minutes 1/4 cup orange juice 2 teaspoons vanilla extract Combine almond meal, cinnamon and nutmeg in a bowl and mix well. Add orange juice, raisins and vanilla to blender and blend enough to break the raisins apart, but not pulverize them completely. Add liquid mixture to dry ingredients and mix together with a spatula until the mixture begins to form into a ball. Using a teaspoon, take small amounts of dough and roll in your hands to make little balls. Set on plate. These can be served at room temperature or chilled to make firmer. Serve as is, or for an extra treat, top with Vanilla Cream Sauce. DESSERTS 26

28 vanilla cream sauce 1 cup raw cashews, best if soaked 1 hour or more 1 cup coconut meat 1/2 cup water 1/2 cup agave 2 tablespoons vanilla extract 1/4 teaspoons Celtic sea salt 1/2 cup coconut butter/oil, warmed to liquefy In a high-speed blender, blend all ingredients except the coconut oil, until completely smooth. With the blender on low, gradually add the coconut oil and continue to blend until completely incorporated and smooth. This can be served at room temperature and drizzled over the balls, or chilled and used more like a frosting. Source: Raw Food Real World DESSERTS 27

29 flourless chocolate cake 11/2 cups raw walnuts, unsoaked Dash Celtic Sea Salt 10 medjool dates, unsoaked, pitted 1/3 cup unsweetened cocoa or carob power 1/2 teaspoon vanilla 2 teaspoons water 1/2 cup raspberries, for garnish (optional) Place the walnuts and salt in a food processer fitted with an S blade and process until finely ground. Add the dates, cocoa power, and optional vanilla and process until the mixture begins to sick together. Add the water and process briefly. Transfer to a serving plate and form into a 5-inch round cake. Decorate the cake and plate with fresh raspberries before serving. Covered with plastic wrap, flourless Chocolate Cake will keep for three days in the refrigerator or two weeks in the freezer. Bring to room temperature before serving. Source: Celeste Williams DESSERTS 28

30 date poppers Medjool Dates 1/2 cup pomegranate seeds 10 mint leaves Slice open the dates and remove the pit. Tear or chop mint leaves and place just a few inside the date. Finish off the date with several pomegranate seeds. This is easy, festive and a great treat for the Holidays. Source: Jessica de Stefano DESSERTS 29

31 coconut, mango, raspberry smoothie Water and meat of one coconut 1 mango, peeled and sliced 1/2 cup frozen raspberries or to taste Blend coconut water, meat and mango until smooth. Add frozen raspberries and blend until smooth. Enjoy! SMOOTHIES 30

32 parsley, ginger, pear smoothie 1 cup water 2-3 pears parsley 1-2 inches fresh ginger 1/2 cup frozen raspberries, optional Blend all ingredients except raspberries. If desired, add raspberries and blend until smooth but still thick. SMOOTHIES 31

33 grapefruit, pear, cucumber, spinach smoothie 1 pink grapefruit peeled 1-2 pears 1 whole English cucumber 1 healthy handful of spinach Place grapefruit at the bottom of the blender, add all other ingredients and blend until smooth and creamy. SMOOTHIES 32

34 clementine, cilantro, romaine, green smoothie 6 Clementines, peeled 4 large romaine leaves, chopped 1 apple, cored 1/2 handful cilantro 1 tablespoon agave Put everything in the blender on high speed for seconds and enjoy. SMOOTHIES 33

35 kale grape smoothie 1 cup green grapes 1 orange, peeled ½ Bartlett pear 1 banana, fresh or frozen 1 cup kale ½ cup water 2 cups ice cubes Blend all ingredients except ice. Add ice and blend until you achieve the desired thickness. SMOOTHIES 34

36 make your own green smoothie Start with a base of sweet fruits (60%) Apples Pears Mango Pineapple Watermelon Oranges Limes Lemons Cucumber Coconut meat Depending on how watery the fruit is you may need to blend in 1 cup of water or coconut water. Add a good handful of greens after the fruit is blended (40%) Kale Spinach Romaine Swiss Chard Cilantro Basil Mint Carrot greens Beet greens Dandelion greens Blend for a good minute. You will notice the color getting greener as the cell walls break down and the chlorophyll is released. Possible add Ins: Ginger Garlic Green onion Vanilla Agave or Stevia Dates Frozen Banana Frozen berries SMOOTHIES 35

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