RAW: Lesson Three
Dinners
It’s fine to add some cooked food elements to your dinner if you have eaten raw throughout the day. 80% raw to 20% cooked is the golden ratio for longevity and superior health! Remember to always buy organic whenever possible.
Toasted Sesame Ginger Beet Salad
2 beets, peeled and spiralized 2 green onions
.5 cup pumpkin seeds
.5 cup cranberries
Sauce: 1 ounce ginger juice or 1
inch piece of ginger
1 tbs Braggs
1 garlic clove
.5 tsp cayenne pepper
1 tbsp coconut nectar or red
pepper 2 lemons squeezed
1 tbsp toasted sesame oil
-Add ginger, braggs, cayenne, coconut nectar, lemon, sesame oil, and garlic into a blender and blend for a few seconds
-In a bowl add beets, green onions, pumpkin seeds, and cranberries
-Mix together sauce ingredients. Pour over salad and mix well.
‘Salmon’ Steaks
Interior:
3 cups sunflower seeds
1 cup carrots (chopped)
1 cup red peppers (chopped)
1 cup celery (chopped)
.5 cup onions (chopped)
3 tbsp pulse flakes
1 tsp salt
2 lemons
Exterior:
Raw nori paper
Braggs Liquid Aminos (or tamari sauce, or coconut aminos soy sauce alternative)
-Process above mixture, shape into ‘steaks’ on texflex sheets. – Cut nori paper into thin strips, dip into Braggs, and wrap steak.
-Dehydrate for 2 hours at 160 degrees, flip and remove tex flex paper, then place back in dehydrator for 3-4 hours.
-Serve with chipotle mayo or homemade mayo recipe (just add water to cashew cream cheese recipe from lesson 1 until desired consistency is achieved)
Bloomed Rice and Adzuki Bean Chilli served on a Portobello Steak
Pre-steps: Bloom wild rice (soak 1 cup rice in 3 cups water, seal tightly, let sit on counter for 24 hours, rinse every 12 hours). – Soak 1 cup adzuki beans for 2 hours, sprout 1-2 days , rinse every 12 hours
Marinate 4 large portobello mushrooms in BBQ sauce for as long as you can
Combine ingredients then add:
1 cup red peppers (chopped)
.5 cup sweet onions (chopped)
1 cup tomato pasta sauce (recipe below) 1 pkg chili powder
1 pkg organic corn 2 lemons, juiced
1 tsp salt
1 tbs camelina oil
Raw Pasta Sauce
4 Bell peppers
.5 cup sweet onions, chopped
1 clove garlic
2 tbsp camelina oil
1 lemon, juiced
1 tsp salt
1 tsp Italian seasoning
10 sundried tomatoes
-Serve over spiralled zucchinis, add Sprouted Meatballs (recipe below)
Sprouted Meatballs (or Meat loaf)
4 cups soaked and sprouted lentils (see last week’s countertop sprouting lesson), boiled until slightly soft
1 cup chopped onions
1 cup chopped mushrooms
1 cup chopped red peppers
1 flax ‘egg’: soak 2 tbsp flax seeds (freshly ground) in juice of 2 lemons, whisk
1 tbsp coriander
1 drop cumin essential oil (doTerra)
1 tsp Himalayan or sea salt
2 garlic cloves
1 bottle smoky bbq sauce (Simply Natural organic recommended)
optional:
5 cup almond flour for meatballs to make ingredients “stick”
Cayenne pepper, to taste
Cooked instructions (can also prepare raw and dehydrate):
-Cover the mixture in raw tomato sauce or bbq sauce before rolling into balls
-Lightly fry up onions, peppers, garlic, coriander, cumin, salt. To avoid using excess oils, fry in water or vegetable broth, or use Camellia oil
-In a large bowl, combine fried ingredients with cooked lentils and add the flax ‘egg’ so that all ingredients are now in one bowl
-Take half of bowl ingredients and blend, then mix back in with the unblended half. This is to create a ‘meaty’ texture with some pureed lentils and some whole ones. This also creates the perfect texture for rolling into meatballs.
-For meat loaf: Add ingredients into a pan, drizzle thin layer of BBQ sauce on top. (Optional: add baked and mashed sweet potato on top to make a Shepherds pie).
-For meat balls: roll into small ball shapes, cover in BBQ tomato sauce. Bake at 350 for 20 minutes. Freezes well.
Raw Chocolates
Pictured: raw ‘oh henry’ bars
Chocolate base:
2 cups coconut oil
2 tbsp coconut milk powder
6 tbsp cacao powder
1 tsp vanilla extract (organic and pure)
1 tsp coconut nectar
Small amount of stevia to taste
1 tsp cinnamon
-Whisk ingredients together, pour into rectangular mould
Caramel filling:
Soak 1 cup pitted medjool dates, then blend with:
1 heaping tbsp coconut oil
1 tsp vanilla
.25 cup water
-Blend until smooth
-Pour into piping bag and squeeze into chocolate moulds
-Top with Jungle peanuts*
-Lightly cover with chocolate, allowing peanuts to show through
*Jungle peanuts are one hundred percent raw, organic, and fair trade. They are good for your body, for the environment, and for the global economy. They are more flavorful than conventional peanuts and contain all essential essential amino acids without the aflatoxin. They are packed with protein, monounsaturated oil, and vitamin E.