ToChris,Reuben,Ethan,Zachary,Alxxx,Shazzie,EvieandDani,forlovingmeenoughtoletmehavemycakeandeatit.

PublishedbyGrubStreet

4RainhamClose,LondonSW116SSemail:food@grubstreet.co.ukweb:www.grubstreet.co.uk

TextCopyright©KateWood2007Copyrightthisedition©GrubStreet2007DesignbyLizzieBallantyneThemoralrightoftheauthorhasbeenassertedACIPcataloguerecordforthisbookisavailablefromtheBritishLibraryISBN978-1-904943-74-7

eISBN978-1-908117-75-5

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■Contents■Foreword■Introduction■Conceptionandpregnancy■Breastfeeding■Children■Children’sparties■Husbands(andotherpartners)■Aphrodisiacs■Superfoods■Supportingtechniques■Thejourney■Samplemenus■Sprouting■Kitchennotes■Recipes■Dips■Pâtésandspreads■Dressings■Soups■Salads■Savouries■Pastasauce

■Biscuitsandcrackers■Extras■Puddings■Pies,tartsandcakes■Cookies■Sweets■Guestrecipes■Resourcesandrecommendedreading

■ForewordWhenKateWood’sfirstbook,EatSmart,EatRaw,cameout,Iwassoexcited!HavingreadadozenorsorawbooksfromtheUSA,herewastheUK’sfirstrawrecipebooktoincludeingredientsthatIknow,loveandcanfindintheshops!Kate’sbookwassopractical,Iactuallyusedtherecipes.Whatarevelationforme!Now,afterseeingtherecipesinhersecondbook,IamsogladthatKatehasdoneitagain.

Ihaveaconfessiontomake.Overthepastyear,I’vebeeneatingKate’sfoodateveryopportunity.OK,Ihaveafurtherconfessiontomake,Ihaven’tbeenmakingherrecipes,shehas.I’vebeenloiteringinherlargesofa’dupkitchenandmarvellingatthewayshejustpresentsmewithabowl,asmileandaquestionsuchas,‘Wouldyoulikesomespinachcakes?’Ienjoythespinachcakes,Ienjoythecompany,andthenI’mpresentedwithadeliciouspuddingandthesamesmileasbefore.HereldestsonReubendoesthesame,‘I’vemadesomesweetcornandalmondsoup.Wouldyoulikesome?’Thenhegentlywarmsitandhandsmeabowl,toppedwithcrunchybits.MydaughterEviewandersovertothedehydrator,whichisalwayson,alwaysmakingsomething.‘Iwantabiscuit!’Shedemands.Kateproducestomatocrisps,biscuitsandflapjacksforEvietoenjoy.

ThisistheessenceofRawLiving.It’snotjustacollectionofrawingredientsthrowntogetherhaphazardly.It’sarawfamily’sgiftdestinedtohelpusallcreatewonderfulfoodchoicesforourfamilies.

RawLivingisforeveryone.Weallknowweneedmorefruit,vegetablesandrawfoodsinourdiet.Somanymoreofusarenowlisteningtothecuesthatourbodiesaregivingus:‘Begentlewithme,nourishme,loveme,givemefreshair,snugglesandlove,andI’llgiveyouthebestlifeever.’We’reallwakinguptothefactthatlighterlivinginallwaysistheonlywaythatmakessense.Nonutritionisteversaid,‘Eatmoreburgersandchips!’RawLivingoffersussomanywaysinwhichtonourishourselves,thatourbodiescancrossitoffits

listofthingstoremindustodo.

Kateisthemotherofthreerawhome-schooledboys.She’sanauthoroftwobooks.She’sacompanydirector,shehasashopandacafe.Shealsolikestoparty!Shemanagestodoallthisbecausethefoodssheeatsgiveshertheenergytodoit.RawLivingisaninfiniteenergybank.Kateisatrueexampleofasuperbeing,andyoucanbetoo,justbyeatingherfood.OK,youmaynotgettohangoutinherkitchen,butyoucaneatRawLiving’srecipes-it’ssurelythenextbestthing!

KateisalsooneoftheleadinglightsintheRawChocolateRevolution.She’screatedmoredeliciouschocolates,cakes,biscuitsandsavouriesthananyoneelseIknow.Someofthemareinthisbook,soifyoucan’treachhershop,youcanstillexperiencethem.Aren’tyoulucky?Sowithoutfurtherado,allthatremainstobesaidis:‘Letthemeat,Kate!’

ShazzieAuthorandmanagingdirectorofRawcreationLtd

■IntroductionHealthyeatingisofficially‘here’.Itseemsyoucan’tmovethesedaysfornutritionistsadvisingyouwhattoeat,celebritiesendorsinganewdietregime,governmentsissuingstrategies,orthemediasupplyingalarmingstatistics.Wearebecominganationofpeoplewhotakeourhealthseriously,whowanttoeattherightthings,whowanttobeslim,fitandyouthful.Wearerealisingthatinsomefoodsqualityhasdeterioratedoverthepastfiftyyears,tothepointwherewecannolongergetallthenutrientsweneedfromit.Andtherearesomanymorestressestocontendwith,whichdepleteourreserves:environmentallyintheformofpollution,chemicalsinthehome,andelectromagneticradiation;andsocially,inthefast-paced,highpressuredlivessomanyofuslivethesedays.Ifwedonotlookafterourselvesproperly,inevitablywebecomepreytooneofthenumeroussymptomsofill-healththataffectusall;fromgeneralfatigueandmuddle-headedness,throughtoasthma,eczemaandpsoriasis,allthewaytocancer,heartdiseaseanddiabetes.Butitcanbeveryhardtobridgethatgapbetweenourgoodintentionsandourday-to-dayrealities.YoumayhavereadhalfadozentimesnowthatyouneedtogetlotsofEssentialFattyAcids(EFAs)tohelppreventdepression,butyou’restillnotreallysurewhattodowiththatbottleofflaxoilatthebackofyourfridge.You’verealisedyourchildren’sdietislowinminerals,buthowdoyougetthemtoeattheirgreens?You’rereadytokicktheDairyMilkhabit,butwhatareyougoingtoreplaceitwith?Oryoumaysimplynothavethetimeandenergytoresearchthoroughlythenewfoodsyoushouldbeeatingtoachievevitality.That’swhereRawLivingstepsin.

Ifyouexamineallthevariousnutritionaltheoriesanddietplansclosely,allthatadvicehasalotincommon.JillsaysaddalittleingredientX,PaulwantsyoutoaddsupplementY,andforCaroline,cuttingoutZisthekey.Butbreakitdownandtheyareallsayingthesamethings:

■Eatmorefruitandvegetables■Drinkmorewater■Eatmorehealthyfats■TakesomeextravitaminandmineralsupplementsThisisRawLivinginanutshell.Thebasisofarawfooddietisrawfruitandvegetables,preferablyorganicallyandlocallygrown,andeatenseasonally.Tothataddliquidsintheformofpurewaterandfreshjuices;fatssuchasnuts,seeds,avocadosandolives;sproutedgrainsandpulses;andsuperfoodslikebeepollenandspirulina(amicroalgae).Youneedtoavoidmeat,dairy,gluten,sugar,andallprocessedfoods,butoneofthejoysoftherawfooddietisthatitiseffectiveifyoufollowitatleast50%ofthetime.Soyoucouldhavearawbreakfast,acookedlunch,andasaladandsomethingcookedfortea,oreatrawalldayandthenhaveacookeddinner.Chancesareifyoupickedupthisbook,youaredoingsomeofthatalready.See?Eatingrawiseasy,becauseit’sintuitivelywhatwewanttodo.Youdon’thavetogiveupyourfavouritefoods,butyouwillfindovertimethatifyoustickwithit,yourtastebudswillchange,andyouwillstopcravingjunkfoodandstartcravingsuperfood!

Idon’twanttotellyouwhattodo;thereareenoughexpertsaroundtodothat.WhatIdowanttodoistoopenthedoortoawholenewworldofrawfoodcuisine.Rawfoodsarearevelation.Afterwelloveradecadeofeatingraw,Iammoreexcitedaboutthisfoodthanever.Iamstillconstantlydiscoveringnewingredientsorcomingacrossnewcombinations.IfIeatoutatarawfriend’shouse,Iaminvariablydelightedbythevarietyandindividualityoftheircuisine.Rawfoodsinspireustofulfilourcreativepotential,bothinthekitchenandoutofit!Eatingthiswayisarealpleasure:simpleandeasytoprepare,thisfoodcanbesavouredandenjoyedhoweverbusyyourday,andfuelyouwithenergytocopewithlife’sdemands.Whenyoueatfoodsthatarefresh,locally,seasonallyandorganicallygrown,youaretappingintotheinfinitelifeforceoftheearth,youareaccessingdivineenergy,andittastesgood.Thiscollectionofrecipesconsistsofallthedishesthatmyfamilyhasparticularlylovedoverthelastfewyears.AtthetimeIwascreatingthem,Ihadthreesonsundertheageofsevenandlittletimeorenergy

tospendslavinginthekitchen.Ihadtomakesurethefoodwasreadyquickly;butIalsohadtomakesureitwasgoingtobeeaten,andnotleftontheplate.Soheretheyare;auniquecollectionofrawfoodrecipesthatwilltasteamazing,makeyoufeelamazing,andstillleaveyouwithtimetogetoutofthekitchenandonwithyourlife.

Ireallylovedwritingthisbook.Goingbacktotheinformationmademerealisealloveragainhowexcitingrawfoodsare.Itissuchaneasyconcepttotakeonboard,anditseffectsarenothingshortofrevolutionary.Ihavebeentravellingonthispathformanyyearsnowbutit’shumannaturetotakethingsforgrantedandforgethowfarwehavecome.ThesedaysIamintheblessedpositionwheremostofmyfriendsandthepeopleIsurroundmyselfwitharerawfooders;it’snotevensomethingIthinkaboutanymore.Puttingtheinformationtogetherforthisbookhashelpedmeseeitwithfresheyes.Iampassionateabouttheimplicationsoftherawfooddietforoursociety.Wheneveryonestartstohonestlytakeresponsibilityfortheirownhealth,totaketheirlivesbackintotheirownhandsandempowerthemselveswiththetruefactsabouthumanpotentialityandvitality,whatkindofaworldwillwebecreatingthen?Wheneveryonewakesupfeelingassuper-chargedandenthusiasticaboutlifeastheaveragerawfooder,whatamazingrealitieswillwebeabletomanifest?Oneofmymostdearlyheldmaximsisto‘bethechangeyouwishtoseeintheworld.’Thisismymainmotivatingforceforeatingarawfooddiet,andwhyIfeelitissoimportant.Eatingrawprovidesuswithoneofthemostintegraltoolsforlivingalifeofjoyandabundance,forbeingapositiveinspirationtothosearoundus,andtocounteractingallthenegativeandawfulthingsthathappenintheworlddayafterday.Ibelievethebestwaytomaketheworldabetterplaceistobeaforceforgoodineverywayyoucan,ateverymomentpossible;Ibelievecomplaining,fightingandprotestingjustcontributesmoreunhappinesstotheoverallglobalsituation.Aftertwentyyearsofthinkingthisway,Icanseesuresignsthathumanityisbeginningtolearnthatthereisabiggerpicture,andIamoftenoverwhelmedbythemassiveshiftsthatcouldbemadeoncethisconsensusbecomesreality.Nowweareatatimewherethisistrulypossible,andbyholdingthisbookinyourhandsandaccessingtheinformationIhavebuiltupafteryearsofstudyandexperience,youhavefoundawonderfulkeyforreallymakingyourlifeashining

example.Howfantasticisthat?

KateWood

■ConceptionandpregnancyConceptionisthestartofanamazingjourneyintoparenthood,andthemoreyoucandotoprepareyourselfandbuildasolidfoundation,theeasieritwillbetospringboardintothechaoschildrenbringintoyourlives.Ifyouareatyouroptimumphysically,itwillenableyoutoconceivequickly,carrythebabysuccessfully,giveyourchildagreatstartinlife,andbuildupyourstoresfortheintenselydepletingworkofpregnancyandbreastfeeding.Foratleastthreemonthsbeforestartingtotryforababy,ifcircumstancesallow,itiswisetoexamineyourdiet,youremotionalwell-being,andembarkonacleansinganddetoxificationprogramme.

Likemanyyoungpeople,beforeIhadchildren,Irarelygotill,hadlittlestressinmylifeandfewrealresponsibilities.Iatesensibly,butdidn’tgivemuchthoughttowhereIgotmycalciumorironfrom.Ididn’thaveaGP.Idon’trememberevensufferingfromtheoccasionalcold.SonotonlydidtheprospectofparenthoodmakemethinkseriouslyabouthowIwasgoingtocareforachildwithoutfollowingtheconventionalmodels,itmademereassessmyownhealthprovision.Carryingababyputsuntoldstressonthebody,anditdoesn’tstopatbirth;breastfeedingdemandshugeamountsofphysicalresourcestoo.Eachtimeyouhaveachildyourbodyisleftweakenedanddepleted,andunlessyoutakeaproactiveapproachtoyourhealth,eachsubsequentbabyislikelytobringhealthcomplicationsasthestressofparenthoodtakesitstoll.

IntheUK,onaverage,ittakesacouplesevenmonthstoconceive.Ifyouarefortunateenoughtobeinthepositionofactivelytryingforababy,therearemanysimpledietarymeasuresyoucantaketoincreaseyourfertilityandeasethetransitionintomotherhood.Thisisn’tatimetobeembarkingonaradicalhealthyeatingplan,butthereareafeweasyandgentlechangesyoucanmake.Ifyouaretooextreme,youwillonlyyo-yobacktoyouroldwayswhenyougetpregnant,whichputsstressonyourbody.Ifyougoonadetoxingprogrammewhenyouarepregnantandbreastfeeding,thebabycanabsorbthetoxinsthatyourbodyisgettingridof,throughtheplacentaorinyourmilk,soitiswisetoavoidcleansingatthistime.Manywomenfindithardtokeepuphealthyeatinghabitswhen

pregnant,particularlyinthefirsttrimester,sobesttoeatyourgreensnow,beforetheymakeyouthrowup!

Oneofthemostbasicwaysyoucanincreaseyourfertilityistocutoutalcohol,tobacco,andcaffeine.InhisbookOptimumNutritionBefore,DuringandAfterPregnancy,PatrickHolfordcitesresearchshowingthatdrinkingjustonecupofcoffeeadaycanhalfyourchancesofconceiving,ascandrinkingalcoholdaily,thatsmokingdamagesthequalityofyoureggs,andreducesthenumbercapableofproducingababyandadiethighinantioxidantshasbeenshowntoaidfertility,especiallyinwomenover35,soeatinglotsofrawfruitandvegisamust.Beingbothunderweightandoverweightcanlessenyourchancesofconceiving.Inonestudy,nearlythreequartersofwomenwithunexplainedinfertilityconceivednaturallyoncetheystoppeddietingandachievedtheiroptimalweight.Conversely,ifyouareoverweight,thiscandisturbyourhormonebalanceandstopyouovulating.Losingjust10%ofweightcandramaticallystimulateovulation.

Thetwoessentialmineralsforfertilityareseleniumandzinc.LessthanoneintenpeopleintheUKreceivetheirRecommendedDailyAllowance(RDA)forzinc;goodsourcesarepumpkinseeds,chickpeas,cheese,andtahini.ThebestsourceofdietaryseleniumisBrazilnuts,whichcontain839mcgin30g/1oznuts(theRDAis55mcg!).Anothergoodsourceiswholegrains,suchaswheat.However,duetointensiveagricultureoverthelastcentury,andtheextensiveuseofchemicalsandpesticidesontheland,theUKsoilisgenerallydepleted,anddoesn’tcontainthelevelsofmineralsitusedto,seleniumbeingoneofthoseminerals.Onthevitaminfront,B6istheonetowatchoutfor,foundincauliflower,watercress,bananasandbroccoli.AlsoimportantisadailydoseofEFAs,whichyoucanfindinflaxseedandhempoil.Ifyoudon’tcurrentlytakeanysuperfoods,nowisareallygoodtimetostart,foryourbaby’ssake.Goodonesforfertilityarebeepollen(whichishighinB6andzinc),andmaca(LepidiumMeyenii),alsoknownasnature’sViagra(seeSuperfoodschapter).

Nauseainpregnancyisaresultofthehugesurgeofhormonesthatpervadethebodyatthistime.Butinsomeprimitivetribalcultures,morningsicknessisunknown.Ibelievethedegreetowhichyougetsickispartiallyconnectedtohowmanytoxinsyouhavestoredinyourbody,aswellasemotionalandlifestylefactors.Alsoaffectingyouishowmuch

stressyouareunderduringthepregnancy;stresscreatestoxicityinthesystem.Youcanhelpyourselfbydoingalivercleansebeforeyoutryandconceive.Everymorningforsixweeks,firstthinginthemorning,takeatablespoonofoliveoilmixedwithatablespoonoffreshlemonjuice.Itmaynottastegoodtoyouandcouldwellmakeyounauseousinitself,butitwillhelpclearoutcongestionintheliver,andthatshouldputyouingoodsteadforwhatistocome.Wheatgrassisalsoanexcellentlivercleanser.Itiseasyandcheaptogrowyourown,oryoucanbuyready-madetraysfromhealthfoodstoresoronline.Drinking4tablespoonsofwheatgrasseverymorningisoneofthebestwaysofdetoxifyingIhavecomeacross,becauseofitshighchlorophyllcontent.Chlorophyllissimilarincompositiontohumanblood,andoxygenatesthecells.Itisalsofantasticforbalancingbloodsugar,andlowbloodsugarcanbeanothercauseofnausea.

It’svitaltostayhydrated,especiallyifyouarevomitingregularly.Manywomenfinditnexttoimpossibletodrinkpurewateratthebeginning.Ifyoucan’tfaceit,tryherbalteas,orsomeverydilutedfruitconcentrate;somewomenfindcarbonatedwaterpalatablewhenplainwaterisnot.Ideallyyoushouldbeaimingforatleasttwolitresofliquidaday,ifnotthree.Gingerandlemonarepopularhomeremedies.Makesometeawithgratedgingerroot,asliceoforganicunwaxedlemonandhotwater,orifyouhaveajuicer,addapieceofginger(asmuchasyoucanstomach)andasliceoflemonandjuicewithapplesand/orpears.

Onceyou’veconceived,you’reintoawholenewunexploredterritoryfoodwise.It’sunfair,butatthetimewheneatinghealthilyisprobablymoreimportantthanithaseverbeeninyourlife,itbecomesveryhardtocontrolyourdesiresforwhatyoudoanddon’twanttoeat.IknewIwaspregnantthesecondtimebecauseIdevelopedastrongcravingforMarmiteontoast,neitherfoodswhichIusuallyeat,andtheexactsamecravingIhadhadwithmyfirstpregnancy.I’msureit’snocoincidencethatMarmitecontainsbeneficialvitaminsandmineralsforthedevelopingfoetus,andmanywomenreportitalleviatessickness.MybodyknewitwantedBvitamins,andknewwhereithadgottheminthepast,sosentmeinthatdirection.Manywomenfindtheywantveryblandandsimplefoods,withoutrichsauces,andhoweverhealthyyouare,youarelikelytofindyourselfcravingrubbishyfoods–anythingthat’scomfortingandcalming.It’simportanttostrikeabalanceandlookafteryourselfinallareasofyourlifeasmuchasyoucan;thisislikelytobeyourlastchance

togetleisuretimeforafewyears!Don’tbehardonyourselfforwantingunhealthyfoodsanddon’tdenyyourselfwhatyouwanttomakeyouhappy;butbalancethejunkwithsomenutrientdensefoodsthatyoustillfindpalatable.Thekeytooptimumhealthinthisperiodisthroughfindingafewreallynutritiousfoodsthatyouloveandmakingsureyougetthemdownyouasmuchaspossible.Youwon’thavemuchroominyourstomachforbigmeals,butyouneedtomaintainyourstrengthup,sokeepthefocusonjuicesandsuperfoods.Eatingrawisreallynotthepriority:makingsureyouaresendingyourbodyalltheloveyoucanandfeedingitvitaminsandmineralsanywayyoucaniswhereyourattentionshouldgo.Tryingtobetoocontrollingoveryourdietatthistimeisunhelpfulanddangerous.Ifyouhaven’tdonetheworkonyourhealthpriortoconception,nowisreallynotthetimetobepushingyourself.Loveyourselfforexactlywhoyouare,andrevelinthisuniqueandfascinatingperiodinyourlife.

■BreastfeedingBreastfeedingcanbeawonderfullybondingexperienceformotherandbaby,anditistrulyamazingtowatchyourlittleoneflourishonthemiraclefluidyourbodymakes.Butitisreallyhardwork!Whereaspregnancydemandsonly300extracaloriesadayfromthebody,breastfeedingdemandsabout500.Andwhereaspregnancyisatimeto(hopefully)rest,nurtureyourself,andbatheinthenearuniversalgoodwishesofeveryonearoundyou,thecommitmentofbreastfeedingisgivenlittletonorecognitioninoursociety.Youareliterally,givingofyourself,usuallyforendlesshours,dayandnight,whileyouareexpectedtocompetentlycarryonwithallyourotherresponsibilitiestoo.Nowondermostwomengiveupbeforethefirstyearisout.Butthereisnodoubtthatthelongeryoubreastfeedfor,thebetterstartyourchildhasinlife.Inmyexperience,mostchildrenwhoareallowedtoself-weandosoaround36monthsold,althoughmanygoonlonger.

Sohavingjustgonethroughthemiracleofpregnancyandchildbirth,whenyourbodyhasreallybeenputthroughitspaces,ithastodealwiththismostdemandingoftasks,maybeforseveralyears.Mostwomenfindthemselvesravenouslyhungryinthefirstfewmonthsafterthebirth.Itisvital,foryourhealthandthatofthebaby,thatyoutakereallygoodcareofyourself.Youmightnotgettimetonurtureyourselfwithlongbaths,uninterruptedtimewithyourpartner,orSundaylie-ins,butyoucaneatwell.Infact,itmaybeawelcomeopportunityforyoutoeatasmuchasyoulikewithouthavingtoworryaboutputtingonweight!

Betweenthethreeboys,Ibreastfedcontinuouslyfornearlytenyears,andwasonahighrawdietthroughoutthistime.Isearchedlongandhardfortheanswerstogoodhealththatwouldhelpsustainme,andnotleavemefeelingexhaustedanddepleted.Rawfoodshavewithoutadoubtbeenamajorfactorinallowingmetogivemyalltomychildren,andstillhavesomeenergyleftformyself.Buttheyhavetheirlimits.Breastfeedingissodemandingonthebodythatyouneedtoconsumehugequantitiesofnutrients,andhowevercarefullyyoueat,you’renotgoingtobeabletogetenoughfromyourfood.Overeatingisnevergood,putsastrainonyour

digestivesystem,andmakesyoutiredandsluggish.Inmyopinion,theanswerslieinsuperfoodsandjuices,whichwhenusedcorrectly,giveyousustainedenergy,withoutcreatingadditionalworkforthebody.

Youneedtoensureyou’regettingyourprotein,tohelpbuildbaby’sbodyup.Lotsofsproutsareessential:lentil,chickpea,andmungbeanarewonderful.Toomanynutsandseedscanbemucus-forming:ifyouovereatonthem,particularlyiftheyarenotsoakedfirst,youmayfindyourchildstartsproducinglovelythickgreenoryellowsnot.Thebestonestohavearehemp,sesame,pumpkinandsunflower,makingsuretheyaresoakedforatleastafewhours.Ialwaystrytosoakthemovernight,andthenleavethemtosproutforawholedayifpossible.Sesameisapowerhouseofnutrients:particularlyneededforbreastfeedingarecalcium,iron,zinc,andtheBvitamins,especiallyB6.Zincisreallyimportant–accordingtoleadingUKnutritionistPatrickHolford,onlyoneintwentypeopleintheUKgetstherecommendeddailyamountofzincinthediet.Goodsourcesarepumpkinseeds,chickpeas,andtahini.B6canbefoundincauliflower,watercress,bananasandbroccoli(onebananaprovidesover50%oftheRDA),anddon’tforgettheB12–theonlywaytobe100%surewiththatoneistotakeitinsupplementform.Asforcalcium,breastfeedingwomenneedawhopping550mgextraperday-lookforitingreenveg(particularlybroccoli),seaweeds,sesameseedsandmaca.

Youalsoneedagoodsupplyoffatstomakelovelyrichbreastmilk.Again,don’toverdothenutsandseeds,butdoincluderawoilssuchasoliveandflax,aswellasavocadosandolives.Flaxoilisalwaysimportantinthediet,butnevermoresothanatthisstage:trytoinclude1-2tablespoonsaday.Ifyou’renotstrictlyrawyoumaywanttoincludesomemolassesinyourdiet:richinironandcalcium,it’sverygoodmixedwithtahiniandspreadoncrackersandEssenebread.Nutritionalyeastflakesarenotarawproducteither,butchockfullofBvitamins,andmakeatastyadditiontomostdinners.

Somedays,Iusedtofeelverymuchlikeacow:Ididlittlebuteatmygreensandproducemilk,goingbackandforthbetweenbabyandkitchenfrommorningtonight,alternatelygrazingandbeingmilked.Mygreenjuiceismywonderdrink,mylifesaver,thetonicIabsolutelycouldnotdowithout.Never,sincemydiscoveryofrawfoods,haveIexperiencedsuchaprofoundshiftinhealthasIdidwhenIstartedongreenjuiceeveryday.

Ittookmydietontoawholenewlevel,partlybecauseitisanexcellentwayofgettingnutrientsintothebody,particularlythemineralswhicharesoessentialforbreastfeeding.Butequallybeneficialarethedeepcleansingandalkalisingpropertiesofthejuicethatfloodmysystem,keepmeinbalance,andhelpmetomakebetterfoodchoicesthroughouttheday.Idrinkatleasthalfalitreoronepintaday,usuallyacombinationofbroccoli,fennel(whichisgoodformilkproduction),celery,cucumber,andparsley(foriron).Youcan’tbeatsomelocallygrown,inseasongreenssuchasspringgreens,chard,orkale,orifyoulikeyourwildfoods,dandelionandnettlearewonderfulleavestojuice.Icouldnotgetenoughbroccoli:inoneformoranother,Ihadaboutakiloaday.It’soneofthemostnutritiousvegetables,andexceptionallyhighincalciumandtheBvitamins.

Remember,youareeffectivelyprovidingyourbabywithitsfirstfood,andifyourdietislacking,soistheirs.Toensurethegoodhealthofyourbaby,itisvitalthatyouovercompensate,packingasmuchnutritioninyouaspossible,ratherthanriskleavingyourchilddeficient.Forthisreason,superfoodsarereallytheonlywaytogo.Superfoodsarenaturalplantfoodsthatareincrediblydensenutritionally,andaremuchmoreeasilyassimilatedbythebodythanartificiallyproducedsupplements.Thereisahugevarietytochoosefromthesedays,buttheonesIrecommendforbreastfeedingarebeepollenandmaca.Beepollenhasadelicioussweettaste,andgivesyouaninstantenergyhit,soyoucanhavesomewheneveryoustarttoflag.It’sacompletefood,containingallthevitaminsandmineralsessentialtothebody,butparticularlynoteworthyformumsbecauseofitshighlevelsofvitaminB6andzinc.Macaisgreatforbalancingyourhormones,andcanhelpliftyourmoodandstaveoffhungerwhenyou’resittingfeedingallday.Itisalsousedforstaminaandendurance,aswellasbeingacompleteproteinandhighinmanyvitaminsandminerals,includingcalciumandzinc.

Ialsorecommenddrinkingplentyofwater.Youmaybeshockedatfirstattheamountsyouneedtodrink,butthinkofallthosehoursyousitfeeding,andhowmuchfluidisleavingyourbodyintheformofbreastmilk.Ipersonallyusedtodrinkfourlitresaday:oneinthemorning,beforebreakfast,anotherbeforelunch,anotherintheafternoon,andonemorebeforebed.Itisveryimportanttostayhydratedtowardofffatigue–Iwouldsayaimforatleastthreelitresaday.

Breastfeedingisnotdiscussedmuchbecauseit’snotsomethingwewillalldoinourlives:evenwhenyou’vediscountedthemalehalfofthepopulation,manywomendon’thavechildren,andmanyofthosethatdo,choosenotto,orcan’t,feedtheirbabiesthemselves.Butitissomethingthatmostofusexperience,asnewbornsourselves,andassuchitiscruciallyimportantbecauseitprovidesuswithourphysicalfoundation,asourlittlebodiesbuildandgrow.Thenutritionthatwereceiveinthewombandinthefirstfewyearsatthebreastcansetusupforalifetimeofgoodhealth.Itseemstomeindisputablethatallwomenwhocarrythisgreathonourandresponsibilityshoulddothebesttheycantoensurethewell-beingofthenextgeneration.

■ChildrenFeedingchildrenisaminefield,whetherthey’rerawornot.Whenthey’relittle,it’simpossibletoknowwhattheywanttoeat,resultinginmanywastedmealsandfrustratingfeedingtimes.Whentheygetolderwhattheywantisn’talwayswhatwewouldwantforthem!Asrawfoodists,it’smadeevenharderbythelackofconcreteinformationonsuitablefoodsforchildren;therearesomanydifferingopinionsonwhataretherightfoodsforadults,andtherehasbeenvirtuallynoresearchonhowchildren’sneedsdifferfromours.Ontheonehand,youmightconsiderweaningyourchildonfruit,asitiseasytodigestandeasytomash.Butthenyoumightworryabouttheamountofsugarinthediet,soconsiderveginstead.Butrawvegaremuchhardertopuréeandnotsotasty.Doyouaddinfatsforsustenance,oraretheytoodenseforchildren?Whataboutsproutedgraincrackers,dotheymakegoodfingerfoods,oraretheytoodenaturedforbaby’ssensitivepalate?Ifyoulistenedtoallthe‘experts’youwouldendupfeedingthemnothing,butthatisthelastthingyouwanttodo;youwantabig,healthywell-fedbabytodemonstratetoalltheconcernedrelativesandhealthcareprofessionalshowyouroffspringisthrivingonyourchosendietandthatyouarearesponsibleparent.

Iamsorrytosaythereisnosimpleanswer.IwishIcouldsay‘givethemthis,this,andthis’,andallusmumscouldrestpeacefullyinourbedsatnight.Thethingischildrenaretheirownpeople,withtheirowncharacteristics,andtheirownlikesanddislikes.WhenReubenwasborn,IhadallthesefixedideasonhowIwasgoingtoweanhim,acarefullyprogrammed,well-balanceddiet,gentlyintroducinghimtoawiderangeofhealthyrawfoods.Buthewashavingnoneofit,steadfastlyrefusingwhateverIputinfrontofhimunlessitwascooked.WhatIlearntisthatchildrenareourmirrors;whateveryoueatwhiletheyareinthewombinfluencestheirtastebuds,settingdowntheirdesiresandcravingsfortheirfirstfewyears.Reubenhasatasteforcookedfoods,becauseIatethemwhenIwaspregnantandbreastfeeding;Ethandoesn’t,buthehasaverysweettooth,asIwaseatingalotoffruitwhenIwascarryingand

feedinghim.Asparentswearetheirrolemodels;iftheyseeoneorotherofuseatingcookedfoods,youcanbesuretheywillwantsometoo.Youcan’tsethigherstandardsforyourchildrenthanforyourself,itjustdoesn’twork;ifyouhavecookedfoodsinthehouseyouaregoingtohavetoacceptthattheywillbeeatingthemtoo.So,likemostthingsinlife,itcomesrightbacktowhereweareinourselves.Allwecandoistosettherightexamplewithwhatweeat,andsureasdurianisdurian,theywillfollow-eventually.

Don’tspendyourdayinthekitchentryingtofindsomethingtheyrelish,oryouarecreatingissuesaroundfood.Ifyouletthemseethatitisabigdealtoyouwhattheyeat,theyquicklycatchonitisoneofyour‘buttons’thattheycanpresstowindyouup-youaresettingyourselfupforpowerstrugglesandmiserablemealtimes.Ontheotherhand,don’tstarvethemonadietofgrapesandcucumber;childrenneedsustenance,theyneedreserves,becausethey’regrowingsofast.Ifthereareoneortwofoodsthattheywilleat,thatseemtosuitthem,likebananasoravocados,don’tworry,justletthemgetonwithit–inamonthortwothey’llbeontosomethingelse.Iftheyrefuseeverythingyouprepare,justmakeextrasofwhatyouhave.Mostchildrengothroughfussystageswhereitseemslikethey’renoteatinganything;butnochildwillwillinglystarvethemselves(theywillalsogothroughstageswheretheywanttoeatyououtofhouseandhome!).Ifyoukeeppanderingtothemandmakingthemspecialdishes,theyaregoingtokeepdemandingtheirownmealsandcreatingawholeloadofworkforyou.It’sahardbalancingact,tomakesurethey’reeatingenoughwithoutmakinganissueoutofit,butthetrickreallyistojustletthemseeyouenjoyingyourfood,andtheywillwantsometoo.

Thesecretoffeedinghealthychildrenisallthelittleextrasthatyoucanaddinwithoutthemnoticing.Thereareanumberofthingsyoucanincludeintheirdietthattheywillbarelytaste,butwillreallyboosttheirnutritionallevels.Thetwomostimportantonesarewaterandflaxseedoil.Icouldwriteawholechapterontheimportanceofgettingenoughofthese,butsufficetosaythattheywillmakeahugedifferencetoyourchild’smood,energy,andabilitytolearnandconcentrate.Fewchildrendrinkenoughwater–everytimeminearehungry,Itellthemtohaveacupofwaterfirst.Sooftenwemistakethethirstsignalforhunger.Bythetimetheyarefive,youshouldbeaimingforonelitreaday,uppingittotwobythetimetheyareteenagers.FlaxoilisthebestvegansourceofEFAs,theomega6andomega3oils.Mostflaxoilsareprocessedinsuch

awaytoensurethattheyarestillraw.Childrenneedatleastateaspoonaday,preferablyatablespoon.Wecanalsofinditinflaxseedsandhempseeds,butitismuchharderforthebodytoabsorb.Ifyoucan’tgetthemtotakeflaxoil,youcanalwaysmassagethemwithit;theywillabsorbitthroughtheskin.Wehavelecithinwithourflaxoil:itcontainsphosphatidyl-cholinewhichhelpswithbraindevelopment,anditalsoaidsintheemulsificationoffats,enablingthebodytoabsorbtheEFAsbetter.

Iamalsoagreatbelieverinsuperfoods.Oursoilissodepletednowthatevenifweeatorganicfood,thenutrientlevelsarestilllowerthantheywerejustfiftyyearsago.Superfoodsareparticularlyinvaluableforfussychildren,actingasasafetynet,soyouknowatleastthey’vehadsomethingdecentonthosedayswhentheydon’twanttoeat.BeepollenandKlamathLakeblue-greenalgaearebothnaturalfoodsourceswhichcontaineverythingthebodyneedstosustainlife.Childrenonlyneedtinyamounts,soitneedn’tbecostly;about½teaspoonaday,ortheywillbetoorestlessandunabletosleep.

Seavegetablesarethemostmineralrichfoodsthatthereare,andthere’sawidevarietytochoosefrom.Wehavekelppowder(just½teaspoonforthechildren),andClearspringAtlanticseasalad(ablendofseavegetables)ornoriflakesonourlunch(alongsidenutritionalyeastflakeswhicharen’traw,butareagreatsourceofBvitamins,andchildrenseemtolovethetaste).Fordinner,Ioftenputarame(or‘worms’!)intheirsalad.Theylovenorisheets(kidsthinkit’sgreatfuntoeatpaper,IrememberIlovedricepaperasachild),andafunmealistomakeacoupleoftastypâtés,putthemonthetablewithsomesprouts,andletthemmaketheirownnorirolls.Dulseandwakamemakegreatseaweedcrispsifyourinsethem(wakameneedssoakingfortenminutes)andputtheminthedehydratorforaboutsixhours,untilcrispy.Whilewe’reonthesubject,tomatocrisps(seeEatSmartEatRaw)areanotherfavouriteinourfamily.Wespreadnutbutteronthemandsandwichtwotogether.

Foryears,theboys’favouritewaspasta–Icookedsomericeorcornpastaanddrowneditinrawpastasauce.They’rehappybecausethey’regettingpastafordinner;I’mhappybecausethey’regettingtomatoes,celery,carrots,avocado…Thankfully,I’veweanedthemoffthecookeddinnersnow,butI’veusedthistrickalotinthepast:theythinkthey’regettingacookeddinner,whenyouknowthey’regettingtheirquotaofrawaswell.Iusedtomakeasoupbycookingpotatoesandonions,then

addingsomerawvegandalmondbutterandblendingitallup.Youcandothiswithrice,millet,lentils:cookasnormal,andwhendoneaddvegetables,seaweed,andnutbutter,whateveryoucansneakpastthem.Theotherthingthatworksgreatiftheywantcookedfoodisbartering.Makeadealwiththem–ifyoueatacarrot,youcanhavearicecake;ifyoueatabananayoucanhavesomeyogurt.Iftheyeatalltheirdinner,theycangetatreatlikeadateorasweetieinthebath.Thissystemisfantasticbecauseitgetsyououtofarguments;theydon’thavetodowhatyouwant,butiftheydon’t,theywon’tgetwhattheywant–it’ssimple,anditworkedforme.

Mostchildrenwillpreferfruitovervegetables,soyou’vereallygottoencouragethemtoeatthosegreenleafiesandsteerthemawayfromtoomuchsugar.Trynottoletthemeatmoresweetfruitthanveg,ifyouletthemfilluponthesweetstuffyouareencouragingasugarhabitandmoodswingsthatyoudefinitelydon’twantinatwoyearoldorateenager.It’sfarbetterthattheyeatlightlycookedvegetablesthannoneatall.Thingslikekaleandbroccoliarefantasticjuststeamedorstirfriedforacoupleofminutestosoftenthemalittle,andsmotheredinacreamynutdresssing.Avoidtoomuchdriedfruitbecauseofproblemswithtoothdecay.Onegoodwaytostartthedayiswithasmoothie,andbiggerchildrenmaytakeprideandpleasureinmakingtheirown.Theycaninventtheirownrecipes–abanana,someseasonalfruits,theirfavouritenutbutterorflaxoil,andacupofwatertoblend.Bananaicecreamisanotherfavouriteofours–peelbananas,breakintochunks,freezefor12hours,andprocess,preferablyinahighpowerjuicer,butafoodprocessororVitamixwilldo.Wehaditforbreakfasteverydayonesummer-howfantasticisthat,havingicecreamforbreakfast?WhenEthanwasgoingthroughoneofhisfussystages,hehadchocolatepuddingwithaddedflaxoilandblue-greenalgaeeverydayforlunch–andwhocanblamehim,Ihadtostopmyselffromeatingitallmostdays.

■Children’spartiesChristmascomesbutonceayear,birthdayshowevercomeonce,twice,ormaybemore,dependingonthesizeofyourfamily.Atfirst,cateringforachildren’spartycanseemlikeeveryrawfoodist’snightmare–thepotentialforconflictsoverjunkfoodishuge.IntheearlydaysIusedtoworrymyselfsillytryingtoprepareafeastthateveryonewouldbehappywith.Ofcourse,youcan’tpleaseallthepeopleallthetime,anddespitemybesteffortsitneverreallyworked.ThemainproblemwasthatthemoreeffortIputin,themoredisappointedIwaswhenpeopledidn’tappreciate,orevenworse,didn’teat,myrawculinarycreations.OrifIput‘healthy’cookedfoodout,likericecakesorvegancookies,Iwouldbeannoyedwhenthatwasallmychildrenwantedtoeat,whiletheircousins,accustomedtojunkfood,wouldn’ttouchthematall.

Inmyexperience,childrenaren’treallythatinterestedinfoodatparties.Theywanttorunaroundmakinganoiseandamess,andhavefartoomuchenergytoactuallysitstillforanylengthoftimeandeatanything.Youusuallyneedfarlessthanyouthinkyouaregoingto.Forinstance,atEthan’slastpartyIwasdoingdipsandonlyhadtwocarrotstogoroundfivechildrenandthreeadults.WhereaspreviouslyIwouldhavesentChrisoutonanemergencytriptotheshops,IjustdidwhatIhad,andwhatdoyouknow,therewasstillsomeleftoversattheend.

Thebasicplanistokeepitsimple.Don’ttrytoohardtoimpresspeoplewithyourgourmetrawcuisine,becauseno-one’sgoingtobethatbothered.Asageneralrule,don’tputanythingoutthatyoudon’tmindyourchildreneatingalotof.Youcan’targueaboutfoodinthemiddleoftheparty,anditwouldbemeantolimitwhattheyhave–theyneedtofeelthattheycanspoilthemselves.Sodon’tputoutricecakesunlessyoudon’tmindifthatisalltheyendupeating.Forolderchildren,iftheyareabsolutelyadamantthattheywantcrisps,veggiesausages,orwhatevertheyhadatafriend’sparty,thenjustbuyenoughsothere’sonlyalittlebittogoroundandtheycan’toverdoseonthem.Butifyoucangetawaywithit,it’sbettertoleavethatstuffoutalltogether.Youcanbetthatifyouputoutabigbowlofcrispsandabigbowlofcarrotsticks,allthecrisps

willgeteatenandallthecarrotswillbeleft.

Sojustdothebareminimum.Dipsareabasicthatyoucan’tgowrongwith.Yellow,orangeandredpeppers,carrots,broccoli,andcucumbersticksfordippingarethemostpopular(celeryalwaysgetsleft).Doacoupleofdipssuchasrawhummus,tomatoketchup(yes,really,therecipeinEatSmartEatRawmakesagorgeousdip),ortahinidip–onevegetablebasedoneandonenuttyoneforvariety.Trafficlightbiscuitsareawinner.Arrangethemoneverychild’splatebeforetheysitdown,tostartthemoff.Replacefatty,salty,friedpotatochipswithtomatocrisps.Ifyou’recateringforadultsaswellmakeabiggreensaladandyoushouldbecovered.

Personally,Iwouldsteerawayfromdesserts.Agatheringofchildrenneedsnoencouragementinordertorunaroundhyperactively.Toomuchsugarandthereareboundtobetears.Allyouneedisafruitbowlsotheycanhelpthemselvestograpes,apples,orangesorbananas.Ifyou’rekeen,youmightwanttomakesomesweetieswithnutsanddriedfruit,orsomedehydratedcookies.ForReuben’sbirthdayoneyear,hewasinsistentthatwemakerawcupcakes.Wemadeacookiemix,somewithoatgroatsandsomewithsproutedwheat(youcouldusetheflapjackrecipeandjustaddalittleextrawater,4tablespoonswoulddo,tomakeacookiebatter),andspooneditintolittlepapercases.Whentheyweredehydratedthenextday,wemadeacarobicing,andputalexiaraisinonthetopfordecoration.Jellyandicecreammightalsobeworthatry,althoughnotforchildrenusedtodairy,sugaretc.whowillprobablyfindittooblandandrejectyourefforts.Maketheicecreamfromfrozenbananas,andthejellymadefromagarandjuiceorpsylliumandpuréedfruit.It’smessy(makesuretheysitatthetabletoeatit),butdelicious.

Anotherideathatchildrenloveistomakelittlefruitkebabs.Buyapackofcocktailsticksandassembleyourchoseningredients–youwantaselectionofdriedandfreshfruit.Skewerthemasclosetoeatingtimeaspossible,sotheydon’tbrownandbecomeunappetizing.Getyourchildrentohelpyouputtingfourorfiveitemsonthestick–thepossibilitiesareendless,buttryandgetamixoffreshanddriedfruitoneach.Forsomereason,childrenadoretheselittlecocktailsticks,andhaveasmuchfunmakingthemastheywilleatingthem.Ifyoudon’tmindthemess,youcanmakesomecarobsauceorcashewcreamtodiptheminto.

Butbesttosaveyourenergiesforthebirthdaycake,whichreallyisyourpiècederesistanceandtheonedishthateveryonewillremember.Ifyouarehavinglotsofchildrenwhoaren’tusedtorawfoods,afruittartisthemostfoolproofoption.Makeacrustwithequalamountsofdatesandalmonds,andfillitwithwhateverfruitisinseason.Inthewinter,youcouldsliceapplesandpearsverythinly,andfillthecrustwiththose.Inthesummer,aselectionofberriesmakesawonderfuloption–blackberries,raspberries,blueberriesandstrawberries.Oryoucouldtryanexoticfruitcombosuchasmangoandkiwi,twofruitsthatarealwayspopularwithchildren.

Onemoretip-alwaysgivetinyportionsofcake.Ifinditverysouldestroyingtoseeallmywonderfulfoodleftoverwhenallthechildrenhavetakenacoupleofmouthfulsandpusheditaroundtheplateabit.Theycanalwayscomebackforseconds,thirds,andevenfourths!Psychologically,yourchildrenwillfeelalotmoreindulgedandspoilediftheyhavehadthreesmallportionsofcakethanonelargeone.

Finally,ifyouareinvitinggranniesandauntiestoyourparty,whosimplycan’tlivewithouttheircheesesandwiches,askonespecialrelativewhoenjoyscateringiftheycouldbringabigplateforeveryonetoshare.Mostpeoplewouldprefertodothisthangohungry(orhavetoeatyourrabbitfood).Ifdiplomacyisrequired,justexplainthatyouwillbedoinglotsoflovelyfood,butit’snotthesortofthingthattheyusuallyeat,andwouldtheyliketobringafavouritedish(andmaybeafewteabags)incasetheywantsomethingelse.

■SampleMenu

TrafficlightbiscuitsTomatocrispsTahinidipTomatoketchupCarrot,pepperandcucumbersticksLeafygreensaladBirthdaycakeIcecreamandjellySweetiesFlapjacksFruitkebabsandcarobsauce

■Husbands(andotherpartners)WhenImetmyfirsthusband,Chris,hewasavegetarian;overthecourseoffiveyearshebecame90%raw.Whenwewerefirsttogether,herefusedtohaveasaladfordinnerbecauseheclaimeditwouldn’tbesubstantialenough;IremembersoclearlythedaywhenIsaidIwasplanningtodobabynewpotatoeswithourdinner,andhesaid,‘I’dprefertohavesomethingraw’.Sowhathappenedalongtheway?DidIpesterhim,naghim,andbadgerhimintogoingraw?Well,maybealittle.Buteveryonehastogoontheirownrawjourney,andthebeautyofrawfoodsisthattheythemselvesarethebestteachers.

ManywomenIspeaktowhocometorawfoodsafteralreadyhavinghadafamily,citetheirhusband’sresistancetorawfoodsasoneofthehardestobstaclestoovercome.Ifyou’reuninformed,it’seasytodismissitasanotherfaddydiet,andseenoreasontoforsakeallthefavouritetastestowhichyouareaccustomed.Sowomenoftentrytocarryoncookingfortheirmen,butifyou’reanythinglikeme,IfinditimpossiblenottohaveatasteofsomethingI’mmaking(justtochecktheflavoursofcourse!).Andifyou’rehungryandstressedandbusyandtired,it’seasyforthattastetoturnintoafewmouthfuls,orevendinneritself.Sotomakeyourlifeeasier,ifnothingelse,you’vegottoshowthemthateatingrawfoodsissomethingtheywanttodo,aswellassomethingthey’llenjoydoing.

Menhatetobenagged.Iftheyaregoingtoeatraw,theymustfeellikeit’stheiridea,theyaredoingitbecausetheygenuinelywantto.Notonlywillmostmendigtheirheelsinandrebeliftheythinkthatyou’re(literally)tryingtoshovesomethingdowntheirthroats,no-one’sgoingtostickatitunlessit’ssomethingtheytrulybelievein.Soleavesomeraw-foodbookslyingaroundforhimtoread–Juliano’sUncookBookifyouthinkhe’llbetemptedbyalltheyummypictures,ortryConsciousEatingbyGabrielCousensifhe’smorelikelytobepersuadedbyscientificfacts.Askifhe’llcometoalecturebyaninspirationalspeakersuchasDavidWolfeorShazzie.Ifhereallywon’tlistentoyou,ringuponeofthemanyrawfoodpractitionersaroundwhoofferconsultationsandtheycanassuagehisdoubts.

Makesurehehasplentyofchoice,andenoughtofillhimup,orheisgoingtoreachforthecookedtreatsandfallbackintooldhabits.Makerawversionsofhiscookedfavourites.Ifyouareable,investinadehydrator;transitioningafamilyfromcookedtorawwithoutoneishard.Ihavemydehydratoronforaboutthreedaysaweek,forbiscuits,cakes,crackers,crisps,burgers,loavesetc.Theserawtreats,madefromsproutedgrainssuchasoats,buckwheat,wheat,ryeandspelt,areaverysatisfyingalternativetoconventionalcakesandbiscuits.Whengrainsaremilledintoflourandcooked,thegluteninthemmakesthemhardtodigest,andplayshavocwithbloodsugarlevels;sproutingreleasesenzymeswhichturnthestarchesintomoreeasilydigestiblesugars,aswellasincreasingthenutritionalcontent.

Sohopefullybynow,he’sseenthesenseinit,evenifhestillmightnotbekeentotryithimself.Inmyexperience,thebestwaytoproceedisbycompromise.Fordinnereveryday,makeonecookeddish,andonerawdish.Giveyourselfalargeportionofraw(andasmallportionofcookedifyouwant),andgivehimhisusualcookedportion,withasmallrawsidedish.Makesomethingreallytasty,butonlygivehimalittlebit–leavehimwantingmore.Gradually,overtheweeksandmonths,uptherawquotient,untilonedayyou’llbeabletoleaveoutthecookedaltogether.

Chrisdidn’tneedmetogoonathimaboutthebenefitsofrawfoods,becausehestartedtofeelthemforhimself.Wearealwaystalkingaboutcookedfoodsbeingaddictive–theyare,forsure,thehardestaddictiontofight.RecentresearchfromtheUniversityofWisconsinshowsthatjunkfoodaltersbrainbiochemistrywitheffectssimilartodrugssuchasmorphine,nicotine,orheroin!Butyougethookedonrawfoodstoo.Whenyouhavethosedayswhenyoufeelaslightasafeather,yourenergyissoaring,andevenwhenthingsgowrongyoujustknowthatitmusthavehappenedforagoodreason;thatfeelingisaddictive.Wewenttoapartyafewyearsback,andtherewasalotofrawfood,butalsolotsofvegancakeandicecream.Chrisateloadsofcake,butIdidn’tcare–Iknewhe’dhaveacookedfoodhangoverthenextday,andhe’dknowforhimselfthathedidn’twantawifewhobaked!Allyoucandoistrustthatifyouguideyourhusbandgentlyontothepath,ifhe’sgotanysenseatall,he’llbeleapingalongthewayinnotime,andmaybeevenovertakeyou.

Andifyou’reamalerawfooderreadingthisbook,andyou’resaying,

‘Whataboutme?’Isay,‘Wow,isn’tyourladylucky?’There’salotofrawwomenaroundwhocan’tfindamanwhoisasintolookingaftertheirbodiesastheyare.Ifyou’realreadyinarelationship,yourpartnerisveryfortunatetobewithsuchaswitchedonguy.Andifyou’resingle,you’vegotyourpickoftherawgoddessestochoosefrom.

■AphrodisiacsThepublicimageoftherawfooddietischanging.AfewyearsagowhenItoldpeopleIatearawdiet,themostcommonquestionwouldbe,‘Whatdoyoueat?’AndwhenItoldpeoplethesortofthingswehadfordinner-burgers,Thai,pasta,sushi,nottomentionthecakes,puddings,andicecream–theywouldbeastounded.Thecommonbeliefwasthatyouhadtoliveonapplesandlettuceandnotalotelse.Onewomanactuallycametoaworkshoptofindoutmoreandsaid,‘OhIthoughtitwasgoingtobetenwaystopeelabanana.’Butrawfood’stimehascome,andthankstothedozensofhighqualityrawrecipebooksandinternetsitesaroundnow,peopleareseeinghowinterestingandvariedarawdietcanbe.

Lookatanyonewhohasfollowedarawfooddietconsistentlyforafewyearsormore,hasdonetheirshareofdetoxing,purgedafewinnerdemons,sloughedawaysomedeadcells,andisontheroadtooptimumhealth.Seehowtheyglowwithaninnerradianceandvitalitynoamountofexpensivebeautyproductscanachieve.Seethewaytheyaresocomfortableintheirbodies,withanaturalconfidencethatisincrediblyattractive.Seehowtheyfullyinhabitthemselves,howtheyhaveabrighter,amorewholeaurawhichisveryaffirmingandhealingtobearound.HavealookatsomeoftherawmoviesonYouTube,theonlinemoviechannel,andyou’llseewhatImean.

Sohowdoyougetsomeofthatmagneticcharismaforyourself?Wellfirstofallithastobesaidthatitdoestakeyearsofdedication.Goingrawforashortwhileisn’thardatall,butifyouwanttoreapthefullbenefits,keepatityearonyearandyou’llbeamazedastheoldlayersofyourselfpeelaway,revealingthenakedlyrawgloriouslytrueyou!It’saveryliberatingprocess.Anditinvolvesfarmorethanjustdietarychanges,butencompassesawholeoutlookonlife-regularexercise,holistictherapies,helpfulcleansingtechniquesandmostimportantlyashiftinconsciousness.Eatingtherawway,nature’sway,isoneofaffirmation,abundance,joyandvitality,andit’sonlygoingtoworkifyoufeedyourmindthesamehighqualityfoodsasyourbody,focusrelentlesslyonthepositive,andtryatalltimestomaketheworldabetterplaceforyouand

everyonearoundyou,therebyhealingourbeautifulplanet.Honestly,thereisnothingmoresexythananinnerknowingthatyouarefollowingyourpath,livingtruetoyourheart,andfulfillingyourmissiontocreateamorepeaceful,lovingworld.Theclosertonatureyouare,themoretunedintoyourbodyandtheplanet,themoreyouexudeawild,liberatedfecundenergythatisveryintriguingtopeopleandwilldrawthemtoyou.

Soyou’vebeenlisteningtoyourbodyandenergisingyourlife,andyou’veattractedadeliciousmate,whatareyougoingtofeedthem?Makingfoodtogetherisalwaysagoodstart.Rawfoodpreparationisverysensual.Rollupyoursleevesandgetstuckinthere.Useyourhandstotossthesalad;useyourfingerstoscrapethejug;reallymassagethatkale,kneadthatrawcookiedoughandwhipthatcashewcream.Lotsoflickingfingersandfeedingeachothertastersoffspoonsworkswonderstogetthelibidogoing.

■

Macaisthenumberoneaphrodisiacalfood.Withanotunpleasant,maltykindoftaste,itiseasytoaddtomostkindsofsweetdishes.Trysomeinyourporridgeoryouryoghurt,sprinkleitonyourcereal,addittosmoothiesandfruitpuddings,ormakeaspreadwithitandplasteritoveryoursproutedbreadanddehydratedcrackers.Asimplesummerrecipeistoblenduponetablespoonofmacawithapunnetofstrawberries,abanana,andasplashofnaturalsweetenersuchasagavenectar.Itisbrilliantforextraenergyandstamina–itprovidesacalm,centredandlonglastingboost.Itisapowerfulhormonebalancer,sorestoresthebody’snaturallibido.

■

Everyoneloveschocolatebutwaituntilyoutryitinitsrawnakedform,youwillbeblownaway.Itcontainsnaturalchemicalcompoundswhichboostserotoninlevelsandproducearealnaturalhigh.Andofcourse,ithelpsthebodytoproducefeelgoodhormoneswhichareagreatnaturalaphrodisiac.Tryoneofthesublimerawchocolatebarsthatarestartingtoappearinwholefoodstores,andaresugar-free,wheat-freeanddairy-free.Orevenbetter,trackdownsomecacaonibsandmakeyourown.Makingchocolateisliketherapy–thearomasandthetexturesareincrediblysensualandveryhealing.Throwsomemacainthemixandwow!Guaranteedfun.Maybeyouaremoreofasavouriesperson?Therawfooder’sfavouritesnackfoodisnorirolls.Getsomerawnorisheets(notthetoastedones)andcramwithcreamydipslikehempseedhummus,

■almondmayonnaise,orcacaomole(guacamolewithextrachocolatein,really,itworks).Sprinkleinsomefreshwildherbsandlocallysourcedgreenslikerocketandspinach,layerinsomealfalfasproutsandroll.Sharewithyourpartner,oneendeach.Packedwithminerals,thiskindoffoodisverystrengthening,andsomehowthere’ssomethingverysexyaboutbitsofavocadospillingoutofyourmouthanddribblingdownyourchin.Norirollscan’tbeeatenpolitely-youhavetoabandonyourselftothemandthat’sallpartofthefun.

■

Oneofthesimplestandmosteffectiveaphrodisiacsisagoodold-fashionedbrew.Someherbshavebeenusedforcenturiesfortheirnurturingandrevivingproperties.Acupofherbalteaafteryourdinnerissuretohaveyouheadingstraightforthebedroom-infactyoumightnotevenmakeitthatfar….Tryoneoftheblendedbrandsonthemarket,orlookoutforherbssuchasyohimbe,damianaorbala.

Nowexcuseme,afterallthatI’mofftofindmyselfahandsomerawmanwhohassomuchenergyandstaminahecankeepgoingallnightandstillbeupinthemorningtofeedmeexoticfruitandfreshlymadejuice-orevensomemorechocolate…

■SuperfoodsIlovesuperfoods.Ieatthemeveryday,andhavedonefornearlytwodecades.Idon’tknowhowIcouldsurvivewithoutthem–sure,Iwouldstillbealive,butIthinkIcanstatecategoricallythatIwouldnotbeashappyandenergeticasIamwithoutthem,andIcertainlywouldn’tbeleadingsuchajoyfulandabundantlife.Theyprovidemewiththatedge,thatget-upandgo,whichhelpsmedealwiththedemandsofmotherhood,andstillhaveenergyformyself.Asabreastfeedingmother,Icouldbesuremyhighnutritionalrequirementswerebeingmet.Andwhenmychildrenarefussyandpushawaythegreenvegetablesontheirplates,Icanrestassuredtheywillgettheirgreensonewayoranother.

Althoughmostpeoplehaveheardofsuperfoods,thereissomeconfusionoverwhatthetermactuallymeans.Iwouldclassifythemasnaturalplantfoodswhichareexceptionallyhighinnutritionandtherebyprovidethebodywithincreasedenergy.Broccoliandblueberriesarenotsuperfoods.Theymaybeveryhealthyfoodchoices,buttheydon’thavethesuper-chargeddensityandvitalityoftruesuperfoods.Truesuperfoodsreallycantransformyouintoasuper-being.Becauseallthevitamins,minerals,aminoacids,enzymes,fattyacidsandmore,aresopackedin,alittlegoesalongway.Alotofenergyissavedonthedigestionprocess,andiftakencorrectlyandthebodyisfunctioningwell,theyareeasilyabsorbedandassimilated,soprovidinganinstantboost.Superfoodsaregenerallysuperiortosupplementsbecausetheyareliterallyawholefood.Anythingthathasbeensynthesisedinalaboratoryorchemicallyisolatedisnotgoingtosendthebodyasstrongandclearamessageasanaturalplantfoodwhichhassimplybeendriedorpowdered.Thisisonereasonwhysuperfoodsaregainingpopularitysoquickly:youdefinitelynoticewhenyoutakethem,andyoucanreallyfeelthedifference.

Manysuperfoodsgrowinpoor,isolated,butunspoiltregionslikePeruandTibet.Theyarewellknownintheirnativecountries,andhavebeeneatenforcenturiesbytheindigenouspopulations,butno-onehasproperlylookedintotheirnutritionalbenefitsandpropertiesbefore.WiththedemandforhealthyfoodoptionsincreasingintheWest,andthe

wholefoodsmarketbeingoneofthebiggestretailgrowthsectors,muchresearchisnowbeingdoneinthesearchforinnovativenewproducts,andmanyamazingnewfoodsarebeingdiscoveredandbroughttoushereintheUK.Soyoumayreadonandthink,butI’veneverheardofanyofthesefoods!That’sbecausemanyofthemhaveonlybeeneasilyavailablehereforayearortwo,sometimesevenless.Butwordisspreadingfastabouttheiramazinghealthbenefitsandyoucanbetyou’llsoonbeseeinggojiberriesnexttotheMalteserspacketsonsupermarketcheckouts.

Themostwell-knownsuperfoodscurrentlyarethealgaes(spirulina,KlamathLakeblue-greenalgae,andchlorella),beepollenandaloevera.Wheatgrassisalsowidelyrecognisedforitshealthbenefits,butpeoplearelesslikelytohaveitregularlybecauseideallyitisconsumedfreshlyjuiced.Someoftheneweroneswhichhavebeenaroundacoupleofyearsnowarecacao,macaandgojiberries.Andthenwehavethereallynewkidsontheblocklikesuma,camucamu,purplecorn,nonijuice,crystalmannaandmore….Therearealotofsuperfoodblendsonthemarkettoo;whereanythingfrom10-100highpotencyfoodsarepowderedtogether.Basically,Iwouldsaythatoldadageistrue,‘yougetwhatyoupayfor’.Ifonebrandislessexpensivethananother,itprobablyhascheaperingredientsandfillersinit.Generally,alltheseblendsarequitecostlyandnotoptimumbecausetheyhavebeenputthroughagreaterdegreeofprocessingtoreachyou.Manyofthemcontainalargenumberofdifferentingredients,anditcanbeoverwhelmingforthebodytobebombardedwithcomplicatedmessagesinthisway.Nosuperfoodisabadsuperfood,andtheycanallbehelpful,butsomemorethanothers.

Itisveryhardtocomparethedifferentqualitiesofthesuperfoodsthatweuse;it’sabitliketryingtocompareacarrotwithaparsniporacabbage.Theyeachhavetheirowndistinctiveindividualcharacter,sopeopleoftenhaveaparticularaversiontoonebutgetonreallywellwithanother.Thecorrectdosageisalsohardtopredict.Itisalwaysbesttostartoffwithalittle,sayhalfateaspoon,atleastforthefirstcoupleofdays.Youmaynoticeareactionstraightawayandlikeit–inwhichcaseupthedose!Ifyoudon’tnoticeanything,youprobablyneedmore,soagain,graduallyupthedoseuntilyoustartfeelingtheeffects.Ifyounoticeadetoxreactionsuchasanoldcomplaintflaringup,spotsortummytroubles,thisisjustthebodyrebalancing,sostickwithaminimummaintenancedoseandafterafewdaysyoushouldhaveshiftedsomestuffandbefeelingmuchbetter.

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Algaeistheoldestlife-formonearth;‘primordialfood’.Whenweeatalgaeweconnectwiththatreallyancientenergy.Itisaverydeephealing,butgentlefood,andagoodonetostartwith.Therearethreeclassesofalgaewidelyavailable:chlorella,spirulina,andKlamathLakeblue-greenalgae.Spirulinaisthebestsourceofprotein,butKlamathLakeisonthewholenutritionallysuperior.TheKlamathLakeisinOregon,itisanutrienttrap,andthealgaethatgrowsinitisoneofthefinestfoodsavailabletous.Itisnutritionallycomplete,whichmeansitcontainsabsolutelyeveryknownnutrientthebodyneeds.Notonlythat,theyareintheidealratiosforbioavailability.Ifyouhadtositdownanddesigntheperfectfood,blue-greenalgaewouldbehardtobeat.

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Beepollenisalsoacompletefood.Ifyouwerestrandedonadesertislandwithnothingbutbeepollenandwater,theoreticallyyouwouldhaveeverythingyouneeded(althoughIdon’tthinkanyone’severtesteditout!)Beepollenisabitofamisnomer,becausealthoughitiscollectedbybeesontheirlegs,itactuallycomesfromflowers.It’sagreatoneforkidsbecauseithasanaturallysweettaste,likehoney;myboyshaveitontheircerealeverymorning.Itisveryenergising,goodforthosedayswhenyouhaveadozenerrandstorunbeforeschoolpick-up,andyouneedtobebuzzingaroundallday.

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Aloeveracomesfromacactusplantandisusuallydrunklikeajuice.Thequalityofaloeveraonthemarketisveryvariable–ifittasteslikewateritprobablyisjustthat.Aloeisatrulyamazingplant,aswellashavingastrongnutritionalprofileithasanti-viralandanti-microbialproperties,andisanaturalpainkiller.MuchresearchisbeingconductedintheUKonaloeatthemoment,duetoitswidelyreportedbenefitswithbothskinconditionslikeeczemaandpsoriasis,andgutproblemssuchasIrritableBowelSyndrome(IBS)andcolitis.Becauseofitsimmuneboostingproperties,itistakenbymanypeoplesufferingfromimmunedisordersfromasthmatolupusandcancer.Andifallthatwasn’tenough,itisalsopopularwiththosesufferingwithjointproblems,particularlysportspeopleandtheelderly.Wheatgrasscomestopsfordetoxifyingandcleansingasitisexceptionallyhighinchlorophyll.Chlorophyllhasaverysimilarcompositiontohumanblood:youcouldcallitplantblood,andassuch,itisveryhealing.Itisbestconsumedfreshlyjuiced,forwhich

■ youneedagoodqualityjuicer,oryoucanfinditatmanyjuicebars;thepowderedversionsdon’treallycompare.Itisoneofthemostpotentfoodsyouwilleverfind;verygoodatbalancingbloodsugar,andusedtotreatseriousdiseasessuchascanceranddiabetes.

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Cacaoisknownasthefoodofthegods.NativetoSouthAmerica,itisthebeanthatcocoasolidsaremadefrom,soisliterallyrawchocolate.Itisoneofthehighestdietarysourcesofmagnesiumandsulphur,aswellascontaininganoffthechartlevelofantioxidants.Itisfullofnaturalchemicalswhichboostthemoodandelevateenergylevels,soprovidinganunbeatablenaturalhigh.Plus(unlikewheatgrass),ittasteswonderful–aluxurioussweettreatyoucanpigouton,andthenfeelheavenlyafterwards,surelytheanswertoeverywoman’sdreams…

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MacaisaPeruvianrootvegetablewhichismostcommonlyfoundinpowderedform.Itisagreatsourceofproteinandmineralssuchascalciumandiron.Itisahormonebalancer,soisgreatforPre-MenstrualTension(PMT),asanaturalformofHormoneReplacementTherapy(HRT),andisusedtotreatosteoporosis.Itisalsothenumberoneforpregnantandbreastfeedingmothers,tohelpboostenergyandstamina.It’sevenanaturalaphrodisiacsoit’sgoodformakingbabiestoo.

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Gojiberriesareperhapsthemostaccessiblesuperfood.Theycomefromoneofthepurestplacesonearth,theHimalayanMountains,andarethemostnutrientdensefruitontheplanet.Theycometousdried,likeraisins,buttheytastefarbetter.Theycontainalltheessentialaminoacids,sothey’reagreatsourceofprotein,aswellasbeingoneofthehighestnaturalsourcesofbeta-caroteneandvitaminC.Childrenlovethem:weeatthemalldaylong,inourcerealforbreakfast,intrailmixes,insmoothies,inpuddings,cakes,salads,orjustastheyare.InChinatheysaytheonlysideeffecttoeatingtoomanygojisislaughingtoomuch.

So,Ihopethisintroductiontotheirresistibleworldofsuperfoodshaswhettedyourappetite.Therearesomanytotry,theycouldn’tbeeasiertoincorporateintoyourexistingdiet,andtheyareabsolutely,undeniably,beneficial-Itrulybelievethatthere’ssomethingwonderfulthereforeveryonetodiscover.

■SupportingtechniquesEatingrawisbynomeansthebeallandendallofgoodhealth.Thereareplentyofunhealthyrawfoodersaroundtoprovethatpoint.Alotofpeopletryandgo‘100%raw’andthenafterayearortwo,theysayitcan’tbedone,becauseitdidn’tworkforthem.It’sverycommonforpeopletogorawandforthefirstfewmonthsfeelfantastic,betterthantheyhavedoneinyears.Butifeatingrawisnotpartofawholelifestylepackage,it’simpossibletosustainatthatlevel.That’swhyIbelieveit’simportantatthebeginningtokeepitinbalance:seeitasalongtermgoal,maybefiveortenyears.Therearenodoubtafewexceptionsaround,butgenerallyno-onemanagestogo100%rawandthenstaythere.Sometimesproblemssurfacequitequickly;othertimesitcantakeyearsforlongsuppressedissuestoarise.

Thekeyfactorinallthisisyourstateofmind.Whereisyourconsciousnessat?Rawfoodsaresofullofvitality,theymakeonefeelmuchmorealive,andmorepresentinthemoment.Weopenuptothatnaturalstateofjoy,loveandabundancethatisourbirthright.Butitisveryhardinourculturetosustainthatvibration.Rawfoodshaveaveryhighvibrationallevel;superfoodsevenhigher.Sowhenweeatlikethis,weareopeningourselvesuptotheselevels.Andeverysingleoneofushasissuesthatneedworkingon,fearsandself-doubtsthatblockourenergy.Soifwearenotactivelyengagedinpersonaldevelopment,if‘beingthechangethatwewanttoseeintheworld’isnotourmotivatingfactor,thenrawfoodsarenotgoingtoworkforus.Wearegoingtoneedtoeatfoodsofalowervibrationtohelpusfeelgroundedandinourbodiesandnotspacedout.Formostpeoplewhoaredrawntorawfoods,creatingabetterworldispartoftheirglobalview.Butoftenitisjustonethreadinabusyandcomplexlife.

Holdingtogethertheday-to-dayresponsibilitiesofacareer,homeandfamilyarethepreoccupyingconcernsformostofus,andthefoodweeatneedstosupportusinthat,giveusenergytofulfillourpotentialandtomakethemostoutoflife.HenceIemphasisetheimportanceof‘beingwhereyou’reat’withrawfoods,andnotpushingittoextremes,because

thatisnotholistic.Ifyou’restressingoverwhethertoeatsomefoodthatmaybeisn’tanoptimumhealthchoice,Isayeatit;farbettertoenjoyitratherthancreatestressinyourlife,orevenworse,repressanddenyyourinstincts.Ourthoughtshavethepowertoshapeourlives;bemindfulofyours.

Everyoneknowsthatexerciseisequallyvitaltoahealthylifestyle.Ifyou’retoobusytofitanyintoyourdailyroutine,thereissomethingoutofbalanceinyourlife.Ifyou’repressedfortime,reboundingisgreat;justfiveminutescantonethewholebodyandhelpstimulatethelymphaticsystem.Reboundingisbasicallyjustbouncingonamini-trampoline.It’sfuntodotomusic,orevenwhileyou’rewatchingTV.Itplacesnostrainonthejoints,boostscirculation,andimprovesmuscletone.Ioftenstopforreboundingsessionsbetweenwritingchapterstoloosenthingsupandkeepthebrainfresh.Yogaisverypopularamongrawfooddevotees:thetwohaveanaturallysymbioticrelationship.Bothareabouttuningintoone’sbody,achievingaunionbetweenthehigherandlowerself.Manyyogastudentsturntorawfoodsbecausetheyfindithelpsthemgetmoreflexible,andgofurtherintotheirmeditation;manyrawfoodersdiscoveryogaasanidealwaytokeepvibrantandattuned.Whateverexercisesuitsyoubest,swimming,walking,orcyclingtoworkeveryday,ifyouconsideritasvitalapartofyourdailyroutineastakingashowerandbrushingyourteeth,yourbodywillloveyouforit.

Wateristhemostvitalrequirementforhumanlife.Thepurerthewaterwedrink,thebetterwecanassimilatenutrientsandflushouttoxins.Thequalityofthewateryoudrinkismoreimportantthananyofthefoodyouputintoyourbody.Youcaneatthehealthiestfoodsontheplanet,butifyouarenotdrinkingenoughwater,yourbodywillnotbeabletoabsorbandutilisethenutrientsfromthefood.WeusePureH2Owater,thepurestwateravailable.Thewaterisputthroughauniquepatentedprocessofreverseosmosisfiltrationanddeionisation.ReverseosmosisisaprocessdevelopedbyNASAwhichsqueezeswaterthroughasemi-permeablemembraneunderpressure,rejectingimpuritiessuchasheavymetals,viruses,andhormones.Themembraneissofine,onlyhydrogenandoxygenmoleculescanpassthrough.Next,thewatergoesthroughadeionisationprocess,whichremovesmoreimpurities,andfinallyitpassesthroughagranularactivatedcarbonfilter,whichhasgreatabilitiestoabsorbmanyoftheorganiccontaminantsfoundinwater.ThepurityofwaterismeasuredbyTDS–thetotaldissolvedsolidsthewatercontains.

UKtapwatercontainsanaverageof500partspermillion;jugfilterscanreducethattoabout425ppm.Bottledmineralrangesfrom150ppmtoupto600ppm,butpureH2Owatercontainsonly2ppmTDS.ThiswaterissoldandrecommendedbymostoftheUK’sleadinghealthfoodstoresincludingFreshandWild,PlanetOrganic,andInfinityFoods.

Iamagreatbelieverincolonicsandenemas.Somepeopledismissthemasunnatural,butIfeelthereissomuchaboutourmodernlifestylesthatisunnaturalthatthesedeepcleansingtechniquesarevitalforkeepingourbodiesinbalance.Tome,cleaningmycolonisasbasicascleaningmyouterbody:Icouldn’tgoformorethanafewdayswithoutabathorashowerbeforeIstartedfeelingdirty,andifIgotoolongwithoutcoloncleansingIfeelasimilaruncleanfeeling.Weaccumulatesomuchwastematterinourguts;onecolonichydrotherapisttoldmethatthemostcommonsubstancefoundismother’smilk.Anothertoldmeyoucouldhaveacoloniceverydayforayearbeforeyoustoppedpullingstuffout;weproducesomuchwastemattercontinually.Weareliterallycarryingaroundalifetime’sdebrisinsideus.Irecommenddoingenemasatleastonceortwiceamonth,andhavingacolonicatleastonceortwiceayear.Ifindthemostbeneficialtimesforcleansingarearoundtheequinoxesandsolstice,sochoosetohavethemthenifyoucan.Colonicsareperformedbyregisteredpractitionersinhygienicsurroundings.Theyaremorethoroughthanenemas,andcleanhigherupthecolon.Enemascanbeself-administeredinyourownhome.Theymayfeelstrangeatfirst,butwithabitofpracticetheybecomeeasy,quickandnotatalluncomfortable.Enemabagscaneasilybepurchasedonline.Iliketodotwoinarow;thefirstwithjustplainwaterandsomeessentialoilssuchaslavender,eucalyptusorpeppermint,forcleansing;thenIdoasecondcontainingnutritionalsubstanceswhichcanbeabsorbeddirectlythroughthecolonwalls.Iusuallyputinaprobiotictohelpbuildhealthygutbacteria,andMSM,naturallyoccurringsulphurcrystals,whichassistswithabsorptionandincreasesoverallbodyflexibility.ThenIaddasuperfoodsuchasaloevera,spirulina,barleygrassornonijuice,aswellassomehemporflaxoiltogetanextradoseofEFAs.Eachenematakesabouttwentyminutesintotal(IhaveanenemainformationvideoonYouTubeifyouwantmoreinformation).Itdoesn’tmatterhowhealthilyweeat,ourbodiesarecontinuallystressedbypollutantsintheenvironmentandinourlifestyles,anditseemstomethatenemasareoneofthesimplestandmosteffectivewaysofdealingwiththetoll21stcenturylivingtakesonourbodies.They

areexcellentwaysofbuildingdigestivefiretoo,asretainingthewaterstrengthensthemusclesinthecolonwallsandteachestheguttoworkmoreefficiently.SomanypeopleinourculturesufferfromproblemslikeIBSandcolitis,whichcouldoftenbeeasilyremediedbyacoloncleansingprogramme.Ourgutshavebeenweakenedbydecadesofwrongeatingandabuild-upofdebrisandwastematter,nowondertheycan’tcopeanymorewiththedemandsputonthem.Itdoesn’tmatterhowhealthilyyouareeatingifthecellwallsinthegutaresocloggedupyouarenotabsorbinganynutrients.

Aswebecomemoreconsciousaboutthefoodsweputinourbodies,webegintowonderaboutalltheotherthingsourbodiescomeintocontactwithtoo.Thereareanincrediblenumberofpollutantsintheenvironment,manyofwhichcanbereducedverysimply.Here’sjustafewofthewaysyoucan‘detoxyourworld’(asagoodfriendofmineoncesaid):

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Usemorenaturalproductsonourhairandskin,notonesfullofunpronounceablechemicals.AtthetimeofwritingthereisonlyoneskincarerangeintheUKmadespecificallywithallrawingredients–RawGaia.Andtherearemanymoreexcellentanimal-freeandorganicproductsaround.Lookforingredientslikealoevera,lavenderorroseoil,hemp,MSM,andcacaobutter,andcheckthatwhatyouarebuyingcontainssignificantquantitiesofthesespecialplantproducts,notjustatokensplash.

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Buyclothesandlinenmadewithnaturalfibres,organiccottonorhempifpossible.Thechemicalsusedingrowingcottonaresomeofthebiggestpollutantsontheplanet,andcausemassivehealthproblemsforthegrowersandpickers.Organicismoreexpensive,butitisbecomingmoreaccessible,andfeelswonderfulontheskin.Hempisoneofthemostdurablefabricsaround,andisamazinglysofttowear.Itisgoodforthesoil,useslittlewater,andneedsnopesticides.Again,nowadaysthereisagrowingrangeofhempclothesmadebyyoungethicaldesigners-youcanevenbuyhemplingerie.Beawareofelectromagneticpollution,trytominimizetheuseofelectricalequipment,anduseprotectiondeviceswhereverpossible.Ibelievethattheinvisiblepollutionweareallbombardedwithinthe21stcenturyisoneofthebiggestpotentialhealthhazardsweface.No-oneyetknowstheconsequencesoftheextensiveuseofcomputers,mobilephones,cordlessphones,satellitenavigationsystemsandsoon.

■Undoubtedlyallthesethingsmakeourlivesmucheasierandmorepleasurable,buttheyalsopotentiallyhavehiddensideeffects.Leadingaholisticlifestyleinvolveskeepingallthesedevicesinbalanceandusingprotectivematerialslikecrystals,oroneswhichhavebeenspecificallydevisedtoprotectagainstelectromagneticpollutionliketachyondevicesandplasmonicplates.Althoughyourinnercynicmightnotbeconvincedthereisenoughevidencethatthesethingsactuallywork,Ifeelitisbettertobeover-cautiousandinvestinwhichevergadgetsyouaredrawnto.

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Avoidunnecessaryantibiotics,vaccinationsandotherpharmaceuticalproducts,andseekoutnaturaltherapieslikehomeopathy,floweressencesandacupuncture.Pleasedon’tgetmestartedonthehorrorsofthepharmaceuticalindustry.Ifyouwantmoreinformation,agoodplacetostartiswww.newstarget.com,anindependentUSwebsitewhichcontainsarealwealthofinformationonnaturalhealth,nutritionandmore.Manyoftheillnesseswhichwetakemedicationforcanbejustaseasilycorrectedwithnaturalremedies.Whenwegetill,itisourbody’swayofclearingstuffout,andtellingustoslowdownandrestabit.Allopathicmedicinemerelysuppressessymptoms,anddoesnothelpthebodydetoxifyfully.Indeed,conventionalmedicinetendstoweakentheimmunesystembecauseitdoesnotallowthebodytodotheworkitself,butdoesthejoboffightingdiseaseforit.Alternativetherapiesontheotherhand,supportthebodyinreleasingtoxinsandmakeitstrongerandhealthierinthelongterm.Anddon’twaituntilyouareilltohaveatreatment;investinyourhealthcontinually.ItismuchmoreenjoyablehavingapreventativemassageorReikisessionthanhavingtodragyourselfoffsomewhereforaconsultationwhenyouarefeelingrundownandterrible.

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Investinairionisersandpurifiers,andkeepwindowsopenasmuchaspossibletoensurecirculationoffreshair.Ifyouhavewindowsclosedallthetime,thisleadstoabuildupofcarbondioxide;openwindowsallowoxygentocirculate,makingyoufeelmoreenergizedandalert.Inthewinter,tryandavoidhavingthecentralheatingonunnecessarily;itisverydehydratingandcontributestocreatingasluggishsystem.Farbettertomakeyourinternalfireworkabitbyfeelingthecold,thanallowingittogetlazybyadjustingthetemperatureartificially.

Therearemanyeasy-to-practicehomeremediestoassistthebodyin

releasingtoxins.Onceyou’vebeenonahighrawdietforafewmonths,yourbodyisgoingtostartreleasingalotofold‘stuff’.Peopleusuallyfinditisaroundthethreemonthmarkthatthingsstarttogetmovingforthem.Often,peoplecantakeupahealthyhabitforthreemonths,butwhenitgetstothepointwherestuffisstartingtoshiftforthem,iftheydon’tfeelsupportedinmakingtheappropriatechangesintheirlives,theyfallbackintooldpatterns.Thatiswhydetoxificationtechniquesaresoimportant,toenablethewholebodytomoveforward,ratherthanjustfocussingontheonearealikedietandthentherestofthebodystrugglestokeepup.

Therearelotsofwaystoensureyouhavebeautiful,radiant,naturallyhealthyskin.Yourskinwillloveyouifyouhaveregularsteamsorsaunas,whichhelpopentheporesandreleasetoxins.Steamroomsarebetterbecausetheyarewetheat;saunasaredryheatwhichismoredehydrating.Whicheveryoutake,makesuretodrinkplentyofwaterduringthesession.Skinbrushinghelpstostimulatethelymphaticsystem,removedeadskincells,andalsoleavesyourskinlookinggreat.Youcanbuyadrybristlebrushfromahealthfoodstoreorchemist,simplybrushtowardstheheart,withlong,hardstrokes,beforeshowering.Coldbathsandshowersareamazing;Ihavebeentakingcoldshowersforaroundfifteenyears,andcoldbathsforaroundfiveyears.Inevernoticethecoldnow,andIamsurethisislargelybecausethisdailyboosttomycirculationmeansIhavebuiltupastronginnerfire.Thebestwaytoshoweristoruntheshowercoldfirstforaslongasyoucanstandit;thenhaveausualhotshowerandwash;thendoalternatecold/hot/cold/hot/coldtoend,alwaysfinishingwiththecold.Coldbathsareevenmorestimulating:afteryou’vehadyourusualsoakinahottub,drainthewateroutandremaininthebath.Thenrefillthebathwithcoldwater,andstayinaslongasyoucan,submergingyourheadandbodycompletelyifpossible.Notonlydoesthisreallygetyoursystemworkingfullpower,it’sgreatforthemindtoo,asyou’regoingbeyondtheusuallimitationsyousetyourselfandbreakingdownbarrierstowhatyoubelieveispossible.Yourheadtellsyou,‘Ican’tdothis,it’stoocold!’,butifyoupushitanddon’tlistentothatvoice,yourealisethatyoucandoit,andreallyitisn’tthatbadafterall.Soofteninlifeit’sourbeliefthatwecan’tdosomethingthatstopsusachievingitandtechniqueslikethishelpustocreateapositiveattitudeandinnermasteryofsituations.

BathinginEpsomsaltsisanexcellentwaytoremovetoxinsfromthe

body;thesaltsdrawacidicwastesoutthroughtheporesoftheskinandtheyalsohaveahighmagnesiumcontent,amineralmanyofusarelackingin.Youneedtoputabout500ginabath,andtheyareeasilyfoundinchemists.Anothersimplehomeremedyfordrawingouttoxicityistheuseofcastoroilpacking:castoroilhasanti-microbialandanti-bacterialpropertiesandduetoitsfullspectrumlightcontentisexcellentatpullingrubbishoutofthebody.Again,castoroilischeapandeasytofindinmostchemists.Simplysoakanoldflannelormuslinorsomespecialpackingfabricintheoil,andplaceontheareawhereyouwanttoachieveresults.Liver-packingisverybeneficial,alsopackingonyourlungswhenyouhaveachestinfectioncanbeveryhelpful.Placeahotwaterbottleontopofthepacksotheheatcanhelpwiththeprocess.Settledownwithabookorinfrontofafilmforacoupleofhours,orwearovernightwhileyousleep.Castoroilstains,sowearoldclothesandsheets,oruseplasticbagstocoverthepackingfabricandavoiditgettingincontactwithothermaterials.Ilovecastoroilpacking;itiswonderfullynourishing,nurturingandsoothing.

Finally,IhighlyrecommendtheworkofBarbaraWren,andtheCollegeofNaturalNutritionwhichshefounded.Barbarawasanursewhosufferedfromanorexianervosawhenshewasyounger,andME(MyalgicEncephalopathyorChronicFatigueSyndrome)laterinlife.Shehadfourchildren,andtookherownjourneytofindoptimumhealth.Herphilosophyincorporatesahighrawdiet,aswellasnaturopathictechniqueslikecastoroilpackingandenemas,andobservingthecyclesofthemoonandthesun.Ilovehermethodsparticularlybecausetheyaregenerallysolow-costandeasytodo,buthavesuchfar-reachingeffectsonourhealth.

■ThejourneyPeopleareattractedtorawfoodsformanydifferentreasons.Mostcommonly,theyjustwantmoreenergy;somewanttoloseweight,otherstocorrectamedicalconditionlikeIBSorclearupaskincondition.Somehaveaserioushealthchallengesuchascancer,othersareperfectlyhealthyandwanttostaythatway.Butwhateveryourmotivation,rawfoodsareinthemselvesajourney,andIbelieve,averyspiritualjourney.Eatingrawopensyouuptoyourtrueself,ithelpsyoutolookhonestlyatyourlifeandthepeopleinit.It’sacommoncomplaintamongrawfoodersthattheyfindithardtotellalie!Beingrawisaprocessofstrippingawaythelayersofcookedfoodaddiction;thefears,doubtsandinsecuritieswehaveaboutourselvesarerevealedbare,andatfirstitcanfeelquiteexposed.Butthemorewegetaccustomedtobeinginourraw,nakedstate,andshedthosefalseskinsofprotection,themoreliberatedwefeel.Thiskindofliberationislikemedicine;itmightnotalwaystastegood,butitsuremakesyoufeelbetter.

WhenIlookatmyownpersonalgrowththroughrawfoodsitastoundsme.Ineverworryaboutmyweightnow,whereasthatwasamajorpreoccupationthroughoutmyteenageyears.IalwayseatasmuchasIwantandIneverfeeloverweight.Ihavelimitlesssuppliesofenergy,andneedonaverageonlysixhourssleepanight.Idon’tgettireddespitemy110mphlifestyle-threechildren,athrivingbusiness,andabusysociallife.BecauseIfeedmyselfonlythehighestqualityplantfoodsthisamazingplanethastooffer,Ilovemybodyanditrarelyletsmedown.Mythoughtsalwaystendtowardsthepositive,becausemyfoodissofulloflifeenergysoamI.Sure,Ihavechallengesandcrisesinmylife,that’sallpartofbeinghuman,butInowhavetheconfidencetoknowIwillgetthroughthem,andafaithintheuniversethatleadsmetounderstandeverythinghappensforareason,andthereisalwaysavaluablelessontobelearntineverysituation.Iamrelentlesslyhappyandupbeat,almosttothepointofbeingannoying,andfeelgratitudeinmyheartformylifeandalltheamazingpeopleinit.Iamsoatpeacewithmyself,Ifeelthejoybubblingoveronadailybasis.AndsoIattractfewerandfewerpeople

intomylifewhojudgeme,disrespectme,ormisunderstandme.InsteadIdrawinpeoplewhoappreciatemeandrecognisemycontributiontohumanity.ThemoreIsurroundmyselfwiththeseamazingpeople,thehappierIget,andthemorebeautifulbeingsIpullin!

Thiscanworkforyoubecauseyouareeatingfoodsthathaveapureandharmoniousenergy,soyoutoostarttocreatemoreoftheseenergiesinyourlife.Whenyouarelivinginthepresent,inthemoment,youaretunedintoyourselfandyourlife’shigherpurposeandmiraclesstarttomanifestthemselvesdaily.Itcanjustbelittlethingslikemakingittothecaroneminutebeforethetrafficwardencomesroundthecorner,orafriendturningupwithjustthebook/CD/rawcookiesthatyouhadbeenthinkingabout.Butitcanalsobemajorlifechangeslikefindinganewpartner,takinganewcareerpath,ormovinghouse.It’safundamentaluniversallawatwork:themoreblissyoufindinyourfood,themoreblissyoucreateinyourself,themoreblissyouattractintoyourlife.

Rawfoodswereanintegralpartofthejourneytogetmetothisspace.Andnomatterwhattherealityofyourinitialmotivationforgoingraw,thisiswhereitwillleadyouifyoufollowthepath;toaplaceoflove,joy,abundanceandvitality.It’swhatIcallRawMagic.Butthat’sawholeotherstory…

■SamplemenusHerearesomeideastogetyoustartedandgiveyouagoodideaofwhatispossibleontherawdiet.Ifyoufollowthesemenusfortwoweeks,you’llbesofullofgoodfoodyouwon’tbegoinghungry,butyou’realsolikelytohavemoreenergythaneverandfeelfantastic.Mostpeoplefindthatafterafewmonths,weeksorevendaysofeatinggoodqualityrawfoodmealstheirappetitesstarttodiminishandtheyarehappierwithsimplerdishesandsmallermeals,butifyou’reseekingtobanishthecookedfoodcravingsandkeepfullyraw,followingthesemenuswillbereallyhelpfulguidelinesforyou.*denotesthatthereisarecipeinthebookforthisdish.

■Dayone:Breakfast–Cereal*Mid-morning–1ChocolateBrownie*Lunch – Reuben’s Guacamole *, carrot sticks, fresh rocket in Red

PepperDressing*Mid-afternoon–SeasonalfruitTea–SpicyAlmondBurgers*withRedPepperKetchup*andFennel

andLeekSalad*

■Daytwo:Breakfast–BreakfastPudding*Mid-morning–2SandBiscuits*Lunch–BeetrootSoup*Mid-afternoon–CourgetteCrisps*andZachary’sDip*Tea–RedCabbageSalad*andMashedParsnips*

■Daythree:Breakfast–Freshjuicemadewith½cucumber,2sticksceleryand½

lemonMid-morning–DulseCrisps*andCorianderChutney*

Lunch–RyeEsseneBread*,alfalfasproutsandCashewCreamCheese*

Mid-afternoon–SeasonalfruitTea–‘Chicken’Salad*

■Dayfour:Breakfast–Can’tBetaIt*Mid-morning–RawChocolate*Lunch–SeasonalgreensaladleavesandsunflowersproutsinCreamy

CucumberDressing*Mid-afternoon–2Oatcakes*andpumpkinseedbutterTea–Chilli*

■Dayfive:Breakfast–Cereal*Mid-morning–SeasonalfruitLunch–WalnutPâté*andcarrotandpeppersticksMid-afternoon–

Freshjuicemadewith½cucumber,2celerysticks,1appleTea–Dahl*

■Daysix:Breakfast–MisoBread*andtahiniMid-morning–MacaBalls*Lunch – Nori rolls stuffed with Parsley Dip *, cucumber sticks and

alfalfasproutsMid-afternoon–SeasonalfruitTea – Sausages * and Carrot Ketchup * and fresh corn salad and

avocadodressedinTapenade*

■Dayseven:Breakfast–GorgeousGojiPudding*Mid-morning–2LovelyBiscuits*Lunch–BroccoliBliss*Mid-afternoon–GreenLeather*Tea –Tempura * andbaby leaf spinachwith lentil sprouts andSweet

ChilliSauce*

■Dayeight:Breakfast–Cereal*

Mid-morning–2Supersweeties*Lunch–FantasticFennelSoup*Mid-afternoon–SweetPotatoCrisps*andDateChutney*Tea–BigplatemixedsaladleavesandolivesdressedwithAvoPesto*

■Daynine:Breakfast–BreakfastPudding*Mid-morning – Fresh juice made with 4 sticks celery and 1 apple

Lunch–Porcinimushroomsandpesto*Mid-afternoon–2CarrotCakes*Tea–Fattoush*andChips*

■Dayten:Breakfast–Cereal*Mid-morning–SeasonalfreshfruitLunch–MyFavouriteThings*Mid-afternoon–1ChocolateBrownie*Tea–PizzaPeppers*

■Dayeleven:Breakfast–Can’tBetaIt*Mid-morning–2QuinoaCrackers*Lunch–MediterraneanStuffedTomatoes*Mid-afternoon–SaladBar*Tea–SataySweetPotatoes*andSimpleSalad*

■Daytwelve:Breakfast–Freshjuicemadewith2stickscelery,2carrotsand1cm(½in)gingerMid-morning–2Flapjacks*Lunch–NorirollsstuffedwithHempSeedHummus*,lettuceleavesandalfalfasproutsMid-afternoon–2MacaBalls*Tea–SweetheartSalad*

■Daythirteen:Breakfast–RyeEsseneBread*withJam*

Mid-morning–Fresh juicemadewith2carrots,1appleand2sticksceleryLunch–CabbageMedley*Mid-afternoon–2Lisa’sRawIndianBars*Tea–ParsnipRice*andEatYourGreens*

■Dayfourteen:Breakfast–BestEverChocolatePudding*Mid-morning–2AppleCashewCookies*Lunch–OakleaflettucewithPineappleDressing*Mid-afternoon–PlantainChips*Tea–ThaiRedCurry*

■SproutingTherearemanydifferentsproutinggadgetsonthemarketwhichyoumaychoosetoinvestin,butpersonallyIhavealwaysstuckwiththeoldfashionedjamjarmethod.Iuseaonelitresizeglassjarforsmallerquantitiesofsprouts.IfIamdoinglargeamounts,e.g.abatchofbuckwheatfordehydrating,IusealargePyrex,ceramicorglassbowl.Mostsproutssimplyneedsoakinginthepurestwateravailable,thenrinsingonceaday.Inveryhotweatheryoumayneedtorinsetwiceadaytopreventthemgoingoff.Irinseminebyfillingthereceptacletheyareinwithpurewater,swishingthemaroundwithmyhands,thendrainingthemoffinasieve.

Sproutsareanamazingfoodforseveralreasons.Theyaretheultimateinfreshfood,soyouknowexactlyhowtheyhavebeengrownandthattheyarestillfulloftheirlifeforce.Sproutingincreasesthenutritionalcontentdrastically:proteins,minerals,vitaminsandenzymesincreaseandbecomemorebioavailable.Whenyousproutgrains,thestarcheswhichmanypeopleareintoleranttoareconvertedintonaturalsugars,somostpeoplewhohaveaglutenproblemarefinewithsproutedwheat,spelt,ryeandoats.Finallysproutingisincrediblyeconomicalastherawseeds,beansandgrainscostpenniesandyoucanproducehugeplatefulsofsproutsfornexttonothing.

Thefollowingarethesproutsthatarecommonlyusedthroughoutthisbook.

Aduki,mung,greenlentil,brownlentil:soak60g/2ozfor8-12hrs,sprout3-5days.Theseareamongtheeasiestthingstosprout.Youcanusethemindividuallyormakeamixandsprouttheminthesamejartogether.

Alfalfa:soak1-2tbspfor4-8hrs,sprout7days.Arawstaple,asmallamountofseedsmakesamassiveamountofsprouts.

Buckwheat:soak150g/5ozfor5hrs,sprout3days.Buckwheatneedscarefulattentionasithasatendencytogoslimy.Givetheseedsagoodrinsebeforesoakingandanotherafter.Don’tsoakformorethan5hrs;

yougetbetterresultsifyourinsetwiceaday.

Chickpea:soak150g/5ozfor8-12hrs,sprout3days.Easytodo,don’tletthetailsgetlongerthanthebeanortheywilltastewoody.

Quinoa:soak120g/4ozfor4-8hrs,sprout3-5days.Quitetrickytosprout,needslotsofattention,rinsetwiceaday.

Sunflower:soak60g/2ozfor4-8hrs,sprout1-3days.Don’toversprouttheseortheytastebitter.

Wheat,spelt,oatsandrye:soak90g/3ozfor8-12hrs,sprout3-5days.Sproutedgrainsareusedformakingbreads,ormakeafilling,tastyandnutritiousadditiontosalads.

■KitchennotesTheavailabilityofrawfoodingredientsisgrowingsteadily.It’sveryexcitingtoseeallthesenew,previouslyunheardofproductscomeintothecountry.Beadventurous,andyouwillbeastoundedattheendlessamountofnewmealsyoucancomeupwith.

■BlendersIhaveaVitamix,andwhereIsayblenderinarecipe,that’swhatI’veused.TheVitamixisanamazingmachine,andrevolutionisedwhatIcandointhekitchen.Itisbasicallyaveryhigh-poweredblender,capableofblendingjustaboutanything.Italsodoesagoodjobofgrindingnuts,seeds,grains,beans,etc.Howeveritisveryexpensive(atthetimeofprinting,itretailsforabout£500).It’sagreatinvestment,ifyoucanaffordit,andinvaluableforeasyandefficientrawfoodpreparation.Ihaven’ttestedtheserecipeswithastandardblender,butIknowthatyouraveragemachinewouldfindsomeofthecombinationshardwork.Ifthingsaren’tchurningupnicelyforyou,tryputtingyourmixtureinthefoodprocessorwiththeS-bladein.Sometimesthisonitsownwilldothetrick,butforasmootherfinish,putthemixturebackintheblenderanditshouldbeabletohandleitbetter.Youcanalsotryusingahand-heldblender.Thesecanbemoreefficientatachievingathoroughblendingwhenastandardblenderjustisn’tuptoit.

■Carob,mesquiteandlucumaWehavebeenabletobuyrawcarobpowderinthiscountryforafewyearsnow.OtherwiseIrecommendtheorganicbrandsmanufacturedbyRapunzelorHambledenHerbs.Iusedtothinktheywereraw;they’renot,they’retoastedratherthanroasted,butthey’reverygoodqualitynonetheless.Youcanalsobuywholecarobpodswhichmakeadelicioushealthysweetsnack.

Siestamakefantasticcarobbars,whicharewheat-free,sugar-free,dairy-free,hydrogenatedfat-free,aswellasactuallytastingnice(unlikesome

brands).Weusetheircarobflakes,whicharewonderfulforsprinklingasagarnish,orincookiemixtures.AtChristmasandEaster,theymakeseasonalgoodieslikeeggsandFatherChristmases,whichthechildrenlove.

Mesquiteisanotherpowderedsweetenerwhichalsocomesfromapod.Itisfromthesamefamilyascarob.Justtoconfuseyou,thereisonevarietyofrawcarobonthemarketwhichiscalledAlgorrobaandactuallytastesmorelikemesquitethantheusualSpanishcarob.LucumaisapowderedPeruvianfruitwhichhasawonderfulshortbreadflavour.Youcansubstitutemesquiteorlucumaforcarobinanyrecipe,ortryusingthemincombination.

■DatesanddriedfruitIlovefreshdates;they’reoneofmypreferredmethodsofsweeteningadish.Datesaresonutritiousthatinthedesert,peoplesurviveforlongperiodsonadietoflittleelsebutdatesandcamelmilk!ThebestonesaretheIraniandateswhicharen’ttooexpensiveandarerawandfresh.Manygreengrocersandwholefoodstoresstockthem.Theycomeincardboardboxes,weighabout500g,andareusuallykeptinthefridge.Ifyoucangetthem,Ireallyrecommendfreshdatesoverdrieddates.Drieddateshaveusuallybeenheattreatedandaren’tsonutritionallypotent.Ifyouareusingdrieddatesinarecipe,alwayssoakthemfortwentyminutestoonehourfirst.Drinkthesoakingwaterafterwards,it’syummy.

Mostdriedfruitisheatedtovariousdegreesandisbesteatensparinglybecauseofitshighsugarcontent.Buyonlydriedfruitswhichareunsulphuredandhavenoaddedvegetableoilsorsugarcoatings.

■DehydratorsBasicallyaboxwithafanandheatingelement,dehydratorsarelikearawoven,heatingfoodatverylowtemperaturestopreservethenutritionalstatusandenzymaticactivity.ThemostpopulardehydratoristheExcaliburbecausethetraysareagoodsizeandeasilyaccessible,andithasavariabletemperaturecontrol.Therearesomecheaperonesaroundbuttheyarenotsouser-friendly.

Somedehydratorshavevariabletemperaturecontrols,andsomedonot.

Wehavenotgivenanytemperaturesinthisbook:thestandardtemperaturefordehydratingrawfoodsis38°C/100°F.

■DriedtomatoesIgenerallymakemyowndriedtomatoesbyblendingsomefreshinajugandthendryingtheminthedehydratoruntilthey’recrispy.Itdoesn’ttakelong,andit’ssomuchcheaperthanbuyingshopones,whichoftenhavesaltorpreservativesadded.Ifyoudon’thaveadehydrator,lookfortheoneswhichcomedryinpacketsratherthantheonesinjarscoveredinoil,asthesearefarmoreeconomical.Soakshop-boughtonesinwaterforatleasttwentyminutes,uptoanhour,beforeyouusethem.

■GraincoffeeTherearemanydifferentbrandsofgraincoffeeonthemarket,suchasBarleycupandYannoh.Theyarenotraw,butwhenusedincombinationwithcarobpowderinarecipe,produceawonderfuldeepchocolatelytaste.

■JuicersWithmostjuicersitisgenerallyacaseofyougetwhatyoupayfor.Highstreetcentrifugaljuicersmightseemlikeagoodoptionwhenyouarestartingoutbuttheyhaveanumberofdrawbacks.Theycanbedifficulttoclean,andwiththecheapermodelsyoudon’talwaysgetalotofjuiceoutofthem.Gearjuicersareabetterinvestmentbecausetheyproducemorejuiceandhaveextendedwarrantiessowilllastyoulonger.Twingearjuicersarethetopsformakinggreenjuicesoutofvegetableslikecelery,cucumberandleafygreens.Singlegearjuicersjuicefruitsandvegetablesefficientlyandaretheeasiesttoclean.Anotheradvantagetogearjuicersisthattheycanalsobeusedwithahomogenizingplatetomakepuréesandnutbutters.TherearemanydifferentmodelsofjuiceravailableintheUK,risinginpricetoaround£400;shoparound,andseewhichonewillsuityourneedsandyourpocket.

■LecithingranulesDerivedfromsoya,lecithinhelpswiththeemulsificationoffatssoitisa

goodsupplementtotakewithflaxoiltoaidtheliverinabsorption.Itisalsorichinphosphatidyl-choline,agoodbrainfood.Lecithingranuleshaveapleasant,almostcheesyflavourandareanothersimpleandeasyingredienttosprinkleonyoursalads.

■PsylliumhuskpowderPsylliumisarootsimilartoplantain.Thehusksaresoldinpharmaciesandwholefoodstoresasadigestiveaid.Whensoakedinwater,theyswellupandabsorbthewater,creatingasortofjelly,whichactsasanintestinalbroom.Inrawfoodcuisinetheyactasaneffectivehealthy,animal-freegellingagent.Iprefertousepowderedhusksastheygiveasmoother,lessgrainyresult.

■NutsandseedsNutsarebestusedinmoderation.Forastart,mostofthepackagednutshavebeenheattreatedtovaryingdegrees–cashewsareguaranteednottoberaw,unlessyoubuytheSunfoodonesimportedfromtheUSA.Butnutsarequitehardworkforthebodytodealwith,andifyoueattoomanytheycanleaveyoufeelingsluggishandheavy.Consumelargeamountsonaregularbasis(acommonpitfallforrawfoodbeginners)andyou’regoingtocongestyourliverandmakeyourselfsick.Haveashotofwheatgrass–ifyoufeelsick,chancesareyouneedtostayoffthenutsforawhile.Asageneralruleeatnomorenutsinadaythanyoucanholdinonefist.

Seedsaremuchgentleronthebodythannuts,andmorenutritionallydynamic.Sesame,pumpkin,sunflowerandhemparethemainfour.IgenerallytryandsoakmynutsandseedsfirstbeforeIusethem–ifyouforgetit’snottheendoftheworld,butit’sagoodhabittogetintoonaregularbasis.Onaverage,seedsneed4–8hrs,nuts8–12hrs(becausethey’rebigger).Butevenifyou’veonlygottwentyminutes,that’sbetterthannothing.Soakingreleasestheenzymeinhibitors,makingthemmoredigestibleandfriendliertotheliver.Andofcourse,italsomakesthembiggerastheyswellupandabsorbthewater,soyou’realsogettingmoreforyourmoney.

■Nutandseedbutters

Onlyafewyearsago,itwasnexttoimpossibletogetrawnutandseedbuttersintheUK.Rapunzeltahiniandwhitealmondbutterhavebeenaroundforawhilenow,andarestaplesofarawfoodcupboard;indispensableasabaseforsaucesanddressings,aswellasaspreadforcrackersandbreads.Atthetimeofwriting,youcanalsobuyOmegaNutritionpumpkinseedbutterandCarley’sdoawiderangeofexcellentrawnutbutters,suchasrainforest,pecanandhemp.ThereisalsoarangeimportedfromAmericacalledRejuvenativefoods,madespecificallyforrawfooders,includingpistachio,blacksesameandhazelnut.Anythingelseyouarebetteroffsteeringclearofbecausethenutsorseedshavebeenroasted,makingthemdifficulttodigest,moremucus-forming,andhardworkfortheliver.

Therawonesaren’tcheap,butareveryhighqualityandsoheavenlytheyarewellworththeexpense.Usethemsparingly.Evenrawnutbuttersareverycongesting,andshouldbeeatenastreats,notbythespoon(althoughwe’vealldoneit!).

■NutritionalyeastflakesNotarawproduct,butrichinBvitaminsandadeliciousadditiontorawsavourieswhenusedminimally,andfavouredcommonlyfortheircheesytaste.Theyeastintheflakesisinactive,sotheyaresuitableforuseforpeoplewhohaveayeastintolerance.

■OatsNearlyalloatsgrowncommerciallyforsaleintheUKaresteamedtostabilizethem.Oatsgorancideasily,andwithoutthistreatmenttheywouldonlybeabletositonshopshelvesforweeksratherthanyears.RawLivingproducefreshoatgroatsandrolledoatswhicharegrowninSussexandhaveanoutstandingnuttyflavourandinmyopiniontastefarsuperiortotheusualoats.Oatgroatsarethewholeoatswhichneedtobesoakedandsproutedbeforeuse.Rolledoatshavebeenflakedandcanbesoakedfirstandusedforporridgeandflapjacksorgroundintoflourforrawcakesandpastries.

■OilsMypreferredoilsarecoconut,flax,hempandoliveoil.Coconutoilisa

monounsaturatedfat,whichhealthexpertsarestartingtobelieveisessentialinthedietbecauseoftheessentialfattyacidsitcontains,mainlylauricacid.Coconutoilistheonlyfatwhichisnotmetabolisedbytheliver,andisasuperbsourceofenergy.Itisanti-microbial,anti-viral,andbalancesthemetabolism.Flaxoilisthehighestdietarysourceoftheomega3essentialfattyacids,whichistheoneWesterndietsmostlylack.Hempoilistheonlyfoodwhichistheperfectbalanceofomegas3,6,and9.Theyhaveverydifferentbutequallydeliciousflavours:flaxisbuttery,hempisnuttier.Whenbuyingoils,lookforthoseindarkglassbottles–withtheexceptionofcoconutoil,whichisverystable,oilsaresensitivetobothheatandlight.Ifanoliveoilstatesitisfromthefirstcoldpressing,thisshouldguaranteethatitisraw.Oliveoilisagreatlivercleanser.

■OlivesAretheyraworaren’tthey?Sadly,theanswerisprobablyno.WearenowluckyenoughtogetguaranteedrawolivesfromtheUS,buttheyareoutrageouslyexpensive.TheonlyrawbrandsIknowofintheUKaremadebySunita,theirgreenpittedoliveswithherbs,andtheBelladiCerignolaoliveswhicharefatterandjuicierandcontainstones.Inthemain,itisprobablysafertoassumeyouroliveshavebeenheattreated.Steerclearofolivesinbrineandolivesintins,whicharegenerallypasteurised.Pittedolives,too,aremorelikelytohavebeenthroughintensiveheat.

■SauerkrautFermentedcabbageusuallymadewithseasaltandjuniperberries,sauerkrautiswonderfulforthedigestionbecauseofitshighenzymaticactivityandthefriendlybacteriaitcontains.ItisagoodsourceofvitaminCandhelpsstrengthentheimmunesystem.Mostsauerkrautisheat-treated;werecommendtheBionovaonewhichisunpasteurised.

■SeagreensOneofmyveryfavouriteingredients,SeagreensisaUKproducedwildwrackseaweedgranulethathasacompletenutritionalprofile,i.e.itcontainsallthevitaminsandmineralsthebodyneeds.Itaddstexture,flavourandnutritiontojustaboutanysavourydishyoucanthinkof.Itis

expensive,butyouonlyneedalittle–oneteaspoonperservingisample.

■SeavegetablesSeavegetables,asthemostmineralrichfoodsfoundinnature,deservetobeastaplepartofeverybody’sdiet.Weusedulse,apurpleseavegetable,andourfirmfavourite(Icaneatawholepacketinonesitting),whichjustneedsalightrinsingunderthetap,andisawonderfulsourceofcalcium.Arameisstringy,needssoakingfor20minutes,andisalsopopularbecauseofitsmildtaste–verygoodwithgratedvegetables.Hijikiissimilartoarame,butslightlyfatter,withamoreintenseflavour,andneedssoakingforuptoanhour,inwhichtimeitwilltrebleorevenquadrupleinsize.Wakameisgreenandleathery,andmustbesoakedfor10minutesbeforeaddingtosalads.Norisheetsareanessentialitemintherawfoodpantryformakingnorirolls,therawfooders’sandwich.Thelightgreensheetshavebeentoastedsoarenotraw,searchfordarkgreenones.NoriflakesandAtlanticseasaladarepowderedseavegwhichareperfectforusingasasaladorsoupgarnish.Seaspaghettiisanotherfavourite,ithasanoutstandingflavour,youcansimplystirsomeintoacreamysauceforarawtagliatelle.Thenthere’skelp,apowderedseavegetable,whichisanamazinglyrichinminerals,especiallyiodine.Weeatiteveryday;adultsonlyneed½-1teaspoonaday,soyoucanaddittomostdishesandbarelynoticethefishyflavour.

ClearspringistheUK’smostpopularbrandofseavegetables.Clearspringdulseandwakameareraw;alltheothervarietiesareheatedatover38°C.ButIthinkseavegetablesaresuchanimportantpartofthedietthatitisbettertoeatthemeventhoughtheyhavebeenheat-treatedthannotatall.WealsorecommendtheFrenchseaweedbrandBordaBordwhicharenotheattreatedandpreservedinseasalt.Theyneedthoroughrinsingbeforeusebutareveryfreshandtasteliketheyhavecomestraightofftheseashore.

■SweetenersPeopleoftenaskmewhatIuseasasweetener:thereisreallyonlyonegoodrawalternative,andthatisagavenectar,whichcomesfromaMexicancactusplant,hasalowglycaemicindex,andtastesgorgeous–similartomaplesyrup.Alsonewonthemarketisyaconsyrup,whichis

madefromthePeruvianyaconroot,andcontainsonlyfructoligosaccharides,asugarwhichisnotabsorbedbythebody.Ithasamaltyflavourandisgoodtouseasaspreadortopping.However,ifyouareunwillingtoshelloutfortheseonadailybasis,thereareplentyofalternativesonthewholefoodmarket,whichmaynotberaw,butarerelativelyhealthful.Youcanbuyagavesyrup,manufacturedbyAllosorBiona–notraw,butlessthanhalftheprice.Thenthere’sappleconcentrateordatesyrup,whichcomefromnaturalfruitsources;molasses,richinessentialminerals;andmaplesyrup,theAmerican’sfavourite.Anyoftheseareacceptableifyou’renotstrictaboutraw,andnothavingtheminlargeamounts.Steviaisaherbwhichcomesinpowderedorliquidform.Itisincrediblysweet(300timessweeterthansugar)soyouonlyneedatinyamount.Itcanbehardtogetitrightwithstevia:toomuchandthetasteislikestrongliquorice,notenoughandyourdishwilllacksweetness.ItisillegaltosellsteviaasasweetenerintheUKandtheUS,andmostpeopleinthehealthfoodindustrybelievethisisdowntopressurefromthesugarmanufacturers,ratherthananyprovenhealthrisks.

■Tamari,shoyu,miso,liquidaminos,hempsauce,Himalayancrystalsalt

Theseareseasoningsthatweusetoaddasaltyelementtoourrecipes,andbringouttheflavoursofadish.Theyareverystrongsousesparingly–thelessthebetter.IrecommendClearspringasagoodbrandfortamariandshoyu;thesearenaturalformsofsoysauce,tamariiswheat-free.Lookoutformisothatisunpasteurised;weuseonemadebySourceFoodswhichismadefromgeothermicIcelandicseasaltwithalowsodiumcontent.Althoughmisoisnotarawfood,itisalivingfood;duetothefermentationprocessitcontainslivingenzymes.TheoriginalliquidaminosismadebyBraggs;fareasiertofindintheUKisthatmadebyMarigold.PaulBraggwasarawfoodpioneerintheUSA,andthisproductusedtobeverypopular,butthereissomecontroversyoveritnowbecauseitcontainshydrolyzedvegetableprotein,andhasnaturallyoccurringMSG.Mypersonalviewisthataheavilyprocessedproductlikethisisnevergoingtobegoodifyouconsumeitbythetablespoon,butadashonasaladwilllivenitupwithoutcausingthebodyanyundueharm.Hempsaucehasasimilartastetoliquidaminos,andismadewithfermentedhempseedsandseasalt.Itmakesagoodstocksubstitutein

saucesandgravies.Himalayancrystalsaltisanamazingpinksaltfoundinoneofthepurestplacesonearth.Richinminerals,italsoaidsabsorption,andIlovetoaddapinchtosavouryorsweetdishes.Youcanalsousecrystalseasaltifyouprefer.

■VanillaPodsarethefreshestandmostflavoursomeoptionforwhizzingupinyourcreams,icecreamsandsweets.Ifyouarenotusingyourblender,youcanslitopenthepodwithaknifeandscrapeouttheseedstoaddtoyourrecipe.Vanillapodsmustbestoredinanairtightcontainertopreservetheirtasteandaroma.Ifyouhaven’tgotvanillapods,vanillaextractisthenextbestoption.Thisisnotraw,andispreservedinalcohol,butitispurevanilla.Steerclearofvanillaessencewhichisapaleimitationoftherealthing.

■VegetablesWheretherecipestates‘2carrots’or‘1onion’,thisistakentomeanoneaverage-sizedvegetable.Pleasedon’tbeafraidtoplayaroundwiththeamounts,andadjustthemaccordingly.Forinstanceifyourcarrotsareverylarge,andtherecipecallsfortwo,perhapsitisbettertojustuseoneandahalf;conversely,ifyouronionsareverysmall,andtherecipeasksforahalf,bettertouseawholeone.Oneofthebeautiesofrawfoodpreparationisthatitisveryhardtogowrong–itisnotliketraditionalcookerywhereifyoureggsarenotwhiskedenoughoryoursaucenothotenough,disastrousresultsmaybefallyou.Rather,beintuitivewithyourrecipes,andthedishwilltastewonderfullydifferenteverytime.

Tryandbuyseasonallyandlocallywhereveryoucan;it’sbestnottogochasingafteringredientsthathavebeenflownhalfwayacrosstheworld,especiallywhenhomegrownproducetastessomuchbetter.Organicispreferablebutnotalwaysthebestoption;Iwouldarguethatwhenitcomestoflavourandnutrition,it’sbettertobuyanEnglishapplethatisnotcertifiedorganicthananorganiconefromNewZealand.IfthevegetableorfruityouareafterisnotinseasoninEurope,seeifyoucansourceanalternativethatis.Whenbuyingsaladgreenslookforminimalpackaging;notonlyisallthatplasticbadfortheenvironmentitisaffectingthequalityoftheproducetoo.

■VinegarAgoodquality,unpasteurisedapplecidervinegar,suchasthatmadebyAspall’s,shouldberaw.Wealsooccasionallyusericevinegarandbalsamicvinegar,whicharenotraw.Otheralternativesincludelemonjuiceandlimejuice.

■DipsWhysomanydips?Theyreallyareastapleoftherawfooddiet,likethesandwichistoaconventionaldiet.Endlesslyversatile,theyturnahumblecarrotintoafeast.Weusuallyhavedipseveryday,eitherforlunchortea.Arecipecanbesimplytweakedtocreateawholenewtasteexperience;thesamedipcanbeusedindifferentwaystocreateanamazingvarietyofdishes.

Ourfavouritevegetablesfordippingarecarrotsticks,broccoliflorets,babysweetcorn,sugarsnaps,andsweetpotato(peelandcutintostickslikecarrot).Butreally,youcanuseanything–mushrooms,cauliflower,pepper,celery,cucumber,anythingatall.Serveaselectionwithoneortwodipsandmaybesomecrispsmadeinthedehydratorandyouhaveaquickanddeliciouslightmealorsnack.Dipsareperfectforparties,easytodowhenyou’recateringforlargenumbersofpeople,andveryattractive,ifyoufanthedifferentcolouredvegoutinaservingdish.

Anotherrawstapleistomakeroll-upswithnorisheets.Spreadthediponthesheet,sprinklewithafewsproutsandsomefinelychoppedveg,androllup(seeEatSmartEatRawformoreroll-upsuggestions).Youcantrythemwithlettuceleaves,cabbage,orChineseleaftoo.

Youcanalsoaddalittlewater,thinthemout,andmakerichandinterestingdressingsforsalads.Justmixsomegreenleafinabowl,andheypresto!Agourmetdinnerinminutes.

You’realsoallowedtoeatthemwithapacketofcrispsortortillachips.Thenyoucanindulgeyourcravingsandgetsomesuper-nutritioninyouatthesametime.

Anothertip:dehydrateleftovers.Spreadthinlyonasheetand

whenthey’redrystoreinanairtighttubinthefridge.Thencrumbleontoasaladforabitoftexture.Dehydratingintensifiestheflavourstocreatedeliciousraw‘croûtons’.

■10minsandsoaking4-8hrs■Blender■Servesfourtosix

■HempSeedHummusThiswasourfavouritedipforalongtime.Onetablespoonofsesameseedscontainseighttimesasmuchcalciumasacupofcow’smilk,soit’sgreatforgrowingchildren,andthehempseedsensuretheygetagooddoseofthoseessentialfattyacids.It’sfullofprotein,butnottoodense.

■200g/7ozsesameseeds,soaked4-8hrs■60g/2ozhempseeds,soaked4-8hrs■1lemon,juiced■1tbspoliveoil■1clovegarlic■½tspHimalayancrystalsalt■250ml/8flozwater

Drainthesesameseedsandhempseeds.Puteverythingintheblendertogether,andblendtomakeacreamypaste.Thesesameseedswillbreakdowncompletely,althoughyou’llbeleftwithblackspecksinthemixturefromthehempseeds,whichcrackopenandreleasetheirbeautifulrichoils.Keepinthefridgeandeatwithinfivedays.

DidyouknowthatGeorgeWashingtonwasahempfarmer,andtheUSdeclarationofIndependencewaswrittenonhemppaper?

■5mins■Blender

■Servesfour

■Reuben’sGuacamoleDipMyboyshavealwaysbeenfussyaboutavocados.Gettingonethatisalittleoverripeputsthemoffeatingthem.Theyinsistedthattheywouldn’teatguacamole,butIadoreit.SoItooktheirfavouritedip(Reuben’sdipfromEatSmartEatRaw)combinedthetwoandcreatedsomethingwealllove.

■1tbspapplecidervinegar■1largeavocado■1largetomato■2tbsptahini■1tspmiso■1tbspnutritionalyeastflakes■1tspkelppowder

Juicethelemon,addthejuicetotheblender.Peelandpittheavocado,andaddthefleshtotheblender.Quarterthetomato,andadditintotheblenderwithalltheremainingingredients.Blendtoacream.Servewithcrudités.Foraquicksnack,spreadsomeonaromainelettuceleaf,addsomealfalfa,rollupandmunch.

Ifyou’reintosuperfoods,sprinklesomerawcacaonibsorbeepollenintoyourguacamoleforanextrabuzz.

■10mins■Blender■Servesfour

■RedPepperKetchupWow!Muchbetterthanthetomatoversion,andhealthiertoo.Redpeppershaveareallyhighwatercontent:ifyoublendthemup,theyturnsurprisinglyliquid.Alternatively,useyellowpeppersforagoldenketchup.

■60g/2ozdriedtomatoes■3redpeppers■4dates■½onion■1tbspapplecidervinegar

Ifyou’reusingshop-boughtdriedtomatoes,youwillneedtosoakthemforuptoanhourtosoftenthemabitfirst.Removethestemandseeds,andchoptheredpeppersassmallasyouneedtoforyourblender,thenpopthemin.Pitthedates,peeltheonion,andaddtheminwiththevinegarandtomatoes.Blendthewholelottogether.Theresultingblendshouldbethesameconsistencyasketchup–dollopy.Goodwithburgers,orjustasadipwithcrudités.

Tomatoesarehighlyacidic,andavoidedbothbyfollowersofmacrobiotics,andHippocratespractitioners.

■10mins■Blender■Servesfour

■CarrotKetchupAnotheralternativetotomatoketchup,carrotshavealovelyfruityflavourwhenpuréedintoadip.

■60g/2ozdriedtomatoes■4carrots■4dates,pitted■½onion,peeledandchopped■1tbspapplecidervinegar■1tspmiso■1tspkelp■125ml/4flozwater

Ifyou’reusingshop-boughtsun-driedtomatoes,soakthemforuptoanhourfirst.Topandtailthecarrots,andcutthemintosmallenoughpiecesforyourblendertobehappywiththem.Putalltheingredientsintheblenderandwhizup.Ifyourcarrotsarebig,youmayneedsomemorewater,butnottoomuch:youwantittohavethethickconsistencyoftraditionalketchup.Servewithburgersorspreadoncrackers.

CarrotsaretherichestvegetablesourceofvitaminA,theantioxidantwhichpromotesgoodvision,hencetheoldwivestalethatcarrotsmakeyouseeinthedark.

■Blender■5mins■Servesfour

■AsianDippingSauceThisislikethoseredsaucesyougetwithyourChineseorThaispringrolls.It’squiterunny,andwouldn’treallyworkasadipforcrudités.Butit’sgoodwithspringrollsfromEatSmartEatRaw,orthetempura.Anditmakesasuperdressingonasaladofgreenleavesandseavegetables.

■3tomatoes■1redchilli,seeded■1clovegarlic■1tbsptamari■1tbspagavenectar■1tbspsesameoil

Cutthetomatoesintoquarters.Puteverythingintheblenderandwhizuntilthetomatoesarefullypuréed.Keepforanhourortwobeforeserving,anditwillthickenslightly.

Itisasubstancecalledcapsaicinwhichgiveschilliestheirheat:themorecapsaicinthepeppercontains,thehotteritis.Scotchbonnetsandhabanerosarethehottestvarieties–weusuallyusethelongthinpeppers

commonlyfoundinsupermarkets.

■Blender■5mins■Servestwo

■SweetAlmondDipThisisafavouritewithkids:servewithveggieslikecarrot,cucumberandbroccoliandwithanylucktheywilleatlots.Alsomakesalovelydressingthinnedwithalittlewater.

■1tbspagavenectar■2tbspalmondbutter■1tbspflaxoil■1tbspnutritionalyeastflakes

Putthemallinabowlandgivethemagoodmixtogetherwithaspoon.

Almondsarerichinmonounsaturatedfats,whichhavebeenassociatedwithreducedriskofheartdisease,andhavebeenshowntolowercholesterol.

■10minsandpresoaking4-8hrs■Blender■Servesfour

■ParsleyDipLemonsalwaysaddatangyedgetoanydip,andheretheybringtheflavoursoftheparsleytolife.Thisisaveryadultdip,childrentendtofindtheparsleytoooverpowering,butitworksinjustaboutanywayyouchoosetoserveit–asaspread,adip,inroll-ups,orasadressing.

■1largebunchparsley■90g/3ozsesameseeds,soaked4-8hrs■4tbspoliveoil■2lemons,juiced

■1tspkelp■2clovesgarlic

Preparetheparsley,choppingitdownsoitwillfitnicelyinyourblender.Drainthesesameseeds.Puteverythingintheblenderandpuréeuntilsmooth.Ifyoudon’thaveahighspeedblender,youmayfindthishardwork.Choptheparsleyreallyfine,andconsidersubstitutinghalforallthesesameseedsfortahini.

TherearetwovarietiesofparsleymostcommonlyfoundintheUK,flatleafandcurly.Curlyhasamoreintenseflavour,andtheflatleafismorefragrant.Weliketouseboth,dependinghowthemoodtakesus.

■10mins■Blender■Servesfour

■Zachary’sDipWhenIwasweaningmyyoungestson,thiswashis(andmy)favouritelunch.Oncehe’dgotpastthebabyfoodstage,Icarriedonmakingitasadip.It’ssweetwithoutbeingtoosugary,alovelylightdip,andwithallthatbroccoli,verynutritious.

■2pears■2smallheadsbroccoli■1tbspflaxseedoil■2tbsptahini■2tbspnoriflakes

Chopthepearsandremovethecoresandstems.Putthemintheblenderandtheywilleasilyturntopulp.Addthebroccoli,oil,andtahini,andblendagain.Checknobroccoliheadshaveescapedtheblades,andarehidinginthepurée.Stirinthenoriflakesbyhand,orblendbriefly.Whenyou’resureit’sallblendedtogether,serveinlettucewrapsornorirollswithlotsofalfalfa.

Pearsareagoodsourceofthetracemineralcopper–anaveragepearcontains10%oftheRDA.

■5mins,soaking4-8hrs■Blender■Servesfour;makesonejar

■CorianderChutneyAdaptedfromanauthenticIndianrecipe,thisgoeswellwiththeonionbhajisfromEatSmartEatRaw.It’sacreamy,pungentchutney,quitecomplexinflavourandslightlyspicy.It’salsolovelyinlettucewrapsteamedupwithaheapofbeansprouts.

■1largebunchcoriander■½onion■1chilli,stemandseedsremoved■1lime,juiced■1tspgarammasala■2dates,pitted■1tsptamari■2tbspalmonds,soaked4-8hrs■125ml/4flozwater

Looselychopthecoriander.Puteverythingintheblendertogetherandblendtoathickpurée.

Alongwithbasilandparsley,corianderisastapleinourkitchen.Weoftenaddafewsprigstoourvegetablejuice,orsnipafewleavesintoasaladtoaddanexquisitesomethingextra.

■5mins■Blender■Servesfour

■DateChutneyGorgeouswithburgersinsteadofketchup.

■150g/5ozfreshdates,pitted■2tbspapplecidervinegar■1tbspsesameoil■½cm/¼inpiecerootginger■1clovegarlic■½redchilli

Puteverythingintheblender,itshouldturntoacreammoreorlessinstantlyifyou’reusinggoodsoftdates.Justmakesuretherearenopiecesofgarlicorchillileftunprocessed!

Chillipeppershaveamazinghealingproperties.Theyaresaidtofightinflammation,reducecongestion,andboostimmunity,evenreducetheriskofcardio-vasculardisease.

■5mins■Blender■Servesfour

■LemonPickleCarley’sareanorganicproducerbasedinCornwall,whomakesuperior

qualitygourmetfoods.Theydoaselectionofrawnutbuttersthatareverypopular(pecan,rainforest,andmixedseed);theyalsomakethesefabulouspreservedrawlemons.Theygogreatinsalads,butIlovetoeattheminthisaddictivechutney.Bewarethough,theyarequitesalty,sodon’toverdoit.

■1redchilli■4freshdates,pitted■1cm/½rootginger■1clovegarlic■2tbspoliveoil■200g/7ozpreservedlemons

Removeanddiscardthestemandseedsofthechilli.Puteverythingexceptthelemonsintheblender,andblendtoapurée,beingcarefultomakesuretherearenobitsofchilliorgarlicleft.Ifyou’reusingahighpowerblender,youcanputthelemonsin,andblendthemonaslowsetting(a3ora4)tomakesuretheystaychunky.Ifnot,youcanprocesstheminthefoodprocessor,orchopthembyhand,andthenstirthembackin.Youwanttheminchunksroughlythesizeofhazelnuts.Storeinthefridge–itkeepswell.Itgoesgreatwithburgers,asadip

forcrisps,orasapiquantsaladdressing.

IntheUSinthemid19thcentury,lemonswerehighlyprizedfortheirabilitytoprotectagainstscurvy,somuchsothattheyweresoldforasmuchas$1each!

■PâtésandspreadsPâtésarealwaysawinnerstuffedinapepper:justhalfthepepperlengthways,de-seeditandfillitwithpâté.Cucumbersaregoodslicedcrosswaysandspreadwithpâtétomakelittlecanapés.They’realsoeasytodospreadonalettuceleafornorisheetandrolled.Someofthemarestiffenoughthatyoucanrollthemintoballsandservethemaslittlefalafelythingswithasauce.Ifyouhaveadehydrator,evenbetter,poptheballsinforafewhourstomakethem

crunchyanddrawouttheflavours.Andofcourse,youcanjustusethemasspreadsforcrackersandbreads.

■5mins,soakingonehour■Blender■Makesonesmalljar

■TapenadeTapenadeisaMediterraneanolivespreadbestmadewithpittedolives.Basicallyit’sjustanexcusetoeatlotsofolives,whichareoneofthebestsourcesofhealthyfatsandproteinaround.Thisisawonderfullyrichearthydip,bestspreadsparinglyonbreadorcrackers,oritmakesamarvellousdressingonapileofgreenleavesandsprouts.

■90g/3ozolives,pitted■30g/1ozdriedtomatoes■1tbspoliveoil■1tspvinegar■1clovegarlic,crushed

Ifyouareusingshop-boughtdriedtomatoes,youwillneedtosoakthemforuptoanhourfirst.Unlessyouhaveahighpoweredblender,youmayfindyourfoodprocessorworksbetterforthisrecipe.Justpopalltheingredientsin,andblitzuntilcompletelypuréed,withnobitsoftomatoleftvisible.

ThereisanolivetreeinCroatiawhichhasbeendeterminedbytreeringanalysistobenearlytwothousandyearsold,andisstillproducingfruit.Iwould

lovetotrysomeofthoseolives!

■Blender■10mins■Servesfour

■OlivePâtéThisislikealessrichversionofTapenade,soyoucanbemoreliberalwithit.Tryitoncrackersorinroll-ups.

■2tomatoes■1stickcelery■1sprigparsley■90g/3ozolives■½redchilli,seeded■2tbspdulse■1tbspoliveoil

Quarterthetomatoes,andchoptheceleryandparsleydownalittle.Puteverythingintheblenderandprocessuntilsmooth.

OlivesareoneofthebestdietarysourcesofvitaminE,thefatsolubleantioxidant.Theyarealsorichinmonounsaturatedfats,anditisthiscombinationthatmakesthemexceptionalnutritionally.

■Blender■5mins,presoaking8-12hrs■Servesfour

■CashewCreamCheeseThisislush,agoodonetoservetonon-rawfooders,it’ssoirresistible.Ifyou’refeelingextravagant,you

canmakeitwithmacadamiasorpinenutsforarealgourmettreat.

■120g/4ozcashews,presoaked8-12hrs■1lemon,juiced■1tspmiso■½onion■250ml/8flozwater■1bunchchives

Putallyouringredients,apartfromthechives,intheblenderandkeepitonforagoodfewminutes.Snipthechivesintotinypieces,assmallasyoucan,withscissors,andthenstirtheminbyhand.Cashewshaveahabitofhidinginthemixaslittlechunksunlessyoublendreallythoroughly.Ifyoustoreitinajarinthefridge,itwillthickenfurther.

Cashewsaregenerallyheat-treatedbecausetheinsideoftheshellcontainsacausticresinusedtomakeinsecticides.Theyaresteamedathightemperaturestoremovethenutfromtheshellwithouttheresin.Youcanbuyreallyrawcashewsfromonlinerawfoodstores.

■5mins,presoaking8-12hrs■Blender■Serveseight;makestwojars

■HappyPâtéThisisoneofmyfavourites.It’sareallyvibrant,fruitycombination,especiallypopularwithchildrenduetoitsnaturalsweetness.

■½redpepper■2carrots■1tomato■60g/2ozalmonds,presoaked8-12hrs■2dates,pitted■1lemon,juiced

Preparethepepper,carrotsandtomatoesandchopsothey’llfitinyourblender.Addtheremainingingredientsandblend.Ifit’stoomuchforyourblender,addalittlewateroroliveoiltohelpitalong.Servewithgreencruditéssuchasbroccoli,cucumberandceleryforaquickandeasysnacklunch.Storeinthefridge,andeatwithinafewdays.

Almondsareactuallyseeds,whichcomefromthefruitofthealmondtree.Theyarefromthesamefamilyoftreesasapricotsandpeaches.Idon’tknowwhywenevereatalmondfruit!

■5mins,presoaking8-12hrs■Blender■Serveseight;makestwojars

■SunshinePâtéThisisbasedontheSunshineSoupfromEatSmartEatRaw.It’slikeamoreadultversionofthepreviousrecipe;alittlespicieranddenser.It’sabittoothicktouseasadip,butgoodforspreadinginnorirollsorlettuceleaves.

■2carrots■2tomatoes■1yellowpepper■120g/4ozalmonds,presoaked8-12hrs■1tsptamari■1lemon,juiced■1tspcuminpowder

Prepareyourcarrots,tomatoesandpeppersbyremovingunwantedbitsandchoppingthemsmallenoughtofitintoyourblendereasily.Popthemin(tip–putthetomatoesinthebottombecausetheyliquidiseeasierandarenotsolikelytogetstuckintheblades),andblenduntilsmooth.Thenaddintheremainingingredients,andkeepblendinguntiltherearenolumpsofnutleft.Storeinthefridge–itwillonlykeepforafewdays.

Wealwaysmakesuretoremovealltheseedsfromour

peppers.Althoughtheyareedible,theyarebitter,andcontainnoparticularnutritionalbenefits.

■10mins,8-12hrssoaking■Blender■Servesfourtosix

■WalnutPâtéAlovelydense,meatypâtéthatmakesagoodstuffingforpeppersornorirolls.

■2stickscelery■1redpepper■300g/10ozwalnuts,soaked8-12hrs■1lemon,juiced■1tbspwhitemiso■60g/2ozdriedtomatoes■4tbspwater

Chopthecelery,removethestemandseedsofthepepper,andchop.Puteverythingintheblenderandblendtoacream.

Mostpeopleknowbynowthatfishandflaxseedsareagoodsourceofthevaluableomega-3fattyacids,butdidyouknowthatwalnutsarealsoagreatwaytogetthesefatsinyourdiet?25gwalnutscontainabout90%oftheRDA.

■5mins,soaking8-12hrs■Blender■Servesfour,500ml,onelargejar

■HazelnutandApplePâtéThisisagorgeous,light,creamypâté,goodinnorirolls.

■1apple

■1tomato■1stickcelery■120g/4ozhazelnuts,soaked8-12hrs■1tbspdriedtomatoes■1tspwhitemiso■2tbspoliveoil■2tbspapplecidervinegar

Preparetheapple,tomatoandceleryforyourblender.Puteverythinginandblendtoathickpurée.

Addingalittleappletoanysavourydishisagreatwaytolightenitupandcreateacontrastofflavours.Sprinklegratedappleintoasalad,orblendhalfanappleintoasouporsauce.

■5mins,4-8hrssoaking■Blender■Makesonelargejar

■PineNutPâtéThisisveryversatile–itmakesayummydiporarichdressing,it’sgreatinroll-ups,ordehydrateitforaverytastysaladgarnish.

■120g/4ozpinenuts,soaked4-8hrs■1tbspoliveoil■1smallbunchbasil■3tomatoes,chopped■1clovegarlic■2tspwhitemiso

Puteverythingintheblender.Youshouldn’tneedanyliquid,thetomatoeswillbeenough.Blendforafewminutesuntilyouhavealightgreencream.

Pinenutsmaybeexpensive,buttheyareverypopularinrawfoodcuisineforthecreamyrichnesstheyimparttoadish,andtheirexquisitefragranttaste.Webuyoursinbulkandstoretheminanairtightcontainerinthedarksotheykeepwell.

■DressingsDressingscantransformasimplesaladintosomethingamazing.Takeaplatefuloffreshleaveslikerocketorcornsalad:addaspicydressingtowakeyouup;acreamydressingtosootheyou;afruitydressingtocheeryou;agreendressingforcleansing;oranacidicdressingforabitofzing.Theresultingsaladwillbewildlydifferenteverytime–whosaidrawfoodwasboring?There’soneheretosuityoureverymood.

Myfavourite,simpledressingisflaxoil,applecidervinegar,Seagreens,andnutritionalyeastflakes.

■Blenderorfoodprocessor■10mins■Servesfour

■PestoIfinallystartedmakingmyownpesto,anditwasarevelation.Youneedalargebunchofbasil(ifyou’rebuyingitinthesupermarket,youmayneedtwoorthreetimeswhattheyconsiderabunch),soit’snotcheap.Butthetasteofpestomadewithfreshbasilisincomparabletothestuffthatcomesoutofajar.It’stoorichtoreallyuseasadip,butyoucouldspreaditonbread.Bestasadressingforsalad.

■1largebunchbasil,looselychopped■60g/2ozpinenuts■2tbspnutritionalyeastflakes■2tbspoliveoil■1tbspagavenectar■1tspapplecidervinegar■2clovesgarlic

■1tsptamariUsingyourblenderoryourfoodprocessorputeverythinginandkeepgoinguntilthebasiliscompletelybrokendownandyouhaveathickgorgeousgreengoo.

Makesomecourgettiinyourspiralslicerandcoveritinthis,andheypesto!You’vegotyourselfasimplylovelydinner.

■5mins■Blender■Servesfour

■AvoPestoSoquick,soeasy,soyummy!

■1avocado■1bunchbasil■2tbspoliveoil■2lemons,juiced■2clovesgarlic■2dates■1tspmiso

Stonetheavocado,scoopouttheflesh,andputitintheblender.Cutthestemsoffthebasil,choploosely,andaddtotheblenderwithalltheotheringredients.Thisisgreatonanysalad,especiallyasasortofcoleslawwithgratedveglikecarrotsandcabbage.

Addingavocadotosaladscanhelpwiththeabsorptionofboththeanti-oxidantslycopene(foundintomatoes)andcarotene(foundincarrots).Itisthemonounsaturatedfatsinavocadowhichenhancethebioavailabilityofthesenutrients.Whichgoespartway

toexplainingwhyrawfoodershaveatendencytoputavocadoineverything!

■10mins■Blender■Servesfour

■CorianderPestoHandsupthosewhothoughtyoucouldonlymakepestowithbasil?OK,technicallyyouareprobablycorrect,butthisversionusingfreshcorianderinsteadisjustasdelicious.

■1bunchcoriander■1chilli■4tbspoliveoil■75g/2½ozBrazilnuts■2limes,juiced■2clovesgarlic■2dates■1tsptamari

Looselychopthecoriander.Preparethechilli,removetheseedsandstem.Puteverythingintheblenderandkeepgoinguntilyouhaveathickcream.Ifyou’reblenderdoesnothaveaverystrongmotor,youmayneedtoaddalittlewatertohelpitturn.

Brazilnutsareoneoftheeasiestnutstomakerawnutbutterwith.Puttheminyourblenderorfoodprocessorandkeepitonforafewminutesuntilitstartstogethot.Ifthey’renotrunnyalready,leavethemixturetocooldownforfiveminutesandrepeattheprocess.Storefreshnutbuttersinthefridgetostopthemgoingrancid.

■10mins■Blender■Servestwo

■CoconutSatayFreshcoconutisanincrediblefood,fullofhealthyfatslikelauricacid,anessentialfattyacidfoundalsoinmothers’breastmilk.Itcombineswellwithdates,andthisdressingmanagestobebothrefreshingandsubstantial.

■120g/4ozcoconutmeat■2tbspoliveoil■4dates,pitted■½chilli,deseeded■1lemon,juiced■125ml/4flozwater

Removethefleshfromthecoconutshell.ThisinvolvesatrickwithahammerandachiselthatI’mnotverygoodat.Prisethefleshoutofthenutwiththechisel.Chopthecoconutmeatintosmallpiecesandputintheblenderwiththeotheringredients.Ifyouhaveahighpowerblender,itwillgogorgeouslycreamy.Inastandardblender,thecoconutwon’tbreakdowncompletely,butyouwillstillgetalovelymixturewhichworksgreatasadressingoversomefreshgreenleaves.Eatwithinadayortwoasfreshcoconutgoesrancidquickly.

Toextractcoconutflesh,findsomewheretoplacethecoconutsecurelyagainst,adoorstepisideal.Whackthetopwiththehammeraboutathirdofthewaydown,rotateitslightlyandwhackitagain,androtateandwhackitagain.Onceyou’vewhackeditthreetimes,the

topshouldbeeasilyprisedoff.Pouroutthewateranddrinkit,it’swonderful.

■Blender■5mins,presoaking12hrs■Servesfourtosix

■WalnutDressingThisisaverytasty,tangydiptolivenupyoursaladwhenyou’veonlygotafewthingsleftinthefridge,andarefeelingdevoidofinspiration.Goeswellongratedvegetablesoraheapofleaves.

■150g/5ozwalnuts,presoaked8-12hrs■1lemon,juiced■½onion■1tsptamari■60g/2ozdriedtomatoes■250ml/8flozwater

Chuckeverythingintheblenderandwhizaway.Ifyouhaveadehydrator,drytheleftover.Itmakesagorgeousgarnish,crumbledintoasalad.

Walnutsaregood‘brainfood’!Notjustbecausetheylooklikelittlebrains,butbecausetheyareanexcellentsourceofomega3fattyacidswhichpromotementalclarityandfocus.

■10mins,sprouting■Blender■Servesfourtosix

■CreamyCucumberDressingAcreamybutsurprisinglylightdressingandallthatcucumbermakesitveryalkalising.

■1cucumber■120g/4ozsproutedsunflowerseeds■2clovesgarlic■1lemon,juiced■1tspwhitemiso

Chopthecucumberintopiecessmallenoughforyourblendertohandle.Blendeverythingup–itshouldwhizawayquiteeasily.Pouroverapileofgreenleaves.Thisissogood;youcouldeveneatitasasoup.

Sunflowerseedsareoneoftheeasiestseedstosprout,agreatonetostartwith.Theyonlytakeadayortwobeforetheyareattheirbest–don’tleavethemtoolongortheywillgobrown.

■Blender■5mins■Servesfour;makesonesmalljar

■SweetChilliSauceYoucanbuyacookedversionofthisinAsiangrocersandsupermarkets,it’sbasicallysugarandspice.Thesweettastemakestheheatmorepalatable.It’straditionallyusedasadippingsauceforspringrollsandbarbecues,butweuseitasasaladdressing.

■16dates,pitted■2redchillies,seeded■3clovesgarlic■1cm/½inpiecerootginger■2limes,juiced■2tbspwater

Prepareallyouringredients,andthenputthemintheblenderwiththewater.Addmorewaterifyouwantarunnierdressing:Ilikeitniceandthicksoitcoatsthesaladwell.

Gingerisverygoodforthedigestion,soothingandcalmingtotheintestines,whichiswhyitisapopularhomeremedyformorningsicknessduringpregnancy.

■5mins,10-20minssoaking■Blender■Servesfour

■PineappleDressingThisisasharp,vibrantdressing.Takeaplatefulofrocket,mixinsomeavocadoandbeansprouts,tossitinthisdressing,andyouhaveamealfitforaking.

■60g/2ozdriedpineapple,soaked10–20mins■½cm/¼inpiecerootginger■1clovegarlic■1lemon,juiced■2tbspsesameoil■2tbspwater

Soakthepineappleinadvance.Whenitisready,drainitandaddittotheblenderwithalltheotheringredients.Blendeverythingforaminuteortwo,makingsuretherearenobitsofgingerleftfloating.

Variations:replacethedriedpineapplewithdriedpapayaordriedmango.TropicalWholefoodsmanufacturehighqualitysun-driedfruits.

■5mins■Blender■Servesfour

■RedPepperDressingRedpeppersandlemonsarejustsuchagreatcombination.Togethertheyproduceanunbelievablytangyfruitiness.Thisdressingtakesliterallysecondstomake,andyetcantransformasimpleplateofleaves.Tryitdrizzledonrocket.

■1redpepper■2tbspoliveoil■1lemon,juiced■1clovegarlic■1tbspherbsdeProvence

Removethestemandseedsfromthepepper.Chopitcoarsely,andpopintheblender.Addtheoliveoil,lemonjuiceandgarlicandblendtoaliquid.Stirintheherbsbyhand,andserveimmediately.

HerbsdeProvenceisanaromaticmixofdriedherbs,usuallycontainingthyme,basil,marjoram,bayleafandrosemary.

■SoupsSoupsareabouttheeasiestthingtomake.Allyouneedisagoodblender,andyoucanhaveagreatmealreadyinminutes.ServewithsomeEssenebreadorcrackersandyou’vegotafeast.Mostrawsoupsdon’treallysuitheating,butyoucanjustgentlywarmthemifyouwantsomethinghot,especiallyinthewinter.Weuseaporringer,whichisadoublesaucepanthatheatsthewaterinthebottompan,andsoprovidesamoregentleheatforthetoppan.OryoucanputyoursoupinaPyrexbowlinasaucepanofnearlyboilingwater.Allthesoupsbenefitfromasprinklingofdulseflakes(Atlanticseasalad),noriflakesornutritionalyeastflakesandsomealfalfaartfullystrewnacrossthetop.

■5mins■Blender■Servestwo

■ChickPeaSoupCreamylikehummus,thisisaveryfillingsoup.Don’toversproutchickpeas–thetailsshouldn’tbeanylongerthanthebeansortheystarttotasteabitwoody.

■300g/10ozchickpeas,sprouted■250ml/8flozcarrotjuice■3tomatoes,choppeds■1tbsptamari■4tbspoliveoil■2tbspdulse,rinsed■2tbspdriedtomatoes■2clovesgarlic■½redchilli

■500ml/16flozwater■1tbspnoriflakesChopthetomatoes.Chuckeverything(exceptthenoriflakes)inablenderandwhizuntilthere’snopointwhizzinganymore–shouldtakeacoupleofminutes.Pourintobowlsandgarnishwiththenori.

Chickpeasareexceptionallynutritious,beinganexcellentsourceofproteinandtraceminerals,especiallymolybdenumandmanganese.

■5mins■Blender■Servesone

■FantasticFennelSoupFennelisoneofmyfavouritevegetables,andmakesawonderfullylight,simpleandrefreshingsoup.Myotherfavouritefennelrecipe.Ialsojuiceitalot;it’salovelyadditiontoagreenjuice.

■6tomatoes■1avocado■1headfennel■1clovegarlic■1tbspoliveoil■1tbsptamari■Handfulalfalfasprouts

Prepareallthevegetablesfortheblender.Putthetomatoesinfirstbecausetheyaresoliquid,theywillbeeasierforthebladestostartwith.Reservethealfalfasprouts,andputeverythingelseintheblender.Whizforaminute,thenpourintobowlsandserve.Garnishwithalfalfasprouts.

Fennelalsomakesexcellentchewinggum!Chewonastalkforextrafreshbreath.

■10mins■Blender■Servestwo

■BeetrootSoupThisismyfavouritealltimesoup.Sweetandspicy(ifyou’remakingitforchildren,justomitthechilli).Ifyou’refamilyaren’tkeenonbeetroot,trythemwiththis,theymightbesurprised.

■2beetroots■1carrot■3tomatoes■1redchilli■2dates■2tbspoliveoil■1tsptamari■250ml/8flozwater■1tbspdulseflakes■1tspnutritionalyeastflakes■1tbsppinenuts

Top,tailandpeelthebeetroot.Chopintoblender-friendlypieces.Top,tailandchopthecarrot,andcutthetomatoesintoquarters.Seedtheredchilli,pitthedates.Putallyourpreparedvegintheblender,alongwiththeoliveoilandtamari(tomatoesatthebottomtomakeiteasyforyourblender).Blendforacoupleofminutesuntilyou’resatisfiedthere’snolumpybitsleft.Pourintobowlsandsprinklewithdulse,nutritionalyeast,andpinenuts.

Thereisnothingquitelikebeetroot.Betacyaninisthepigmentwhichstainsyourhands,choppingboardsandnicewhitetops…butheyit’salsoapowerfulantioxidant,sothat’sok.

■5mins,presoaking8-12hrs■Blender■Servesone

■SweetcornandAlmondSoupWetryandeatseasonallyinthemain.Thismeansthatfoodslikesweetcorn,whichhaveashortseasonfromJulytoSeptemberbecometreats,delightswhichweanticipateallyearround.Inthesweetcornseason,weeatittwoorthreetimesaweek;it’sgreatraw,straightoffthecob.Thenit’sover,andwewaitfornextyear’scrop.Likemincepiesorcrèmeeggs,eatingseasonallyisfun.

■1cobsweetcorn(approx120g/4oz)■1stickcelery■½onion

■30g/1ozalmonds,soakedovernight■250ml/8flozwater■1tspbrownmiso■1tbspoliveoil■½tbspnoriflakes

Stripthecornofitsouterleaves,andremovethekernelsfromthecobbystandingitoverabowlandslicingcarefullydownwardswithyourknife,positioningthebladebetweenthekernelsandthecob.Roughlychoptheceleryandonion,andputthemintheblenderwiththecornandtheremainingingredients(reservethenoriflakes).Blendforagoodfewminutes,makingsuretherearenobitsofcornoralmondleft.Pourintobowlsandsprinklewithnoriflakesasgarnish.

Corncomesinmanycolours,notjustyellow,butblue,red,pink,blackandevenpurple.Purplecornisarareandpowerfulantioxidantwhichisbecomingapopularsuperfood.

■10minsandpresoaking8-12hrs■Blender■Servestwo

■AutumnLeavesSoupReubennamedthisbecauseofthecolours,andthedulsegarnishlookslikeleaves.Butit’sdoublyappropriatebecauseit’smadewithallthelovelyrootvegetableswhichstartcomingintoseasonintheautumn.Useeitherparsnipor

squashorsweetpotato:theyhavequitedistinctiveflavours,andyouwillendupwithadifferentsoupeverytime.

■500g/1lbrootvegetables,e.g.butternutsquash,sweetpotato■2largecarrots■4tomatoes■½onion■2tbspalmonds,soaked8-12hrs■1tbspsesameoil■1tbspagavesyrup■1tbspbrownricevinegar■1tbsptamari■1tbspChinese5spice■2tbspdulseflakes

Prepareyourvegetablessothey’llfithappilyinyourblender.Squashandsweetpotatoneedpeeling.Putthetomatoesintheblenderfirstbecausetheyliquifyeasilyandwillhelpeverythingelsetoturnover.Puteverythinginbutthedulseflakes.Blenduptoapurée;youneedahighpoweredblendertogetareallygood,creamyresult.Pourintobowlsandsprinklewithdulseflakesasgarnish.

Fivespicepowderisagreatstapletohaveinyourcupboardtoaddtodipsandsaladdressings.Socalled,becauseitrepresentseachofthefiveelementsofChinesemedicine,andencompassesallofthefiveflavours–salty,sour,sweet,bitterandpungent.

■15mins■Blender■Servestwo

■ThaiPumpkinSoupIt’sworth

huntingdownfreshherbsandspicesfromanAsiangrocerorwell-stockedsupermarket.Youcanbuymorethanyouneed,andfreezetheextrauntilnexttimeyouaremakingaThairecipe.Failingthat,powderedversionsareacceptable,oryoumaywanttojustuseaready-madeThaicurrypaste.

■1medium-sizedpumpkin■120g/4ozfreshcoconutmeat■2stickscelery■1cm/½inpiecerootginger■1clovegarlic■½onion■1redchilli■2dates■1sticklemongrass■2cm/1inpiecegalangal■1tbspricevinegar■1tbsptamari■2tbspsesameoil

Scoopthefleshoutofthepumpkin.There’snoeasywaytodothis,butifyoucangetholdofapumpkinscraper,theyhelp.Putitintheblender.Preparealltheotheringredientsforyourblender,andpopthemallin.Whizupforafewminutes,tomakeasmooth,creamysoup.

ThisistheperfectuseforthepumpkinmeatthatisdiscardedfrommakingHalloweenlanterns.

■15mins■Blender■Servestwo

■ParsnipSoupThisisgorgeouslysweetandcreamy,perfectforawinter’slunch.

■2parsnips■2stickscelery■2smallcarrots■1avocado■2dates,pitted■2clovesgarlic■1tbspricevinegar■1tspmiso■2tbspflaxseedoil■1tbsplecithingranules■600ml/20flozwater

Preparethevegtofittheblender.Topandtailtheparsnips,andchopfinelyorthey’llbehardtobreakdown.Choptheceleryandcarrots.Halvetheavocado,removethestoneandcubetheflesh.Puteverythinginthejugandblendtoathickpurée.

LecithinisderivedfromnonGMsoya,andcomesingranularform.Itisrichinphosphatidyl-cholinewhichisimportantforbraindevelopment,andassiststhebodytoabsorbfatsefficiently.

■SaladsIfirstwasmotivatedtowritemyfirstbook,EatSmartEatRawbecausesomanypeopleassumedtobearawfoodistmeantlivingonlettuceandbananas.‘Whatdoyouactuallyeat?’wasthemostfrequentlyaskedquestion,andpeoplecouldn’tbelieveitwhenItalkedaboutThai,burgers,noodles,andwraps.Sohereareevenmoresupersaladrecipes,withbarelyalettuceleafinsight.WhileIwascollectingtherecipesforthisbook,IhadbeenrawforabouttenyearsandIwasbeingpushedtofindevermoreinventiveandcreativewaysofmakingoriginalandinterestingdinners.Iexplorednewingredients,andfoundsimpleanddeliciouswaystoputthemtogether.Withtwochildren,andanotherontheway,Iwantedtomakemealsthatwouldleavemeandthefamilyfeelingfullandnourished,butIdidn’thavethetimeorenergytospendlonghoursinthekitchenslavingoveradehydrator!Mostofthemaresuitableeithertobeservedindividuallyasamealinthemselves,orifyouwanttoliventhingsupalittle,youcanservetwosmallerportionsofcomplementarysaladrecipestogether,ormixthemwithsomeoftherecipesfromthesavouriessection.Havealookatthesamplemenuschapterifyouneedmoreideas.

■10mins■Foodprocessor■Servestwo

■‘Chicken’SaladTryandeatanoystermushroomwhole,andthey’llprobablymake

youfeelabitsick,withtheirrich,earthytasteandspongytexture.Butfineslicethemandtheymiraculouslyturnintotenderwhitemeat,similartochicken,verysucculentandnotatalloverpowering.

■15g/½ozarame,soaked10mins■60g/2ozdriedtomatoes■2buncheswatercress■6lettuceleaves■200g/7ozoystermushrooms■60g/2ozmixedbeansprouts■60g/2ozsilverskinonions■2clovesgarlic,crushed■1tbsptahini■1tbspflaxoil■1tbspapplecidervinegar■1tspwhitemiso■1tbspSeagreens■1tbspwater

Soakthearame.Ifyouareusingshop-boughtdriedtomatoes,youcanhalftheamount,andsoaktheminthesamewater.Usingscissorssnipthewatercressintobite-sizedpieces,straightintothesaladbowl.Shredthelettuceleavesandaddthemin.Fineslicetheoystermushroomsinafoodprocessororsaladslicer,andaddthemtothemix,alongwiththebeansproutsandonions.Inasmallbowl,usingahandwhisk,blendtheremainingingredientstogethertomakeadressing.Bynowyourarameshouldbeready–drainitandaddittothesaladbowlwiththetomatoes.Pourthedressingoverthesalad,toss,andserveimmediately:watercresswiltsquickly.

Thisisquiteasubstantialsaladandwouldbeenoughonitsown.Ifyouwanttoaddanything,somecauliflowercrackerswouldcomplementitnicely.

■10mins■Foodprocessor,blender■Servesfour

■CabbageMedleyRedcabbagecontainsmorenutrientsthanwhitecabbage,forinstanceatleastsixtimesthevitaminC.SauerkrautisalsoagreatsourceofvitaminC,aswellascontainingfriendlybacteriawhicharegoodforthedigestion.

■AvopestoorNikki’sDressingfromEatSmartEatRaw■250g/8ozsauerkraut■400g/14ozredcabbage■400g/14ozgreencabbage■60g/2ozolives■60g/2ozmixedbeansprouts

Preparetheavocadopesto.Slicetheredandgreencabbageusingthefineslicingplateonyourfoodprocessor.Transfertoamixingbowl.Addthesauerkraut,separatingthestrandsoutwithafork.Addtheolivesandbeansprouts.Usingaforkorsaladservers,tossthesaladinthepesto,makingsureallingredientsareevenlydistributed.

Thisisreallygoodservedwithparsniprice.

■15mins■Servesfour

■MediterraneanSaladThisisaverysimplesaladtoprepare,butifyougetfresh,seasonalingredientsit’sarealwinner.Ifyou’renotstrictlyraw,babynewpotatoesareawonderfultreatifyoubuythefirstoftheEnglishseasoninJune.Peasaren’traweither:unlessyoubuythemintheirpodsandshellthemyourself,theyaremostcertainly

blanched.Weusejarsoforganicpeas.

■500g/1lbbabynewpotatoes(optional)■500g/1lbcherrytomatoes■1cucumber■2yellowpeppers■12leavesRomainelettuce■200g/7ozolives■200g/7ozgreenpeas■4tbspoliveoil■2tbspbalsamicvinegar■1tbspnoriflakes■Pinchseasalt■Pinchblackpepper

Ifyouareusingpotatoes,cleanthem,halfthem,andputtheminapancoveredinwater.Bringthemtotheboil,andsimmerfor10–15mins.Meanwhile,halfthetomatoesandpopinalargesaladservingbowl.Finelydicethecucumber,addtothebowl.Fineslicethepeppers,andlettuce,inafoodprocessorifyouhaveone.Addtothebowl,alongwithalltheremainingingredients,includingyournewpotatoes.Giveeverythingagoodtoss,sotheyarenicelycoveredinoilandvinegar.Serveimmediately.

Balsamicvinegarisnotraw,butithassuchadeliciousflavouritisaveryhandythingtokeepinyourcupboardformakingaplateofvegetablemoreinteresting.WhenReubenwasaboutfive,oneofhisfriendswouldcomeovertoplayfrequently,andalwaysdemand‘lettuceandbalsamicvinegar’forlunch!

■5mins■Blender■Servestwo

■CurriedOkraOkraisoneofthosefoodspeopleeitherloveorhate,Iamdefinitelyintheformercamp.Whenyoucutitandeithercookitorblenditup,itreleasesasticky,glutinoussubstanceandthickensthedishit’sin.

■6tomatoes■2tbspdriedtomatoes■2tbspoliveoil■2tspcurrypowder■250g/8ozokra

Blendupeverythingbutokra.Choptheokrafinelyandadditin.IfyouhaveaVitamix,blenditinona3setting.TheokraandtomatoeswillamalgamatetoproduceanauthenticIndiandish.

Okra,alsoknownaslady’sfingers,isnotonlyusedinIndiancatering,butispopularinAfricanandMiddleEasterncuisine.

■15mins,10minspresoaking■Foodprocessor■Servestwo

■FennelandLeekSaladLeeksareawonderfuladditiontoarawdish,surprisinglymildandpleasant.Ilovethewaythestemsseparateoutintorings.Smalleronesarebetter,astheyaresweeterandmoredelicate.Youcanusejustaboutanydressingonthissimplesalad;acreamychoicesuchas‘avopesto’workswell.Ifyou’reinahurry,justchuckonasplashofoliveoilandasprinkleofseasaltandgroundpepper.

■15g/½ozwakame,soaked10mins

■1bulbfennel■1leek■½cucumber■30g/1ozbeansprouts■Anydressing

Soakthewakameinadvance.Usingthefineslicingbladeonyourfoodprocessor,slicethefennel,leekandcucumber.Transfertoamixingbowl.Addthebeansproutsanddrainedwakame.Mixevenly.Pourinyourdressing,andtoss.Serveimmediately.

ThebestandmostpopularmakeofseavegetablesisClearspring,andtheir’sisthewakameweusuallyuse.YoucanpicksomeupcheaperinAsiangrocers,butthequalityisnowherenearthesame.

■10mins,8-12hrssoaking■Foodprocessor■Servesfour

■ParsnipRiceItwasyearsbeforeIrealisedthatyoucouldeatparsnipsraw.Goon,tryone,andtakeabite.Theyhaveadistinctivesweettaste,butawoodytexturewhichmakesthemhardworktochew,andnotthesortofthingyou’dnibbleon,likeacarrot.Butifyoucutthemintosmallenoughbits,youcanbypassthischallengeandenjoytheiruniqueflavour.Also,checkouttheparsnipsouprecipe.

■15g/½ozwakame■120g/4ozcashews,soaked8-12hrs■4parsnips■2tbspsesameoil■1tbspricevinegar■1lemon,juiced

■1tbspdatesyrup■1tbsptamari

Snipthewakameintotinypieceswithscissors.Soakinfilteredwaterfor10minswhileyoupreparetheotheringredients.Topandtailtheparsnips,andchopthemintochunks.Poptheminthefoodprocessorwiththecashews,andprocessuntilthey’reaboutthesizeofricegrains.Transfertothemixingbowl,addtheremainingingredientsalongwiththedrainedwakame.Giveitallagoodstir,andservewithin24hrs.(Storeinthefridgeifyoudon’tserveimmediately.)

Ifyou’vetriedwakameandaren’tafan,youcouldsubstitutedulseorseaspaghettiinthisrecipeinstead.

■20mins,8-12hrssoaking■Foodprocessor,blender■Servesfour

■SweetPotatoSataySweetpotatoesareanotherofthosevegetablesthatyouwouldn’timmediatelythinkofeatingraw.Buttheyaresurprisinglygood,abitlikeacrossbetweenacarrotandanapple.Youcanpeelthemandcutthemintosticksandservethemwithadip,ortrythemgratedasinthisrecipe.ThisisthesataysaucefromEatSmartEatRaw.Thedatesbringoutthesweetnessofthepotatoes.

■150g/5ozalmonds,soaked8-12hrs■60g/2ozfreshdates,pitted■Juice1lemon■1redchilli,stemandseedsremoved■4tbspwater■1tbsptamari■2sweetpotatoes■60g/2ozfreshcoconutpieces

Tomakethesataysauce,putthealmonds,dates,lemonjuice,chilliandwaterintheblender,andblendtoacream.Scrubthepotatoes(youdon’tneedtopeelthem)andgratethem,usingafinegrater.Puttheminamixingbowl.Gratethecoconutpieces,andaddthemtothebowl.Pourthesauceoverandmixthoroughly.

Ifyoucan’tgetfreshcoconut,desiccated,creamedorevenbutterwilldojustfine.

■10mins■Foodprocessor■Servesfour

■SpicyBeetrootandHempSaladBeetrootismorecommonlyeatencookedinthiscountry,butitisfantasticrawtoo,withadelicioussweetnesswhichiscomplementedbytheappleinthissalad.

■500g/1lbbeetroot■2apples■2tbsphempseeds■2tbsphempoil■1tspchillisauce

Top,tailandpeelthebeetroot.Slicetheappleintoquartersandremovethecore.Usingacoarsegrater,gratethebeetrootandapple.Puttheminamixingbowl,withtheremainingingredientsandtoss.

Childrenlikethenaturalsweetnessofthisdish,andthebeetrootisagreatsourceofiron,whilethey’regettinglotsofessentialfattyacidsinthehemp.Justomitthechilliandaddadashofextraagaveorrawhoney.

■5mins,70minssoaking■Noequipmentneeded

■Servestwo

■PorciniMushroomsandPestoDriedporcinimushroomshavearichdeepearthyflavourwhich,whenaddedtoasaladcantransformitfromahumblelunchintosomethingfitforroyalty.

■Pesto■45g/1½ozdriedporcinimushrooms■1tspoliveoil■1tsptamari■1tspnutritionalyeastflakes■2tbsphijiki■4leaveslettuce■90g/3ozlamb’slettuce(mâche)■12olives

Soaktheporcinimushroomsinfilteredwaterfor10mins.Drain,andmarinadeinoliveoil,tamari,andnutritionalyeastflakesforonehour.Soakthehijikiinfilteredwaterfor30mins.Ifyouhaven’tdonesoalready,thiswouldbeagoodtimetopreparethepesto.(Oryoucancheat,anduseshop-bought–Carley’sdoagreatorganicandveganvariety.)Onceyourpestoisprepared,andeverythingissoakedandready,tearthelettuceintofinestrips,andputinaservingbowlwiththelamb’slettuce,andolives.Addthedrainedhijiki,andthemushrooms,whichwillhaveabsorbedallthemarinade.Spoononthepesto,giveitagoodtosswiththesaladservers,andserveimmediately.

Porcinisareoneofthemosthighlyprizedmushroomsfortheirgourmettaste.TheygrowmainlyinEurope,andareusuallysolddried.

■10mins■Foodprocessor

■Servesfour

■OrientalColeslawLikerawstirfry!Agoodtipifyou’recravingsomehotfoodistocreateasemi-rawstir-frybycookingsomesturdierveg,likeonionsandcabbage,andthenthrowingsomeinattheendraw,likefinelyslicedcarrotsandbroccoli.Thisisagoodwaytotrickyourbodyintothinkingit’senjoyingcookedfoodbutstillgettinglotsofrawgoodiesinthere.

■2tbsparame■3carrots■3Jerusalemartichokes■1smallonion■120g/4ozchickpeasprouts■1cm/½inginger,minced■1clovegarlic,minced■2tbspsesameoil■1tbspdatesyrup■1tbsptamari■1tbspricevinegar

Soakarameinfilteredwaterfor10minswhileyou’repreparingthevegetables.Topandtailthecarrotsandartichokes.Top,tailandpeeltheonion.Putthemallthroughacoarsegrater.Transfertoamixingbowlandspoonontheremainingingredients.Drainthearameandadditin.Giveitagoodmixaround,andservewithinafewhours.

IloveJerusalemartichokes,buttheyareoftenoverlooked.Kindoflikeappleflavouredradishes,theyarecrispandcrunchy,cleansingandrefreshing,andmakeawelcomechangetocarrotsorcabbageinanysortofcoleslawdish.

■5mins■Noequipmentneeded■Servesone

■SimpleSaladThiswasafavouritefamilydinnerforages–simplebutirresistible.ServewithasliceofEssenebreadandtahinifortheperfectquickbutsatisfyingtea.

■3leavesCoslettuce■60g/2ozlamb’slettuce■2tbspsauerkraut■30g/1ozalfalfasprouts■1tbspolives■1tbspseedsornuts–whateveryoufavour■1tbspflaxoil■1tspapplecidervinegar■2tbspAtlanticseasalad■1tbspnutritionalyeastflakes■1tspkelppowder■1tsplecithingranules

Washthelettuces(wewashanddrytheminasaladspinner)andshredveryfine.Putinthesaladbowlwitheverythingelseandgiveitagoodmixround,soalltheseasaladisevenlycoatingthelettuce.Serveimmediately.

Lamb’slettuceisthefamily’sfavouritesaladgreen.Itcomesbymanynames–cornsalad,lamb’sleaf,orsometimesmâche.Itissweet,tender,andveryeasytoeatinhugequantities!

■5mins,12hrsmarinading,8hrsdehydrating

■Dehydrator■Servestwo

■CourgetteChipsPotatoeswerethelastcookedfoodIstoppedenjoying.Itwasyears,maybeevenadecade,beforeIcouldgopastachipshopinwinterwithoutlustingaftersomechips.Amazingly,thecravingsstoppedeventually,andnowifImetyouinachipshopIwouldnotevenbetemptedtosneakoneoffyourplate.Thesearereminiscentofchips–greasy,coveredinsaltandvinegar,and,ifyoueatthemstraightoutofthedehydrator,evenwarm.

■500g/1lb(approx3)courgettes■1tbspBalsamicvinegar■2tbspoliveoil■1tbsptamari■2tbspAtlanticseasalad

Sliceyourcourgettesintofatchunkychipsbytoppingandtailing,slicingtheminhalfwidthways,andthenslicingeachhalflengthwaysintoquarters.Puttheminashallowbowlorservingdish,pouroverthevinegar,oilandtamari,andtossintheseasalad.Marinadefortwelvehours,stirringatregularintervalstomakesurethecourgettesareevenlycoated.Theyshouldabsorbmostoftheliquid.Attheendoftwelvehours,liftyourchipsseparatelyontothedryingtraysofyourdehydrator.Anyleftovermarinadecanbeusedasasaladdressing.Drythechipsfor6-8hours.Eatwarmstraightfromthedehydrator–they’renothalfasconvincingaschipswhenthey’recold.

Yousayzucchini…itcanoftenbeconfusingreadingUSrecipebooksandwebsites,sohere’saquickrundown.Zucchini=courgettes,collardgreens=springgreens,calabrese=broccoli,cilantro=coriander,eggplant=aubergine,andjicaimastillevadesme.

■15mins,soaking1hr

■Noequipmentneeded■Servestwo

■SaturdaySaladItusedtobeaSaturdaytraditiontosittogetherasafamilyandshareabigmeal.Weusedtocallit‘SaturdayDinnerParty’;mostoftenwewouldhavethissaladwithsomedipsandcrisps.Thenafewhourslater,wewouldhavealighttea,usuallyjustpuddingorcake.Ilovethissalad,becauseyoucanreallypigoutonit,eatuntilyou’refull,andstillfeelwonderfullylightandvirtuousafterwards.

■1oakleaflettuce■1avocado■1smallheadbroccoli■4gherkins■30g/1ozhijiki,soaked1hr■2tbspcurrycrunch■30g/1ozalfalfasprouts■2tbspflaxoil■1tbspbalsamicvinegar■1tbspSeagreens■1tbsplecithingranules■2tbspnutritionalyeastflakes

Rinseandtearthelettuce,andpopitinasaladbowl.Weuseasaladspinnerforlettucetogetitniceanddry.Halftheavocado,removethepit,scorethefleshintocubes,andscoopthemoutintothebowl.Chopthebroccoliintosmallflorets,puttheminthebowl.Slicethegherkinsthinly,andaddtheminwiththehijiki,currycrunch,andalfalfa.Giveitagoodmixaround,thenaddtheremainingingredientsandtoss.Serveimmediately.

Redoakleafismyfavouritelettuce,butyoucan

substitutewhicheverappeals.IveryrarelygoforthecommonlyfoundIceberg,babygem,orroundlettuceswhichmoreoftenthannotseemabitinsipid.WelikethemorerobustLolloRosso,Radicchio,Batavia,orgoodoldRomaine.

■10mins,marinating8-12hrs■Foodprocessor,blender■Servesfour

■CurriedParsnipsParsnipshaveanaturalsweetnesswhichlendthemselvessurprisinglywelltosalad.Eatenastheyare,theyarewoodyandhardwork.Butgrateandmarinadethem,asinthisrecipe,andyouwillbewonover.

■4parsnips■1avocado■Juice1lemon■2tspcuminpowder■1tbspgarammasala■½redchillipepper,seedsremoved

Topandtailtheparsnips.Gratethemfinely.Scoopthefleshoutoftheavocado.Putitintheblenderalongwiththeremainingingredients,andblendtoapurée,addingalittlewaterifneedsbe.Transfertheparsnipsanddressingtoaservingbowl,andtoss.Youcanservethissaladstraightawayifyouwish,butifyouhavetime,leaveitinthefridgeforatleastafewhours,preferablyaday,toallowtheparsniptotenderise.

Gratedparsnipsarealsodeliciousmarinatedinavopesto.

■10mins,soaking10mins

■Foodprocessor■Servestwo

■EatMoreGreensEatYourGreensisoneofmyfavouriterecipesfromEatSmartEatRaw.Here’sanewtwistonanoldfavourite,astheysay.

■ 500g/1lbgreens,e.g.kale,cavalonero,turnipgreens,sproutingbroccoli

■15g/½ozwakame,soaked10mins■250g/8ozsauerkraut■1largeor2smallavocado■1tbspSeagreens■2tbspnutritionalyeastflakes

Chopthegreensintomanageablepiecesandputtheminthefoodprocessor.Blitzthemuntilthey’reaschoppedastheycanbe.Addinthedrainedwakameandsauerkrautandprocessagain,briefly,sothey’remixedin.Scoopthefleshoutoftheavocadoandaddthatintothemix,alongwiththeSeagreensandyeastflakes.Processforafewminutesuntiltherearenolumpsofavocadoleft.Serveimmediately.

Wearesoluckyinthiscountrytogetallthefantasticqualitygreenvegetablesthatwehave,there’snoexcuseforthemnotformingacentralpartofourdiet.Althoughatfirstyoumightfindthemabitchewyeatenraw,youcanmashthemupasinthisrecipe,makethemsofterbymassagingoliveoilintotheleaves,orjuicethemifyouhaveagoodqualityjuicer.

■30mins,sprouting,soaking4-8hrs■Blender,foodprocessor■Servesfour

■DahlDahlisanIndianlentilsoup,traditionallymadewithredsplitlentils.Splitlentilsdon’tsprout,soweusebrown,green,orPuylentils.Theyarealleasytosprout,andwhenmixedtogetherlookverypretty.

■500g/1lbmixedlentilsprouts■4tbspoliveoil■1tbsptamari■1tspcumin■2clovesgarlic■90g/3ozsesameseeds,soaked4-8hrs■2lemons,juiced■1smallbunchcoriander■500ml/16flozwater■1redpepper■2carrots■150g/5ozcauliflower■1smallheadbroccoli

Intheblender,putthelentilsprouts,oliveoil,tamari,cumin,garlic,sesameseeds,lemonjuice,corianderandwater.Blendtoathickcream.Thisisyourdahl.(Ifyouaddlesswater,itmakesakindoflentilhummusyoucaneatasadip.)Next,assembleyourvegetablesandchopthemroughlyintosmallpieces,aboutthesizeofcashewnuts.Youcandothisbyhand,usingtheS-bladeonafoodprocessor,orwithyourVitamixonaslowsetting.Transferthedahlandthevegetablestoalargebowl,andstireverythingaroundwithaspoonsothevegetablesareevenlymixedin.Dividebetweenfourbowls,andserveimmediately.

Sproutedlentilsareanexcellentsourceofrawprotein,sothisdishisespeciallygoodforathletes,children,and

breastfeedingmums.

■10mins■Blender■Servestwo

■FattoushMyversionoftheclassicLebanesesalad.Ilovezaatar,itisworthtrackingdownfromaspecialitygrocerifyoucan.It’sanaromaticmixofthyme,sumac,andsesameseedswhichtheLebanesebelievegivesstrengthandcalmsthemind.

■2buncheswatercress■Smallbunchmint■Smallbunchparsley■2lemons,juiced■4tbspoliveoil■1tbspliquidaminos■4tomatoes■½cucumber■1tbspzaatar

Makeapestowiththemint,parsley,lemonjuice,oliveoilandliquidaminos.Quarterthetomatoesandcubethecucumber.Chopthewatercress,mixalltogetherwiththezaatar.

MostofthewatercressintheUKisfarmedinHampshireandDorset.Itisgrowninshallowgravelbedsandneedsaconstantsupplyoffreshspringwater–amaturebedcanconsumeasmuchas5,000gallonsofwateranhour!Ittakesonetothreemonthstogrow,dependingonthetimeofyear.

■15mins,4-8hrssoaking

■Foodprocessor,blender■Servesfour

■FennelandHijikiSaladinPumpkinSeedMayoIadorethissalad.Fennelisoneofmyfavouritevegetables;withitsdistinctiveflavour,refreshingcrispness,andunusualshape,youcouldneveraccusefennelofbeingboring.Thepumpkinseedmayomakesagorgeouscreamycontrast,sothissaladmanagestocombineafeelingofbeingvirtuousandsinfulatthesametime.

■400g/14ozwhitecabbage■1bulbfennel■30g/1ozhijiki,soaked1hr■120g/4ozpumpkinseeds,soaked4-8hrs■1tbsphempoil

■1lemon,juiced■1clovegarlic■125ml/4flozwater■Seasaltandblackpeppertotaste

Slicethecabbageandfennelusingafineslicer.Transfertoamixingbowlwiththedrainedhijiki.Putthepumpkinseeds,hempoil,lemonjuice,garlicandwaterintheblenderandblendforafewminutesuntilyouhaveathickcream.Spoonitoverthevegetables;youwillonlyneedabouttwo-thirdsofit,justenoughtocoverthem,notdrownthem.Reservetherestofthemayoforanotheruse,ordehydrateit.Serveimmediately.

Pumpkinseedsaresuchastorehouseofnutrition,wetryandeatthemeveryday,eitherontheirownasasnack,innutbutter,orblendedintoadiporasauce.Aswellasbeingoneoftherichestdietarysourcesofzinc,theyareanexceptionallygoodsourceoftheaminoacidtryptophan,whichraisesserotoninlevelsinthebrain.

■10mins■Foodprocessor,blender■Servestwo

■RedCabbageandAppleThisisbasedonaGermandish,traditionallymadebybraisingtheredcabbageandapple,andpopularatChristmas.Butasyou’rehopefullyrealisingbynow,anyrecipeworthitsseasaltworksjustaswellrawasitdoesheated.

■250g/8ozredcabbage■2apples■1tbspvinegar■1tbspoliveoil

■1tbspraisinsShredtheredcabbage,andtransfertoamixingbowl.Blendtheapples,vinegarandoliveoiltoapurée.Stirintotheredcabbagewiththeraisins.Thissaladcanbeleftforafewhoursoruptoadayandthecabbagewilltenderiseslightlyintheapple.

Thisisanunusualmixofflavours–bittercabbage,sweetapplesandsourvinegar–whichcombinestogreateffect.Ifyoulikegojiberries,youcouldusethemasasubstitutefortheraisins.

■5mins■Blender■Servestwo

■MashedParsnipsThisismyfavouritewayofeatingrawparsnips,creamyandcomforting,andsowarming;you’llforgetthey’renotcooked!Youcandehydrateanyleftoverstomakeparsnipcrisps.

■500g/1lbparsnips■4tbspoliveoil■125ml/4flozwater■Sprinkleofseasalt

Choptheparsnipsfinely,addeverythingtotheblender,andpuréetoacream.Thisworksbestwitheitherahighspeedblenderorahandblender.Serveimmediately.

Thisworksequallyaswellwithceleriacinsteadofparsnip,ortryhalfcarrotandhalfparsnip.

■10mins,presoaking8hrs■Foodprocessor,blender■Servesfour

■ChristmasColeslawIsitpossibletohaveChristmasdinnerwithoutBrusselssprouts?Onlyifyou’reaspoilsport.Inallhonesty,Brusselsaren’tgreatraw,abittoocrunchyandhardworkforthejaws.Butgratedinthissaladasareplacementforcabbagetheymakefantasticfreshandoriginalcoleslaw.

■30g/1ozarame,soaked10mins■2carrots■1apple■½onion■200g/7ozBrusselssprouts■60g/2ozchestnuts(precookedfromatinorjar)■60g/2ozpeas■120g/4ozcashews,soaked8-12hrs■1lemon,juiced■1tspwhitemiso■Water

Soakthearame.Topandtailthecarrots.Quartertheapplesandremovethecore.Finelygratethecarrots,apple,onion,andBrussels.Transfertoamixingbowlwithsomegoodqualitychestnuts,thepeas,andarame.Tomakethemayonnaise,blendthecashews,lemonjuice,misoandwater.Tossthevegetablesinthemayonnaise.Thissaladwillkeepforadayortwo,andthevegetableswillsoftenandtheflavoursimprove.

BrusselssproutsbelongtotheBrassicafamilyofvegetables,likecauliflower,cabbageandbroccoli,andcontainhighamountsofthephytonutrientsulphur.

■15mins■Foodprocessor,blender■Servestwo

■Jane’sCurryThiswassenttomebyafriendofafriend.It’ssoeasytodo,andreallytasty.

■2avocados■2lemons,juiced■2tbspsesameoil■1tbspcurrypowder■4carrots■1apple■90g/3ozfinegreenbeans■1redonion■2stalkscelery■1redpepper■60g/2ozpinenuts■30g/1ozraisins

Startbymakingthecurrysauce.Removethefleshfromtheavocadosandputitintheblender.Addthelemonjuice,sesameoil,andcurrypowderandblendtoacream.Ifitwon’tturnover,addalittlewatertogetittoacreamyconsistency.Nextprepareyourvegetables.Gratethecarrotandappleandtransfertoamixingbowl.Fineslicethegreenbeans,onion,celeryandredpepper,andaddthemtothebowl.Addthepinenuts,raisins,andavocadomixtureandgiveitallagoodstir.Serveimmediately.

InAyurvedicmedicine,theyrecommendyourinseyourmouthwithatablespoonofrawsesameoildaily,tocleansethewholebodyandexpeltoxinsandpathogens.Theysayithelpstoprotectthebodyagainstcoldsandflus.

■10mins

■Foodprocessor,blender■Servesfour

■CreamyCucumberandAppleThefreshnessofthecucumberandmintinthissaladcontrastsexoticallywiththecreamysweetavocadodressing.

■1cucumber■1apple■120g/4ozsweetcornkernels■1bunchmint■1avocado■4freshdates,pitted■1lemon,juiced■2tspwhitemiso■4tbspwater

Topandtailthecucumber,andgrateitusingacoarsegrater.Coretheappleandcoarsegratethattoo.Putbothinthemixingbowl,alongwiththecornkernels.Removethemintleavesfromthestems;discardthestems,puttheleavesintheblender.Scoopthefleshoutoftheavocado,andputthatintheblendertoo,withthedates,lemonjuice,misoandwater.Blendtoacream–addmorewaterifyouneedto.Spoonthesauceoverthecucumbermixtureandgiveitagoodstir.Serveimmediately.

Servingsuggestion:servewithcurriedparsnips.Thiscoolingcucumberandmintdishcomplementstheheatofthecurry.

■10mins,1hrsoaking■Foodprocessor■Servesfour

■RocketandHijikiWithgreenleavesmorethananythingelse,itpaystogetthemfreshoutoftheground.Saladsthataresoldbaggedinsupermarketsarelikelytohavebeenwashedinchlorineandsprayedwithchemicalstopreservethem,evenifthey’recertifiedorganic(seethebrilliantbookNotontheLabelbyFelicityLawrence).Ifyouhavethetimeandinclination,rocketisreallyeasytogrowyourself.

■30g/1ozhijiki,soaked1hr■200g/7ozrocket■60g/2ozdriedtomatoes■300g/10ozcauliflowerpieces■120g/4ozsilverskinonions■2tbspoliveoil■1tbspbalsamicvinegar■1tsptamari■1tspagavesyrup

Washtherocket,andusingscissors,sniptheleavesintobite-sizedlengthsandputtheminthesaladbowl.Addinyourdriedtomatoes.Ifyou’reusingshop-boughtones,ratherthanhome-made,soaktheminwaterfor20-60minutesfirst.Processthecauliflowerinthefoodprocessoruntilitisintinygranularpieces–Icallthiscauliflowersnow,andoftensneakitintosaladssothatthechildrenwon’tnoticethey’reeatingcauliflower.Additintothesaladbowl,withtheonions(anysmallpickledonionwilldo,butBionaareparticularlygood),thedrainedhijiki,andthedressingingredients.Tossandserveimmediately,beforetherocketstartstowilt.

Servingsuggestion:servedwithredpepperketchupandbroccoliandcucumbercrudités,thismakesasubstantialgourmetdinnerinunderhalfanhour.

■10mins

■Foodprocessor■Servesfour

■BroccoliBlissThishasallmyfavouritethingsin.

■60g/2ozbroccolibits■4smallor2largebroccoliheads■300g/10ozcauliflower■30g/1ozAtlanticseasalad■2tbspnutritionalyeastflakes■1tbspSeagreens■2tbsptahini■2tbspflaxoil■1lemon,juiced■1tbspapplecidervinegar

Preparethebroccoliandcauliflowerbycoarsechoppingthem,sotheyareinpiecesaboutthesamesizeasricegrains.Transfertoaservingbowl.Addinthebroccolibits,seasalad,nutritionalyeastflakesandSeagreens.Inasmallbowl,whiskupthetahini,flaxoil,lemonjuice,andapplecidervinegar.Whenyouhaveanicecreamydressing,pouritoverthesaladandstiritinthoroughly.Servewithinacoupleofhours.

Broccoliissuchastapleinourhouse,wesnackonitwithdips,putitinoursalads,makepâtéswithit,stiritintosoups,juiceit,evencoatitinrawchocolateandeatit-choccoli!

■10mins■Blender■Servestwo

■EggMayonnaiseWhenIwasinjuniorschool,oneofmyfriendsusedtohaveeggmayonnaisesandwichesforlunch,andsometimesshewouldsharethemwithme.AndforsomereasonthisdishremindsmeofKatharineVaziri’seggmayonnaise.YoucanspreaditonEssenebreadorcrackers,butit’ssogoodIeatitasitis.

■300g/10ozcauliflower(abouthalfacauliflower)■1largeavocado■1tbspoliveoil■1clovegarlic■2tspwhitemiso■1lemon,juiced

Youwantthecauliflowerthesizeofricegrains;youcanchopitupinthefoodprocessor,theVitamix,orbyhand.Transferittoamixingbowl.Removethefleshfromtheavocado,andadditwithalltheremainingingredientstotheblender,toblendtoacream.Makesurethere’snolumpsofgarlicinit;addwaterifyouneedto.Thentransferittothebowlwiththecauliflowerandgiveitallagoodstirtogether.Servethesameday.

Variation:youcansubstitutesomeorallofthecauliflowerforbroccoli.

■20mins■Spiralslicer■Servesfour

■NoodlesTheseareamazinglyauthentic,likeChowMein.Theyarealsoverysatisfying,youdon’tneedtoeattoomany.Whyisiteveryoneknowsyoucaneatrawcarrots,butpeopledon’tthinkofeatingtheotherrootvegetablesraw?SquashisagoodBritishvegetabletoaddtoyourrawrepertoire.

■2tbsparame■1medium-sizedbutternutsquash■2tbspsesameseeds■2tbsppoppyseeds■4tbspoliveoil■1tbsptamari■120g/4ozsweetcornkernels■16cherrytomatoes,halved

Soakthearameinfilteredwaterfor10–15minswhileyoupreparethesquash.Topandtailit,thensliceitintohalf,theroundbulbousendandthenarrowerneck.Slicethenecklengthwaysintoquarters.Slicetheroundendinhalfandscoopouttheseeds,thensliceitinhalfagain.Youshouldnowhaveeightpiecesofsquash.Usingaspiralsliceronthenoodlesection,processeachpieceandtransfertoamixingbowl.Becauseoftheunusualshapeofthevegetable,youarelikelytohaveoddendsleftover.Savetheseforanotheruse:biscuitsorsoup.Ifyoudon’thaveaspiralslicer(oryouareinahurry)simplygratethesquash.Addtheremainingingredientsintothemixingbowl,alongwiththedrainedarame,andtoss.Youcanserveasitis,orthisalsoworkswellinpastasauce

Squashisamemberofthecucurbitfamily,whichincludescucumber,marrow,melon,pumpkin,gherkin,andloofah.

■10mins■Foodprocessor■Servesfour

■SweetheartSaladHappinessinasalad!Thebrightcoloursandsweetflavoursofthisdishareguaranteedtoputasmileinyourbelly,especiallyinautumnwhenthenightsarestartingtodrawinandrawfoodis

maybeseemingalittlemorechallenging.

■1apple■1beetroot■4carrots■½sweetpotato■2tbspmacadamianuts■120g/4ozsweetcornkernels■4tbspmirin■2tbspsesameoil■1tbspChinese5spice

Prepareyourvegetables:removethecoreoftheapple,peelthebeetroot,andtopandtailthecarrots.Alongwiththesweetpotato,cutintochunksreadyforuse,andchopthesizeofricegranules.YoucandothisinafoodprocessorwiththeS-blade,inaVitamix,orbyhand.Stirintheremainingingredients.Eatstraightaway,ormarinadeforafewhoursfirst.

MacadamiasarenativetoAustralia,andarehardtofindintheUKandgenerallypricey.Buttheyareoneofthetastiest,creamiestnutsaround,withanunusualflavourandsatisfyingcrunch.

■20mins■Blender,foodprocessor■Servestwo

■ThaiRedCurryFreshcoconutmakesthisrichandcreamyandverywarmingwithallthosespices.Thaispicesareeasiertofindnow,supermarketsoftenstockaselection.Ifyoucan’tgetfreshcoconut,youcansubstitutecreamedcoconutorcoconutmilk,butneitheroftheseisraw.

■2tbsparame■4redpeppers■2tomatoes■1stickcelery■1sticklemongrass■Smallbunchcoriander■1lime■120g/4ozfreshcoconutpieces■4freshdates,pitted■2clovesgarlic■2cm/1ingalangal■8cupmushrooms■8babycorn■45g/1½ozmungbeanorlentilsprouts

Preparethearamebysoakingitfor10-15mins.Removethestemandseedsfromtheredpepper–chopintoeighths.Topandtailthecarrots,andchopintochunks.Quarterthetomatoes.Choptheceleryintochunks.Chopthelemongrassandcoriander,juicethelime.Putthepeppers,carrots,tomatoes,celery,lemongrass,coriander,limejuice,coconut,dates,garlicandgalangalintheblender.Theliquidfromthevegetablesshouldbeplentytomakeathicksauce.Fineslicethemushroomsandbabycorn,andtransferthemtoamixingbowlwiththebeansprouts,andthedrainedarame.Pourtheredsauceover,andgiveitagoodmix,makingsureit’sevenlystirred.ServegarnishedwithasprigoffreshcorianderforamealfitfortheKingofThailandhimself.

BabycornismainlygrowninThailand,andiscultivatedbyharvestingstandardcornplantsearly,beforetheyaremature.

■5mins

■Noequipment■Servesone

■MyFavouriteThingsJustafewof…Perfectlightlunchforthewomanontherun.

■30g/1ozdulse■30g/1ozalfalfa■10pittedolives■60g/2ozrocket■1tbsphempoil■1tspliquidaminos■1tspagave■1tsplemonjuice

Rinsethedulse.Tosseverythingtogetherinabowl.Deliciousservedwithryebreadspreadwithpumpkinseedbutter.

Alfalfawhenfullygrownissimilartohay,andisthethirdmostwidelygrowncropintheUS.Itsprimaryuseisasanimalfeedforcattle,sheepandhorses.

■15mins■Foodprocessor■Servesfour

■KohlRabiColeslawAlsoknownasturnipcabbage,thiswhitebulbousrootvegetablehasasweetcrunchthatmakesitagreatcandidateforcoleslaw.Usuallywhite,youcanalsosometimesfindprettypurpleonestoo.

■60g/2ozseaspaghetti■2kohlrabi,grated

■2largecarrots■1onion■1smallcauliflower■1avocado■1tbspSeagreens■2tbspnutritionalyeastflakes■1tbspapplecidervinegar■2tbsphempoil

Rinsetheseaspaghetti,andsoakinwaterforafewminutestoremoveanyexcesssalt.Topandtailthekohlrabiandcarrots.Peelandquartertheonion.Gratethekohlrabi,carrots,onionandtransfertoamixingbowl.Topreparethecauliflower,taketheheadsandprocesstheminafoodprocessorwiththeS-bladeuntilit’sgroundupintotinypieceslikesnowflakes-wecallthis‘cauliflowersnow’,it’sagreatadditiontoanysaladandagoodwaytoincludecauliflowerinyourfoodifyou’renotkeenoneatingitinbigchunks.Addthecauliflowertothemixingbowl.Cubetheavocadoflesh,andaddthattothebowl.SprinkleonyourSeagreens,yeastflakes,vinegarandhempoilandgiveitallagoodmixup.Canbeeatenstraightawayorlefttomarinadeforafewhours.

MichiganintheUSAclaimstobethekohlrabicapitaloftheworld,andevenholdskohlrabifestivals!

■SavouriesMostoftheserecipescallforadehydrator.Ifyoufeelsureyou’regoingtobeexperimentingwithrawfoodsformorethanafewmonths,it’sworthgettingoneofthese‘rawovens’,you’llhaveloadsoffunmakingbiscuitsandburgersforyouandyourfamily.Ifyouhaven’tgotadehydratorthereareafewoptionsavailabletoyou.

Youcanlightlyfryburgersincoconutoil(theonlycold-pressedoilwhichisheatstableandsomostsuitableforfrying).Justafewminutesoneachsidewillwarmthemupandhelpthemsticktogetherwithoutcookingthem.

Youcanplacethemunderalowgrillforafewminutesoneachside.Again,makesurethey’relightlytoastedonbothsideswithoutbeingcookedthrough.

Youcanputtheminanairingcupboardorontopofahotradiatorforaday.Thiswilldrythemoutalittle.

Ifit’shot,youcantrysun-drying.Leavethemoutinthesunforaday,butmakesurethefliesdon’tgetonthem,andbringtheminifitstartstorain.

Rawfoodersoftenadviseusingtheovenonthelowestheatwiththedooropen.Justbecarefulnottoleaveitunattended,andmakesuretheovendoesn’tgettoohot.

Howeveryouchoosetopreparethem,thedishesinthissectionmakeasubstantialadditiontoanymealandawelcomealternativetosimplesalads.

■20mins,soaking8-12hrs,drying12hrs■Blender,dehydrator

■Makes12burgers

■SpicyAlmondBurgersFlaxseedsareprobablythebestwayofbindingfoodstogetherinrawfoodcuisine.Atablespoonortwoofgroundseedsisthesurestwaytohelpyourmixturesticktogetherwhenyou’remakingburgers,loaves,pastries,biscuits,anythingthatneedsabitoffirmingup.

■2tbspflaxseeds,ground■2carrots■3tomatoes■2stickscelery■1onion■2redchillies■1tbsptamari■250g/8ozalmonds,soaked8–12hrs

Grindtheflaxseedsinacoffeegrinderorhighpowerblender.Roughlychopthecarrots,tomatoes,celery,andonionsotheyfitinyourblender.Removetheseedsandstemfromthechilli,andaddthattotheblendertoo,aswellasthealmondsandtamari.Turntheblenderonandpuréeuntilyouhavenooddlumpsofvegetableornutleft.Thenaddtheflaxseedsandblendagain.Shapeintopattieswithyourhands,notmorethanabout2cm/1inthickandabout10cm/4inindiameter.Itshouldmakeabouttwelveburgers.Putthemonthedryingtrays,anddryfor12hrs,untilcrunchyonbothsides,buttenderinthemiddle.

Flaxseedsarealsotheeasiestwaytomakerawcrackers.Simplysoakyourseedsinwater,andwhenthey’veabsorbedasmuchastheyareable(usuallyaboutthreetimesasmuch,weightforweight),thenaddyourfavouriteflavourings,sweetorsavoury,spreadthinlyontodehydratorsheets,anddryuntilcrispy.

■20mins,soaking8-12hrs,dehydrating6hrs■Blender,dehydrator■Servesfour(makesabout16)

■BeetrootBurgersEvenpeoplewhodon’tlikebeetrootlovethese.Thedehydratingprocessbringsoutthenaturalsweetnessofthiswondrousvegetable.

■2tbspflaxseeds,ground■4beetroot■1largecarrot■1tomato■1redchilli■½onion■4freshdates,pitted■150g/5ozalmonds,soaked8-12hrs■1tbsptamari■125ml/4flozwater

Grindtheflaxseedsinacoffeegrinderorhighpowerblender.Top,tailandpeelthebeetroot,topandtailthecarrot,andchopthemintobite-sizedchunks.Cutthetomatointoquarters.Removestemandseedsfromthechilli.Ahighpoweredblenderwillworkbest,otherwiseuseafoodprocessor.Putinalltheingredientsapartfromtheflaxseeds.Youwon’tgetapurée,moreofamush.Whenyou’reconfidentthere’snolumpsofvegetableleftin(youmaygettheoddstubbornbitofcarrotorbeetroot,justremoveit),addtheflaxseeds,thesewillbindthemixture.Shapeintopattiesabout2cm/1inhighand10cm/4inwide.Theyshouldfilltwodryingtrays.Dryfor4hrs,flipover,anddryforafurther2hrs.Eatwithin24hrs.Thesearelovelyburgers,moistandsubstantial.Servewithketchupormayonnaiseandasidesalad.

Flaxseedteaisbeneficialforthecolon,strengtheningandcleansing.Soak1tbspofseedsin600mlofwater,

simmerfor10minutes,strainanddrink.Addlemonjuiceandrawhoneyifyouwanttoimprovethetaste.

■15mins,soaking4-8hrs,drying12hrs■Blender,dehydrator■Makes18burgers

■SunnyBurgersFromthebeautifulsunflowerplant,sunflowerseedsareprobablythemostpopularseedtosnackon.They’reagreatsourceofvitaminE,essentialfattyacids,magnesiumandselenium.

■250g/8ozsunflowerseeds,soaked4-8hrs■2tbspflaxseeds,ground■2stickscelery■1onion■3tomatoes■1redchilli■3carrots,chopped■1tbsptamari

Soaksunflowerseedsinadvance.Grindflaxinacoffeegrinderorhighpowerblender.Chopthecelery,onion,andtomatoes.Removethestemandseedsfromthechillipepper.Puteverythingbartheflaxseedsintheblender.Blendtoathickpurée,andthenaddtheflaxseedsintostiffenthemixture.Usingatablespoon,spoondollopsofthemixtureontothedehydratortray,andflattendowntoabout2-3cm/1-1½infatand10cm/4inindiameter.Arrangeonadryingtrayanddryfor8hrs.Flipanddryforafurther4hrs.

IamoftenaskedifflaxseedsontheirownaresufficienttofulfilyourEFArequirements.TwotablespoonsofflaxcontainwellovertheRDA,butunlesswehaveanextremelyefficientdigestivesystem,thebodyfindsithardtoextractthenecessarysubstancesfromtheseeds,soIalwaysadvisesupplementingwithoils.

■15mins,8–12hrssoaking,12hrsdehydrating■Blender,dehydrator■Makes12

■LoveBurgersThesearebeautifullysweetandcreamy,andawonderfulromanticpink.ServethemonValentine’sDay,orforaspeciallover’smeal.

■250g/8ozcashews,soaked8-12hrs■2redpeppers■1smallcauliflower■½onion■2tspwhitemiso

Soakthecashewsinadvance.Preparethepeppers:removestemandseedsandchopintolargechunks.Removeleavesfromthecauliflowerandchopthefloretsintochunks.Puteverythingintheblenderandblendtoathickcream.Youshouldn’tneedwater,asthepepperswillturntoliquid.Takeheapedtablespoonsofthemixtureand,usingyourhands,mouldthemintoloveheartshapesonthedryingtray–about2cm/1inhighand10cm/4inindiameter.Placeonadryingtrayanddehydratefor12hrs,turningabouttwo-thirdsofthewaythrough.Servewithredpepperketchupdrizzledaroundtheplatetocompletetheeffect.

Wepreferwhitemiso,orshiromiso,becauseitislesssaltyandhasagentlerflavour.Butexperimentwiththeothertypesofmiso,likemugiandhatcho.Nattomisoisachutneywhichmakesadeliciousaccompanimenttosaladsorcanbeusedindressings.

■15mins,soaking4-8hrs,drying18hrs■Blender,dehydrator■Makes12

■HempBurgersHempseedslendadistinctivedepthtoanydish.Theyareoneof

thebestsourcesoftheessentialfatsOmega3andOmega6,aswellasthehardtofindgamma-linoleicacid.

■120g/4ozsunflowerseeds,sprouted■120g/4ozhempseeds,soaked4-8hrs■4tomatoes■1redpepper■Smallbunchparsley■1onion■1tbspgarammasala

Sproutyoursunflowerseedsadayortwoinadvance.Pre-soakyourhempseeds.Prepareyourvegetablesfortheblender:removeanyunwantedstems,stalksandseeds,andchopintolargechunks.Putalltheingredientsinandblendtoathickpinkcream.Spoonitoutontodryingtrays,makingpatties,about3cm/1½infatand10cm/4inwide.Dryfor12hrs,thenflipthemoveranddryforanother6hrs.

Hempisnotonlyafantasticfood,it’sbrillianttoputontheskintoo,healing,strengtheningandrejuvenating.OurfavouritebodycarebrandistheYaohrange,allvegan,allnatural,andallhempbased.

■15mins,4-8hrssoaking,12hrsdrying■Blender,dehydrator■Makes12

■LentilBurgersSproutedlentilsareagreatsourceofprotein,andhelptostabilisebloodsugarlevels.TheyarerichinBvitaminsandhardtofindtracemineralslikemolybdenumandmanganese.Weusuallyusegreenlentils,butyoucanusethesmallblackPuylentilstoo.Redlentilswillnotsproutastheyhavebeencracked.

■200g/7ozlentils,sprouted■120g/4ozsunflowerseeds,soaked4-8hrs■60g/2ozflaxseeds,ground■1onion

■Smallbunchparsley■Smallbunchbasil■4tbspoliveoil■1tbspmiso■4tbspwater

Sproutyourlentilstwoorthreedaysinadvance.Pre-soakyoursunflowerseeds.Grindyourflaxseedsinacoffeegrinderorhighpowerblender.Preparetheonion,parsleyandbasilbychoppingthemlooselyandputthemintheblender.Puteverythingelseinapartfromtheflaxseedsandprocesstothickbatter.Youmayneedtoaddalittlemorewater.Addtheflaxseedsinandblendagainuntilthemixturehasthickened.Shapeintopattieswithyourhands.Withaspoon,shapeintoburgersabout3cm/1½inhighand10cm/4inwideonyourdryingtrays.Dryfor12hrs.

OnionsandgarlicareavoidedbymanyyogisandBuddhistsbecausetheyaresaidtobeover-stimulating,or‘rajasic’intheAyurvedicsystem,andnotconducivetomeditation.

■30mins,soaking4-8hrs,dehydrating12hrs■Blender,dehydrator■Servesfour

■TempuraIusedtoadoretempura;itwasoneofmyfavouritetreats.AnAsiandish,itismadebycoatingfreshvegetablesinbatteranddeep-fryingthem.OnetimewevisitedaThairestaurantwiththefamily,andIwasdeterminedtorecreatesomerawtempuraathome.Afterabitoftrialanderror,thisiswhatIcameupwith.Servewarm,straightfromthedehydrator,withsomedippingsauce.

■60g/2ozsunflowerseeds,soaked4-8hrs■60g/2ozpumpkinseeds,soaked4-8hrs■4redpeppers

■4Portobellomushrooms■60g/2ozflaxseeds■1redchilli,stemandseedsremoved■2clovesgarlic■2freshdates,pitted■1tbsptamari■500ml/16flozwater

Youcanpre-soakyoursunflowerandpumpkinseedsinthesamebowltogether.Removethestemandseedsfromthepepper.Slicelengthwaysintostripsabout1cm/½inwide.Slicethemushroomsintosimilarsizepieces.Tomakethebatter,putalltheingredientsbarthepeppersandmushroomsintheblenderandprocessforafewminutes,untilthemixturestartstothicken.Itshouldbekindofelastic.Transferthebatterandthemushroomsandpepperstoamixingbowl,andmixthoroughlysotheyarecompletelycoated.Spreadthemixoverthreeorfourdryingtrays,makingsureitisthinlyandevenlydistributed.Dryfor12hrs.

TempurawasoriginallyintroducedtoJapanbythePortugueseinthe15thcentury,andthenameissaidtoderivefromthePortuguesewordtemporowhichmeansseasoning.

■5mins,4-8hrssoaking,18hrsdrying■Blender,dehydrator■Makes18

■SpinachCakesSpinachisanamazingsourceofnutrients,fullofcancer-beatingflavonoidsandcarotenoids,andvitaminsandminerals.Onecupofspinachcontains200%oftheRDAofvitaminK,whichisimportanttohelpmaintainbonehealth.Ifyoucantrackdownloosespinachratherthanthecutandbaggedleaves,itismuchtastierandmorenutritious.

■90g/3ozsesameseeds,soaked4-8hrs■250g/8ozspinach

■1tsptamari■1tspkelp■½onion■125ml/4flozwater

Thisisoneofthoseeasypeasyrecipes.Pre-soakyoursesameseeds.Thenjustchuckeverythingintheblender,andwhizforacoupleofminutes,untilalltheseedsaregroundin.Thenspoondollopsofthemixtureontodryingtrays,anddryfor12hrs.Turnanddryontheothersideforafurthersixhours.

TheselittlepattiesareparticularlygoodservedwithLemonPickleorDateChutney.

■5mins,4-8hrssoaking,12hrsdrying■Blender,dehydrator■Makesfour

■CorianderWrapsTheseareoneofthosesimplethingsyoucanmakewhichtransformsahumblesaladintosomethingspectacular.Evenifyou’veonlygotafewlettuceleavesinthefridgeandajaroftahiniinthecupboard,wraptheminoneoftheseandyou’llhaveafeast.

■150g/5ozflaxseeds,soakedin500ml(16floz)waterfor4-8hrs■½onion■Smallbunchcoriander■1tbspcuminpowder■1tbspgarammasala

Soaktheflaxseedsinthewater;theywillabsorbitallandbecomegelatinous.Ifyouhaven’tgot4hrs,even20minswilldo–you’llstillneedtoaddthefull500ml(16floz)ofwatertoyourmixture.Oncethey’rereadypopthemintheblenderwithalltheotheringredients.Blendtoapurée,untiltherearenoseedsdiscernableinthemix.Takeaquarterofthemixture,andspreaditinaroundontoadryingtray.Yourroundwillnearlyfillthetray–about30cm/12indiameter.Makethreemorerounds,anddryfor8hrs.Flipover,anddryforanother4hrs.

Don’tletthemgocrispy–youwantthemtobeniceandpliable,soyoucanfoldthemover.Ifyounoticethemstarttogocrispyroundtheedge,takethemoutstraightaway.Slideeachroundontoaplate.Spreadwithadip,pâté,orsomenutbutter.Heapyourfavouritesaladontopinasemi-circle,soonlyonesideiscovered.Thenfoldthewrapinhalfacrossthemiddle,andeatlikepitabread.Verysatisfying.Thesewillkeepforacoupleofdaysifneedsbe.

Youcanjustcramyourwrapwithlettuce,olivesandalfalfa,ortryRocketandHijikiorBroccoliBliss.

■10mins,4-8hrssoaking,18hrsdehydrating■Blender,dehydrator■Makes24

■BeanCakesThesegogreatwithoneofthechutneys.Youcanuseamixoflentils,aduki,mungbeans,sunflowerseedsorchickpeasinthisrecipe.Ifyouhaven’tbeenorganisedenoughtosproutyourown,oneoftheready-madebagsofmixedsproutsavailableinwholefoodstoresisperfect.

■250g/8ozmixedbeansprouts■90g/3ozsesameseeds,soaked4-8hrs■Smallbunchcoriander■1onion■2tbspoliveoil■1tbspcuminpowder■1tbspgarammasala■1tbsptamari

Sproutyourbeansinadvance.Pre-soakyoursesameseeds.Preparethecorianderandonionfortheblender.Putalltheingredientsinandblendtoathickpurée.Addalittlewaterifitwon’tblend,butkeepitasthickaspossible.Spoondollopsofthemixtureontoadryingtray–aboutatablespoonatatime.Ideally,theywanttobe1-2cm/½-1inhigh–anyfatterandtheywon’tdryout.Dryfor12hrs,turnanddryfor6hrsmore.Willkeepstoredinanairtightcontainerinthefridgeforupto

oneweek.

Corianderistheonlyplanttobeclassifiedasaherbandaspice.Theleavesarereferredtoasaherb,whiletheseedsareusedasaspice.

■10mins,18hrsdrying■Blender,dehydrator■Makes12sausages

■LentilandSageSausagesVerytraditional!Greatforlunchesandpicnics.

■90g/3ozlentils,sprouted■1onion■Smallbunchsage■4tbspoliveoil■60g/2ozsesameseeds,soaked4-8hrs■30g/1ozdriedtomatoes■1tbspmiso

Sproutyourlentilstwoorthreedaysinadvance.Peel,topandtailtheonionandquarteritreadyfortheblender.Chopthesageloosely,andputeverythingintheblender.Whenyouhaveathickpurée,takeoutaboutonetablespoonatatimeandformintofatsausagesonthetrays,about2cm/1inindiameterand10cm/4inlong.Placeondryingtraysanddryfor12hrs.Turnanddryforafurther6hrs.Servewithtomatoketchup(EatSmartEatRaw)orredpepperketchup.

TheLatinnameforsageissalviaofficinalis,whichisderivedfromsalvere,theLatinfor‘tobesaved’,becauseofitsreputationasamedicinalplant.

■10mins,4-8hrssoaking,12hrsdrying■Blender,dehydrator■Servesfour

■ChickPeaLoafSproutedchickpeasareaverycalming,soothingandreassuringfoodwhenblendedintoloaves,hummusorsoups.Justbecarefulwhensproutingtokeepthetailssmall:youwanttohavethebeanbiggerthanthetailoryou’llgetanotsopleasant,woodyflavourtoyourrecipe.Keepalittletailandyou’llbarelybeabletotellthedifferencebetweenarawhummusandacookedone.

■150g/5ozchickpeas,sprouted■90g/3ozsesameseeds,soaked4-8hrs■2carrots■1onion■4tbspoliveoil■1smallbunchparsley,finelychopped■2tspmiso■8tbspwater■Pastasauce(optional)

Sproutyourchickpeastwoorthreedaysinadvance.Pre-soakyoursesameseeds.Topandtailthecarrotsandonion,andpreparethemfortheblender.Putalltheingredientsinandblendtoathickpurée.Spoonoutontoadryingtray,andshapeintoaloafabout3cm/1½inhigh,15cm/6inwide,and20cm/8inlong.Ifyouhavethetimeandtheinclination,makeaservingofpastasauceandspreaditoverthetop.Dehydratefor12hrs.Otherwise,youcanmakethesaucewhenyouarereadytoserveit,andspoonitoverlikegravy.Orservewithredpepperketchup.

Chickpeasareoneofthetopsourcesofdietaryfibre,thisdishcontainsvirtually100%ofthedailyrequirement.

■15mins■Foodprocessor■Servesfour

■MediterraneanStuffedTomatoesThesearefunandeasytomake,andareagreatcentrepieceforasummerlunch.It’sthefreshherbsthataddanextradimensionandmakeitamealtosavour.GoeswellwithSweetheartSalad

■120g/4ozsunflowerseeds,sprouted■4largebeefsteaktomatoes■1carrot■1stickcelery■1bunchbasil■1bunchoregano■2clovesgarlic■1tspmiso■1lemon,juiced■2tbspoliveoil■2tbspalfalfasprouts

Sproutyoursunflowerseedsfortwoorthreedays.Slicethetopsoffthetomatoesandsetaside(youdon’tneedthelids).Usingaparingknifecarefullycutoutthecentresofthetomatoes,leavinga1cm/½inrimoffleshroundtheedge.Scoopoutallthesoftseedyinnardswithaspoon.Youonlyneedhalfofthispulpfortherecipe;therestyoucansaveforasouporsauce.Preparethecarrot,celery,basilandoreganobychoppingthemintochunkstofitintoyourfoodprocessor.Popthemin,alongwiththesunflowersprouts,pulpoftwotomatoes,garlic,miso,lemonjuiceandoliveoil.Processthemsotheystillhaveagranulartexture,andtheingredientsarenotcompletelyblendedup.Spoonthismixtureintothefourtomatoes.Garnishwithalfalfaandserveimmediately.

Ifyoucan’tgetfreshherbs,adriedblendoforegano,basil,rosemaryandthymeisdeliciousinadifferentway.

■15mins,8-12hrssoaking,8-10hrsdehydrating■Blender,dehydrator■Makeseightpancakes

■CashewPancakesThisisbasedonarecipesharedbyarawmumfromEnglandcalledKarenRodgers.They’reamazinglyauthentic–spreadwithagavesyrupandwhitealmondbutterforaShroveTuesdaytreat.Thetemptationistoeatheapsofthem,butit’sprobablywisetosticktotwoperpersonasthey’reveryrich.

■250g/8ozcashews,soaked8-12hrs■500ml/16flozwater■2tspvanillaextract■1tsptamari■4freshdates,pitted■1tbsppsylliumpowder

Pre-soakyourcashews.Puteverythingbarthepsylliumintheblenderandblendtoarunnycream.Keepyourblenderonforafewminutestoensurethemixisreallysmooth,notbitty.Whenit’sready,addthepsylliumandblendagainbriefly.Spoonoutontodryingtraysimmediately,beforethepsylliumstartstoset.Youcanfittwopancakestoatray,about15cm/6inindiameter.Spreaditfairlythin,anditshouldmakeeightpancakes.Dryfor6hrs,thenflipoveranddryforanother2-4hrsontheotherside.Servewarm,straightoutofthedehydrator.Leftovers(ha!)willkeepforadayortwointhefridge.

Thecashewistheseedofthecashewapplefruit.NotcommonlyeateninEuropeortheUS,thefruitisverypopularinBrazilandtheCaribbean.

■40mins,8-12hrssoaking,2hrssetting■Foodprocessor,blender■Serveseight

■SpinachandMushroomQuiche

Rawpiesandquichesaresomucheasiertomakethancookedones.Ioftendemonstratethematworkshopsandpeopleareamazedathowquicklyyoucanthrowtogethersuchatastyandimpressivedish.Norollingoutpastry,nopre-baking,noboilingsauces,noworryingaboutlumpsorburntcrusts.Phew!

■250g/8ozalmonds■250g/8ozrolledoats■1tbsptahini■1tbspmiso■1tspchillipowder■1tspcuminpowder■1tbspwater■8mushrooms(120g/4oz)■250g/8ozspinach■1carrot■½onion■½avocado■1tsptamari■2tbspoliveoil■125ml/4flozwater■1tbsppsyllium

First,makethecrust.Putthealmondsandoatsinafoodprocessorandprocessasfullyaspossible.Addthetahini,miso,chilli,cuminandprocessagain.Ifthemixtureisn’tstickingtogether,addalittlewater;atablespoonshouldbesufficient.Whenit’sformedstickydough,pressitintoalargeflantin,liningthesidesandbase.Next,finelyslicethemushroomsandarrangethemevenlyinthepastrycase.Tomakethespinachcream,preparethespinach,carrot,onionandavocado,andputthemintheblender.Addthetamari,oliveoil,andwaterandblend.Onceyouhaveathickcream,addthepsylliumandblendagain.Themixturewillstarttothicken.Pouritoverthemushrooms,filling

thealmondpastrycase.Popitinthefridgeforacoupleofhourstoallowthepsylliumtoset.ServewithagreensaladlikeRocketandHijiki.

Cuminseedsarequitedifferentfromthepowder.Theseedstastesimilartofennelanddill,andareasuperadditiontosaladsandsoups.Thepowderontheotherhandisoneofthepredominantnotesincurrypowderandhasawarming,upliftingaromaandtaste.

■30mins■Foodprocessor,blender■Serveseight

■TomatoQuiche■300g/10ozalmonds■150g/5ozrolledoats■1tbsptahini■1tbspmiso■2-4tbspwater■8mushrooms(250g/8oz)■90g/3ozolives■1corncob■5tomatoes■1carrot■1stickcelery■2tbspdriedtoms■2dates■¼onion■1tsptamari

■1tbspoliveoil■1tbspapplecidervinegar■1bunchbasil■1tbsppsyllium

Grindthealmondsandoatsinahighpowerblenderorcoffeegrinder.Transfertoamixingbowlandaddtahini,misoandwater.Kneadwithyourhandsuntilyouhavefirmdough.Pressthisintoalargeflantin,liningthebaseandsideswithacrustabout1cm/½inthick.Nextprepareyourfilling.Slicethemushroomsintopiecesabout½cm/¼inthick.Arrangethepiecesoveryourflanbase.Sprinkleovertheolives.Stripthecornkernelsoffthecobwithaknife,andsprinklethoseoverthemushroomsandolives.Thefinalstepistomakethetomatosauce.Prepareyourtomatoes,carrotsandceleryfortheblender,andblendupwiththedriedtomatoes,dates,onions,tamari,oliveoil,vinegarandbasil.Blendtoasmoothpurée.Addthepsylliumandblendagain.Thepsylliumwillstarttosetprettyquickly,sopouritovertheflanbaseimmediately.LeaveforanhourortwointhefridgetosetandservewithagreensaladlikeSimpleSalad.Willkeepforthreeorfourdaysinthefridge.

TheFrenchnamefortomatoispommed’amour,orappleoflove,becausetheyattributeaphrodisiacalqualitiestothefruit.

■PastasauceMyall-timefavouriterecipeispastasauce.Everyrawchefhastheirownpastasaucerecipe,andyoumaythinktherecan’tbemuchtoit,justchucksometomatoesandbasilintheblender,andthereyouhaveit.Butbelieveme,thereissomethingaboutthisrecipethatisunbeatable.NomatterhowmanytimesImakeit,Ialwaysendupscrapingthebowlandlickingthejugtogeteverylastpreciousdropout.ItwasalsooneofthefirstrecipesIeverdeveloped.Mythree-year-oldsonwasaverypickyraweater(notetoothermumswiththesameproblem:itwasaphase,itpasses,juststickwithit).SoIhadtoinventwaysofhidingrawfoodsinhisdinnerthathewouldfindpalatable.Oneofhisfavouritedinnerswaswheat-freepastadrownedinthissauce.

Obviously,themainingredientsaretomatoes–somefreshandsomedried.Youcaneitherbuysun-driedinpackets,ordrythemyourselfinthedehydrator;Iprefertodrythemmyselfbecausea)thenIknowthey’rereallyraw,andrelativelyfresh,andb)it’scheaper.Driedtomatoesaddarealrichnessanddepthofflavourtoanysauce.ThenIaddcarrotandcelery,asawayofaddingbodytothesauce,andsneakingsomeextravegintomychildren’sbodies.Theywouldrefusetoeatceleryinitsnaturalstate,buttheygetplentythisway,hiddeninsaucesandthelike.Ialsoputinahandfulofdulse,andalittlekelp.Weeattonsofseaveg,it’ssoimportantasasourceofminerals,andisawonderfullysatisfyingadditiontosavourydishes.Didyouknowdulsehasfifteentimesmorecalciumthancow’smilk,weightforweight?Nextintheblenderaredatesandonion.Forsomereason,thisunlikelypairofingredientsreallyworktogether;creatingamouth-wateringblendofsweetandspice.Finally,youwantalittleapplecidervinegar,adashoftamari,andadrizzleofoliveoil,toensureavibrant,tangysauce.

Wehaveiteveryweek,becausethevariationsareendless.IfI’mservingitforthechildren,Iwouldjustleaveitlikethat,andpouritoverthepasta.Orsometimestheyhave‘bakedbeans’:sproutedchickpeas,whichhavebeencookedinwaterforhalfanhourtosoftenthem.ButformyhusbandandI,Itweakeditalittle,andtransformeditintoawholenewdish.Forabasicpasta,Iaddabunchofbasil,halfaredchilli,andacloveofgarlicperperson.Pouritoverchoppedveg,andservewithasprinklingofyourfavouriterawcheesesubstitute,orahandfulofpinenuts.Trycourgetti(courgettesdoneinthespiralslicerlikespaghetti),orcarrotelli(carrotsdoneinthespiralslicerliketagliatelli).Butternutsquashalsomakesgreatnoodles,whendoneinthespiralslicer.Anotherobviousoneistouseitasasauceonapizzabase.Thereareplentyofrawpizzabaserecipesaround;youcouldtrysimplywhizzinguptomatoesandflaxseeds,thenshapethemixintothinrounds,anddehydrate.Ifyouhaven’tgottimetomakebases,mixtheusualpizzatoppingsintothesauce–sweetcorn,mushrooms,andolives,say,andusetostuffpeppers–pizzapeppers!Forarawchilli,addonewholeredchilliperperson,andmixsomefinelygratedbeetrootandcarrotintoyoursauce,alongwithabighandfulofbeansprouts.Fancyacurry?Addonecloveofgarlic,anequal-sizedpieceofginger,oneredchilli,andateaspoonofcurrypowder.Mixinsomeveg–mushrooms,cauliflower,broccoliandredpepperisagoodcombination.Andfinally,myfavouritevariationisThairedcurry:addintraditionalThaiseasonings,suchasgalangal,lime,lemongrass,coriander,andcoconut(forthefulllist,seemybookEatSmartEatRaw).

Bymycount,thatmakeselevendifferentwaystousethissauce,andthereareboundtobeothersyoucanthinkof.

■10mins■Blender■Servesone

■BasicRecipeforPastaSauce■3tomatoes

■1carrot■1stickcelery■1tbspdulse■½avocado■2tbspdriedtomatoes■½tspkelp■1freshdate,pitted■¼onion■1tspapplecidervinegar■1tsptamari■1tbspoliveoilRoughlychoptomatoes,carrotsandcelery.Rinsethedulse.Puteverythingintheblenderandblendtillsmooth.That’sit!Perfectsauceforeveryoccasion.

Itisoftenassertedthatthelycopeneintomatoesisonlybioavailablewhencooked.Thisisnotstrictlyaccurate,asalthoughitistruetosayrawtomatoesarenotagoodsourceofthisvaluableantioxidant,itcanstillbeutilisedifthetomatoesarejuicedordried,i.e.sun-driedtomatoes.

■15mins■Blender■Servesfourasamaindishoreightasasidedish

■PizzaPeppers■2portionspastasauce■4redpeppers■1smallheadbroccoli■90g/3ozspinach■60g/2ozcorn■60g/2ozolives■60g/2ozpinenuts

Preparethepastasauce.Slicethepeppersinhalflengthwaysandremoveallseedsandstems.Chopthebroccoliintosmallbite-sizedpieces,aboutthesizeofcashewnuts.Fineslicethespinach.Inamixingbowl,stirupthepastasauce,broccoli,spinach,corn,olivesandpinenutssoeverythingisequallydistributed.Spoonintothepeppers.Serveimmediately,ordehydrateforafewhourstowarmthroughandbringouttheflavours.

Ifyouaremakingthisforguests,useamixtureofyellow,redandorangepepperstomakeitlookevenmoreattractive.

■15mins■Spiralslicer,blender■Servesfour

■TricolorePasta■2portionspastasauce■2courgettes■3carrots■1beetroot

Preparethepastasauce.Topandtailthecourgettes,carrotsandbeetroot.Peelthebeetroot.Ifyouhaveaspiralslicer,youcanmakeamazingnoodleswithyourvegetables.Ifyoudon’townoneofthesehandygadgets,youcanmakenoodlesjustusingavegetablepeeler:peelthevegdownwaysinlongstripstomaketagliatelle-likestrips.Orifyou’reinahurry,justgrateeverythinginafoodprocessor.Whateveryouuse,youshouldhavethreepilesofvegetables-green,redandorange.Stirtheseintoyoursauce.Thiswillkeepforafewdaysinthefridgeandthevegetableswillsoftenandtheflavoursimprove.

Theflowersfromthecourgetteplantareadelicacywhichcanbeeatenrawinsalads,ordeepfriedinbatterliketempura.

■20mins

■Spiralslicer,foodprocessor■Servestwo

■GourmetPasta■2portionspastasauce■1carrot■1courgette■90g/3ozgreenleafe.g.wildgarlic,rocket■1avocado■200g/7ozoystermushrooms■2tbspolives■60g/2ozdriedtomatoes■60g/2ozcashewnuts■2tbspalfalfasprouts

Preparethepastasauce.Usingyourspiralslicer,makevegetableribbonswiththecarrotsandcourgette.Ifyoudon’thaveaspiralslicer,youcanuseapotatopeelerinstead.Topandtailthevegetables,andpeelawayatthefleshrepeatedly–thesepeelingsareyourribbonsor‘pasta’.Puttheribbonsinalargemixingbowl.Nextprepareyourgreenleaf–youmaywanttotrimitiftheleavesarebig,justchopitwithscissorsandadditintothebowl.Cubetheavocadoflesh,andscoopitoutintothebowl.Oystermushroomshaveaverystrongflavour.Fineslicethem,sotheyaddameatytexturetoyoursalad,withoutbeingoverpowering.Addthemtothemix,alongwiththeolives,driedtomatoes,andpastasauce.Giveitallagoodstirwithaspoon,togetitevenlycoated.Dividethemixturebetweentwoservingbowls.Chopthenutsinthefoodprocessor,sothattheyarenotground,butareinpiecesaboutthesamesizeasgratedcheese.Garnisheachservingwithalfalfaandasprinklingofcashews.

WildgarlicisnativetoEnglandandiseasytofindinthehedgerowsinspring.Itisasoftgreenleafwithapungentgarlicaroma,andyoucaneatthegarlic-flavouredflowerstoo!

■20mins■Blender

■Servestwo

■Chilli■1largeor2smallbeetroot■3tomatoes■1redchillipepper,stemandseedsremoved■4freshdates,pitted■1tbspapplecidervinegar■2tbspoliveoil■1tsptamari■¼onion■2clovesgarlic■2tbspdulseflakes■30g/1ozmixedbeansprouts

Top,tail,andpeelthebeetroot.Ifyouhaveahighpowerblender,youcanjustcubeitatthisstage,inpreparation.Otherwise,grateit,andsetitaside.Putthetomato,chilli,dates,vinegar,oliveoil,tamari,onionandgarlicintheblender,andblendtoapurée.Onceit’ssmooth,addthegratedbeetrootanddulseflakesandstirinbyhand.Ifyou’reusingthehighpowerblender,youcanaddthecubedbeetrootanddulse,andblenditona3or4setting–wherethebeetrootishalf-blended,half-chunky.Addthebeansprouts,andstirinbyhand.

Youcanservethisintwoways.Addsomeready-preparedveg,likeslicedmushrooms,cubedpeppers,broccoliflorets,sweetcornkernelsorshreddedspinachleaves.Stirthemintomakeavegetablechilli.Orleaveitasitisandservetacos.Getsomelittlegemlettuceleavesasyourtacoshells.Filleachleafwiththechilli,andtopwitharawmayonnaise(tryAvoMayofromEatSmartEatRaw,orCashewCreamCheeseandsomealfalfasprouts.

ChillipeppersarethoughttohavebeencultivatedinCentralandSouthAmericaformorethanseventhousandyears.

■BiscuitsandcrackersUnfortunately,thereisnowayroundit;youreallydoneedadehydratorfortherecipesinthissection.ThecheapestandsmallestonesonthemarketaresoldthroughtheOrganicGardeningcatalogue(www.organiccatalog.com),andareagoodbuyifyouarejustdabbling.However,ifyouthinkyouareseriousaboutrawfoods,theonlyoptionistheExcalibur9-Tray(fromwww.detoxyourworld.com).Ninetraysmayseemalot,butdehydratingusuallyinvolvesbulkquantities,andyouwillbeamazedathowquicklyyoucanfillitup.Theycomeinblackandwhiteandareaboutthesizeofamicrowaveoven.Whenthey’reon(usuallyfor12-24hrperiods)theyemitalowhummingsound,causedbythefanatthebackofthemachine.Theyalsotendtofillthehousewithlovelyhome-bakingsmells–anythingwithcinnamonoronioninisparticularlypungent.Ithinkthey’resettobethelatesttrend.Afewyearsago,juicingwasjustforthehealthfreaks,noweveryhomehasone.Inthesameway,Ithinkpeoplearegoingtostartcottoningontowhatfunyoucanhavewithadehydrator,andthey’llsoonbecomethelatestmust-havekitchenaccessory.

Itisperfectlypossibletoberawwithoutadehydrator.IwasrawsixyearsbeforeIgotone.Puristsarguethatdehydratedfoodshouldn’tbeclassedasrawanyhow,andit’scertainlytruethatyoushouldn’teattoomuchofit.Butifyouwantrawbiscuitsitreallyisindispensable.

■15mins,soaking8–12hrs,drying18hrs■Blenderanddehydrator■Makesabout30crackers

■CrunchyQuinoaCrackersQuinoa(pronouncedkeen-wah)isanancientAztecgrain.Itisacompleteprotein,andoneofthefewgrainsthatisnotglutinousinitscookedform.Itistrickytosprout,butifyougetagoodbatch,itisalovelylightadditiontosalads.

■120g/4ozquinoa,sprouted■60g/2ozflaxseeds,soakedovernight(seebelow)■1tsptamari■2tbspoliveoil■2tbspnoriflakes

Sproutthequinoaacoupleofdaysinadvance.Soaktheflaxseedsovernightin250ml/8flozwater.Theywillformagloopymass.Spoonitintotheblender,alongwiththetamariandoliveoil,andblenduntilyouhaveacreamandyoucan’tseeanyseedsleft.Stirinthequinoagrainsandnoriflakesbyhand.Spreadontotwodehydratortraysanddryfor12hrs.Slice,turn,anddehydrateforafurther6hours.

Youcanalsoeatquinoaleaves,whicharesimilartospinachandchardastheyarefromthesamefamily.

■Grinder,foodprocessor,dehydrator■10mins■Makes12

■OatcakesAlthoughoatsareglutinous,likewheat,peoplearemuchlesslikelytohaveaproblemwithdigestingthemthantheyarewithwheat.Ifyoubuyrawoatgroatsandsproutthem,thenthestarchesturntosugarsandtheglutencontentbecomesnegligible.However,inthisrecipetheyhaven’tbeensprouted,sobestnottoeattoomany.Buttheyreallycapturethatcrumblywholesomefeeloftraditionaloatcakes;oneortwospreadwithtahiniorjammakealovelysnack.

■150g/5ozoatgroats,groundintoflour■2tbspoliveoil

■¼tspseasalt■125ml/4flozwater

Grindyouroatsintoflourusingacoffeegrinderorhighpowerblender.Youcanmixthislotupbyhandorinafoodprocessor.Usingateaspoon,spoonthemixontoadehydratortray,flatteningouteachspoonfulintoaroundabout7cm/3inindiameter–bestnottotryitinsheets,it’sverycrumbly.Also,don’tmakethemtoothinortheywillcrumblewhenyoutryandturnthemover.Dryfor10hrs,thenflipthemoverwithaspatula,anddothemforacouplemorehoursontheotherside.

OatsareastaplefoodinScotland,whereasinEnglanduntilrelativelyrecentlytheywereconsideredtobeonlygoodenoughforanimalfeed.TheEnglishhadasayingwhichwent,“OatsareonlyfittobefedtohorsesandScotsmen”;theScottishreplywas,“AndEnglandhasthefinesthorses,whileScotlandhasthefinestmen.”

■15minsandsprouting3days,soaking4hrsanddehydrating24hrs■Juicerwithblankplate,dehydrator■Serveseight

■MisoBreadEssenebreadisoneofthefewthingsthatdoesworkinanovenifyoudon’thaveaccesstoadehydrator.Switchyouroventothelowesttemperature,andleavethebreadinfor12-24hrs.It’sheatedtoomuchtobeconsideredrawthisway,butit’sstillgreatbread.

■2tbsppumpkinseeds■2tbspsunflowerseeds■2tbspsesameseeds■2tbsphempseeds■½onion■180g/6ozwheat,sprouted

■1tspmisoSproutthewheatthreedaysinadvance.Youneedagearjuicer(asopposedtoacentrifugaljuicer)forthisrecipe,toreallypuréetheingredients.Soakalltheseedsfortwotofourhours,thenrinseanddrain.Pushthemthroughyourjuicerwiththeblankplateon,theyshouldgothrougheasilybecausethey’vebeensoaked.Thenpushtheonionthrough,andthenallthewheat.Addthemisointothebowl,andmixinwithyourhands,kneadingalltheingredientstogetherlikedough,makingsuretheseedsareevenlymixedin.Onadehydratortray,shapeintoaloafshapeabout4cm/2inhighanddryfor18hrs.Turn,anddryforanother6hrs.Servewithsouporasalad(itgoeswellwithrocket).

Ifyouwanttoavoidwheat,eveninitssproutedform,youcansubstitutekamutorspeltinthisrecipe,whichareancientgrainsverysimilartowheat.

■10mins,24hrsdehydrating■Juicer,dehydrator■Makesoneloaf

■RyeBreadRyebreadhasadistinctive,interestingflavour.Whengrainsaresprouted,thestarchesareturnedintosugars,sosproutedbreadsaresuitableforpeoplewhohaveglutenintolerance.

■330g/11ozryegrain,sprouted■4tbspoliveoil■1tbspSeagreens■2tbspnutritionalyeastflakes■1tbsptamari

Sprouttheryegrainforthreedays.Usingaheavydutyjuicer,pushthegrainthroughwiththeblankplateon.Transfertoamixingbowl,andaddtheremainingingredients,kneadingwithyourhandsuntiltheyarethoroughlymixed.Onadehydratortray,shapethedoughintoaloafabout3cm/1½inhigh.Dryfor12hrs,thenflipover,anddryfora

further6-12hrs,untilcrusty.Servespreadwithtahiniandtoppedwithalfalfasprouts.LovelywithagreensaladlikeSimpleSalad.

Ryeisoneofthemorerecentlycultivatedgrains,originatingasanagriculturalcropinGermanyaroundtwothousandyearsago,andtodayismostlygrowninRussia.

■15minsandpre-soaking8-12hrsanddehydrating18hrs■Blender,dehydrator■Makesabout40crackers

■LebaneseCauliflowerCrackersThesemakeadeliciouslylight,wholesomecracker.ZaatarisatraditionalLebaneseflavouring,whichyoucanfindinanyspecialitygrocers.Itisablendofthyme,sumacandsesameseeds.

■150g/5ozBrazilnuts■60g/2ozflaxseeds■1mediumcauliflower■2lemons■2tbspzaatar

SoaktheBrazilnutsandflaxseedsovernightin500ml(16floz)water.Theywillswellandabsorballthewater.Roughlychopthecauliflower(youcanusetheleavesforjuicing,they’reverynutritious).Juicethelemons.Putthenuts,seeds,cauliflowerandlemonjuicein

theblenderandblendtoathickcream.Stirinthezaatarbyhand,makingsureit’smixedrightthroughtothebottom.Youcanactuallyeatitlikethis,Ilikethetaste,andtheflaxseedsareverybeneficialwheneatenthisway.Youcouldhavesomewithasaladandeatitwithaspoon.Butifyou’remakingcrackers,spreaditasthinasitwillgoonadehydratortray,inonebigsquare.Itshouldcovertwotrays.Afterabout12hrs,scorethroughthebiscuitsintosquares,youshouldbeabletogetabout20outofeachtray.Dehydrateforaboutanother6hrs,untilthey’rereallycrispy.Thesearesotastyandflavoursome,youcaneatthemastheyare–theymakegoodsnacks.

Youcanmakethesecrackerswithothervegetablestoo.Trymakingcourgettecrackersbysubstituting500g/1lbcourgettesforthecauliflower,andomitthelemonjuice.

■5mins,8–12hrssoaking,18hrsdrying■Blender,dehydrator■Makes20

■TomatoCrackersThisisagorgeous,tangybiscuit,burstingwithflavour.

■150g/5ozflaxseeds,soaked8-12hrsin500ml(16floz)water■6tomatoes,quartered■60g/2ozdriedtomatoes■1lemon,juiced■1tbsptamari■4clovesgarlic■15g/½ozAtlanticseasalad

Pre-soakyourflaxseeds.Pouralltheingredients,barthedulseflakes,intheblender,andblenduntiltheflaxseedsandtomatoareamalgamatedintoabeautifulpinkmixture.Stirinthedulseflakesbyhand.Spreadontotwodryingtrays,anddryfor12hrs.Scoreeachsheetintofourbyfivecrackers,andflipthemover.Dryforafurther6hrs,untilcrisp.Storedinanairtightcontainer,willkeepforuptoaweek.

Thereareoverathousandvarietiesoftomato.Theycomeinahugerangeofsizesandcolours,includingyellow,orange,green,purpleandbrown.

■30minsandpre-soaking8-12hrsanddehydrating18hrs■Blender,dehydrator■40biscuits

■TrafficLightBiscuitsTheseareagreatwaytogetmorevegetablesintochildren,theyloveplayingwiththedifferentcolourbiscuitsandmakingpatternsontheirplates.Justmakesuretheydon’teatalltheredonesandleaveallthespinachones!

■150g/5ozBrazilnuts■60g/2ozflaxseeds

Addoneofthefollowingvegetables:■Tomakeredbiscuits,addthreeredpeppers■Tomakeamberbiscuits,addtwolargecarrots■Tomakegreenbiscuits,add250g/8ozspinach.■Watertoblend

Pre-soaktheBrazilnutsandflaxseedsin500ml(16floz)water.Putthenuts,seedsandwhichevervegyouareblendingintheblender(ifyouarenotusingaVitamixyoumaywanttogrindthenutsandseedsfirst,foreaseofblending).Theredpepperbiscuitsshouldn’tneedanywater,thecarrotmixdefinitelywill,andthespinachjustalittle.

Usingateaspoon,makesmallcirclesofthemixonthedehydratortray–onlyabout3cm/1½indiameter,therightsizeforfittingthreeonaplate,inaverticalrow.Ifyouwanttomakepropertrafficlights,thenyouneedtomakethreebatchesofbiscuits-pepperforred,carrotforamber,andspinachforgreen.

Dehydratefor12–18hrsuntilslightlycrispy.Eachbatchmakesatleast40littlebiscuits.Theywillkeepforweeksinanairtightcontainer.

Brazilnutsarenotfarmed,butonlygrowwildinthe

Amazonrainforest.Becausetherainforestsarebeingcutdown,thereareactuallyfewerandfewerBrazilnutsavailableintheglobalmarketplace,whiledemandforthishealthyfoodincreases,whichiswhythepriceofBrazilshasrisensomuchoverthepastdecade.

■5mins,dehydrating■Blender,dehydrator■Makes30crackers

■OliveCrackersThesearegorgeous,rich,substantial,healthy–theperfectbetweenmealsnack,oraccompanimenttosalads.

■200g/7ozpittedolives■½onion,peeledandchopped■330g/11ozrye,sprouted■60g/2ozflaxseeds,ground

Sproutyourryegrainforthreedays.Grindyourflaxseeds.Puteverythingintheblenderandblendtoacream.Spreadthinontoacoupleofdehydratortraysanddryfor12hrs.Scoreintocrackers,about16toeachsheet,turnanddryforanother4-6hrs.Storeinanairtightcontainerforuptotwoweeks.

Olivesareoneofthemostancientfoodsknown;theyplayanimportantroleinGreekmythology,andarementionedfrequentlyintheBible.

■10mins,sprouting,dehydrating18hrs■Blender,dehydrator■Makes40biscuits

■SpeltandCorianderBiscuitsSpeltisanancientformofwheat,

popularwithpeoplewhohavewheatintolerance.Itisverysimilartowheat,withadelightfulnuttyflavour.Thesemakeaverytastywholesomesnack.

■250g/8ozspeltgrain,sprouted■60g/2ozflaxseeds,ground■1onion■Smallbunchcoriander■2tbspoliveoil■1tbsptamari■250ml/8flozwater

Sproutthespeltforthreedays.Grindtheflaxseed.Peelandchoptheonion;looselychopthecoriander.Puteverythingtogetherintheblenderandblendtoathickpurée.Spreadontotwodryingtrays,fairlythin.Dryfor12hrs.Scoreeachsheetintofivebyfoursquares,andflipthemover.Dryforafurthersixhours.Storeinanairtightcontainer;theywillkeepforacoupleofweeks.

Althoughcultivatedforaround7,000years,speltfelloutoffavourprobablybecauseitistougherthanwheatandsohardertoprocess.Ithasbeenmademorepopularinrecentyearsaspeoplelookforwheatalternatives.

■5mins,soaking8-12hrs,dehydrating12hrs■Blender,dehydrator■Makesabout30biscuits

■SandBiscuitsMysonnamedthese,becausetheylooklikesand,andtheytasteoftheseasidetoo,withthekelpandseasaladin.Andofcourse,you

canputtwotogetherandmakeasandwich!

■150g/5ozBrazilnuts,soaked8-12hrs■60g/2ozflaxseeds,ground■1tbspmiso■1tspkelppowder■500ml/16flozwater■4tbspAtlanticseasalad

Pre-soakyourBrazilnutsthedaybefore.Putalltheingredientsapartfromtheseasaladinablender,andblendforafewminutesuntilithasthickened(youmayneedtoaddmorewater).Stirintheseasaladbyhand,makingsureit’sevenlydistributedthroughoutthemixture.Shapeintoflatbiscuitsabout5cm/2inacrossanddehydrateforabout12hrs.

Brazilnutsaretherichestnaturalsourceofselenium,amineralthatisparticularlyimportantformen’shealthandhasbeenlinkedwiththepreventionofprostatecancer.

■5mins,soaking8-12hrs,dehydrating12hrs■Blender,dehydrator■Makes30biscuits

■Lisa’sRawIndianBarsThisisbasedonarecipemywonderfulfriendLisaGylsensenttome.Theflavourisabitstrongforchildren,butverypopularwithadults.

■200g/7ozcashews,soaked8-12hrs■1redonion■120g/4ozfreshcoconut■1clovegarlic■2limeleaves■1tspmiso■1tbspcurrypowder■1tspcinnamon

■4lemons,juicedSoakthecashewsovernight.Peelandchoptheonion.Chopthecoconutintosmallpiecestomakeiteasyforyourblendertobreakdown.Puteverythingintheblenderandkeepmashinguntiltherearenolumpsofcoconutleftorstraybitsoflimeleaf.Spreadthemixtureondryingtraysanddehydratefor12hrs.Scoreintorectanglesabout10cm/4inlongand5cm/2inwide.Storeinanairtightcontainerinthefridge.

Limeleavescomefromawildlimetree,andarealsoknownaskaffirlimeleaves.Theyareusuallysolddried,orfrozen.

■ExtrasMorereasonstogetadehydrator.Noneoftheseareessentials,buttheyareallthingsIkeepastockoftolivenupasalad,andaddabitofbiteandcrunch.Theymakegoodsnackstoo–justahandfulortwowillfillagapbetweenmealsandprovideanourishingandsustainingburstofenergy.They’requickandeasytomake,andreallyworthtrying.It’sthelittletoucheslikethesethatcanhelpyoustayrawbyaddingabitofvarietyandpreventingyoufromgettingintoarutwithyourfood.

Ihaven’tputservingsizesforanyoftheserecipesbecauseit’simpossibletosayhowmuchyou’llgetthrough:somepeoplewillwanttomakeabatchandkeeptheminthecupboardforamonth,usingthemsparinglyasasaladgarnishsay,otherswillsitdownandeatthewholerecipeinoneortwosittingsjustastheyare.

■10minsanddehydrating12hrs■Blender,dehydrator

■BroccoliBitsBroccoliisoneofmyfavouritefoods.It’ssofullofnutrients;it’spracticallyasuperfoodinitsownright.WhenIwasbreastfeedingZachary,I

couldn’tgetenoughofit;I’ddrinkhalfapintofbroccolijuiceeveryday.SoIthoughtI’dtrydryingitandseeingwhatIcameupwith.Well,Ihitthejackpot.Theselittlenibblesaresotasty,andbestofalltheboyseatloads.Ifyouhaveachildwhoisfussyabouttheirgreens,thisisamarvellouswaytogetsomeofthattiptopnutritioninthem.

■2kg/4lbbroccoli■1onion,peeledandchopped■4lemons,juiced■125ml/4flozoliveoil

Putthebroccoli,onion,lemonjuiceandoliveoilintheblenderandblendtoapurée.Youcanaddmoreoliveoilifyouneedto,orjustifyouwantthemtoturnoutricher.Spreadonadehydratorsheetanddryfor12hrs.Whenit’sdone,justbreakpiecesoffthetray,they’llcrumbleintochunks.Storetheminanairtightcontainer.Youcansnackonthemastheyare,likecrisps,orsprinklethemonsalads.Thelemonjuicemakesthemwonderfullytangy.

ThenamebroccolicomesfromtheItalianandmeans‘cabbagesprout’.

■5minsanddehydrating12hrs■Grater,dehydrator

■CarrotCrunchWeusedtoalwayshaveBombaymixinthecupboardtoaddtooursaladsforabitofcrunch.Itwasoneofthelastcookedfoodstogoinourhouse.NowIhavethisinstead.

■500g/1lbcarrots■3tbspoliveoil■2tbspgarammasala■2tbsppoppyseeds■2tbspsesameseeds

Topandtailthecarrots,andgratethemfinely.Inabowl,mixalltheingredientstogether,sothattheseedscoatthecarrots.Becarefulnottousetoomuchoilortheywillnotgocrispy.Spreadontodehydratortrays(itshouldcovertwotrays),anddryfor12hrs.Storeinanairtightcontainer.

CarrotsarerecognisedtobeoneofthebestdietarysourcesofvitaminA.100g/3ozcarrotscontainsaboutsixtimestheRDAofthisimportantvitamin.

■5minsanddehydrating12hrs■Dehydrator■Makesabout500g/1lbcrunch

■CurryCrunchLikethepreviousrecipe,thisevolvedasareplacementforBombaymix.It’ssoyummy;youcanjusteatahandfulortwoasasnack.

■300g/10ozbuckwheat,sprouted■2tbspcurrypowder■2tbspsesameoil

Sproutthebuckwheatforaroundtwodayssoithasalittletail.Inabowl,mixitwiththecurrypowderandsesameoilsothesproutsareevenlycoated.Spreadontoyourdehydratortraysanddryfor12hrs.

Storedinanairtighttub,thesewillkeepforagoodfewweeks.

Dehydratedbuckwheatmakesgreatflourforrawpastriesandcakes:justsprout,dehydrate,andgrindanduseinsteadofoatsornutsinanyrecipe.

■5minsanddrying18hrs■Blender,dehydrator

■NoriCrispsInEatSmartEatRawthereisarecipefortomatocrisps,whichareastapleinourkitchen.Butastomatoesareveryacidic,Iwasn’ttoohappyabouttheboyshavingalotofthem.SoIdevelopedthisrecipeinstead.Cucumbersareveryalkalineandcleansing.

■500g/1lbtomatoes■500g/1lbcucumbers■2tbspnoriflakes

Blendthetomatoesandcucumberstogethertoaliquid.Thenbrieflywhizinthenoriflakessothey’reevenlydistributedthroughoutthemixture.Spreadontodehydratortrays(makesaboutfourtrays).Dryfor18hrs.Snapintopieces;howbigyouwantthemisuptoyou.Storeinanairtightcontainerandkeepforuptoamonth.

Youcanmakejustcucumbercrispsbyblendingupcucumbersontheirown,butthey’renotastastyandthesheetsturnoutpaperthinbecausecucumberissowatery.

■5minsand12hrsdehydrating■Fineslicer,dehydrator

■SweetPotatoCrispsI’vetriedturningeveryvegetableyoucanthinkofintocrisps–beetroot,parsnip,carrot,andmore.Thetrickistoslicethemasthinlyaspossible;youneedamachinewithareallyfineblade.Buteventhen,mostofthemturnoutwoodyandnotthatcrispy–not

great.Theonlytwothatworkreallywellformearesweetpotatoandcourgette.Youcanuseanysortofspiceyouwantonthem–there’sareallygoodrangemadebySeasonedPioneerswhichmakeauthenticgourmetcrisps.

■1largesweetpotato■1tbspoliveoil■1tbspcurrypowder

Iusuallydon’tbotherpeelingthesweetpotatoforthis,justwashit.Sliceiteitherwithamandolinorthefinebladeonyourfoodprocessor.Transferittoabowl,andmixintheoilandcurrypowdersothepiecesofpotatoareevenlycoatedandnoneofthemarestickingtogether.Don’tusetoomuchoilortheywon’tgocrispy.Spreadthemevenlyonyourdehydratingtrays–itdoesn’tmatteriftheyoverlapabit,justaslongasthey’renotallheapedontopofeachother.Dryfor12hrsthenstoreinanairtightcontainer.Theyonlystaycrispyforadayortwo,whichiswhyIhaven’tgivenaverylargeamount–youneedtoeatthemallstraightaway.

Nevermindthefancypacksoffriedrootvegetablecrispswhichcostafortune–thesearejustasgoodandcostpennies.

■5minsand12hrsdehydrating■Fineslicer,dehydrator

■CourgetteCrispsThesearemyfavourites.Lightandtasty,weoftenhaveahandfuleachwithtea.

■500g/1lbcourgettes■1tbspsesameoil■2tbspChinese5spice

Topandtailthecourgettes.Usingamandolinorthefineslicingplateonyourfoodprocessor,slicethemup.Thentransferthemtoamixingbowlandcoatthemevenlywiththeoilandspice.Spreadonthedehydratortraysanddryfor12hrs.Storeinanairtightcontainerand

eatwithinadayortwo.

TheseareperfectwithguacamoleorCorianderChutney.

■5mins,12hrsdehydrating■Dehydrator■Serves4

■DulseCrispsYoucanhardlygetmorenutritiousthandulse.Clearspring,thebiggestUKretailersofJapanesefoods,recommenddeepfryingitforagorgeoussnack.Obviously,wedon’tgoinforthat,soherearerawcrisps.Surprisinglytasty,andunliketheirdeep-friedalternative,noguiltinvolved.

■1packetdulse■1tbspoliveoil

Rinsethedulseandseparatethestrands.Putitinabowlandlightlycoatwiththeoliveoil.Spreadontodryingtraysanddryfor12hrs.Youdon’tneedanysaltasseavegetablesarenaturallysalty.Youcanalsotrythiswithwakame,althoughitneedssoakingforabout10minsfirst.Besteatenstraightaway,butyoucanprobablygetawaywithstoringtheminanairtightcontainerforafewdays.

SeavegetablesarenotjustanimportantpartofJapanesecuisine.Infact,theyareenjoyedbymostcountrieswithextensivecoastalregionssuchasIreland,Iceland,France,Australia,andHawaii.

■10mins,24hrsdrying■Dehydrator■Makesenoughforfour

■DriedTomatoesPeoplewerealwaysaskingmeifyoucouldmakesun-driedtomatoesinthedehydrator,andIcouldneverfigureoutawayofdoingit.Ifyouslicetheminafoodprocessor,youlosealotofthejuiceandseeds,andtheycomeouttoothinandchewy.Ifyoucuttheminhalf,liketheshop-boughtones,theyjusttakeforevertodo,andneverfullydryout.Ittookmealongwhiletodiscoverthatyoucouldjustslicethemthickly,andget

thatmeatyeffectyougetinthesun-driedones.

■16tomatoesSliceeachtomatointoslicesof1–2cm/½-1inthick.IusuallyfindIgetabout4slicesoutofeachtomato.Youcanusebeeftomatoes,andgetmoreslices,orcherrytomatoessimplyhalvedworkwell.Arrangethemonadryingtray–youshouldgetabout8tomatoestoatray.

Dryfor24hrs–somefatterandendpiecesmighttakeevenlonger.Storeinanairtightcontainerandeatwithinacoupleofdays.

Ifyouliketheoilyeffectyougetfromshop-boughtjarsoftomatoes,youcanstoreyourhome-madeonesinjarsofoliveoilwithafewleavesofbasilandacoupleofclovesofgarlic.Marinadeforatleastaday,andaddtosalads.

■2mins■Servesone

■Zachary’sSnackThiscouldn’tbesimpler,andmakesawonderfulnibble.I’vegivenabasicamount–youcanmultiplyituptofeedafamilyorevenaparty.Goodforschoollunchesinsteadofcrisps.

■1tbspbroccolibits■1tbspsunflowerandpumpkinseeds(seebelow)■1tbspdulseflakes■1tbsplentilormungsproutsCrumblethebroccolibitssothey’rethesamesizeastheseeds.It’salwaysbesttosoakseedsfirsttoactivatetheenzymes-ifyouwanttogivethemacrunchback,soakthemthendehydratethemforabit.Mixthelottogetherandmunch,forthemostnutritioussnackyou’reevergoingtocomeacross.Doesn’treallystorewell;thebitsstarttogosoggy.Besttomakeonlyasmuchasyouneed,andeatitstraightaway.

ThisisgreatmadewithRawLiving‘Sunseeds’,whichisamixofsunflowerandpumpkinseedsreadysprouted,marinatedintamarianddehydrated.

■5mins,4-8hrssoaking■Dehydrator■Servestwo

■CerealForalongtime,wehadfruitforbreakfast,eitherapuddingorasmoothie.Butaswedetoxified,wenoticedmoreandmoretheeffectthisearlymorningsugarhithadonourbodies,andbegantosearchforanalternative.This(orrawporridge)iswhattheboyshavefortheirbreakfastmostmornings.

■30g/1ozraisins■30g/1ozpumpkinorsunflowerseeds■120g/4ozbuckwheatbits(seebelow)■1tspagavesyrup■1tbspflaxoil■1tsplecithingranules

Soaktheraisinsandseedsforatleastfourhours.Weputoursintosoakjustbeforewegotobed,readyforthemorning.Drainthem,andputtheminamixingbowlwithalltheotheringredients.Givethemagoodstirround,sotheagaveandoilareevenlycoatingthecereal.Divideintotwobowlsandserve.

Variations:

■Youcansubstitutejustaboutanydriedfruit,nutsorseedsinthisthatyoulike.■Youcansubstitutetahiniornutbutterfortheoil.■Youcanadd1tbspcarobpowderforcarobcereal.■Onspecialoccasionsyoucanadd2tbspcacaonibsand2tbspgojiberriesforasuperfoodcereal!

Tomakethebuckwheatbits,sproutsomebuckwheat

groatsforaboutthreedays,andthendrytheminthedehydratorfor12hrs.300g/10ozunsoakedbuckwheatwillmakeabout450g/15ozofcrunchybits(orsixservingsofcereal).Storeinanairtightcontainer,andtheywillkeepforacoupleofmonths.

■5mins

■QuicklesPicklesforcheats!I’vetriedtomakesauerkrautahandfuloftimes,butit’syettowork,andthereareafewgoodrawonesavailable(likeBionaandBionova),soitdoesn’tseemworththebother.Butthesearesoeasy,andsurprisinglygood.

■½cucumber■250ml/8flozapplecidervinegaror■2onions■250ml/8flozapplecidervinegarChopthecucumberoronionintosmallchunks.Putinajarofvinegarandstoreinthefridge.Eatthenextday(willkeepforafewweeks).It’sthateasy.

Iusethevinegarthat’sleftwhenwe’vefinishedajarofgherkins(Bionauseorganicapplecidervinegar).Youcanusuallyuseittwicebeforeyouhavetothrowitout.

■10mins,12hrsdehydrating■Foodprocessor,dehydrator■Servesfour

■PlantainChipsPlantainsareastaplefoodinmanypartsofAfricaandAsia,andcanoftenbepickedupverycheaplyinmarkets.Greenplantainisusuallyusedinsavourydishes;yellowplantainisripe,andmorelikebananas.Greenplantainsworkbetterforcrispmakingastheyarefirmerandgocrunchier.

■3plantains

■2tbspoliveoilFineslicetheplantaininafoodprocessororsaladslicer.Transfertheminabowlandcoattheminoil–addalittlechillipowderifyoulikeabitofheat.Arrangethemovertwodryingtrays,separatingthemoutasmuchaspossible.Dryfor12hrs.Storeinanairtightcontainer,andeatassoonaspossible–theywon’tgooffquickly,buttheywillsoftenandlosetheircrunch.

Traidcraftdosomelovelyfairly-tradedplantainchips,whicharen’traw,butthey’refriedincoconutoil,sothey’reamuchhealthieralternativetopotatocrisps.

■PuddingsEveryoneknowsthesaying‘youcan’thaveyourcakeandeatit’.Wellwithrawfoodsthatisjustnottrue.I’mheretotellyouthatthisisapuddingrevolution!Rawdessertstasteamazing-theycanbejustasfat-ladenandsyrupysweetasyourheartdesires.Butbecauseweareusinghealthyfatsthatthebodyloves,andnutritioussweetenersthatdon’tdestabilisebloodsugarlevels,youcaneatasmuchofthemasyoulike.Infact,someofthemaresogoodyoucaneatthemforbreakfastlunchanddinnerandfeelsuper-energised!Ihaveapassionforpuddings–itgivesmegreatjoytofeedpuddingtopeopleateverypossibleopportunity.

■15mins,4-8hrssoaking■Blender■Servesfour

■CarobCoconutPuddingIt’sjustaguess,butIthinkyoucouldprobablyliveonthis,itcontainssomuchnutrition.Hempseedsareoneofmyfavouritefoods;theycontainnearlyeverythingthebodyneedstoliveon.Wholehempseedshaven’tbeenprocessedsotheyareabettersourceofnutritionbuttheshellshavequiteastrongtasteandcrunchytexturewhichsomepeoplefindunpalatable.Forthisreason,hulledseedsareverypopular,astheyhavealovelycreamytaste.Youcanusewhicheveryoupreferinthisrecipe.

■4bananas,peeledandchopped■120g/4ozfreshdates,pitted■60g/2oz

carobpowder■2lemons,juiced■250ml/8flozwater■60g/2ozhempseeds,soaked4-8hrs,■1freshcoconut

Putthebananas,dates,carobpowder,lemonjuiceandwaterintheblender,andblendtoaliquid.Thenaddthehempseedsandcoconutpieces,andblendforafewminutesuntilyouhaveacream.Ifyouhaven’tgotahigh-poweredblender,youmayneedtogratethecoconutinthefoodprocessorfirst,tomakeiteasierforyourmachine.Servewithin24hrsandstoreinthefridge;freshcoconutdoesn’tkeepwell.

Bananaplantsarepartofthesamefamilyasliliesandorchids.

■5mins,soaking8-12hrs■Blender■Servestwo

■BreakfastPuddingAlightbutfillingbreakfasttosetyouupfortheday.Theflaxoilandlecithingivethepuddingarealcreaminess,aswellasbeingavaluablesourceofnutrition.Lecithinhelpswiththeabsorptionoffatssoyoucangetthemostoutofthoseall-importantessentialfattyacidsintheflaxoil.

■2apples■1banana■60g/2ozsesameseeds,soaked8-12hrs■30g/1ozraisins,soaked8-12hrs■1tbspflaxoil■1tbsplecithingranules

Soakyoursesameseedsandraisinsovernight.Preparetheapplesandbananafortheblenderbyremovingskins,stems,seedsetc.Popallyouringredientsintheblenderandwhizuptoasmoothpurée.Best

eatenthesameday.

Ifyou’vegotanyleftovers,youcanspreadthemixtureontoadehydratorsheet,anddryituntilitturnsintoachewysnack.

■10mins,2hrssoaking■Blender■Servestwo

■GorgeousGojiPuddingWow!Thisbrightorangepuddingissuretogiveyoualift.Gojiberriesareasuperfood,themostnutrientdensefruitontheplanet.

■60g/2ozgojiberries,soaked2hrs■1avocado■1banana■1medjooldate,pitted■1tbspagavenectar

Soakthegojisinjustenoughwatertocoverthem.Whenthey’veplumpedup,drinkthesoakingwater,it’syummy.Slicetheavocadoinhalf,removethestone,andusingaspoon,scoopthefleshoutintotheblender.Puttheberriesintheblenderalongwiththebanana,peeledandbrokenintochunks,thedate,andtheagave.Blendtoacream.Ifyourblenderisn’tstrongenough,addalittlewater,untilitwillkeepgoing.Besteatenthesameday.

Gojiberrieswerethehealthheroesof2006–suddenlytheywereeverywhere,inmueslis,trailmixes,andsnackbars.TheyareverycommoninChinesecuisine,wheretheyhavebeeneatenforthousandsofyears,andarealsousedmedicinally.

■5mins■Blender

■Servestwo

■BestEverChocolatePuddingThisisprobablyoneofthemostpopularrawfooddesserts.Ifyou’renewtorawfoods,you’llbeamazedathowavocadocanformthebaseforoneofthemostlusciousrawpuddingsaround.Ifyou’reanexperiencedrawfooder,you’veprobablyhadchocolatepuddingmanytimes.It’smyfavouritesweettreat,andsoeasytoprepare–readyinminutes,withnopre-soakingordehydratingnecessary.

■30g/1ozcacaonibs,ground■1largeavocado■1banana■1medjooldate■1tbspagavenectar■1tbsphempoil

■30g/1ozcarobpowderGrindyourcacaoinacoffeegrinderorhighpowerblender.Slicetheavocadoinhalf,removethepit,andscoopoutthefleshwithaspoon,straightintotheblender.Peelthebanana,breakintoquarters,andaddtotheblender.Removethestonefromthedateandpopitinthejugtoo.Addtheremainingingredients.Ifyouhaven’tgotcacao,youcanusedoublecarobpowderinstead;itwon’tgiveyouthesamechocolatehit,butitwilltastenearlyasdivine.Turntheblenderon,andstartwhizzing.Ifyourblenderishavingdifficulties,youcanaddsomewateruntilitstartsturningover.Keepitturningforaminutetomakesureit’sreallysmoothandcreamy.Spoonoutintotwoservingbowls;decoratewithcarobchipsorgojiberriesifyoufancy.Oraddatablespoonofmacapowderforalover’spudding.

Cacao,therawchocolatebean,iscausingarevolutionintherawfoodworldandbeyond.Everyonelovesthechocolatethatlovesyouback!

■5mins,8-12hrssoaking■Blender■Servesfour

■ToffeeCreamThisisarichgooeydessertthatgoesbrilliantlywithfreshberriesinthesummerorslicedapplesandpearsintheautumn.

■200g/7ozcashews,soaked8-12hrs■60g/2ozcarobpowder■4tbspoliveoil■2tbspagavenectar■250ml/8flozwater

Soakyourcashewsinadvance.Putalltheingredientstogetherinablenderandblendtoasmoothpurée.Willkeepinthefridgeforaboutfourdays.

Insteadofcashews,youcansubstitutehulledhemp

seeds,macadamiasorpinenutsifyouprefer.

■5mins,freezing12hrs,pre-soaking1hr■Blender■Servestwo

■Can’tBetaItApricotsandgojiberriesarebothexcellentsourcesofbetacarotene(vitaminA).Thisisabeautifulbrightandbreezysummerypudding.

■2bananas,frozen12hrs■60g/2ozgojis,soaked1hr■8freshapricots

Peelyourbananas,breakthemintosmallchunks,andputtheminabagortubinthefreezerforatleast12hrs.Itisn’tessentialtousefrozenbananas,butyougetamuchthickerpuddingifyoudo.Soakthegojisforaboutanhourandthendrain(drinkthesoakwater,itsgorgeous.).Removethestonesfromtheapricots,andputthefleshintheblenderalongwiththegojisandbananas.Blenduntiltherearenochunksofbananaleft.Serveimmediately.

Asingleapricotcontainsabout20%oftheRDAforvitaminA,sothispuddingshouldeasilysatisfyyourdailyrequirement.

■5mins,soaking8-12hrs,freezing20mins■Icecreammaker,blender■Servesfour

■HempIceCreamYouneedanicecreammakerfortheseicecreamrecipes,butitissoworththeinvestmentforanamazingvarietyofrawicecreams.Onceyouhavetriedthem,youwillbehooked–wehavethemeveryweekthroughoutthesummer.IhaveaMagimix,anditissoquickandeasytouse.

■250g/8ozwholehempseeds,soaked8-12hrs■500ml/16flozwater

■120g/4ozfreshdates■4tbspoliveoil

Pre-soakthehempseeds.Blendeverythingtoacream.Pourintotheicecreammaker,andproceedaccordingtothemanufacturer’sinstructions.Youshouldgetfantasticresultsinlessthanhalfanhour.

Variation:replacethehempseedswithpumpkinseedsforagreenicecream.

■5mins,soaking8-12hrs,freezing20mins■Icecreammaker,blender■Servesfour

■HalvaIceCreamWelovehalva.Weusedtobeaddictedtoveganhalvamadewithgrapejuice,butit’snotraw,andtoomuchofthosecookedsesameseedsaren’thealth-givingandstarttoclogyouup.This,ontheotherhand,isguilt-free!

■400g/14ozsesameseeds,soaked8-12hrs■120g/4ozfreshdates,pitted■500ml/16flozwater■1vanillapod■120g/4ozraisins

Soakyoursesameseedsinadvance.Blendthesesameseeds,dates,waterandvanillatoathickcream,sotherearenoseedybitsorfragmentsofpodleft.Stirintheraisinsbyhand.Pourintoyouricecreammaker,andproceedaccordingtothemanufacturer’sinstructions.Itusuallytakesabout20minstomakeheavenlyrawicecream.

Apparently,thereisaGreeksaying,Anterehalva!whichtranslatesas‘Getlost,halva!’andisusedtooffendsomeonebyimplyingtheyareeffeminate.

■5mins,soaking8-12hrs,freezingabout20mins■Icecreammaker,blender■Servessix

■CarobIceCreamIfyoucantrackdownsomelucumapowder,replaceitwiththecarobinthisrecipe.LucumaisaPeruvianfruitwhichhasabeautifulbiscuityflavour,andisPeru’smostpopularchoiceforaddingtoicecream.

■250g/8ozsunflowerseeds,soaked8-12hrs■4tbspoliveoil■90g/3ozcarobpowder■120g/4ozfreshdates,pitted■750ml/27flozwater■1tbspcinnamon

Soakyoursunflowerseedsinadvance.Blendeverythingtogetherforafewminutestoarunnycream.Pourintoyouricecreammaker,andproceedaccordingtothemanufacturer’sinstructions.Servewithstrawberriesonahotsummer’sday.

Thetallestrecordedsunflowergrewto12mor40ft.Sunflowersareheliotropic,i.e.asthesunmovesacrosstheskyinaday,theflowerheadturnstofacethesunandfollowsitfromeasttowest.

■FruitKebabsThesearegreatforchildrentomakeandenjoy,althoughtheywillneedsupervision.Smallerchildrenwillbehappywithcocktailsticks;ifyouaremakingthemforolderchildren(oradults),barbecueskewersmaybepreferable.Serve

withachocolatesauceornutcreamfordippinglikeafondue.

■ Selectionoffirmfreshfruits,e.g.apple,pear,mango,pineapple,grapes

■ Selectionofdriedfruits,e.g.Lexiaraisins,dates,apricots

Ihaven’tgivenquantitiesasitreallydependsonyourtastesandimagination.Gathertogetheraselectionofyourfavouritefruitsanddriedfruits;threedifferentfruitsandtwodifferentdriedfruitsworkswell.Preparethemsothatyouhavecubes,aboutthesizeofagrape,readytopierceonyourskewerorcocktailstick.Grapesyoucanleavewhole.Lexiaraisinsareextralargeraisins;youcanleavethesewholetoo.Datesorapricotscanbehalved.Onceyourfruitisready,youcancallthechildrentocomeandhelpyou.Theylovechoosingforthemselveswhattoputoneachstick.It’sbesttohavealotmorefreshfruitonthandriedfruittoavoidasugaroverload.Arrangethesticksonaplateorservingdish.

Forparties,cutagaliameloninhalf,andskewerthekebabsintotheskintomakeahedgehog!

■30mins,soaking4-8hrs■Blender■Servesfour

■EasterApplesThisismyrawapproximationofcrèmeeggs.Howwillyoueatyours?

■120g/4ozsesameseeds,soaked4-8hrs■4smallapples,e.g.Coxes■2bananas■120g/4ozfreshdates■60g/2ozcarobpowder

■1tbspgraincoffee■1vanillapod

Soakyoursesameseedsinadvance.Chopthelidsofftheapples,andscoopoutthecore.HollowthemoutasifyouweremakingHalloweenpumpkins,soyou’remakinganappleshell,readytofillwiththecarobmixture.Ideallyyouwantabout1cm/½inapplefleshroundtheedge.Putthecentrefleshasideforanotheruse.Putalltheingredientsapartfromtheapplesintheblender,andblendtoapurée.Filleachapplewiththemixture,andpopthelidsbackon.Serveimmediately.

Variation:ifyouhavecacaonibs,youcanadd50g/2ozandomitthegraincoffee.

■1hr■Foodprocessor,blender■Serveseight

■GojiandMacadamiaMincemeatMessThiswasJamieOliver’sidea.EtonMessistraditionallymadewithstrawberries,creamandmeringues.HedidaChristmasversionwithmincemeat–thisismyrawversionwithmincemeat,cream,andclementines.It’smoreorless

thesamemincemeatrecipefromEatSmartEatRaw,butwithgojiberriesin,andtherecipeforcashewcreammadewithmacadamianutsinstead.Mincemeat:

■1orange■1lemon■360g/12ozgratedapple■120g/4ozLexiaraisins■120g/4ozmixedvinefruit■120g/4ozgojiberries■60g/2ozdates,chopped■1tbspgroundcinnamon■1tspgroundginger■Pinchgroundnutmeg■Pinchgroundcloves■2tbspoliveoil■1tbspagavesyrup■1tbspmolasses■1tspmiso

Juicethelemonandtheorange,andgratetherind.Usingawoodenspoon,combineeveryingredienttogetherinalargebowl,soit’sniceandevenlymixed.

MacadamiaCream:

■330g/11ozmacadamianuts■120g/4ozdates■1vanillapod■2tbspoliveoil■500ml/16flozwater

Puteverythingintheblenderandwhiztoathickcream.

■4clementines■1tbspgojiberries

Peelandseparatethesegments,removethepith.

Toassemble:

Inalargeglassdish,makeabottomlayerwithhalfthemincemeat.Coverwithalayerofcream,anddotwithclementines.Usetheremainingmincemeatforanotherlayer,topwithcreamagain(youdon’tneedtouseitall,itisveryrich–youmayfindyourselfwithafewspoonsleftover.Refrigerateitforanotherdayordehydrateforasweetsnack).Finishwiththeclementines,arrangingthemartfullyoverthetop.Sprinklewiththeremaininggojiberriesfordecoration.

Raisinsareuniqueinthattheyaretheonlydriedfruitnottobearthesamenameasthefreshfruit–doyoueverhearofpeoplesnackingondriedgrapes?!

■1hour,soaking8-12hrs■Blender■Serveseight

■TrifleAmustatChristmas.Thisisbasedaroundfourdifferentrecipes,allfromEatSmartEatRaw,puttogetherinonefeastofadessert.

Layerone:fruitinbananajelly

■2kiwifruit■250g/8ozgrapes,seedless■2satsumas■1lemon■2bananas■½tbsppsylliumhuskpowder

Layertwo:applepudding

■500g/1lbapples■120g/4ozraisins,soaked4-8hrs■1tspcinnamon

Layerthree:carobpudding

■1avocado■1banana■60g/2ozfreshdates,pitted■1tbspcarobpowder

Layerfour:cashewcream

■120g/4ozcashews,soaked8–12hrs■1tbspoliveoil■2tbspagavenectar■1vanillapod■4tbspwater

Layerfive:topping

■3piecesdriedmango■3piecesdriedpineapple■1tbspgojiberries■1tbspcacaonibs

Findabigservingdish,preferablyglassorPyrex,soyoucanseeallthelayersthroughitonceit’sdone.Itneedstobequitedeep–theoneIuseisabout8cm/3indeep,and22cm/9indiameter.Tobegin,prepare

thefruit.Peelthekiwi;sliceeachintoabout16pieces.Removethegrapesfromthestem;iftheyarelarge,slicetheminhalf.Peelthesatsumasandseparatethesegments.Putthemalltogetherinamixingbowl.Juicethelemon,andputitintheblenderwiththebananas,peeledandbrokenup.Blenduntiltherearenolumpsofbananaleft,andthenaddthepsyllium.Blendforafurtherminute,untilthepsylliumismixedthrough.Pourthismixtureoverthefruitpieces,andstirsotheyarecoatedevenly.Spoonthemixtureintothetrifledish,flatteningitoutontop.

Cleanouttheblender,readytomaketheapplepudding.Choptheapples,andremovethecores.Putthemintheblenderandpurée.Addthesoakedraisinsandcinnamon,andpuréeagain.Oncetheraisinsarecompletelydisappearedintothemixture,it’sready.Spoonitoutstraightintoyourservingdish,coveringthefruitlayercompletely.

Nextismyfavourite,thechocolatepudding.Cleantheblenderoutoncemore.Peelandbreakthebanana,scoopouttheavocadoflesh,andaddthembothtotheblenderwiththedatesandthecarob.Ifitwon’tblendnicely,youcanaddalittlewatertohelpitalong.Onceit’sallamalgamated,spoonitoutontopoftheapplelayer,flatteningthetopoffnicely.Finallyfortheblender,iscashewcream.Makesureyou’vecleaneditproperly,orthecarobwillturnyourcreambrown.Putthecashews,oliveoil,agave,vanillaandwaterintheblenderandwhizaway.Youmayneedtoaddmorewater–upto4tablespoonsmore.Keepitrunningforafewminutesuntilyouhaveathickbutsmoothcream–ifit’sgranular,addalittlemorewaterandblendsomemore.Spoonitontothecarobpudding,beingcarefulnottoletanyofthebrownmixintothewhite.

Usingscissorscutthemangoandpineapplepiecesintotinybits.Sprinklethemoverthecreamwiththegojiberriesandcacaofora‘hundredsandthousands’effect.Thereyouhaveit–abeautifulcreationthattastesasgoodasitlooks.

YoucanmakethisintoKnickerbockerGlorybyomittingthebottom‘jelly’layer,andservingtheremainingfourlayersheapedintotallglasses.

■40mins,24hrsforfreezing,90minsfordefrosting■Foodprocessor,blender■Servestwelve

■ChristmasIcedBombeThisoneisadaptedfromaWaitroserecipecard.I’vealwayslovedthecombinationofmincemeatandicecream,andthisdishseemsaperfectmarriage.It’sveryeasytodo,andkeepsforagesinthefreezer.

■Mincemeatrecipe

■8bananasPreparethemincemeatrecipe.Peel,chopandblendthebananastoalump-freeliquid.Stirthebananasintothemincemeatinabigbowl.LineapuddingbasinorlargePyrexbowlwithclingfilm(youmayneedtwosheets,onegoingupeachside).Fillthebasinwiththemincemeatandbananamixture,andplaceinthefreezerfor24hrs.Removefromthefreezer90minutesbeforeyou’rereadytoeatit.Afteranhouratroomtemperature,itshouldbedefrostedenoughthatyoucanturnthebowlupsidedownontoaplateanditwillloosen.Removetheclingfilm,andleaveforafurther20-30minstosoften.Ifthereareanyleftovers,slicethemup,wrapthemindividually,andstoreinthefreezer.Thentheyjustneed20-30minsdefrostingtime.

Ifyoudon’twanttousegojis,orcan’tgetthem,youcanomitthemandjustdoubletheamountofvinefruit.

■Pies,tartsandcakesIfindthatmakingcakesisjustasmuchfunaseatingthem.There’ssomethingverytherapeuticaboutassemblingallthesegorgeousingredientswiththeirenticingaromasandthencreatingabeautifulofferingthatyouknowyourfriendsandfamilyaregoingtolovewhenyoushareitwiththem.Andofcourse,there’sallthattastetestingyouhavetodoalongthewaytoo!Noneofthesecakescanbeknockedupinafewminutes,butthey’restillconsiderablysimplertomakethanmostconventionalcookedcakes.Thebestthingaboutrawcakemakingisyoudon’thavetoworrytoomuchifsomethinggoeswronginpreparation;youdon’thavetoconcernyourselfwiththingsnotrisingorburning.Howeveritturnsout,ifitendsupbeingalittlesloppyormisshapen,it’sstillgoingtotasteamazing.

■30mins,settingtwohours■Foodprocessor,blender■Serveseight

■LemonTartWewerevisitingmyfriendEmmawhoisaverygoodvegancake-maker(andtheeditorofthenaturalparentingmagazineJuno),andsheservedussomeveganlemontart,whichinspiredmyrawversion.Thecarobcrustmakesawonderfullyrichcontrasttothesharpnessofthelemons.

■200g/7ozalmonds

■200g/7ozraisins■2tbspcarobpowder■8lemons■250g/8ozfreshdates,pitted■3bananas■1tbsppsyllium

Grindthealmondsinacoffeegrinderorhighpowerblender.Mashtheraisinsinafoodprocessoruntiltheybecomeaball.Addthealmondsandthecarobpowdertothefoodprocessorandprocessuntiltheyformasmoothballtogether.Youmayneedtoaddadroportwoofwatertomakeitfirm.Pressthismixtureintoa3cm/8inflantin,enoughtocoverthebaseandabout2cm/1inupthesides.Setaside.

Tomakethefilling,peelthelemonsandremovetheseeds.Putthefleshintheblenderwiththedatesandbananas.Blendtoaliquidpurée.Addthepsylliumandblendsomemore.Immediatelytransferthefillingintothecrust.Leavetosetforafewhoursintherefrigerator.

Didyouknowasinglelemonprovidesyouwith40%RDAforvitaminC?

■30mins,soaking8-12hrs,setting2hrs■Foodprocessor,blender■Servestwelve

■BananaCrèmePieThismakesalovelytreat,it’sveryrichsoyoucan’teattoomuchofit.Bananasandtahiniaresuchafabulouscombination,itreallyhitsthespot.

■Piecrust■4bananas■1largeapple■120g/4ozfreshdates■120g/4oztahini

■Juice1lemon■2tspvanillaextract■1tbsppsyllium

Preparethepiecrust(orthecarobcrustfromthelemontartrecipeworkswelltoo).Peelthebananas,breakthemintoquartersandputthemintheblender.Choptheapple,discardthecore,andputtheapplepiecesintheblender.Pitthedatesandaddthemintotheblenderwiththetahini,lemonjuice,andvanillaextract.Thiswilleasilyblendtoathickcream.Whenit’sready,pourinthepsylliumandblendforaminutetomakesureit’sthoroughlyworkedin.Quicklypouritintothepiecrust.Leavetosetinthefridgeforacoupleofhoursbeforeserving.

Bananasemitanaturalgascalledethylenegas,whichcausesfruittoripen.That’swhyplacingripebananasnexttohardfruitsuchaspearsandavocadoshelpsthemtosoftenquicker.Andwhybananasshouldbestoredseparatelyfromotherfruitlikeorangesandlemons,notinthefruitbowl,unlessyouwantthemtogetthosesoftmoldywhitepatches.

■30mins,soaking8-12hrs,setting2hrs■Blender,foodprocessor■Servestwelve

■AppleCrèmePieResearchsuggeststhatcinnamonmightimproveglucosecontrolfordiabetics;halfateaspoonofcinnamonadayhasproducednoticeablereductionsinbloodsugarlevels.Sowhenyouaddittoyourpuddingsnotonlyareyouimprovingtheflavour,youcouldbehelpingtobalanceoutyourbloodsugar.

■90g/3ozsesameseeds,soaked8-12hrs■1carobcrustorplainpiecrust■8apples■120g/4ozfreshdates,pitted■1tbspcinnamon

■1lemon,juiced■1tbsppsyllium

Soakthesesameseedsinadvance.Prepareyourcrustandlinethesidesandbaseofa20cm/8inflantin.Chopandcoretheapples;putthepiecesintheblenderandblendtoapurée.Addthesesameseeds,dates,cinnamon,andlemonjuice,andblendagain.Whenyou’reconfidentthateverythingismixedupandtherearenoseedybitsleft,addthepsyllium.Blendforanotherminute.Pourintoyourcrust,smoothoutthetop,andleaveinthefridgetosetforacoupleofhours.

TheappleseasonintheUKisquitelong,roughlyfromSeptembertoApril.Enjoythemthroughoutthewinter,butinthesummer,minimizeyourintakeoftheimportedvarietiesfromNewZealandandAmericaandenjoythestrawberriesandraspberriesinstead.

■1hr,soaking8-12hrs,setting2hrs■Foodprocessor,blender■Servestwelve

■PoppySeedTartPoppyseedsareawonderfuladditiontosaladsandsweetdishes,justasprinkleaddscrunchytextureandalightnuttyflavourtodishes.

■120g/4ozsunflowerseeds,soaked1-2hrs■120g/4ozdates■1tspcinnamon■120g/4ozapricots,soaked4hrs■60g/2ozdates■1tspvanillaextract■150g/5ozalmonds,soaked8-12hrs■4bananas■125ml/4flozagavesyrup■125ml/4flozoliveoil■125ml/4flozwater■2tbsppsyllium

■200g/7ozpoppyseedsTomakethecrust,putthesunflowerseedsinthefoodprocessorandprocessuntiltheyareasgrounddownasyoucangetthem.Thenaddthedatesandcinnamon,andprocessagainuntilyouhaveadough.Pressthemixtureintoalargeflandish,toformacrustonthebaseandsides.Cleanoutthefoodprocessor,andputtheapricots,secondlotofdates,andvanillain.Processuntiltheapricotsanddatesareamalgamated,andpressintoyoursunflowercrust,tomakealayeronthebottom.Nextintheblender,putthealmonds,bananas(peeledandbrokenintopieces),agave,oliveoil,andwater.Blendtoathickcream,thenaddthepsylliumandblendforafurtherminute.Byhand,stirinthepoppyseeds,makingsureyoumixthemevenlyrightthroughthemixture.Themixtureshouldbequitesolid.Spreaditonthetopoftheapricotlayer,quicklybeforeitfirmsupcompletely.Popitinthefridgetosetforacoupleofhours.

■45mins,setting2hrs■Foodprocessor,blender■Servestwelve

■Ethan’sCakeEthaninventedthisrecipeforhisfourthbirthday.HewasborninJanuary,sothere’snotmuchfruitaround,andthisiswhathecameupwith.Itsoundsprettyplain,buttheflavoursdoamazingthingstogether,anditactuallyturnedouttobeoneofourfavouritecakes.

■150g/5ozalmonds,ground■120g/4ozfreshdates,pitted■1tbspcarobpowder■2largeor3smallapples■2largeor3smallpears■2lemons■4bananas

■1tbsppsylliumhuskpowder■120g/4ozLexiaraisins

Topreparethecrust,grindthealmondsinacoffeegrinderorhighpowerblender.Mashthedatesinthefoodprocessor.Oncethey’veformedastickymass,addthecarobandthealmondsandprocessagainuntilit’sallmixedtogetherinagorgeousbrowngoo.Pressitintothecaketin,thebaseandupthesides,andtrynottolickyourfingersuntilyou’vefinished.

Preparetheapplesandpearsbyremovingthecoresandchoppingthemsothey’llfitinthechuteofyourfoodprocessor.Usingthefineslicingblade,slicethefruit.Puttheminamixingbowl.Juicethelemons,andaddtotheblenderwiththebananas.Blenduntiltherearenolumpsleft.Addthepsyllium,andblendforanotherminute.Pouritintothebowlwiththefruit.AddtheLexias,andstiritup,sothefruitiswellmixed.Spoonitintoyourcrust,flattenthetopandleavetosetinthefridgeforacoupleofhours.

Pearstopthelistoffoodsthatpeopleareleastlikelytobeallergicto,sotheymakeagreatfirstfoodforbabies.

■1hr,dehydrating12-18hrs■Blender,dehydrator■Servestwelve

■TheBestBirthdayCakeThismakesadensespongecake,resemblingaVictoriasandwich.

Cake:

■360g/12ozwheatgrain,sprouted■90g/3ozcarobpowder■250ml/8flozoliveoil■125ml/4flozagavenectar■125ml/4flozwater

Filling:

■4bananas■2lemons■1tbsppsyllium

Icing:

■200g/7oztahini■2bananas■60g/2ozcarobpowder

Decoration:

■1tbspLexiaraisins■1tbspcoconutchips■1tbspgojiberries

Sproutthewheatthreedaysinadvance.Tomakethecake,putallthefirstsetofingredientsintotheblenderandwhiztoabatter.Spreadathirdofthemixtureonadehydratorsheetinalargecircle.Repeatwiththerestofthebatter,soyouhavethreelargecircleswhichmoreorlessfilleachsheet.Dehydratefor12–18hrs.

Oncecooled,slideoneroundontoaplateorcaketray,whateveryouwanttoserveitonbecauseyouwillnotbeabletomoveitagain.Blendthebananaswiththejuiceofthelemonsand,oncepuréed,addthepsyllium.Workingquicklybeforethepsylliumsets,spoonhalfofthelemonmixontotheround.Putthesecondroundontop,thenrepeat,soyouhavethreelayers–cake,lemonfilling,cake,lemonfilling,cake.

Thenit’sbacktotheblendertomixthetahini,carob,andbananas.Thisneedstobequitethicksoitwillsticktothesidesofthecake.Usingaknife,smoothitoverthetopandaroundtheedge,soitlookslikeapropericedcake.

DecoratewithLexiaraisins,coconutchipsandgojiberries.Addtherequirednumberofcandlesandthereyouhaveit–abirthdaycakefitforyourlittleprinceorprincess!

Likecurrantsandsultanas,Lexiasarejustadifferent

varietyofdriedgrape.Fatandjuicy,Ihaveneverseenorganiconesforsale,buttheymakealovelychangefromthestandardvarietyinpuddings,sweetsandchocolate.

■45mins■Blender,foodprocessor■Servessixteen

■CarobTorteThisrecipeisanadaptedversionofoneinJuliano’sbook,Raw:TheUncookBook.Fabulousashisis,itisincrediblyrich–thisistoneddownbutstillverydecadent.

■180g/6ozwalnuts,ground■120g/4ozraisins■1tbspcinnamon■250g/8ozfreshcoconutpieces■420g/14ozfreshdates,pitted■125ml/4flozagavenectar■250g/8ozcashews,ground■200g/7ozcarobpowder■2lemons■4bananas■250g/8ozseasonalfruit

Thiscakehasfourlayers:crust,filling,icingandtopping.Tobeginbymakingthecrust,takethewalnuts,raisins,andcinnamon.Mashtheraisinsinthefoodprocessor,untiltheyformasolidmass.Addthenutsandcinnamon,andprocessuntilthenutsandraisinsarecompletelymixedtogether.Pressintoaflandish,justliningthebase,notthesides.

Cleanthefoodprocessorandputthecoconutpiecesin.Processuntilit’sevenlybrokendownintosmallpieces,thesizeofraisinsorrice

grains.Removefromthefoodprocessor,andputinalargemixingbowl.Processthedatesuntiltheyformaball.Withthemachinerunning,graduallyaddtheagavetothedates.Onceit’sallmixedtogether,addtothemixingbowlwithyourcoconutchips,groundcashews,andcarobpowder.Withawoodenspoon,mixeverythingtogetheruntilthemixtureisstiff.Spoonitintoyourdish,ontopofthecrust.

Juicethelemons,andpourthejuiceintheblenderwiththebananas,peeledandbrokenintopieces.Blenduntiltherearenolumpsofbananaleft.Pourthisoveryourtorte.Finally,arrangeyourfruitontop:mixedberriesaregreatinthesummer,orclementinesegmentsinthewinter.Youcanserveitstraightaway,orkeepitinthefridgeforuptoaweek.

CarobpodsaresoplentifulinsouthernSpain,farmersdonotknowwhattodowiththemandusethemasanimalfeed.

■20mins,soaking8-12hrs,dehydrating24hrs■Blender,dehydrator■Serveseight

■MaltLoafAtTheTreeofLifeRejuvenationCenterintheUSA,theymakebreadsandloavesbasedonflaxseeds.WhenItriedoneoftheirrecipes,Ifounditveryreminiscentofmaltloaf.Thisismyadaptation–it’sdelightfullysquidgyandsubstantialwithoutbeingsickly.

■60g/2ozfigs,soaked4-8hrs■60g/2ozapricots,soaked4-8hrs■180g/6ozwalnuts,soaked8-12hrs■120g/4ozalmonds,soaked8-12hrs■1tbspcinnamon■1tbspmixedspice■4tbspyaconsyrupormolasses■300g/10ozflaxseed,ground

Soakyourfigs,apricots,walnutsandalmondsinadvance.When

they’reready,drainthemoff.Youshoulddiscardthesoakwaterfromthenuts,butyoucandrinkthewaterfromthedriedfruit,it’sdelicious.Puteverythingbartheflaxseedsintheblender.Thenutsanddriedfruitsshouldhaveabsorbedenoughwatertomakethemixturerunnyenoughtoblend.Spoonitoutintoamixingbowl,andstirintheflaxseedswithaspoon.Theywillstiffenthemixtureconsiderably.Transferittoadryingtray,andmoulditintoaloafshape,about5cm/2inhigh(notaller,oritwon’tdrythroughproperly).Dryfor12hrs,thenturnitoversothebottomsidegetsdonetoo,anddryforafurther12hrs.Servewithrawnutbutterforateatimesnack.

TheTreeofLifeCenterwasfoundedin1993byDrGabrielCousens,andhascometobeoneoftheforemostfocalpointsforrawfoodteachingintheworld.Itissetin182acresoflandandishometopeoplefromover100nations.

■45mins,sprouting,24hrsdehydrating■Juicer,blender,dehydrator■Serveseight

■ChocolateCakeOutofallthecakes,thisisbyfarmyfavourite,reminiscentofthoseVictoriaspongeswegrewupon.Ioriginallywrotetherecipeusingcarob,butsincethenthewondrouscacaobeanhasappeared.

■180g/6ozwheat,sprouted■150g/5ozfreshdates,pitted■120g/4ozcacaonibs■125ml/4flozoliveoil■1banana■1avocado■2tbspagavenectar■2tbsprawchocolatepowder

Youreallyneedajuicerforthis,nothingelsewillmashupthewheat

sprouts.Putthemthroughwiththeblankplateon,followedbythedatesandthecacaonibsifyou’reusingthem.Inalargemixingbowl,kneadthesprouts,dates,carobandgraincoffee/cacao,andoliveoilalltogether.Yourhandsarereallythebesttoolhere.Whenit’sdone,dividethemixtureintotwohalves.Ondryingtrays,shapeintoroundsabout5cm/2indeepand20cm/8inindiameter.Dehydratefor12hrs.Taketwocleandryingtrays,andflipthecakesovertomakesuretheydryontheotherside.Dehydrateforafurthertwelvehours.

Whenthey’redone,you’rereadytomakethefilling.Peelthebanana,breakitintopieces,andputitintheblender.Scoopouttheavocadoflesh,andaddthattotheblenderalongwiththeagaveandcarob.Blenduptoacream–addalittlewaterifyou’rehavingdifficulty.Slideoneofyourcakesontoaservingplate.Spoonthecreamontop,niceandthick.Slidethesecondcakeontop,andit’sreadytoeat.

■45mins■Foodprocessor,blender■Servestwelve

■Reuben’sCakeNottobeoutdone,here’stherecipeReubencameupwithforhisbirthdaythatsameyear.Hehasasummerbirthday,sowemadethemostofthewonderfulseasonalberries.Asthiscake’squitesolid,youaren’trestrictedtousingacaketin.Youcanmakeitonatrayorlargeplate,andmoulditintowhatevershapeyouwish–aheartorastar–Reubenhadanumbersevenbecauseitwashisseventhbirthday.

■120g/4ozsunflowerseeds,ground■120g/4ozhempseeds,ground■120g/4ozraisins■60g/2ozcarobpowder■1largemango■2nectarines■1lemon,juiced

■1tbsppsylliumhuskpowder■120g/4ozcashews,ground■120g/4ozfreshdates,pitted■500g/1lbstrawberries■250g/8ozraspberries■250g/8ozblueberries

Thiscakehasfourlayers.Tomakethebase,grindthesunflowerandhempseedsinacoffeegrinderorhighpowerblender.Mashtheraisinsinthefoodprocessor.Thenaddthesunflowerseedsandhempseedsandprocessuntiltheyareevenlymixed.Nextaddthecarobpowderandprocessagain.Ifitdoesn’tsticktogether,youmaywanttoaddafewdropsofwater.Pressitdownflatontoyourservingtray.

Nextisthefruitlayer.Removethemangofleshfromthestone,andpeelofftheskins.Putthefleshintheblender,alongwiththenectarines,pittedandchopped,andlemonjuice.Theresultingmixturewillbequiteliquid.Addthepsylliumandblendagain.Leaveittoonesideforafewminutessoitstartstothicken.Onceit’sgonetojelly,spoonitontotheseedbase.Forthethirdlayer,mashthedatesinthefoodprocessor.Oncethey’reasolidmass,addthecashewsandcombine.Spreadthislayerontopofyournowsetjellylayer.Finally,presstheberriesintothecake,completelycoveringthetopandsides.Theresultisabeautifulberryfeast–toogoodforanyonetoturndown.

Therearehundredsofvarietiesofmangogrownworldwide–Indiaisthemainproducer.TommyAtkinsisthemostcommon,accountingfor80%ofthosesoldintheUK,whiletheAlfonsoisthemostprizedforitsfragrantdelicateflavour.

■45mins,2hrssetting■Foodprocessor,blender■Servestwelve

■CoconutTorteThiswasarealfavouriteinourhouseforawhile.Richandyetsomehowlightatthesametime.Coconutiswonderfullyhealthgiving,weeatalotofit.Fulloflauricacid,ahighlybeneficialfattyacid,itbalancesthemetabolismandsoit’safatthatyoucaneatalotofwithoutputtingonweight.

■180g/6ozwalnuts,ground■2freshcoconuts■120g/4ozraisins■1tbspcinnamon■90g/3ozcarobpowder■250g/8ozfreshdates,pitted■2tsptamari■2tbspgraincoffee■125ml/4flozoliveoil■125ml/4flozagavenectar■250ml/8flozwater■250g/8ozraspberries

Grindthewalnutsinacoffeegrinderorhighpowerblender.Extractthecoconutmeatfromtheshells.Topreparethebase,takethewalnuts,raisins,cinnamon,and120g/4ozofcoconutmeat.Mashtheraisinsinthefoodprocessoruntilyouhaveasolidmass.Thenaddthecoconutandgrindsomemore.Onceallthecoconut’sworkedin,addthegroundwalnutsandcinnamon,andprocessuntileverythingisevenlycombined.Pressthemixtureintoyourflandish,makingjustaflatlayeronthebottom.

Nextputtheremainingcoconutmeat,carob,dates,tamari,graincoffee,oliveoil,agaveandwaterintheblender.Youshouldhaveenoughliquidthatitdoesn’thaveaproblemturningover.Ifyouhaveastandardhighstreetblender,youmighthaveabitofaproblem;maybemashthedatesandcoconutinthefoodprocessorfirst.Youdon’twant

toaddanymorewateroritwillbetoorunny.Theresultshouldbeaverythick,slightlygranularcream.Spoonitintoyourflandish,levellingoutthetop,anddecoratingwiththefreshraspberries.Leavetosetforanhourortwobeforeserving.

InsouthernThailand,atypeofmonkeycalledthepig-tailedmacaqueistrainedtoharvestthecoconutsfromthepalms,andcompetitionsareheldtofindthefastestharvester.

■40mins,sprouting,soaking8-12hrs,dehydrating18hrs■Blender,dehydrator,icecreammaker■Servestwelvetosixteen

■IceCreamLayerCakeCallmecrazyandslightlyobsessive,butit’slongbeenafantasyofminetomakearawarcticroll;thisisprettysimilar,andverygorgeous.Makesaperfectsummerbirthdaycake.

Cakelayer:

■300g/10ozbuckwheat,sprouted■90g/3ozcarobpowderor120g/4ozgroundcacaonibs■2tbspagavenectar■250ml/8flozwater

Icecreamlayer:

■200g/7ozcashews,soaked8-12hrs■8freshdates,pitted■1tbspvanillaextract■250ml/8flozwater

Icing:

■2tbspalmondbutter■2tbspagavenectar■1tbspcarobpowder

Decoration:

■2tbspgojiberries■90g/3ozfreshberriesifthey’reinseason

Sproutthebuckwheattwoorthreedaysinadvance.Soakthecashewsovernight.Tomakethecake,putallthefirstsetofingredientsintheblenderandblendtoacream.Spoonitoutontothreedryingtrays,andshapeintolargecircles,whichshouldtakeupmostofthetray.Theimportantthingisthattheyaremoreorlessthesamesizeasyouaregoingtostackthemoneontheother.Drytheroundsfor12hrs,thenflipover(holdasecond,cleantrayontopandthenturnthemupsidedown,andremovethefirsttray).Dryforanother6hrs.

Tomaketheicecream,blendallthesecondsetofingredientstogethertoacream,andpourintoyouricecreammaker.Minetakesabout20minsofchurningtoturnnutcreamintoicecream.Itneedstobequitesolid,butstillspreadable.

Slideacakelayerontoalargeplate,andspoonhalftheicecreamoverthetoptomakeanicethicklayer,spreadingitrightthewaytotheedge.Slidethesecondcakelayerontop,andcoverthatwiththeremainingicecream.Slidethethirdcakelayerontop.

Maketheicingbymixingthealmondbutter,agaveandcarobinabowlwithaspoon.Ifit’snotrunnyenoughtospread,addwater.Usingaknifeoraspoon,spreaditthinlyoverthetopofthecake.Decoratewithgojiberries,orwhateverfruitisinseason–strawberriesareawinner.Eatimmediately.Storeleftoversinthefreezer–toeat,remove20minsbeforeyou’rereadytoallowittodefrostandsoftenalittlesoyoucancutyourselfaslice.

TheAmericanseatthemosticecreamofanynationintheworld–onaverage23litresayear.IntheUK,wemeasureupwithameasly6litres.

■CookiesInthischapterwecelebratesweetbiscuitsyoucaneatasmanyofasyoulikewithoutworryingaboutputtingonweight,orcloggingupyourarteries,orgettingasugaroverdose.Eatingrawcookiesissuchajoy–notonlyareyoufeedingyourbodynutrientdensegoodiesitloves,youareliberatingyourmindtoo!Iwasbroughtupalmosttobescaredofbiscuits-theywerealwaysaround,partofthedailydiet,buttobemonitoredandcarefullycontrolled,forfearofgoingovermycaloriecountfortheday,orgettingspots,orspoilingmyappetitefordinner.Tobeabletoeatasmanysweetsnacksasyourheartdesireswithoutatraceofguiltisawonderfulexperienceeveryonedeservestohave.Makeabatch,sharethemwithyourfriends,andspreadthejoy.

■5mins,pre-soaking8-12hrs,dehydrating24hrs■Blender,dehydrator■Makesabout25biscuits

■StrawberryShortcakeLovelymeltinthemouthsummerbiscuits,forwhenthestrawberriesareinseason.Youcansubstituteanyberryforthestrawberries:blueberriesandraspberriesaregorgeous.

■300g/10ozBrazilnuts,pre-soaked8-12hrs■200g/7ozstrawberries■60g/2ozdates,pitted■4tbspoliveoil■125-250ml/4-8flozwater■2tspcinnamon

SoakyourBrazilsinadvance.Dicethestrawberriesintotinypieces,aboutthesizeofaraisin.Mixeverythingelseintheblenderandpuréesotherearenobitsofnutleft.Useaslittlewateraspossible,oryourbiscuitswillbetoosoggy.Stirintheberriesbyhand.Spreadthemixtureontoadehydratingtray.Dryfor12hrs,andthenscoreintoabout25biscuits(fiveacrossbyfivedown).Turn,anddryforanother12hrs.Storedinanairtighttininthefridge,theywillkeepforuptoaweek.

Ifyouhavethetimeandinclination,thesebiscuitsareevenbetterifyoudrytheberriesfirst.Dicethem,spreadonatray,anddryfor6-12hrs.Thenaddthedriedberriesintothemix,soyouendupwithachewierberryinthefinishedcookie.

■10mins,8-12hrspre-soakingand18hrsdehydrating■Blender,dehydrator■Makes24buns

■HotCrossBunsHotcrossbunsareoneofthoseseasonaltreatsit’softenhardtoletgoof.Thearomaticspices,thechewydriedfruit,thedoughybun….SoIhadtocomeupwitharawversion.

■300g/10ozoats,pre-soaked8-12hrs■4tbspagavenectar■4tbspoliveoil■2tbspmixedspice■250ml/8flozwater■200g/7ozmixedvinefruitCross:■2tbspyaconsyrupormolasses■2tbsptahini■Watertomix

Soaktheoatsovernight.Youcanuseoatgroatsorrolledoats,whicheveryouprefer.Puteverythingintheblenderapartfromthedriedfruit,andblendtoathickbatter.Stirinthevinefruitbyhand.Usingateaspoon,putdollopsofthemixtureonthedehydratortray,niceandfat,likelittlebuns.Theyshouldideallybeabout2cm/1in

high,and6cm/3indiameter.Dryfor18hrs.Whenthey’redone,mixupthetahiniandmolasseswithaspoonortwoofwatersoitisnottoostifftospread,andnotsorunnythatitwon’tstick.Usingateaspoon,youshouldbeabletodrizzleacrossontopofthebuns.

Yaconsyrupisavailablefromtheonlinerawfoodstores.Itisasugar-freesweetenermadefromaPeruvianrootvegetable,whichtastessimilartobarleymaltsyrupbuthasnoimpactonthebloodsugar.

■15minsandpre-soaking8-12hrsanddehydrating16hrs■Blender,dehydrator■Makesabout40biscuits

■LovelyBiscuitsThegreatthingabouttheseistheyaresweetwithoutcontainingtoomuchsugarystuff.Steviaisaherbwhichis30–100timessweeterthansugar.Soafewdropsofitwilldoinyourcakesandbiscuitsinsteadofanyothersweetener.Ifyoutasteitstraightfromthebottleorpacket,it’snotverynice,likestrongmolasses,butinarecipe,itisoneofthehealthiestandleastsicklysweetenersyoucanfind.Unfortunately,youcan’tbuyitinthiscountry,soyou’dhavetoaskafriendinNorthAmericatosendsomeoverforyou.

■150g/5ozBrazils,soaked8-12hrs■150g/5ozflaxseeds,soaked8-12hrs■20dropssteviaor2tspsteviapowder■1tspcinnamon■120g/4ozraisins

Soakthenutsandseedsovernightin1litre(32floz)ofwater.Putthemintheblenderwiththesteviaandcinnamon,andblenduntiltherearenoseedsdiscernableinthemix.Stirintheraisinsbyhand.Spreadontodehydratortrays,anddryfor12hrs.Slice,turnanddryfor2-4hrsmore.

Thesewereourfavouritesforalongwhile.Ididn’tknowwhattocallthemuntilEthanaskedforoneofthose‘lovelybiscuits’onedayandthenamestuck.

■10mins,12hrsdehydrating■Blender,foodprocessor,dehydrator■Makesabout20cookies

■CoconutCarobCookies■250g/8ozdates,pitted■2bananas,peeledandchopped■60g/2ozcarobpowderorrawchocolatepowder■270g/9ozfreshcoconut

Blenddates,bananaandcarobtogethertoapurée.Chopthecoconutintosmallpieces,andgrateitinthefoodprocessor,soyouhavesmallchunksnobiggerthanaraisin.Stirintothecarobmixbyhand.Putspoonfulsofthemixtureontothedehydratortrays,flatteningdownsotheyarenottoothick–ideallyabout1cm/½in.Dryfor12hrs.

■5mins,8-12hrspre-soaking,12hrsdehydrating■Blender,dehydrator■Makestwelve

■AppleCashewCookies■120g/4ozcashews,pre-soaked8-12hrs■500g/1lbapples■120g/4ozraisins

Pre-soakthecashews.Ifyouforget,youcanjustgrindthemupandaddthemtothemix–itwillstillworkfine.Choptheapplesintopiecesthataremanageableforyourblender.Blendtheapplesandcashewstogether,andonceyou’vegotapurée,withnobitsofnutremaining,stirintheraisinsbyhand.Putspoonfulsonyourdehydratortray,about1cm/½inhigh.Dryfor12hrs,flip,anddryforanother6hrs.

■10mins,8-12hrspre-soaking,18hrsdrying■Blender,dehydrator■Makessixteen

■ChocolateBrowniesThesearebasedaroundtheflapjackrecipefromEatSmartEatRaw.TherearealotofrecipesinthatbookthatIstilluseonadailybasis,andtheflapjacksareoneofthem.Butthishastobe

theking!Usingthewondrouscacaobean,thesetastesogood,aswellasgivingyousuchahitofpurecacaomagic.

■300g/10ozoats,soaked8-12hrs■120g/4ozcacao,ground■120g/4ozfreshdates,pitted(or4tbspagavesyrupand125ml/4flozwater)■125ml/4flozoliveoil■1tbspmacapowder(optional,foranextrabuzz)■2tbspcarobpowder■4tbspcarobchips(notraw,optional)

Pre-soaktheoats.Youcanuserolledoatsorgroats,whicheveryouprefer.Putalltheingredientsapartfromthecarobchipsintheblender,andprocesstoathickpurée.Stirinthecarobchipsorraisinsbyhand.Spoonthemixtureontoadehydratingtray,about1cm/½inthick.Formintoasquareshape.Dryfor12hrsandthenscoreinto16squares(fourbyfour).Turn,anddryforafurther6hrs.Storedinanairtightcontainerinthefridge,theywillkeepforacoupleofweeks.

Thesemakeagreatmid-morningsnack,astheoatsstabilizebloodsugarlevelsforthedayandthecacaogivesyouaboosttohelpyoubreezethroughtolunch.

■10mins,12hrsdehydrating■Blender,dehydrator■Makestwelve

■CarrotCakesThegroundflaxseedsgivetheseakindofyeastytastethatalongwiththespicesanddriedfruitmakesthemjustlikelittlebuns.

■150g/5ozflaxseeds,ground■1apple■4carrots■1tbspmixedspice■2tbspraisins

Grindtheflaxseedsinacoffeegrinderorhighpowerblender.Chopandcoretheapple;topandtailthecarrots.Chopthemintoblender-friendlysizedpieces,popthemin,andpuréethem.Addthegroundflaxseedsandmixedspiceandpuréeagain.Stirintheraisinsbyhand.

Youshouldhaveafairlyfirmmixture.Shapeitintopattiesbetweenthepalmsofyourhands,gettingthemasthinasyoucanwithoutthemfallingapart.Youshouldhaveaboutadozenlittlecakes.Spreadonadryingtrayanddryforsixhours,turnoveranddryforanothersixhours.

Carrotswerethefirstvegetabletobecanned,intheearly19thcentury.

■10mins,8-12hrssoaking,18hrsdehydrating■Blender,dehydrator■Makes20

■FlapjacksOK,I’mcheating;thesewereinEatSmartEatRaw.Butthey’resogood;they’reworthdrawingyourattentiontoagain.AndIhavetinkeredwiththerecipeslightly.

■300g/10ozoats,soaked8-12hours■4tbspagavenectar■4tbspoliveoil■4tbspwater■120g/4ozraisins

Puteverythingexceptfortheraisinsintheblender.Blendtoaporridge(youcaneatitlikethisforbreakfastifyouwant!).Stirintheraisinsbyhand.Spreadontoadryingtray,about2cm/1inthick.Dryfor12hrs,thenscoreintosquares,fourbyfive,orpossiblyfivebyfiveifyouwanttomakelittleones.Flipover,anddryforafurthersixhours.Storeinanairtightcontainer,andkeepforuptotwoweeks.

Variations:Honestly,wemaketheseeveryweekandwenevergetboredofthem.Tryblendingin:

■2tbspcarobpowder■2tbspgojiberries,soaked1-2hrs■2tbspbeepollen■2tbspmacapowder■2tbspfreshdatesinsteadofagave■1tbspcinnamon,ormixedspice■2cm/1infreshrootginger■10dropsorangeoil

Oatsaresuchagreatsnackbecausethey’reaslow-releasecarbohydrate,givingyousustainedenergylevels,ratherthanaquickhitandthenadiplikeasugarysnackwillgiveyou.

■SweetsSomelittlenibblesthatshouldbeenoughtopersuadeeventhemostreluctantamongyouthatrawfoodisn’tboringandbland.Whiptheseouttoimpressguests,children,oronbirthdaysoratChristmas–infactateveryavailableopportunity.Thesearesweetsthatyoucaneatwithoutworryingaboutruiningyourappetite–theyhavemorenutritioninthemthana‘propermeal’likepastaandjarredsauceorafrozendinner.

■30mins■Foodprocessororgearjuicer■Makes25

■SpecialSweetiesPinenutsandmacadamiastogetherisagorgeouslydecadentcombination,richandluxuriousandpositivelynaughty!Ifyourbudgetwon’tstretchtoboth,youcouldsubstitutehulledsesameseedsforoneortheother.

■120g/4ozpinenuts■120g/4ozmacadamianuts■120g/4ozfreshdates,pitted■1tbspagavenectar■90g/3ozcarobpowder■Pinchseasalt

Therearetwowaysofmakingthese.Thebestwayistofeedthemthroughagearjuicerwiththeblankplateon,nutsfirstthendates.Addapinchofseasalttothemixingbowl,andusingaspoonoryourhandsmixeverythingtogether.Ifyoudon’thaveagearjuicer,youcangrindthenutsfirst,andthenputeverythingtogetherinthefoodprocessor.Youdon’tgetassmoothasweet,butitstillworks.Takethemixtureandformintowalnut-sizedballs.Storeinthefridge–theywillkeepforafewweeks.

ForValentine’sDay,orasagiftforalovedone,shapethemintohearts,about1cm/½inthickand3cm/1inlong,thenpoursomemeltedchocolateorcaroboverthetopforicing.

■20mins■Gearjuicer,foodprocessor■Makes25-30truffles

■SuperSweetiesThesehavegoteverythinggoingoninthere.Wonderfulforpartiestogeteveryoneinalivelyfestivespirit.What’smore,they’resopackedwithvitaminsandminerals;youcouldvirtuallyliveonthem.

■250g/8ozcacaonibs■90g/3ozgojiberries■2tbspmacapowder■2tbspbeepollengranules■1tbspKlamathLakeblue-greenalgaepowder■2tbspagavesyrup■60g/2ozcarobpowder■Pinchcrystalorseasalt

Ifyouhaveagearjuicer,putthecacaoandgojisthroughwiththeblankplateon.Ifnotgrindthecacaoinagrinder,andmashthegojisseparatelyinthefoodprocessor.Thenputeverythingtogetherinthefoodprocessor,andkeepitturninguntilthemixtureballsup.Ifitdoesn’tstartsticking,addafewdropsofwatertohelpitalong.Onceyou’vegotasolidmass,breakoffsmallpiecesandshapeintowalnut-sizedballs.Storedinanairtightcontainerinthefridge,theyshouldkeepforuptoamonth.

Ourfavouritetypeofblue-greenalgaeiscalledCrystalManna.Itcomesasflakesandlooksjustlikegreenglitter–ithastobeseentobebelieved.Wesprinkleitonourdinneroraddittoourchocolate.

■30mins■Foodprocessor■Makes20pieces(oroneifyou’remyex-husband)

■RawChocolateThecacaobeaniswhatallchocolateismadefrom.Therawbeanisarelativenewcomertotherawfoodscene,firstbeingimportedcommerciallyintothiscountryin2004.It’ssogood,Iwouldn’tbesurprisediftheytriedtomakeitillegal.Ican’tgetenoughofit-itmakesmefeelhappier,fullofenergy,moreproductive,lesshungry.Foradecadent,delectablesweettrythistrufflerecipe.

■120g/4ozcacaobeansornibs■120g/4ozsesameseeds■1vanillapod■120g/4ozfreshdates,pitted

Grindupthecacao,sesameseedsandvanillainafoodgrinderorhighpoweredblender.Mashthedatesupinthefoodprocessor.Weonlyuse120g/4ozdates,whichmakesaverydeepchocolateytruffle,abitlikeplainchocolate.Ifyouhaveasweettooth,youmaywanttoaddmoredatesoratablespoonofagavenectar.Addthevanilla,sesameseedandcacaomixturetothefoodprocessorandturnuntilitballsup.Breakintowalnutsizedpiecesandformintosmallballs.Ifthey’reforagiftoraparty,coatthemindesiccatedcoconutforaprofessionalfinish.Alternatively,youcanjustleaveitinonebiglumpandeathugechunkslikemyex-husbanddoes.Whicheverway,itneedstobestoredinthefridge.

RawLivingwasthefirstcompanytoretailrawchocolatebarsintheUK.Nowtherearedozensonthemarket.Ifyourlocalhealthfoodstoredoesn’tstockthem,askthemtogetsomein.Oncepeoplegetintotherawchocolatehabit,invariablytheydon’twanttogobacktothecookedstuff.

■5mins,12hrsdrying■Blender,dehydrator■Makesfour

■GreenLeathersHowmanypeopledoyouknowthatwillgladlyeatkale?Inmyquesttogetmoregreensinmyboys,Icameupwiththese,

containingadecentservingofkale,buttheendresultjusttasteslikeasweettreat.

■4apples■500g/1lbkale

Choptheapples,removethecores.Puttheapplepiecesintheblender,andblendtoapurée.Thenpreparethekale:discardanylargestems,chopintolittlebits,andaddtotheapplepurée.Puréeuntilyouhavenobitsleft,andthemixisagorgeousdeepgreen.Spreadontoadehydratortrayanddryfor12hrs,untilitwillpeelsmoothlyoffthetray.Rollup,andthenslicethemintotwoacrossthemiddle.Storeinanairtightcontainerinacoolplace.Willkeepforuptoamonth.

■SaladBarSimilartoGreenLeatherbutthisisasaladinasnackbar.

■1apple■2stickscelery■4leaveslettuce■1tomato■½cucumber

Preparethelotfortheblenderbychoppingintomanageablechunks.Discardtheapplecore.Ifyou’reusingleafycelery,removetheleaves:theyarehealth-giving,butbitter,andwilloverpowertheflavourofthebar.Tosseverythingintheblender,andwhizituptoaliquid.

Haveataste:ifit’snotsweetenoughforyou,addanextraapple.Spreadontotwodryingtrays,anddryfor12hrs.Whenthey’repliable,notatallsoggy(underdone)orcrisp(overdone),they’reready.Takethemout,rollthemupandslicethemintotwoacrossthemiddle.Storeinanairtightcontainerinthefridge.Willkeepforuptoamonth.

■5mins,soaking4-8hrs■Blender■Makestwojars

■JamForspreadingoncrackersorEssenebread,thistastesjustlikethosesugar-freefruitjamsyoucanbuy,andissoquickandeasytomake.

■60g/2ozprunes,soaked4-8hrs■3apples■1lemon,juiced

Soaktheprunesinadvance.Coreandchoptheapples,putthepiecesintheblender.Blenduntilyouhaveapurée.Addtheprunesandlemonjuice,andpuréeagain.Storedinjarsinthefridge,willkeepforabout5days.

Variation:replacethepruneswithunsulphureddriedapricotsforapricotjam.

■10mins■Makes16balls

■MacaBallsMacaisafantasticsuperfoodfullofproteinandmineralsandveryenergising.Itsflavourgoesverywellwithcarob.Haveone(ortwo)ofthesemid-morningorlateafternoonwhenyou’restartingtoflag,toperkyouup.

■2heapedtbspmacapowder■60g/2ozcarobpowder■250g/8oztahini■2tbspagave

Putthewholelotinamixingbowl,andcombinewithaspoon.Rollintowalnut-sizedballs–makesabout16.Storedinanairtightcontainerinthefridge,theyshouldkeepforweeks.

Themacaplantgrowsathigheraltitudesthananyotherplantintheworld.Itcanalsowithstandextremesoftemperature–intenseheatandbitingcold.Soitprovidesuswiththatenergyofendurance,ofbeingabletobattlethroughlifenomatterhowhighthemountainorhowfiercethestorm.

■GuestrecipesRawisgettingmoreandmorepopularbytheday,whichisfantastic.Butthenumberofpeoplewhohavebeendoingitalongtimeisactuallyquitesmall.Tenyearsagoitwasveryhardtosustainthedietwhentherewassolittleinformationandsupportaround,andmanypeoplewhobelievedthatthiswayofeatingisbeneficialfoundtheycouldn’tintegrateitintotheirexistinglifestyles,ordidn’thavetheknowledgetomakeitworkforthem.That’swhythosepeoplewhohavestuckatitovertheyearsreallydeserverecognitionandsupport.Theyarepioneers,makingmistakesandlearningthehardway,sotheycansharetheirlessonswithyou.Hereisaselectionofrecipesbysomeofmyveryfavouritepeopleontheplanet.Tuckin.

■GoldenCherryCreamPieHollyisabigfanofrawdairyproduceforhergrowingchildren.Mostrawfoodersarevegan,butHollyandothersfindrawdairysuchasunpasteurisedgoats’cheeseandyoghurtanessentialpartoftheroadtooptimumhealth.

‘Pastry’

■90g/3ozalmonds,soaked■90g/3ozhazelnuts/filberts,soakedanddehydratedifpossible■5dates,freshifpossible

■5prunes■1banana■30g/1ozpitteddriedcherriesorgojiberriesifnotavailable■Handfulcacaonibs

Topping

■200ml/7flozhempmilkmadewith90g/3ozhempseedsandjuiceof2orangesandextrawaterasnecessary■Afewpiecesorangepeel/zest■2driedfigs■½banana■60g/2ozmacadamianuts■30g/1ozgojiberries■Handfulfreshcherries■Sprinklingchocolatepowder

Processallthepastryingredientsexceptthecacaonibstogetheruntilsmooth,mixinthenibsandformthepastrybaseonaplate.Blendthetoppingingredientstogetheruntilsmoothandfillthepie.Itwillsetinafewminutes.Sprinkletherawchocolatepowderonthetopanddecoratewithhalvedcherries.

■ADifferentKindofRecipeforSaladSuccessSteveisalongtermrawfoodistwhohasbeenactivelypromotingthebenefitsofthedietforwelloveradecade.Hecomes

fromapermaculturebackground,andworkshardtogetrawfoodsrecognizedasanintegralpartofsustainableliving.Taketheseedsofawiderangeofperennialandself-seedingsaladplants–thesemightberocket,lettuces,endive,differentkales,tomatoes,perennialspinach,chard,orientalsaladgreenssuchasMitsunaormustardgreens,chicory,celery,lovage,etc.,andaddafewseedsofedibleflowerssuchasnasturtiums,mallowandcalendula.Sprinkletheselightlyinappropriatepartsofthegarden,inlargepotsorinwindowboxes.Addwater.Addmorewateraccordingtoclimaticneedsonthedaysfollowingthedayofsowingandthenasneededduringthegrowthoftheplants.Leaveinthesunfor2to4months,andthenharvestandeatwithsomeoftheotherfabulousrecipesdetailedinthisbook…

Permaculturemeanspermanentagriculture,andisamethodologyofsustainablelivingwhichseekstoworkinharmonywithnature,andfollowthepatternsofecology.

■Superfood‘CookieDough’BallsJesssufferedfromMEwhenshewasyounger,andusedtherawfooddiettohelpridherselfofthisdebilitatingcondition.Nowshehasherownbusiness,putsonpopularworkshops,andevenrunsmarathons!

IusuallydoubleortreblethebatchesofthesegreatCookieDoughBalls,astheyjustneverseemtolastfortoolong.Ifyouputtheminthefridgeforafewhoursafterwards,theygosolidwhichmakesforthebestevertravelsnack.

■390g/13ozofyourfavouritenuts–cashewandalmondworkwelltogether(soakedforatleast½hr)■4largedessertspoonsofcoconutbutter■120g/4ozraisins■60g/2ozfresh,juicydates■3tspcinnamon■Seedsfrom1vanillapod■½tspAtlantic/HimalayanRockSalt(optional)■60g/2ozgojiberries(optional,yethighlyrecommended)■4tbsprawchocolatepowder/grounddownrawcacaonibs■3tbspagavenectar(optional,asthemixturemightbesweetenoughforyoualready)

Ifyourcoconutbutterissolid,meltitdownintoliquidoveralowheat.Addalltheingredientstoyourfoodprocessorandmixuntiladough-liketextureoccurs.Tasteyourcreation,tocheckforsweetnessandtexture.Youmightwanttoaddtheagave,ifit’snotsweetenough.Orsomemorecoconutbutterifyouwantittobemoreblended.Timetogetmessy!Getagoodspoonfulof‘cookiedough’atatimeandrollitintoaballinthepalmsofyourhands.Refrigerateoreatstraightaway…youchoose.

■MushroomandSeaweedSauceRobisagoodfriendbasedinLondonwhoworksfulltimepromotingrawfoodsthroughtheFunkyRawwebsiteandmagazine.

■30g/1ozseaspaghettiseaweed,soakedforabout20mins■90g/3ozmushrooms■1mediumavocado

Chopthemushroomsandavocadoandplaceinablenderwiththeseaspaghettiandthesoakwaterandblend.Thismakesquitearichsaucetoservewithsalad.

FunkyRawwasfoundedin2004byTishClifford,along-termrawfooderandmotheroftwochildren,inordertoprovideavoicefortherawfoodmovementintheUK,particularlythoseseekingtouserawfoodsasavehicleforpersonaldevelopmentandglobalchange.

■AggressiveHealthAnti-inflammatoryCocktailMikeisoneofthemostdynamicrawmenintheUK.HisbookAggressiveHealthisground-breakingandinspiring,explainingthepowerfulbenefitsofarawdietcombinedwithphysicaltrainingandNLPmindtechniques.

■1headofcelery■1cucumber■400g/13ozkale■1cm/½inginger■1lemon,juiced■1tbspGreensforLife(Barleygrasspowderblend)■TwoE3liveicecubesfromicecubebags(KlamathLakeblue-greenalgae)

Putthewholelotinablenderjugandblendtoathickgreensmoothie.

IalsochasewithateaspoonofMSMthatIputonthecentreofmytonguesoitavoidsthebittertastebuds,have3vitalzymcapsules(asystemicenzymesupplement),andthenattacktheday.

Gingerisapowerfulanti-inflammatoryfood,thephycocyanininE3livehaspowerfulanti-inflammatoryproperties,MSMisapowerfulanti-inflammatoryagent,andVitalzymisprobablythebestanti-inflammatoryenzymeonthemarket.Withinflammationattheheartofallofthemajordiseaseofcivilization,youcanseewhythiscocktailis‘Aggressive’initshealthpromotingbenefits.ThisissomethingMikehasalmosteveryday.Hesays,“Ifyouain’tfeelin’goodafter½litreofthismagicpotion,you’reintrouble!”

■ManhattanSub-CumberSandwichJoelmakesthebestfoodIhaveevereaten.Ever.Cucumberskinsarehighinsilica.Silica(sand)isknownasthebeautymineral,andisbeneficialforelasticityoftissuesandwholebrainfunctioning.

■1cucumber(widergirthpreferable)■60g/2ozfreshlygroundpumpkinseedsand/orhempseeds■1tsp(virginpreferablystonecrushed)oliveoilorrawtahini■1tspunpastuerisedapplecidervinegarorlemonjuice■1clovefreshgarlic■1sprigfreshdillweed/coriander/basil■Sprinkleofcarawayseed■1tspraw(preferablywildflower/unfiltered)honeyordried(unsulphured)apricots■1tspunrefinedseasalt

Removethetipfromacucumber(ridgedorplain),preferablynottoocold.Hollowoutwithappropriatediametercopperpipe,chopstick,ortypeofspoonusedtoscoopmarrowoutofbone,(byleavingoneendsealedyoulessenthechancesofsquirtingthefillingeverywhere).Savethejuicyseedycoreforsaladoradressing.

Tomakethefilling,takealltheotheringredientsandeithermixinabowl,grindinablender,ormashinamortarandpestle.

Stuffthelengthofthecuketillfull,allowuptoanhourformarinadetodiffuseinsideandenjoy.

Cucumberisthoughttoderivefrom‘cowcumber’,becauseatonetimetheywerethoughttobefitonlyforfeedingtocows!

■Makesapproximately20cakes

■Melomacarouna:‘Honey’CakesGinaisuniqueinapproachingrawfoodsfromaGreekculinaryperspective.ShetakestraditionalGreekdishesandmakesrawadaptations.Shecanoftenbefoundatveganfayresandmarketswhereherstallalwayshasalongqueue.

■4medjooldates■250ml/8flozagavesyrup■250ml/8flozfreshorangejuice■2tbsporangezest■450g/15ozgroundalmondssoakedovernight■120g/4ozgoldenflaxseeds,ground■2tspcinnamon■1tspCelticseasalt■Crushedwalnutsfordecorating

Putthedatesthroughthejuicerandthenplaceintheblenderwiththeagavesyrup,orangejuiceandzest.Blendtogetheruntilalltheingredientsarewellmixed.Drainandrinsethealmondsandfeedthroughthejuicerwiththeblankblade.Placeinthefoodprocessorwiththegroundflaxseed,cinnamonandsaltandverybrieflypulsate.Poursomeoftheliquidfromtheblenderintothefoodprocessorandprocesswhileaddingmoreliquidalittleatatimeuntilitallstartstobindandthemixtureisevenlymixedtogether.Takesmallpiecesofthemixturewithyourhandsandformintoovalbiscuitshapes.Placethebiscuitsontoadehydratortray.Crushorlightlygrindthewalnutsandsprinkleontopofthebiscuitsandplaceinthedehydratoron145°Fforabout3hoursandthenat115°Fforanother2hrs.Thesecakesshouldbeslightlycrispyontheoutsidebutsoftandmoistontheinside.

Medjooldatesareprobablythemostpopularamongrawfooders,plumpandtender,oneisawholemealinitself.Therearemanyothervarietiesavailable,especiallyinMiddleEasterngrocers.Lookfortheyellowonesonthevine–theyareusuallyhard,buttakethemhomeandletthemripenandtheytastedivine.

■TobyRoamedShazzieisoneofthemostbeautifulbeingsIhaveeverencountered,everythingshedoescomesfromtheheartandsheisdoingamazingworkinincreasingtheamountofloveandjoyinpeople’slives.Wedon’tfightoverthecrowntobetheUK’smostpopularrawfoodwriterandpromoter,weliketogettogetherandhaveagiggleoverthewholethinginstead.

■120g/4ozcacaonibs■120g/4ozcashewnuts■200g/7ozcacaobutter■60g/2ozrawcarobpowder

■4tbsprawagavenectar■1tspofBlueMannapowder

■1tspofmaca■2dessertspoonsofcoconutoil

Grindthecacaonibsintoafinepowder.Grindthecashewnutsintoafinepowder.Gratethewhitecacaobutterandaddtoabowl.Poursomewarmwaterintoanotherbowlandsitthebowlwiththebutterinintothisbowl.Don’tgetwaterintoyourcacaobutter.Waituntilthebutterhasmelted,andthenaddtheotheringredients.Stirverywellandthenpouritintoanyprettymoulds.

Oooh,thisissomuchlikethattriangularchocolatethatwealllove.Er,exceptthisone’sgotmassesofbrainfoodinit.

■SeductivelySquishedSaladAngela’samazingweightlossstoryisaninspirationtothousands.BornandbredinthesouthofEngland,thesedayssheistobefoundtravellingtheglobe,sharingheradventureswithlike-mindedsoulsandrecordingtheeventsonherpopularwebsite.

Thisismycurrentfavouritesalad,whichItendtopreparearoundthemiddleofthedaytotankmeuponrawnutritionfortherestofthedaytime.Itisaveryeasyandappealingrecipetoprepare…

■Headof1romainelettuceslicedintothinstrips/afewgoodhandfulsofyoungsaladgreens■Smallbunchofcilantro(coriander)choppedveryfinely■½cucumber,grated■2carrots,grated■½redbellpepper,slicedintosmallchunks■handfulofdulse,shreddedsmall

■juiceofalemonorlime■1tspkelppowder/pinchofHimalayanseasalttotaste■fleshof1avocado,inroughpieces■Anyother’garnishes’ofchoice–e.g.choppedchives,freshsprouts,nutsetc

Combinealloftheingredientsinabigbowl,thenwithyourhand,squishthewholemixturetogetheruntilitisallevenlydistributedandtheavocadohasspreadoutthroughalltheotheringredients,likeadressing.Ilovethismethodbecauseitremovestheneedforanyothersaladdressing,likeheavyoilsandissoeasytoprepare,withaminimumamountoffussorequipment.Icallthis‘seductivelysquishedsalad’asyouthengettolicktheremainingingredientsfromyourhandafterthesquishing,ifyousodesire.Makesenoughforone,ortwo,dependingonhowhungry(andfriendly)youare.

■Rich‘No’ChocolateMousseJillisaHippocrateshealtheducator,andamuchlovedandrespectedmemberoftherawfoodscommunity.ShedivideshertimebetweenLondon,PortugalandFlorida,holdingrawworkshops,retreats,andtrainings.

■150g/5ozwalnuts(soakedinwaterovernight)■90g/3ozpinenuts(soakedinwaterovernight)■200g/7ozdates(soakedinwatertojustcoverdates)■90g/3ozcarobpowder■½softavocado(ifavailable)■½lemon(freshlyjuiced)

Throwawaywaterfromnutsandrinse–drain.Processwalnutsandpinenutsinfoodprocessor.Adddates.Addcarobpowder.Placeindish.Leaveinrefrigeratorfor2hrsorovernight.Decoratewithraspberries,strawberriesoredibleflowers–ENJOY.

AtHippocratestheyarebigadvocatesofindoorgreens.

Theseareseedtraysplantedwithseedswhichareallowedtosproutandgerminateandareusuallyconsumedwhentheyareaweekortwoold.Aswellasthemorecommonlyknownbarleygrassandwheatgrass,theyalsousebuckwheat,sunflowerandpeagreens.

■Lotus,NoriandRedWineSaladOneofmyoldestanddearestfriends,Ysanneisahugelytalentedfoodwriterwithapassionfororganics.CurrentlyresidingintheUS,shecontinuestoshareherwisdomwithusbackintheUKthroughherbooksandwebsite.Thisrichanddecadentsaladisagreatwinterwarmer,duetothewine.It’sasaladyoucanpulloutofnowhere,asit’smadeentirelyfromingredientsyoucankeepinyourstorecupboard.It’ssostronglyflavoured;Irecommendyoueatitasastarterratherthanasidedish.InventedinCalifornia,IwasinspiredbythemixofJapanesesushiculturefoundtherealongsidethelocalpenchantforfineNapaValleywines.AtrulyeccentricallyEnglishtakeontheCalifornianculinaryscene.Andyes,wineisraw!

■2tbspredwine■2tbspoliveoil■1tbsptahini■1tbspblacksesameseeds■120g/4ozdriedlotusroot,rehydrated■2bigsheetsofnori,torninto1cm/½insquares

Shakethewineandoiltogetherinasmallcontainertoformadressing.Addthetahini,andmixinwithafork,squashinganylumpstoblenditin.Thenmixintheseeds,andpourthedressingoverthelotusroot.Leavetomarinadeforatleast20minsbeforeserving.Justbeforethesaladiseaten,sprinkleonthenori.

LotusrootisverynutritiousandpopularinbothChineseandIndiancuisine.ThelotusflowerisasymbolofdivinebeautyinHinduandBuddhistcultures.

■FurtherinformationaboutmyguestswhogenerouslyletmeusetheirrecipesSteveCharter:authorofEatMoreRaw,sustainabilityconsultant,proposerandco-founderofbothEcoForest(arawfoodeco-projectinSpainfrom2000-2005)andtheSomersetTrustforSustainableDevelopment.Seewww.eatmoreraw.comandwww.sc2.org.uk

Joel‘CosmicCacaoBoy’Gazdarhasbeenpioneeringtheevolutionofrawfoodstowards‘SuperLifeFood’since2000.Hecurrentlywritesfortherawinspirationse-zine.JoelistheCEOof‘SunshineSupernaturals’guidingpeoplethroughpurificationtransformations,usingabundantresourcefulness.Hehasdesignedthecrosspollination‘ProjectAlchemy’whichisbeingbuiltandlaunchedinLondonin2007inpartnershipwithallactiverawfoodteachers,inventors,healersandartists.Ifyouwishstayintouchbyemailingcosmiccacaoboy@yahoo.comRobHullhasbeeneatingrawfoodfor4years.HedoestheFunkyRawshop,magazineandfestivalandrunsrawfoodandwildfoodworkshops.www.funkyraw.com;www.rawrob.com;rob@funkyraw.comJessMichael,TheRawLifestyleCoach,isamotivatingspeaker,writerandchef.JessisthefounderofTotalRawFood,coachingthosewhowishtoimprovetheirdiet.www.totalrawfood.com

MikeNashistheauthorofAggressiveHealthandPeakPerformanceHealthEducator.www.aggressivehealth.co.uk

HollyPaigeandheryoungesttwochildren,BertieandLizzy,havebeenalmostallrawsincesummer2001.Alongthewayshehasbeenarawfoodcatererandtaughtrawfoodpreparation.Herpassionateinterestisinhowfoodandplantsaffectthebrainandconsciousnessand,withthisinmind,issellinghighvibrationalfoodsandsupplementsthroughheron-lineshopwww.oceanwavevibrations.com.Contactholly@rawcuisine.co.ukorvisitwww.rawcuisine.co.ukGinaPanayi’sbookiscalledTheRawGreek.Youcancontactherby

emailinggina@therawgreek.comorfindherwebsiteatwww.therawgreek.com.

ShazzieisthemanagingdirectorofRawcreationLtd,whichpublishesherbooks,retailsover700truehealthproductsandimportsthefinestorganicrawsuperfoods.Shazziehaswrittenthreebooks:DetoxDelights,DetoxYourWorld,andNakedChocolate,co-authoredwithUSArawfoodguruDavidWolfe.ShazzieandherdaughterEvielivetogetherinCambridge,UK.Shehasbeenanethicalvegansince1997,andarawfoodistsince2000.Beingarawfoodistwasanintrinsicpartofherjourneytowardsmental,spiritualandphysicalfreedom.Duetoheropen,honestandpersonablewritings,Shazzieattractsaround9,000visitorstoherwebsite(www.shazzie.com)everyday.

YsanneSpevacklovesfoodandthisbluegreenplanet.Herthirteenbooksallfocusonorganicfoodandorganicliving.Theyinclude:OrganicCookbook;FreshandWild-ARealFoodAdventure;andTheRealTasteofJapan;plusherindustryreportforReutersabouttheinternationalorganic,functionalandwholefoodsmarket.SheiseditoroftheUK’sleadingorganicfoodswebsite,www.organicfood.co.ukandwasfoundingconsultanteditorofOrganicmagazineintheUK.AngelaStokeslostmorethan11stone(150lbs/70kg)witharawfoodlifestyle,reversingmorbidobesity.Sherunswww.rawreform.com,wheresheshareshermessageofrecoverythrougharticles,e-books,lecturesandnaturalweightlossretreats.Sheispassionateabouthelpingothershelpthemselvestoreclaimbetterhealthandmorevibrantlives.Shecanbecontactedonangela@rawreform.com.

JillSwyersisafullytrainedHippocrateshealtheducatorandnutritionalandfoodconsultant.Shelecturesonnutritionandholdsresidentialdetoxretreats.Youcancontactherbyvisitingherwebsitewww.jillswyers.comoremailinginfo@jillswyers.com.

■Resourceswww.rawliving.co.uk,youcanfindinformation,advice,articlesandrecipesontherawfoodlifestyle.RawLivingalsorunsregularworkshops,lecturesandpartiesfeaturingleadingrawspeakersfromaroundtheworld.TheRawLivingonlineshopsellsarangeofrawchocolatebarsandsuperfoods.

YoucanfindvirtuallyallingredientstobuildyourrawfoodpantryonShazzie’swebsitewww.detoxyourworld.com,telephone08700113119.Iftheydonotsellwhatyouareafter,thenitprobablymeansyoucan’tbuyitintheUK!

KateandShazzieareworkingtogetheronsettinguparawfoodscommunityinthesouthofEngland.Formoreinformationvisit:www.theheartcentre.org.uk.

■Recommendedreading■ThePoliticsofFoodNotontheLabelbyFelicityLawrence,Penguin2004ShoppedbyJoannaBlythman,HarperPerennial2005FastFoodNationbyEricSchlosser,Penguin2002

■RawclassicsTheSunfoodDietSuccessSystemoranythingelsebyDavidWolfeRainbowGreenLiveCuisineoranythingelsebyGabrielCousensRawbyJuliano,theoriginalgourmetrawrecipebook■Educationalwebsites

www.thebestdayever.comDavidWolfe’samazingwebsiteonrawfoodsandcuttingedgenutrition.

www.newstarget.comIndependentnewsonnaturalhealth,nutritionandmorefromMikeAdamsandteam.www.whfoods.comTheworld’shealthiestfoods,comprehensivenutritionalinformationfromGeorgeMateljan.