Hot Chefs Cool Kitchen Recipes eBook

Transcription

LIVING LIGHT CULINARY INSTITUTE
HOT CHEFS,
LIVING LIGHT CULINARY INSTITUTE
HOT CHEFS,
COOL KITCHEN
COOL KITCHEN
RECIPES FROM 12 CELEBRITY HOT RAW CHEFS
RECIPES FROM 12 CELEBRITY HOT RAW CHEFS
Table of Contents
Hot Chefs, Cool Kitchen DVD Set�� 1
Celebrity Hot Raw Chefs
and Recipes�� 2
Alicia Ojeda�� 2
Amy Bacheller�� 7
Brian James Lucas (Chef BeLive)�� 10
Cherie Soria � �� 12
Colleen Cackowski�� 18
Cristina Archila�� 20
Judita Wignall�� 22
Karin Dina�� 24
Martine Lussier�� 25
Chef Steph�� 28
Tina Jo Stephens � �� 31
Vinnette Thompson�� 32
Why Raw Works � �� 34
24 Amazing Recipes:
Hot Chefs, Cool Kitchen
We know you’ll love these amazingly delicious
plant-based recipe demos by some of the top
raw food chefs in the world, and you can now
savor them all at your leisure. Enjoy!
Red Bell Pepper Chipotle Soup with Cashew Sour
Cream and Cornbread, Triple Berry Shortcake with
Black Pepper Tarragon Syrup, Frankincense Spiced
Granola with Mac Nut Citrus Coconut Milk, and
Lavender Blueberry Ice Cream with a Pistachio
Crown and Ancho Chocolate Filling, to name a few!
If you’d like learn how to create delicious raw vegan
recipes for yourself and your family, Living Light
Culinary Institute supports your goals! We’ve
trained many of the world’s top raw food chefs, and
have helped improve the lives of thousands of people all over the world. We provide a thoroughly tested, meaningful curriculum to address each student’s
individual needs. Our teaching faculty is supportive
of all levels of experience—whether you’d like to
learn how to make raw food taste delicious; teach
others the health benefits of the raw food lifestyle;
create a new career, or write your own recipe book,
we’ve got the perfect program to fit your needs!
Our Curriculum: Since 1998, we’ve focused on the
highest standard of excellence, and continue to perfect and refine the very best gourmet raw food culinary and nutrition training program in the world.
Our Founder: Learn from the best! Cherie Soria,
the “Mother of Gourmet Raw Vegan Cuisine,” has
taught vegetarian, vegan, and raw culinary arts to
students and teachers from more than 60 countries
around the world for more than 40 years.
Our Faculty: Each of our well-trained instructors
brings an incredible level of passionate expertise,
experience, patience, and creativity to the job. We
teach our students how to perfect their culinary
skills from the very first day they arrive, through all
of our advanced culinary and nutrition classes.
Our Community: We nurture in each of our students
the possibility of creating an extraordinary future,
and motivate them in an atmosphere of unconditional love and support.
Call 707-964-2420 or Visit RawFoodChef.com
1
Celebrity Hot Raw Chefs and Recipes
Alicia Ojeda
Alicia Ojeda
Alicia Ojeda is a classically trained professional chef whose passion for gourmet raw vegan cuisine
is leading her to a transformation at both the personal and professional level. She has worked as
Chef Manager at Sony Music, Executive Chef at DreamWorks Studio, Executive Chef at Living Light
Culinary Institute, R&D/Production Coordinator for Roxanne’s Fine Cuisine, and as Executive Chef at
Beets Café in Austin. Alicia is currently partnering with Dr. Doug Graham to put his Simply Delicious
cuisine prominently on the raw culinary map. Visit Alicia at www.EZRawFood101.com or www.
DriedandGoneToHeaven.com.
Jalapeño Pepper Boats Filled with Queso Amarillo
on a bed of Red Cabbage Slaw and Creamy Ranch Dressing | yield: 50 pepper halves
These spicy peppers, breaded and filled with seasoned queso, taste like fried poppers!
»» Tip: Prepare the cashew cheese at least one night ahead.
Cashew Cheese
3 cups cashews, soaked 4-6 hours,
rinsed and drained (3¾ cups after
soaking)
1 cup warm water, plus additional
water to thin if needed
1 probiotic capsule (capsule contents
only) or 1½ teaspoons probiotic
powder (see note)
1. Place the soaked cashews, the water, and the probiotic powder in
a high speed blender and process until smooth and creamy.
2. Transfer the cashew cheese to a medium mixing bowl, cover
loosely, and place in warm place for 10 -12 hours to ferment. (You
can store cashew cheese in the refrigerator for up to five days.)
Note: I recommend Bluebonnet Milk–Free Probiotic Acidophilus plus FOS Powder, available at most health food stores or online.
Queso Amarillo
2
2½
4
½
1
1
½
2
Cashew Cheese (recipe above)
teaspoons lime juice
teaspoons salt, or to taste
tablespoons nutritional yeast
teaspoon garlic powder or 1 small
clove garlic, crushed
teaspoon chili powder (for extra
heat use chipotle chili powder)
cup loosely packed cilantro, finely
chopped
teaspoon annatto paste or powder
or 1/8 teaspoon ground turmeric
Dash finely minced jalapeño chili or
cayenne
1. Place all the ingredients in a large mixing bowl and mix until
well combined, adjusting salt and spices to taste. If a thinner
consistency is desired add a small amount of water. Stir well.
2. Place the Queso Amarillo in a pastry bag outfitted with a medium
round tip, or in a re-sealeable plastic bag, in preparation for filling
the peppers. Refrigerate the cheese-filled bag.
Hot Raw Chefs and Recipes
Alicia Ojeda
Breading Mixture
1¾ cups almonds, soaked 8 hours,
rinsed, drained well and dehydrated
for 24 hours
2 cups ground flax seeds (see note)
½ cup corn powder (see note)
1 tablespoon ground cumin
1 tablespoon nutritional yeast
1½ teaspoons salt
»» Place the almonds in a food processor and process to a fine meal.
Add the remaining ingredients and pulse to combine. (You can
store the breading mixture in the refrigerator for up to two
weeks).
Preparing the Jalapeños
Caution: Jalapeño peppers are hot and can burn your skin.
Wear gloves when cutting and working with the peppers,
or rub a little oil on your fingertips.
25 large jalapeño chilis, peeled,
stems left on
»» Note: use 1⅓ cups whole flax seeds, ground into a meal using a
high speed blender or use a spice grinder in smaller batches)
»» Note: Organic Corn, Just Tomatoes Brand recommended,
ground into a powder using a high speed blender or spice grinder
in smaller batches.
1. Cut the peppers in half lengthwise, leaving the stems on.
2. Remove the seeds and white membrane, using a melon
baller or tomato shark.
To Assemble the
Jalapeno Boats:
Place ½ cup of the breading
mixture into a shallow bowl or
glass baking dish, to lightly coat.
1. Press several of the jalapeño halves, peeled side down, into
the breading mixture. Press firmly so the breading adheres
to the pepper halves.
Set the peppers onto a plate or onto a dehydrator tray lined
with a non-stick sheet as you continue until all the pepper
halves are breaded.
Note: If the breading does not stick easily to the jalapeno,
rub them with a little water or olive oil.
2. Using a pastry bag, fill the pepper halves with seasoned
cheese, place them back into the shallow bowl with the
breading mixture, sprinkle the breading on top of the
cheese, and place on dehydrator tray lined with a non-stick
sheet .
3. Dehydrate at 105 degrees for 2-3 hours.
Peppers will keep refrigerated up to 3 days. Store in
shallowglass container lined with non-bleached parchment
paper to prevent sticking.
Serve with red cabbage slaw (see next page). Enjoy!
3
Alicia Ojeda
Red Cabbage Slaw
Use as a bed for the Jalapeno Pepper Boats
2 cups, finely shredded red cabbage
¼ cup diced red, yellow or orange
bell peppers
¼ cup loosely packed cilantro sprigs
»» Combine all ingredients, mix well.
½ cup Cool Tex Mex Ranch Ranch
dressing (below) or more as
desired.
Cool Tex Mex Ranch Dressing
A whole food fat dressing | yield: 2 cups
Our version of this classic is rich and creamy without the dairy! With hemp seeds as
the base, this dressing is high in protein, vitamins and minerals, and essential fatty acids
1 cup hemp seeds or soaked
cashews
1 cup peeled and chopped zucchini
or red bell pepper
1 cup water (or more as desired )
½ cup lime or lemon juice
2 tablespoons nutritional yeast
flakes (Red Star Vegetarian Support
Formula)
1 tablespoons minced cilantro
½ teaspoon onion powder
½ teaspoon garlic powder
½ teaspoon dried oregano
½-1 teaspoon crystal salt
1 pinch black pepper
4
»» Place all the ingredients except for the herbs in a blender. Blend
until smooth.
»» Add the herbs and pulse, being careful not to over-blend because
it will turn your dressing green.
»» Store in the refrigerator in a sealed glass jar. Dressing will keep
7–10 days.
•
»» Variations: To serve this dressing as a dip, decrease water to
½ cup and be sure to make it in advance as it thickens when it is
well-chilled. Serve with your favorite crunchy vegetables at your
next party.
»» For an onion dip stir in ¼ cup dried onion flakes.
Alicia Ojeda
Red Lentil Chili
Garnished with jalapeno, scallions and cashew sour cream served with Sweet Corn Cakes | serves 8
Flavorful and filling, this hearty red chili warms you up from the inside!
Vegetables
8 cups sprouted red lentils (4 cups
before sprouting)
1 cup diced carrots
1 cup diced Portobello mushroom
1 cup diced red or yellow bell pepper
1 cup peeled and diced zucchini or
yellow squash
1½ cup finely minced red onion, rinsed
well and gently squeezed
¼ cup finely minced jalapeno, without
the seeds
2 cup seeded and diced tomato
(reserve the seeds and juice in a nut
milk bag and squeeze juice from
seeds, set aside for Chili Sauce),
1 cup fresh corn kernels optional
Chili Sauce
1 cup sun dried tomatoes, soaked
with water to cover until softened
1 dried chile, seeds and stem
removed, soaked until softened
3 teaspoons chili powder
1 teaspoon Ancho chile powder
1-2 cloves garlic, peeled
½ jalapeno, chopped optional
2½ cups tomato juice
1 tablespoon dried oregano
1½ teaspoons cumin
½ teaspoon coriander
2 tablespoons coconut liquid
aminos (Simply Coconut brand
recommended)
1 teaspoon tamarind paste
¼ cup raw apple cider vinegar (Braggs
brand recommended)
¼ cup Irish moss gel
Crystal salt to taste
»» Rinse and drain the lentils well. Place in a 4 quart mixing bowl.
Prepare remaining vegetables, adding to the sprouted lentil
mixture. Mix well. Transfer the mixture to a glass baking dish,
cover with parchment paper and plastic wrap, place in the
dehydrator at 125 degrees for at least 30 minutes – this will help
the vegetable mixture to “sweat” and create a light broth.
•
»» To make the sauce, strain the soak water from the chiles, then
place all the remaining ingredients and half the tomato juice in
the blender and process until smooth, adding the remaining juice
in a thin steady stream to emulsify the sauce. If additional liquid
is needed add water, then taste and adjust seasonings as needed.
Transfer the warmed vegetable mixture to a large mixing bowl,
add Chili Sauce and mix until well combined.
•
»» Chili is ready to serve or can be warmed longer if desired.
•
»» Otherwise serve chili in a bowl, garnished with cashew sour
cream, jalapeno slices and thinly sliced scallions or chives and
Sweet Corn Cakes.
•
»» To store, cool chili completely and refrigerate in an airtight class
container 3-5 days.
•
»» Note: Chili is also yummy served chilled too!
5
Alicia Ojeda
Sweet Corn Cakes
Lightly sweet and flavorful, these cakes are the perfect pairing with our Red Lentil Chili
½ cup water
»» Blend the dates and water in a food processor or blender
until it becomes a smooth paste.
•
2½ cups almond meal (leftover from
almond milk) loosely packed
»» Fluff the almond meal in a large bowl, add the flax meal,
Mila, salt, and corn powder.
»» Toss gently until well mixed.
1 cup packed pitted dates,
approximately 10 oz by weight
1 cup golden flax meal, approximately
1/3 cup before grinding
½ cup Mila or chia seed meal
2 tablespoons corn powder, plus extra
for forming corn cakes
1½ teaspoons crystal salt
¼ cup olive oil
1 cup sweet corn kernels
¼ cup Irish moss gel
Seeded and minced jalapeno,
optional
»» Place the fresh corn in a food processor outfitted with the
“S” blade, pulse to break up the corn kernels, add the Irish
moss gel and olive oil. Process briefly. Add corn mixture to
dry ingredients and knead dough until well incorporated.
»» Form dough into corn cakes of desired size. Dehydrate on
a tray lined with a non-stick sheet, 2-3 hours, invert and
continue drying for 1-2 more hours.
»» To store allow to cool completely, place in an airtight
container and refrigerate 5-7 days.
Food Styling
A special one-day hands-on workshop
C
apture the beauty of your culinary creations in photographs—
.learn how to plate and style your recipes with panache!
Discover the basics of food styling using color, texture, and contrast
in this one-day hands-on workshop. You will learn dozens of tips and
tricks that will enable you to plate dazzling dishes and capture the
beauty of your culinary creations in photographs. All the techniques
you explore in this class will help you showcase your culinary talents on
a website, blog post, eBook, or brochure. You’ll learn saucing, positive
use of negative space, and how to build height and add the illusion of
movement to a plated dish. Learn elements of design, including how to
choose appropriate tableware and props for photos.
Living Light
Living Light International, LLC
6
For class dates, tuition
and other information:
Visit RawFoodChef.com
or call 707-964-2420
301-B North Main Street, Fort Bragg, CA 95437
707-964-2420
RawFoodChef.com
Celebrity Hot Raw Chef
Amy Bacheller
Amy Bacheller
Amy Bacheller, M.Ed, NC, CMT., has almost 20 years of experience in alternative health modalities
which make up her Scent From Heaven holistic healing practice. Amy is certified in aromatherapy,
nutritional counseling, guided imagery, bodywork, energetic healing and raw foods. She is certified
as a gourmet raw food chef/instructor from Living Light. For more information about Amy, visit www.
scentfromheaven-sb.com.
Frankincense Trail Granola
Yield: 4 dehydrator trays | 32 servings • Young Living Essential Oils: Lemon, Thieves, Frankincense
2 cups dry buckwheat groats, soaked
and sprouted, yielding 4 cups
1 cup pecans
½ cup goji berries
½ cup sunflower seeds
½ cup pumpkin seeds
½ cup sesame seeds
4 large Fuji apples
2 tablespoons Lemon juice (one lemon)
8 medjool dates, soaked 4 hours,
drained and pitted
¼ cup coconut syrup or honey
½ cup fresh or frozen raspberries,
chopped
½ cup shredded dry coconut
½ teaspoon Himalayan salt
¼ teaspoon each powdered cinnamon,
ginger, clove and nutmeg
• Young Living essential oils: Lemon,
Frankincense, Thieves
1. Soak the pecans, goji berries, sunflower, pumpkin and sesame
seeds in individual glass containers, overnight in water, with
the following Young Living essential oils added to each: 1 drop
Lemon, 1 drop Thieves, 2 drops Frankincense. Rinse and drain
the nuts and seeds. Keep the goji soaking liquid for later.
2. Grate one apple. In a food processor, fitted with the S blade,
add the grated apple, 1 tablespoon lemon juice, the dates, and
coconut syrup. Process until a smooth slurry is created. If
needed, add more liquid from the goji soaking water.
3. Add the following Young Living Essential Oils to the slurry:
process briefly and set aside: 2 drops Lemon, 2 drops
Frankincense, 2 drops Thieves
4. Grate the remaining 3 apples. Place in a bowl and mix with the
remaining 1 tablespoon lemon juice. Set aside.
5. In a large mixing bowl, add the buckwheat, pecans, seeds, Goji
berries, slurry, grated apple, raspberries, coconut, salt and
powdered spices. Mix well until all blended together.
6. Spread the batter, divided evenly on 4 dehydrator trays lined
with Teflex sheets. Score for granola bars or leave as is.
OMMENTS:
C
• Try using other nuts or seeds such as
7. Dehydrate at 145 degrees for 1 hour. Reduce the temperature
almonds, pecans or flax seeds.
to 115 degrees and dehydrate for 6 to 8 hours. Flip the granola
• Try using other fruit such as
onto a mesh dehydrator tray, peel off the Teflex sheet and
cranberries, raisins or apricots.
continue dehydrating for 12 to 24 hours until completely dry.
• Try using other Young Living essential
oils such as Cinnamon, Ginger, Clove
8. Break the granola apart and store in airtight containers.
or Nutmeg.
This will keep in the fridge for up to three months.
7
Amy Bacheller
Mac Nut Citrus Coconut Milk
Yield: 4 cups | 8 servings • Young Living Essential Oils: Tangerine and Citrus Fresh
1 cup macadamia nuts, soaked 4
hours in 3 cups of water with 2
drops of Tangerine and 2 drops of
Citrus Fresh YLEO
4 cups purified water
2 pitted dates
1 tablespoon coconut flour
2 drops Tangerine YLEO
2 drops Citrus Fresh YLEO
1 Pinch of Himalayan salt
1. Rinse and drain the macadamia nuts.
2. Combine all of the ingredients in a high powered blender and
process until smooth.
3. Add the essential oils and blend briefly.
4. To separate the milk from the pulp, squeeze the mixture
through a cloth mesh bag or a double layer of cheesecloth.
Reserve the pulp for recipes, dehydrate or freeze for later use.
5. Serve at room temperature or chilled. Store in a sealed glass jar
for up to five days in the refrigerator.
OMMENTS:
C
• Make thicker or thinner by adding more or less water to the blender.
• Make sweeter by adding more dates or a few drops of Young Living Stevia extract.
• Create taste variations by adding one to two drops of Young Living Essential Oils to the
finished nut milk. Try Ginger, Cinnamon, Clove, Nutmeg, Thieves or Christmas Spirit.
• Try using other nuts or seeds to make a variety of nut milks.
• Use as the base for smoothies, soups, ice cream, etc.
Mac Nut Citrus Coconut Fudge
1 cup cacao butter, melted
1 cup macadamia butter
¼ cup coconut syrup
¼ teaspoon Himalayan salt
• Seeds of one vanilla bean
1 cup chopped macadamia nuts
¼ cup, plus 1 tablespoon, coconut
flakes, finely shredded
1. Combine the cacao butter, macadamia nut butter and coconut
syrup in a high powered blender and blend until smooth.
2. Add the remaining ingredients, except the chopped nuts and
coconut flakes, and blend briefly.
3. Transfer to a glass bowl and stir in the chopped nuts and ¼ cup
coconut flakes until well coated.
4. Line a 9-inch glass pan with wax paper. Pour the fudge evenly
into the prepared glass pan. Sprinkle the remaining
1 tablespoon of coconut flakes on top.
5. Chill in the freezer for one hour or the fridge for four hours.
Cut when firm. Store in a sealed container for up to one month
in the freezer.
OMMENTS:
C
• Create taste variations by adding using different Young Living Essential Oils.
Try Ginger, Cinnamon, Clove, Nutmeg, Thieves or Christmas Spirit.
• Try using other nuts or seeds to make a variety of fudge.
• Try adding one cup of cacao powder.
8
Amy Bacheller
Mac Nut Citrus Coconut Chocolate Mousse
1 cup Mac Nut Citrus Coconut Milk (see recipe)
1avocado
6 dates, pitted and soaked with one drop
Tangerine YLEO and one drop Citrus Fresh YLEO
½ cup cacao powder, minus 1 tablespoon
¼ cup macadamia nut butter
1/8 teaspoon Himalayan salt
2 - 4 drops of Young Living Stevia Extract, as needed
2 - 4 drops Tangerine Young Living essential oil
2 - 4 drops Citrus Fresh Young Living essential oil
1. Drain the dates, saving the essential oil infused water,
as needed.
2. Combine all ingredients, except the essential oils and
Stevia, in a high powered blender and blend until
smooth and creamy.
3. Add the saved date water, as needed, to keep the
blender moving easily.
4. Add the Stevia, to taste, and blend briefly.
5. Add the Tangerine and Citrus Fresh YLEO, to taste.
Blend in briefly.
6. Store in a covered container in the fridge up to five days.
OMMENTS:
C
• Try a different Young Living essential oil such as cinnamon or ginger.
• For more sweetness, add more Stevia.
• Try 1/3 cup carob powder instead of the cacao. It will be sweeter so use less dates.
• Try a combination of half carob and half cacao.
• Layer with chopped nuts or berries for a parfait.
• Put into a pie crust for pie which can also be frozen.
Mac Nut Citrus Macaroon
Yield: 30 macaroons • Young Living Essential Oils: Tangerine and Citrus Fresh
1 cup macadamia nuts soaked in 2 cups water
with 2 drops of Tangerine YLEO and 2 drops
of Citrus Fresh, YLEO
1 cup coconut flakes
¼ cup coconut nectar
¼ cup coconut oil, melted
½ vanilla bean, seeded
1/8 teaspoon Himalayan salt
OMMENTS:
C
• Try a different Young Living essential oil
such as cinnamon or ginger.
• Try using different nuts such as Brazil nuts.
• Try adding cacao powder to make a
chocolate macaroon.
1. Drain the macadamia nuts.
2. In a food processor, process the macadamia nuts until
finely chopped. Add the coconut flakes and process
until well combined.
3. Add the remaining ingredients, except the essential
oils and process briefly to mix.
4. Add the essential oils and process briefly.
5. Using a small cookie scoop, scoop out about 1 tablespoon of dough and place on a dehydrator tray lined
with a nonstick sheet. Repeat until all the dough is used.
6. Dehydrate at 115 degrees for 6 to 8 hours. Remove the
macaroons from the nonstick sheet and continue to
dehydrate for a total of 12 to 18 hours.
7. Enjoy warm out of the dehydrator. Store the remaining
macaroons in a covered container in the freezer for up
to six months.
9
Brian James Lucas (Chef BeLive)
Chef BeLive is one of the pioneers of the 90’s gourmet raw food movement. He was Executive Chef
and co-owner of Organica: the Living Cuisine restaurant, located in San Francisco, CA. Chef BeLive
received the Number One Favorite Gourmet Raw Chef Award in Best of Raw 2010. He considers himself
a “transitional” gourmet raw chef, specializing in creating raw living cuisine that tastes superb. His
unique style has ensured his place in the pantheon of raw chefs. He is one of the featured chefs in Carol
Alt’s new book, The Raw 50. Find him online at www.ChefBeLive.com.
Cultured Cheese
Mini Raviolis | 2 servings
IN BLENDER OR FOOD PROCESSOR
UNTIL SMOOTH
2 Cup Truly Raw Cashews (soak for 4
hrs, rinsed well)
½ tablespoon Natural Choice Product
proteolytic “Probiotic Powder” (at
http://tinyurl.com/3h7bfv2)
OR
¼ cup Rejuvelac (Free recipe at www.
ChefBeLive.com)
1/3 cup Water (Spring, Structured or
Filtered water)
1¾ teaspoon Salt (Himilayan, Celtic or
Sea)
Raviolis Sauce
IN BLENDER UNTIL SMOOTH
1 cup Tomatoes
¼ cup Green Onions
¼ teaspoon Dried Thyme
¼ teaspoon Dried Minced Onion
¼ teaspoon Dried Rosemary
½ teaspoon Dried Basil
1½ teaspoon Cold Pressed Mild Olive Oil
2 teaspoon Agave, Maple Syrup or 4
soaked Medjool Dates (Dates are raw
option)
½ teaspoon Salt (Himalayan, Celtic or
Sea Salt)
10
»» Put ingredients in a blender or food processer and blend
until smooth. After blending well, place in bowl. If using
proteolytic “Probiotic Powder” by NCP, leave uncovered at
room temperature (between 70-85 degrees) for 6-8 hours. If
it is a warmer temperature, culture for less time, checking it
occasionally for a the desired “bite.” If using Rejuvelac, leave
uncovered at same room temperature for 12-15 hours or
longer, or for less time if the temperature is warmer—also
checking it for a “bite.”
»» Use in ravioli, inside lasagna, or on top of pasta or pizza.
»» NOTE: The advantage to using the proteolytic “Probiotic
Powder” by NCP is that since it is proteolytic it predigests the
truly raw cashew nuts into essential amino acids, fatty acids
and glucose, making it bio available. You can use this probiotic
on any soaked nuts and seeds for the same results and it is
the best probiotic I have found to make raw vegan mock dairy
recipes.
For Ravioli
»» For the ravioli noodle choose zucchini or watermelon daikon
radish. Use vegetable peeler or mandolin to create round
slices, as thin as possible.
»» Place cultured cheese inside zucchini and fold into half
moons, shape of ravioli. After finished, place on serving
plates and add sauce on top.
Make cultured cheese from
previous recipe
Tacos | 4 servings
The taco recipe is taking romaine boats and adding mock refried beans,
guacamole, a little tomato & cilantro and the sour cream.
Mock Refried Beans
Guacamole
IN BLENDER OR FOOD PROCESSOR
2 cups soaked walnuts
½ cup banana
1avocado
1¼ teaspoons cumin
¼ cup water (structured, spring or filtered)
1½ tablespoons cacao powder
¼ teaspoon psyllium husk
1¾ teaspoons salt (Himalayan, Celtic, sea)
Blend until bean consistency.
IN BOWL
3 avocados (mash with fork)
MIX AVOCADO AND FOLLOWING
INGREDIENTS
4 servings
Cultured Coconut Cashew
Sour Cream 4 servings
BLEND
4 cups coconut meat
1/2 cup Truly Raw Cashews
1 cup coconut water
1 teaspoon of NCP proteolytic
“Probiotic Powder” (at http://
tinyurl.com/3h7bfv2)
OR
1/3 cup Rejuvelac (recipe available at
www.ChefBeLive.com for free)
2 servings
• Juice from one lemon or lime
1 cup chopped cilantro
1 cup chopped tomatoes
¼ teaspoon black pepper
• Add habañero or cayenne (optional)
1¾ teaspoons salt (Himalayan, Celtic, sea)
»» Put ingredients in a blender or food processer and blend
until smooth. After blending well, place in bowl. If using
proteolytic “Probiotic Powder” by NCP, leave uncovered at
room temperature (between 70-85 degrees) for 6-8 hours. If
it is a warmer temperature, culture for less time, checking it
occasionally for a the desired “bite.” If using Rejuvelac, leave
uncovered at same room temperature for 12-15 hours or
longer, or for less time if the temperature is warmer—also
checking it for a “bite.”
»» NOTE: The advantage to using the proteolytic “Probiotic
Powder” by NCP is that since it is proteolytic it predigests the
truly raw cashew nuts into essential amino acids, fatty acids
and glucose, making it bio available. You can use this probiotic
on any soaked nuts and seeds for the same results and it is
the best probiotic I have found to make raw vegan mock dairy
recipes.
»» Just a little assembly.
»» Tomatoes, cilantro and romaine boats are the ingredients
and then the previous ingredients from mock refried beans,
guacamole and sour cream.
11
Cherie Soria
Cherie Soria
Founder and director of Living Light Culinary Arts Institute, Cherie Soria is known as the “Mother of
Gourmet Raw Cuisine.” Cherie has taught students and world-famous chefs and instructors from around
the world more than 17 years. Cherie is also the author of three books, including Angel Foods: Healthy
Recipes for Heavenly Bodies and The Raw Food Revolution Diet: Feast, Lose Weight, Gain Energy, Feel
Younger (coauthored by Brenda Davis and Vesanto Melina). Visit www.rawfoodchef.com.
INTERNATIONAL SALAD TRIO
Mexican Corn & Avocado Salad
Greek Rice Salad
Yield: 6 cups | serves 6
Yield: 4 cups | serves 4-6
2 cups fresh corn kernels
2 cups small cherry tomatoes, quartered
1½ cups red bell peppers, diced
¼ cup cilantro, rough chopped
1-2 fresh red chili peppers, minced or pinch cayenne
pepper
1 tablespoon lemon or lime juice
1 tablespoon olive oil
1 tablespoon green onion thinly sliced
1 clove garlic (½ teaspoon), pureed
½ teaspoon Himalayan crystal salt
¾
¾
½
½
½
¼
¼
¼
3
1½
1½
1½
1
1-2
½-¾
1½
¼
1 avocado, diced
1. Combine ingredients except avocado and toss.
2. Add avocado and toss again gently.
3. Served chilled. Refrigerate in a sealed glass jar
for up to 3 days.
12
cup wild rice, (2 cups of bloomed wild rice)
cup zucchini, diced
cup tomato, seeded and diced
cup cucumber seeded and diced
cup pine nuts, rough chopped
cup orange juice
cup lemon juice
cup grapes leaves, finely chopped
tablespoons olive oil
tablespoons scallions, thinly sliced
tablespoons parsley, minced
tablespoons dill, minced
tablespoon currants
cloves (½ teaspoon) garlic, pureed
teaspoon of Himalayan crystal salt
teaspoons fresh oregano, minced
teaspoon black pepper
»» Put all the ingredients in a large bowl and
toss gently.
Cherie Soria
Vegetable Antipasto | Yield: 12 servings
Marinade
Vegetables
1½
¾
1
4½
4½
4½
4½
½
cups orange juice
cup lemon juice
cup olive oil
teaspoons Italian seasoning
teaspoons onion powder
teaspoons salt
teaspoons pureed garlic
teaspoon powdered mustard
4 zucchini, quartered lengthwise, then cut crosswise into
pieces
1 pound green beans, sliced lengthwise
2 cups small cauliflower florets
2 cups small broccoli florets
1 red bell pepper, julienned about 2 inches long
½ pound crimini mushrooms, sliced (about 20)
1 leek, thinly sliced
1. For the marinade: Combine ingredients and stir.
2. Toss the vegetables with the marinade.
3. Put the vegetable mixture into glass jars, and marinate in the refrigerator for
8 hours or overnight. Or, dehydrate in glass jar with lid at 125 degrees for 2 hours.
4. Store an airtight container in the refrigerator for up to 4 days.
• BONUS RECIPE •
Coconut Cashew Cardamom Crescents | Yields 36 small crescents (serves 12)
1½ cup Divine Organics
Unsweetened Shredded
Coconut
1/3 cup Royal Himalayan Raw
Creamy Cashews
1/3 cup A Taste of Paradise
Coconut Oil, room
temperature
1/3 cup Divine Organics Thai
Coconut Sugar
1 teaspoon ground cardamom
½ teaspoon Royal Himalayan
Crystal Salt
36 whole Royal Himalayan Raw
Creamy Cashews
1. Put 1 cup shredded coconut, along with the cashews in
a food processer and process briefly. Add the coconut
oil, coconut sugar, cardamom, and salt and process until
the mixture is thoroughly combined and forms a tender,
sticky candy. Remove the mixture and knead in the
remaining shredded coconut.
2. Form 32 firmly packed crescent-shaped candies, using
1 tablespoon of the mixture for each candy. Press a
cashew into the top of each crescent. (The goal is to form
them into a shape similar to the shape of a cashew, with
tall sides.) Chill for 30 minutes.
3. Store in sealed container in the refrigerator for up to
2 weeks.
13
Cherie Soria
Creamy Red Bell Pepper Chipotle Soup | Yield: 8 cups (6-8 servings)
1
4
2
1
1
1½
1
1
1
½
¼
¼
1/8
1
cup cashews, soaked for 1-2 hours
cups water (plus one additional cup, if needed)
cups red bell peppers, seeded and chopped
smoked chipotle pepper, soaked for 1 hour
tablespoon light miso
teaspoons Himalayan crystal salt
teaspoon lemon juice
teaspoon nutritional yeast
teaspoon paprika
teaspoon onion powder
teaspoon smoked paprika
teaspoon garlic powder
teaspoon white pepper
cup tomatoes, peeled, seeded, and chopped
1. Combine soaked cashews with 2 cups of the water and
blend until creamy.
2. Add chopped bell peppers, soaked chipotle pepper,
light miso, salt, lemon juice, nutritional yeast, regular
and smoked paprika, onion powder, garlic powder, and
white pepper and blend thoroughly.
3. Add the peeled, seeded tomatoes, and 2 more cups of
the remaining water and blend again.
4. Add additional water, if needed, to achieve the desired
consistency -- it should be creamy, like sour cream, but
not overly thick.
5. Adjust salt, if needed. Serve with a dollop of Pine Nut
and Cashew Sour Cream (see recipe below.)
Pine Nut and Cashew Sour Cream
½ cup pine nuts
½ cup cashews, soaked
½ cup water
1 tablespoon light miso
1 tablespoon lemon juice
1 dash white pepper
1 dash nutmeg
1 dash crystal salt
1. To make the sour cream topping, blend ingredients in a
blender until smooth.
2. The leftover sour cream may be stored in the fridge for
up to one week in a sealed glass jar.
Jalapeño Onion Corn Bread | Yield: 16 pieces (serves 8)
4 cups fresh or frozen corn kernels
2 cups freeze dried corn, ground
using a spice grinder or blender
2 cups white almond flour
½ cup coconut butter, warm to
soften
½ cup warm water
½ tablespoon Himalayan crystal
salt
½ teaspoon cayenne pepper
¼ cup onion, minced, rinsed, and
towel blotted
1-2 jalapeño peppers, seeded and
minced
14
1. Put fresh and ground freeze dried corn, almonds flour, soft coconut
butter, warm water, and salt in a food processer and process until
smooth.
2. Add the minced onions and jalapeño to the food processer and pulse
briefly, just to mix. Do not puree.
3. Spread the batter onto a 16–x 16–inch dehydrator tray covered with
a nonstick sheet. Spread the batter about ½-inch thick. Using a dull
knife or spatula, score the batter 4”x 4” to form 16 squares.
4. Dehydrate at 125 degrees for 1 hour. Flip the bread and remove nonstick sheet. Reduce the temperature to 105 degrees and dehydrate for
another 4-6 hours or until bread is pliable but easy to handle without
falling apart. Serve warm with coconut butter or spread of choice.
5. Allow to cool thoroughly before storing in a sealed container in the
refrigerator for up to 1 week.
Cherie Soria
Corn Fritters | Serves 4 (makes 16 fritters)
4 cups fresh corn kernels
1 cup macadamia nut butter
¾ cup freeze dried corn, ground
(a spice grinder is perfect for this task)
½ cup finely ground almonds
¼ cup golden flax meal
¼ cup celery, minced
¼ cup red bell pepper, minced
3 tablespoons onion, minced
2 tablespoons dried shiitake
mushrooms powder
2 tablespoons lemon juice
1 teaspoon Himalayan crystal salt
1 teaspoon onion powder
1 teaspoon red jalapeño, seeded and
minced
1 teaspoon poultry seasoning
½ teaspoon smoked salt
1 clove (1/2 teaspoon) garlic, pureed
1/8 teaspoon white pepper
Variation:
Corn Cakes
1. Put the 4 cups of corn in a food processor and pulse briefly to
break the kernels into pieces.
2. Add remaining ingredients, except remaining ½ -1 cup corn
kernels, and pulse again to blend. Do not over process – it
should not be a puree.
3. Spread evenly on a dehydrator sheet and dehydrate for 1 hour
at 130 degrees. Flip over and continue dehydrating for another
hour.
4. Cut the mixture into 16 equal pieces (4x4) and form each
portion into oval-shaped fritters, about ½ -inch thick.
5. Place the fritters on a dehydrator screen (no non-stick sheet
required) in a dehydrator set at 105 degrees Fahrenheit for
another 12 – 18 hours prior to serving (depending upon the
amount of crunch vs. tenderness desired). Once the desired
texture is achieved, they will hold in the dehydrator for 4 hours
at 105 degrees without drying out too much.
6. Serve with Chimichurri Sauce, Sweet Chili Sauce, or Tarter
Sauce (see recipes, below and next page).
1. Add 2 cups of corn kernels to the mixture before forming it into cakes in direction #4 (below).
2. Remove the partially dehydrated mixture from the dehydrator tray (per directions, above)
and place it in a bowl. Add 2 cups of corn kernels and knead the mixture together, by hand.
Divide the mixture into 16 equal pieces and form small round cakes, about ½-inch thick.
3. Place the cakes back on the dehydrator screen (no non-stick sheet required) and continue
dehydrating at 105 degrees Fahrenheit for another 8 -12 hours prior to serving (depending
upon the amount of crunch vs. tenderness desired. Once the desired texture is achieved,
they will hold in the dehydrator for 4 hours at 105 degrees without drying out too much.
4. Serve on a bed of wilted spinach and top with Creamy Dill Sauce, or Chimichurri Sauce.
Chimichurri Sauce with Chlorella (or Spirulina) | Yield: 1 cup
1 cup fresh parsley (packed)
1 cup fresh cilantro (packed)
½ cup lemon juice
2-3 tablespoons chlorella or spirulina (HealthForce Nutritionals brand, preferred)
2 teaspoon ground cumin
4 cloves garlic cloves (2 teaspoons, pureed)
1½-2 teaspoons dried crushed red pepper
1 teaspoon Himalayan crystal salt
½ cup olive oil
1. Put the parsley, cilantro, lemon juice, chlorella or spirulina,
cumin, garlic, crushed red pepper, and salt and in a blender
and blend to a coarse paste. The perfect texture will appear
to have tiny pieces of crushed herbs –not completely
smooth.
2. With the blender still running, pour in the olive oil in a
thin stream to thicken and emulsify the sauce.
3. Store Chimichurri Sauce in a sealed glass jar in the
refrigerator for up to one week.
15
Cherie Soria
Sweet Chili Sauce | Yield: 2 cups
1½ cups large dehydrated chilies, soaked for 1 hour
and seeded
1 cup red bell pepper, chopped
½ cup coconut syrup (can substitute pure agave)
½ cup lemon juice
1½ tablespoons ginger, finely grated
4 teaspoons tamari
1 tablespoon onion powder
1 tablespoon dulse powder, optional for fishy flavor
2 teaspoons garlic puree
¾ teaspoon Himalayan crystal salt
»» Blend ingredients until smooth. Store in a sealed
glass jar in the refrigerator for up to one week.
Creamy Dill (Tartar) Sauce | Yield: 2 cups
½
½
1/3
3
½
¼
3
¼
¼
2½
1½
cup cashews, soaked in water 2 hours
cup pine nuts, soaked in water 2 hours
cup plus 2 teaspoons lemon juice
tablespoons coconut syrup (can substitute agave)
teaspoon salt
cup water, or more as needed
tablespoons dill weed, minced
cup capers
cup celery, minced
tablespoons horseradish
tablespoons red onion, minced
1. Place cashews, lemon juice, syrup, and salt in
a blender and add just enough water to form a
thick, smooth cream. Mixture should be smooth
and creamy with a satiny appearance.
2. Pulse in remaining ingredients just to mix. Do
not over process or mixture will turn green.
Store Tartar Sauce in a sealed glass jar in the
refrigerator for up to one week.
• BONUS RECIPE •
“Braised” Spinach with Mustard Lemongrette | Yield: 3 cups (6 servings)
Mustard Lemongrette Dressing
¼ cup olive oil
2½ tablespoons lemon juice
2 tablespoons minced red onion
2 tablespoons light miso
2 tablespoons Dijon mustard
1 teaspoon agave nectar
½ teaspoon Himalayan crystal salt
3 quarts baby spinach, packed
16
1. For the dressing: Blend all of the oil, lemon juice,
onion, miso, agave, and salt until smooth.
2. In a large bowl, toss the spinach with the
dressing, and massage it well for a couple of
minutes to soften. The spinach should take on
a broken-down, “cooked” appearance. (Braised
Spinach should resemble cooked spinach.)
3. To serve, mound each serving onto an individual
plate.
Raw Culinary Arts
Associate Chef and Instructor Certification™
For Individuals, Chefs, and Instructors
T
he highly regarded Raw Culinary Arts Associate Chef and Instructor
Certification™ includes FUNdamentals of Raw Living Foods™, Sharpen Up
Your Knife Skills!™, Essentials of Raw Culinary Arts™, Raw Culinary Arts Associate
Chef and Instructor Training™, and Science of Raw Food Nutrition™ I, the
foundation upon which we have built all of our subsequent certification programs.
These 6 classes may be taken consecutively in the same session or individually
within a 24-month period. Completing the Raw Culinary Arts Associate Chef
and Instructor Certification™ provides students with essential techniques and
skills they need to become proficient in the art of raw cuisine, and is a prerequisite
for continuing with Living Light’s advanced trainings. Novices welcome!
Living Light
or call 707-964-2420
707-964-2420
RawFoodChef.com
Gourmet Raw Food Chef Certification™
T
his all-inclusive series of courses takes students to the next level of confidence and expertise: exploring world cuisines, developing recipes, transforming traditional cooked dishes into health-promoting gourmet raw cuisine,
organizing large events, and learning about the science of raw food nutrition.
You’ll go home empowered and confident in your ability to produce incredible
new dishes without the need for recipes. You will also learn to write recipes suitable for publishing. Once the Associate Chef and Instructor Certification™
Series is completed, the following subsequent courses may be taken within
two years:
•
•
•
•
Ethnic Flavors in Recipe Development™
RawFusion Gourmet Spa Cuisine™
Raw Event Catering and Elegant Entertaining™
Pastry Arts—Unbaked!™
Living Light
or call 707-964-2420
707-964-2420
RawFoodChef.com
Colleen Cackowski
Colleen Cackowski
Chef Colleen has been a raw foodist since 1996. Specializing in new recipe development, Colleen
currently works as a featured Pastry Chef at Euphoria Loves Rawvolution in Santa Monica, and also as
a consultant to Erewhon Natural Foods in Los Angeles where she launched and manages the company’s
own line of packaged raw food products under the Erewhon brand. Colleen was a winner of several
raw cacao contests and works part-time at the world-renowned Tonic Bar in LA. For more information,
visit www.bestrawchef.com.
Not-So-Thin Mint Pie
Yield: One 8-9” pie | 8 servings
Crust
2½ cups shredded coconut
1 cup almonds, soaked and dehydrated
¼-½ cup date paste
½ cup coconut sugar
¼ cup young coconut meat
¼ cup cacao nibs
½ teaspoon vanilla
1/8 teaspoon salt
Optional:
¼ cup cacao powder for a chocolate crust
Filling
2
1
1
1
1
avocados, pitted and peeled
cup cacao powder
cup coconut oil
cup coconut water
cup coconut sugar or ½ cup
coconut sugar paste
¼-½ cup date paste
2-3 tablespoons Irish moss
1 teaspoon vanilla
6 drops Young Living Peppermint
Essential Oil
Garnish
Cacoa nibs
18
1. For the crust: Put all ingredients in a food processor with an
“S” blade and process until mixture starts to clump together,
but does not become too oily.
Add cacao nibs last so they keep their shape and texture.
2. Place crumbled mixture in a spring form pan and loosely
arrange so you have an even layer on all sides and the base.
Press mixture into the pan to form a solid crust, taking care
to not have areas that are too thick near the base of the pan.
3. For the filling: Place all ingredients in a VitaMix, except
coconut oil, and blend. Add coconut oil last. Make sure
everything is well combined. Add more coconut water if
necessary to achieve desired consistency. If you add more
coconut water, you may also need to add more Irish moss for
the pie to set properly.
4. Pour filling into the pan with the crust. Garnish with cacao
nibs and place in freezer to set.
Colleen Cackowski
Low-Glycemic Superfood Green Ice Cream with Hot Fudge Sauce
Yield: One delicious meal replacement serving
Hot Fudge Sauce
3 tablespoons coconut oil, warmed to
liquid
3 tablespoons cacao or carob powder
3 tablespoons mesquite
3 tablespoons tocotrienols
2 tablespoons lucuma
1-2 droppers chocolate extract
1 dropper chocolate stevia
1 dropper vanilla stevia
1 Pinch salt
• Warm gynostemma tea
Optional:
1 tablespoon protein powder
½ teaspoon Eucommia bark powder
½ teaspoon He Shou Wu
½ teaspoon Reishi mushroom powder
Ice Cream
2½ cups crushed ice
4 tablespoons tocotrienols (Vitamin E)
2 tablespoons lucuma
1 tablespoon raw almond butter
1 tablespoon Sunwarrior raw vegan
protein powder (or your favorite
protein powder)
1 tablespoon maca
1 tablespoon mesquite
1 tablespoon barley juice powder
1 tablespoon Vitality Greens (or
substitute your favorite green powder*)
2 teaspoons pumpkin seed oil or Udo’s
Oil 3-6-9 Blend
1 teaspoon spirulina
1 teaspoon chlorella
¼ teaspoon cinnamon
3 drops Young Living Peppermint
Essential oil
Sweeten to taste: I usually use 3-4 droppers
of SweetLeaf stevia (Chocolate, Vanilla and/
or English Toffee flavors) but you can use
whichever is your preferred sweetener.
1. For the fudge sauce: Put all ingredients except the warm tea
into a cup or mixing bowl and start to stir.
2. Gradually add the warm gynostemma tea to the mixture
until you reach the consistency of sauce you desire. Set aside.
3. For the ice cream: Add half of the ice to the bottom of a
VitaMix container. Add all the superfood ingredients next.
Top off the mixture with the remaining ice.
4. Use the tamper to blend the ingredients together until
smooth and creamy, taking care not to overblend or you will
end up with a smoothie instead of ice cream.
5. Pour half of the ice cream into a glass. Add half the hot fudge
sauce on top. Add the remaining ice cream next, followed
again by hot fudge sauce for a parfait style sundae.
6. Sprinkle with cinnamon powder and garnish with cacao nibs,
goji berries or anything else you choose.
»» Note: this recipe is suitable for people with candida or blood
sugar issues because there is no sugar used in this recipe.
People with blood sugar issues should avoid using carob
which has a small amount of natural sugar. You can also
substitute xylitol or Lakanto as a low-glycemic sweetener.
•••
Garnish
cinnamon, cacao nibs, goji berries
*Optional:
You can add whatever other superfoods you like to this recipe.
Switch out green powders for other ingredients, like cacao, etc.
Experiment with different flavors!
19
Cristina Archila
Cristina Archila
The NEW Hot Raw Chef, Cristina Archila, is a graduate of Ringling School of Art & Design, Living Light
Culinary Institute,and Matthew Kenney Academy. She has studied Raw Food Nutrition, Instruction,
& Preparation with reputable chefs: Cherie Soria, Jennifer Cornbleet, Matthew Kenney, and Russell
James. She is the co-author of Snog Healthy Treats Cookbook. Her clients include Snog, (a London based
international frozen treat shop, voted as one of Britain’s CoolBrands 2010/2011), Discovery Channel,
and Whole Foods Market. Through her company RAW FOOD ARTIST, Cristina offers chef services and
classes. Her mission is to inspire people to eat healthier foods. She is a native of Bogota, Colombia and
lives in Los Angeles. For more information, visit Cristina's website at www.rawfoodartist.com.
Mojito Mousse on Coconut Crust | 6 servings
Coconut Crust
1 cup walnuts
1¼ cups unsweetened shredded
dried coconut
¼ teaspoon salt
4 Medjools dates, pitted
2 tablespoons agave nectar or
maple syrup
Mojito Mousse
1½ cups young coconut meat,
(from about 3 coconuts)
1 cup lime juice, freshly
squeezed
¾ cup agave nectar or maple
syrup
½ cup fresh spearmint leaves,
tightly packed
3 tablespoons coconut oil,
warmed to liquid
20
»» For the crust, combine the walnuts, coconut and salt in food
processor. Process until finely ground and loose. Add dates
and agave nectar and process until the mixture begins to
stick together forming coarse crumbs. Do not over-process.
Sprinkle mixture into 6 dessert glasses or ramekins. Press to
compact with your hands or use a small offset spatula. Set in the
refrigerator for 15 minutes.
•••
»» For the mousse, place the coconut meat, the lime juice, agave
nectar, and spearmint in a blender and process until smooth.
Add the coconut oil and process until it is well incorporated and
very smooth.
»» Distribute the mousse evenly in all 6 glasses. Cover well and
refrigerate for 3 hours. Garnish with spearmint and serve
chilled.
»» Covered and stored in the refrigerator, this dessert will keep for
3 days.
»» Variation: For the Mojito mousse, fresh mashed avocado can
be substituted for the young coconut meat.
Cristina Archila
Butternut Squash Risotto with Sage Cream and Mushrooms | 6 servings
Mushrooms
2 tablespoons olive oil
1 tablespoon Tamari, wheat-free
¼ teaspoon agave nectar or
maple syrup
¼ teaspoon garlic powder
1 cup shiitake mushrooms, sliced
»» For the mushrooms, in a medium bowl, mix the olive oil, tamari,
agave nectar and garlic powder. Add the mushrooms and toss
until coated. Place inside a dehydrator set at 145º for 20-30
minutes and allow to marinade.
•••
Risotto
1 cup cashew nuts
1 teaspoon salt
3 cups butternut squash, peeled
and cubed
¼ cup olive oil
2 tablespoons lemon juice
1 teaspoon agave nectar or maple
syrup
1 clove garlic, grated
1 tablespoon onion, minced
¼ teaspoon nutmeg, ground
1 tablespoon parsley, minced
»» Place cashews and salt in a food processor fitted with the s-blade
and process into small pieces. Add butternut squash and pulse
lightly to chop into small pieces. Be careful not to over-process.
»» In a large bowl, combine the cashew and butternut squash mixture
with olive oil, lemon juice, agave nectar (or maple syrup), garlic,
onion, and nutmeg.
•••
Sage Cream
1 cup cashews, soaked and
drained
¾ cup water (more if needed)
1 clove garlic
½ teaspoon salt (more if desired)
½ teaspoon agave nectar or
maple syrup
4 sage leaves, fresh
»» For the sage cream, in a high-speed blender, blend all of the
ingredients until smooth. You may add more water if a lighter
cream is desired.
»» Serve the butternut squash risotto and drizzle with sage cream.
Top with marinated mushrooms and garnish with minced parsley.
»» The butternut squash risotto, sage cream, and mushrooms will
keep for three days when stored in a sealed container inside the
refrigerator.
»» Variation: For a creamy style risotto combine the sage cream
with the butternut squash mixture before serving. Top with
marinated mushrooms and garnish with minced parsley.
21
Judita Wignall
Judita Wignall
Associate Chef and Instructor Judita Wignall is a Certified Holistic Health Counselor from the Institute for
Integrative Nutrition in New York City. She is passionate about raw foods and nutrition and is author of
a new recipe book, Going Raw. Due to health issues, Judita reassessed her diet and lifestyle, and fell in
love with raw foods. As a model, actress, and musician, she credits raw foods for helping her reach an
incredible state of health, and keep her weight down, energy up, and skin clear. For more information,
visit her website at www.rawjudita.com.
Berries and Cream Crepes
Soak time: 2 hours; prep time: 30 minutes; drying time: 6 hours | 6 servings
Crepes
This is a fun treat I like to serve for brunch and special occasions. You can make the
crepes and cream a few days ahead of time as they keep very well in the refrigerator.
4bananas
1/8 teaspoon cinnamon
»» Place all ingredients in a food processor and blend until smooth.
»» Pour batter 1/3 cup at a time onto a non-stick dehydrator sheet.
»» Use a small offset spatula to form into 6” disks. Makes about 6-8 crepes.
»» Dry at 110 degrees for 6 hours or until dry but still pliable.
»» No need to transfer to a mesh screen. As long as you can peel crepe
from non-stick sheet without it sticking.
Cream
2 cups cashews, soaked
2 hours
½ cup water
¼ cup agave nectar
½ vanilla bean, scraped
Raspberry Sauce
2 cups fresh or frozen
raspberries
2 tablespoons agave nectar
Additional filling
22
2 cups strawberries,
quartered
2 cups blueberries
•
»» Process the cashews, water, agave nectar and
vanilla in a high-power blender until smooth.
Add more water if too thick, one tablespoon
at a time.
»» Chill at least two hours to firm.
•
»» Place ingredients in a food processor and
blend until smooth.
•
»» To assemble, spread cream in center of each crepe. Add fruit and fold
sides toward center, like a cannoli. Drizzle raspberry sauce over crepe
and top with additional fruit and serve.
Judita Wignall
Asian Noodle ‘Stir Fry’
Soak time: 30 minutes; prep time: 30 minutes | 4 servings
For a ‘stir fry’ this is incredibly light yet still filling and a favorite
among my friends because of its wonderful array of Asian flavors
Noodles
1 package (12 ounces) kelp noodles
• juice of one small lemon
½ cup arame, soaked 5 minutes
2 cups packed baby spinach
2 cups shredded napa cabbage
1 cup thinly sliced shitake mushrooms
½ cup bean sprouts
2 scallions, green and white parts thinly
sliced
1 large carrot, julienned
1 tablespoon black sesame seeds
¼ cup almonds, chopped
»» Loosen and rinse kelp noodles. Place in a medium size bowl
and cover with water. Add the lemon juice and allow to soak
for at least 30 minutes. This will soften the noodles.
»» Rinse and drain well and transfer to a large bowl.
»» Add soaked arame, spinach, cabbage, mushrooms, bean
sprouts, scallions, carrot and sesame seeds and toss.
•••
Sauce
1/3 cup tamari
3 tablespoons palm sugar
1 tablespoon grated ginger
1 tablespoon toasted sesame oil
1 teaspoon sea salt
1 clove garlic, crushed or finely minced
½ teaspoon crushed red pepper
»» To make the sauce, combine tamari, palm sugar, ginger,
sesame oil, garlic and crushed red pepper in a blender. Pour
sauce over noodles and toss.
»» Let sit for one hour to allow flavors to mingle. You may even
place them in your dehydrator for one hour at 145 degrees
for a warm noodle dish.
»» Top each serving with chopped almonds.
»» Will keep for one day in the refrigerator.
»» Note: Kelp noodles are what remains when the outer skin
of kelp is removed. They are indeed raw and make a great
alternative to flour noodles. They’re neutral tasting and will
take on whatever flavor or sauce you dress them in.
23
Dr. Karin Dina, D.C.
Dr. Karin Dina, D.C.
Dr. Karin Dina, D.C. became interested in nutrition in 1988 and has been studying and practicing raw
food nutrition since 1990. She is a doctor of chiropractic with an honors educational background in
both naturopathic medicine from Bastyr University and biology. She maintained a private practice in
chiropractic and nutrition consulting and is the co-creator and instructor of the Science of Raw Food
Nutrition series of classes at the Living Light Culinary Institute with her husband, Dr. Rick Dina, D.C.
For more information, visit their website at www.rawfoodeducation.com.
Supersize Your Salad! • Presentation by Dr. Karin Dina, D.C.
Recipes by Dr. Karin Dina, D.C. and Dr. Rick Dina, D.C.
Garden Vegetable Salad
4 cups Romaine lettuce, chopped (188 grams)
4 cups Dandelion greens, chopped (99 grams)
1 cup tomato, chopped (180 grams)
1 cup cucumber, chopped (104 grams)
1 cup carrots, grated (110 grams)
½ cup Basil, fresh chopped (21.2 grams)
»» Prepare ingredients as stated above and place
in large salad bowl.
•••
Salad Dressing Recipe
2 tablespoons Lemon juice, fresh squeezed (30.5 grams)
1½ cups yellow summer squash, chopped (187 grams)
¼ cup red bell peppers, chopped (37.25 grams)
2 tablespoons almonds (17.88 grams)
2 tablespoons sesame seeds, unhulled (18 grams)
2 teaspoons Chia seeds (8.5 grams)
O
ne of the many things students
have mentioned that they
appreciate about our classes is that we
show them how to incorporate more
whole natural plant foods into their
diet in a relatable and understandable
way. One topic that many students find
particularly valuable is looking at the
nutrient content of different raw recipes
and menus.
ere are the vitamin and mineral
H
contents of these two recipes:
24
»» Pour lemon juice into a blender, such as a VitaMix, add chopped squash and red bell pepper.
Blend until smooth. Add almonds and sesame
seeds and once again, blend until smooth. Add
chia seeds to mixture and blend until smooth.
Salad + Dressing
Adult Daily Requirements
Calories
471.2
Calcium
664.8 milligrams
1,000 – 1,200 milligrams
Iron
10.8 milligrams
8 – 18 milligrams
Magnesium
271.2 milligrams
310 – 420 milligrams
2,681.6 milligrams
4,700 milligrams
4.68 milligrams
8 – 11 milligrams
Potassium
Zinc
Martine Lussier
Martine Lussier
Martine Lussier is Culinary Programs Manager and full-time instructor at Living Light Culinary Arts
Institute. She is a certified Professional Raw Food Chef™ at Living Light, and she is passionate about
nutrition and culinary arts. Martine is an active sportswoman who knows the value of raw vegan foods
for health and vitality. She loves developing new recipes and teaching others how to prepare health
promoting foods for themselves and their families.
Shiitake Sliders with Apple Fennel Mustard
Bread and Butter Pickles on the side | yield: 45 burgers (serves 15)
Patties
These sliders are the perfect finger food to enjoy with family & friends. Gluten-free.
8
1
1
1
2 cups sunflower seeds, soaked 4 hours,
rinsed and drained
1 cup beet pulp
¼ cup celery, minced
¼ cup red onion, minced
3 tablespoons fresh parsley, minced
2 tablespoons olive oil
2 tablespoons tahini
2 tablespoons red miso
1 tablespoon ground flaxmeal
1 tablespoon Mila
2 teaspoons poultry seasonings
2 teaspoons garlic, microplaned
1 teaspoon Montreal steak spice blend
½ teaspoon onion powder
¼ teaspoon white pepper
Cremini mushrooms, minced
tablespoon lemon juice
pinch of sea salt
pinch ground black pepper
Apple fennel mustard
1
1
2
3
1
cup hot mustard
apple peeled, cored and shredded
shallots, minced
tablespoons evaporated cane juice
tablespoon fennel seeds, crushed
1. For patties, marinate the mushrooms with lemon juice,
ground black pepper and salt in a bowl. Let sit 15 minutes.
Drain.
2. Using a Champion juicer with the homogenizing plate,
process the soaked and drained sunflower seeds.
3 In a large bowl, mix by hand the homogenizing sunflower
seeds, beet pulp, marinated mushrooms, celery, onion, and
parsley until well combined.
4. Add the olive oil, tahini, red miso, poultry seasonings,
garlic, Montreal steak spice blend, onion powder and white
pepper. Mix well by hand.
5 Add the ground flax meal and mila and mix again.
6. Shape patties using 1 tablespoon of the batter. Flatten to
about ¼ inch thick.
7. Place each patty on a dehydrator tray using a nonstick
sheet.
8. Dehydrate for 8 hours @ 105 degrees.
9. Remove nonstick sheet and dehydrate for another 8-10
hours.
10. For making mustard, mix all ingredients in a bowl and
refrigerate until ready to use.
25
Martine Lussier
Shitake mushroom “buns”
90 medium shitake mushrooms, cleaned
and stems removed
½ cup lemon juice
¼ cup olive oil
2 tablespoons agave nectar
1 teaspoon salt
Garnishes
Cherry tomatoes, sliced
Clover sprouts
White sesame seeds
Avocado slices
11. For shitake mushrooms buns, whisk the lemon juice, olive
oil, agave nectar, and salt in a large bowl. Add shitake
mushrooms to the marinade and toss. Let mushrooms sit for
approximately 30 minutes. Using a clean towel, pat dry each
marinated shitake mushroom.
12. To assemble the Shiitake sliders, place one shitake
mushroom, cap down, and put one patty on top of it. Add ½
teaspoon of apple fennel mustard, one slice of cherry tomato,
avocado slice, sprouts and place another marinated shitake
mushroom, cap up. Sprinkle with sesame seeds. Repeat the
assembly for the remaining mini burgers
Marinated Zucchinis | yield: 6 cups
This marinated zucchini will remind you of delicious bread and butter pickles. They are good to serve
all year around, especially during summer time. They are a good addition to Shiitake Sliders!
1½
1
2/3
½
¼
2
1
1/3
pounds zucchini, thinly sliced
red onion, finely julienne
cup lemon juice
cup coconut nectar
cup clear agave nectar
cloves garlic, microplaned
teaspoon brown mustard seeds
teaspoon turmeric
1. In a large mixing bowl, whisk the lemon juice, coconut and
agave nectar, garlic, mustard seeds and turmeric.
2. Add the zucchinis and red onion and mix gently by hands.
3. Transfer the seasoned zucchini mixture into an half gallon
jar and refrigerate for 8 hours or overnight.
4. Serve as a condiment. Will well complement burgers,
sandwiches and salads.
Storage: 14 days
Living Light International
Winner of the Sustainable Quality Award
Mendocino Coast Chamber of Commerce 2010-2011
Living Light is honored to be recognized as the
winner of the Sustainable Quality Award from
the Mendocino Coast Chamber of Commerce.
The first year we opened we were named
Business of the Year by the Chamber, and we
are delighted to add this latest award to our list
of accomplishments.
We are proud to be a part of this wonderful,
progressive community in one of the most
beautiful spots in the world. We would like to
extend our sincere thanks to the Chamber
for recognizing our company as a leader in
sustainability.
26
Martine Lussier
Lavender Blueberry Ice Cream with a Pistachio Crown and Ancho
Chocolate Filling | yield: 6 cups (makes 16 ice cream pops)
The floral and fruit flavors will give you a cool sensation at first,
with a nice warm finish of Ancho chili-chocolate sensation.
2 cups cashews, soaked
4 hours, drained
1. Using a high speed blender, blend cashews, coconut meat, coconut sugar,
water, thawed blueberries and Irish moss paste until smooth.
2 cups coconut meat
2. Add lecithin powder, coconut oil. Blend until all ingredients are well
incorporated. Take 1 cup of the mixture out, set aside.
1½ cups coconut sugar
paste
1 cup water
½ cup frozen
blueberries, thawed
¼ cup Irish moss paste
2 tablespoons lecithin
powder
1 tablespoon coconut
oil, warmed to liquid
3 drops Young Living
Lavender essential oil
3. Add the Young Living Lavender Oil to the remaining 3 cups mixture. Blend
again. Place the mixture into an air tight container. Refrigerate for 4 hours.
4. Add the cacao powder, Ancho chili and vanilla extract to the 1 cup mixture
and blend. Place in an airtight container and refrigerate for 4 hours.
5. Put the refrigerated Ancho chocolate batter in an ice cream maker, and
follow manufacture’s instructions. Transfer the ice cream batter in 1 ounce
silicone mold tray. Insert a popsicle stick in each one. Freeze for 4 hours.
6. Put the refrigerated Lavender batter in an ice cream maker and follow
manufacture’s instructions.
½ cup pistachio, finely
chopped
7. To assemble the ice cream pops, put ½ teaspoon finely chopped pistachio
into egg shape silicone molds. Add ¼ cup of Blueberry Lavender ice cream.
Pop out the Ancho chocolate ice cream from the silicone mold and gently
put into the Blueberry Lavender ice cream. Put 3 fresh blueberries around
the Ancho chocolate ice cream and fill the mold with Blueberry Lavender ice
cream to the top. Flatten with spatula. Do the same procedures for all the ice
cream pops.
8. Freeze for 4 hours.
1/3 cup cacao powder
1 Ancho chili
1/8 teaspoon vanilla
extract
1 cup fresh blueberries
27
Chef Steph
Chef Steph
Stephanie Raya, aka, “Chef Steph” is the resident chef at Excalibur Dehydrators. For over 12 years she
has tested and developed thousands of dehydrated recipes that have been featured in many books,
magazines, and articles. Not only is she a expert in dehydration, she is a raw food chef that graduated
from Living Light Culinary Institute. Her passion lies in creating healthy kid friendly recipes and
educating families on how to live a healthy lifestyle. Visit her website at www.rawchefsteph.com.
Basic Flax Cracker Recipe & Variations
Yield: 1½ to 2 dozen crackers
2 cups whole golden flax soaked
in
4 cups water for 8-12 hrs.
1 cup whole golden flax, ground
Variations:
Be creative in what flavors you
love. You can make the cracker
savory or even sweet. Just let
your taste buds guide you.
Use the above recipe, then add
items below to make:
1. Soak whole flax seeds in water for 8-12 hrs; Do not rinse or drain.
2. Add soaked flax & ground flax meal into mixing bowl & mix until
well combined.
3. Transfer the mixture onto a solid Paraflexx lined dehydrator tray.
Approximately 2 cups per tray.
4. Spread batter evenly onto tray & score the crackers into the
shapes you desire.
5. Dehydrate @ 145 degrees for the first 2 hours then lower the
temp to 105 degrees for another 10 hours.
6. Flip the crackers onto the Mesh Pollyscreens, and continue to
dehydrate for another 20-24 hours. Or until dry & crisp.
7. Allow crackers to cool completely, store in a sealed glass container
for up to 2 months.
Italian Flax Seed Crackers
Tomato paste
¾ cup dehydrated tomato powder
soaked along with
½ cup water to make a tomato
paste; add to a large mixing
bowl
28
»» Pulse below items in food processor keeping a chunky texture
then add to the mixing bowl along with the tomato paste:
1 cup red or yellow bell pepper
¼ cup red onion
1 tablespoon lemon Juice
1½ teaspoons sea salt
1 teaspoon Italian seasoning
1 teaspoon garlic
½ cup minced herbs (We love ½
basil & ½ parsley mix)
»» Adding 1 additional
cup of whole flax seed,
ground
»» Mix all above items in a
large bowl then follow
the steps above.
Chef Steph
Sweet Flax Seed Crackers
»» Make the Basic Flax Seed recipe (on previous page), adding soaked flax
and ground flax meal to mixing bowl and mix until combined.
»» Add ½ cup dried fruit or raisins to mixing bowl along with the flax.
Puree in a food processor until smooth:
2 whole bananas, peeled
1½ cups raisins, dates or figs soaked
(soak in water until soft then drain water & add fruit to food processor)
1 teaspoon sea salt
½ teaspoon ground cinnamon
»» Add the fruit puree to mixing bowl along with the
basic flax cracker recipe & mix until well combined.
Tropical Flax Seed Crackers
1
1
1
1
cup mango, large dice
cup pineapple, large dice
teaspoon sea salt
cup dried coconut flakes
»» Make the Basic Flax Seed recipe (on previous page),
adding the items at left into a large mixing bowl.
»» Mix until well combined.
Lemon Coconut Cookie Delight
2 cups macadamia nut or cashews
1 cup shredded dried coconut
1 tablespoon lemon zest
1 teaspoon sea salt
¼ cup light agave nectar
2 tablespoons lemon Juice
2 teaspoon vanilla extract
| Yield: 36 cookies
»» In a food processor fitted with an “S” blade pulse nuts, coconut
and lemon zest until mixture is well combined. Keep the mixture
a little chunky and do not over process or the mixture will
become oily and separate.
»» Place mixture into glass bowl and add remaining ingredients, and
combine until well incorporated.
»» Using your hands place approximately 2 tablespoons of mixture
into your hand and roll into a ball. Place the rolled mixture onto a
solid lined paraflexx sheet and flatten with your thumb or the back
of a spoon. Dehydrate at 115 degrees for 12 hours. Remove from
solid paraflexx sheet and transfer onto the mesh pollyscreens and
dehydrate for another 12 hours until dry and crisp.
»» Note: Depending on whether you like your cookies crunchy or
soft and chewy, adjust your times as needed. If you do not have
a dehydrator you may place in freezer and chill to harden. This
recipe is also wonderful for a tart crust.
29
Chef Steph
Zesty “Dinosaur” Kale Chips
3 large bunches kale, washed & stems removed
Zesty Cashew Cheese
1¼ cups soaked cashews
1 large red bell pepper, seeded and stem
removed
3 tablespoons nutritional yeast
2 lemons, juiced
1 small fresh red chili pepper, seeds
removed
1 teaspoon of chili powder
4 cloves of fresh garlic
1 tablespoon onion powder
1 teaspoon sea salt
»» In a Mason jar or glass bowl soak the cashew nuts in water
for 8 to 24 hours
»» Wash and remove the stem from your kale and tear or cut
into large pieces, set a side.
»» Except for the kale, blend remaining ingredients in a VitaMix or other high speed blender until well blended and
creamy adding water if needed.
»» Pour mixture over kale pieces and massage with your hands
until sauce is well incorporated over kale.
»» Spread out your kale onto the mesh pollyscreens and
dehydrate at 135 degrees for 3 hours then turn down your
temp. dial to 115 and continue to dehydrate until crispy
approximately 12 more hours. Adjust time if needed.
»» Store in air tight container.
Fruit Roll-ups the healthy way
It’s easy as 1, 2, 3!
Peachy Pear Leather
»» Blend until pureed in a Vita-mix or high speed blender.
Pour puree on to a dehydrator tray lined with a solid
paraflexx sheet and dehydrate appx. 2-3 hours at 135
degrees and then turn down temp dial to the 115 degree
setting and continue to dehydrate until pliable and a little
tacky, approximately. 8-10 additional hours.
4 peaches or nectarines
2Pears
1 teaspoon vanilla
Other variations below:
Happy Monkey
fruit roll-up
4-5 whole large bananas
½ cup almond butter
1 teaspoon vanilla
30
•
Apricot-Cherry
fruit roll-up
1 cup chopped apricot
½ cup cherries, pitted
2 tablespoons raw honey
•
PersimmonPineapple
fruit roll-up
1 cup persimmon pulp
½ cup fresh pineapple
Tina Jo Stephens
Tina Jo Stephens
Tina Jo Stephens is a highly respected gourmet raw vegan chef with a down-to-earth approach to raw
vegan cuisine. Both Tina Jo and her TV show Splendor in the Raw have won numerous awards in the
Best of Raw competitions in 2009 and 2010. Her life’s mission is to have fun bringing delicious, simple,
affordable raw vegan food to the mainstream. Tina Jo has also created a haven for rescued animals,
including Promise Land Horse Haven at her ranch in Baja, California. Visit www.cheftinajo.com.
Peanut Butter Scotch Fudge Bites
| Servings: 36
If elegance, style and quality describe your function or you’re looking for a little something to crave your
sweet tooth, then this fudge is for you. A decadent treat perfect for gifts or you alone. This is definitely a
converter recipe. Meaning, give it to those who are new to raw vegan foods and you’ll hook them for good.
1 cup cacao butter, melted
1 cup dark agave syrup
2 teaspoons butterscotch
extract (Frontier)
½ teaspoon Himalayan pink
salt
2 teaspoons vanilla powder
1 teaspoon Lucuma powder
½ cup jungle peanut butter
½ cup jungle peanuts,
chopped
1. Blend all ingredients in listed order EXCEPT the chopped jungle peanuts
in a high powdered blender until well combined. Pour fudge mixture into
a mixing bowl add chopped peanuts and combine ingredients well.
2. In an 8-x-8 glass baking dish add non-stick paper then the fudge batter.
Evenly distribute the fudge in the dish.
3. Place in the refrigerator or freezer for 20 minutes until fudge sets.
4. Remove fudge from dish and paper. Cut into 2-3 inch cubes. Store in air
tight container in freezer for 3 months.
Cucumber Cups with Watermelon and Basil Salad
This beautiful appetizer may be tiny in size but it’s big on flavor! Each cup is a perfect bite.
1 watermelon (2 lb), ¼ inch
cubes
3 tablespoons sweet onion,
finely minced
¼ cup olive oil
1/8 cup apple cider vinegar
1/8 teaspoon Himalayan pink
salt
1 pinch black pepper,
freshly ground, or to taste
1 tablespoon basil, minced
2 cucumbers, large seedless
1. Peel and cut cucumbers into 2 inch rounds. Scoop out the center flesh,
leaving a bottom for your cup (keep for a refreshing snack). Set cucumber
cup aside.
2. Cut the flesh from the melon and cut into tiny bite size pieces and set aside.
3. In a small bowl, combine the vinegar, salt, pepper, and whisk until salt is
dissolved. Slowly whisk in the olive oil, a few drops at a time. Add in the
minced basil, taste, and adjust seasonings, if needed.
4. In a large bowl, combine the melon and onion. Pour the dressing over the
melon mixture and toss gently until everything is coated and evenly mixed.
5. Now stuff cucumber cups with watermelon salad and garnish with basil sprigs.
31
Vinnette Thompson
Vinnette Thompson
A classically trained chef, Vinnette earned a culinary arts degree from the Culinary Institute of America
and is also a graduate of the Living Light Culinary Arts Institute, where she now teaches Pastry
Arts—Unbaked!™ A chef for over 25 years, Vinnette has two culinary passions, vegetarian cuisine and
culinary education. She has been Executive Chef of the Raw Food Underground, and teaches culinary
arts for the Palm Beach school district in Florida. For more information about Vinnette, visit www.
rawfoodunderground.com.
CHOCOLATE MOUSSE TRIO
Mocha Mousse
1 cup cashews, soaked overnight
1 cup coconut milk
1/3 cup coconut sugar paste or
Lakanto
2 tablespoons vanilla extract or 1
teaspoon medicine flower extract
¼ cup cacao powder
1 tablespoon espresso powder
½ teaspoons salt
1 tablespoon lecithin powder
½ cup cacao butter (warmed to
liquid)
Milky Chocolate Mousse
1 cup almond cream
2 tablespoons Irish moss paste
1/3 cup coconut sugar or Lakanto
2 tablespoons vanilla extract or
medicine flower extract
½ teaspoon salt
5 tablespoons cacao powder
½ cup cashew butter
1 tablespoon lecithin
5 tablepoons cacao butter (warmed
to liquid)
Vanilla Mousse
1 cup almond cream
2 tablespoons Irish moss paste
¾ cup agave or Lakanto
3 tablespoons vanilla extract or
medicine flower extract
½ teaspoon salt
2 tablespoons lecithin powder
5 tablespoons cacao butter
(warmed to liquid)
1. For the mocha mousse: using a high-speed blender, blend all the ingredients,
except the lecithin and cacao butter, until smooth. Add the lecithin and cacao
butter and continue blending until smooth.
2. Pour into a clear glass container and allow to set, up 4 hours in the
refrigerator.
3. Follow the same instructions for the milky chocolate mousse.
4. Pour the milky chocolate mousse mixture over the mocha chocolate mousse
and allow to set up 4 hours in the refrigerator.
5. Follow the same instructions for the vanilla mousse.
6. Pour the vanilla mousse mixture on top of the milky chocolate mousse and
allow to set up 4 hours in the refrigerator.
7. Garnish with chocolate curls, if desired.
32
Vinnette Thompson
TRIPLE BERRY SHORTCAKE WITH BLACK PEPPER TARRAGON
SYRUP AND WHIP CREAM
Tarragon Syrup
1. For the tarragon syrup, combine all the ingredients in a glass jar
with a lid. Cover and shake well. Put in the dehydrator at 105
degrees overnight. Store in the refrigerator. It can be made up to
one week ahead. If storing for a week, strain first.
½ cup agave nectar
½ cup chopped tarragon
2 drops young living black
pepper oil
1 tablespoon cracked black
pepper
1/8 teaspoon salt
2. For the raspberry coulis, combine all the ingredients in a blender
and blend until smooth. Strain through a nut milk bag. This can
be made up to a week in advance.
3. For the whip cream, combine the cashews, coconut milk, vanilla,
coconut sugar, and salt and blend until completely smooth. Add
the lecithin and coconut oil and continue to blend until fully
incorporated. Let set up overnight in the refrigerator.
Raspberry Coulis
2 cups frozen raspberry
¼ cup coconut sugar paste
¼ teaspoon salt
4. For the shortcake, in the food processor, using the “S” blade,
combine the cashew butter, dates, vanilla caviar, salt and coconut
butter. Process until well combined. Add the mulberries and the
sprouted dehydrated buckwheat groats. Continue processing until
just incorporated in the mixture
Whipped Cream
1 cup coconut milk
2 tablespoons vanilla or medicine
flower extract
1/3 cup coconut sugar paste or
sweetener of choice
¼ teaspoon salt
5. To assemble the dish, toss the berries in ½ cup of the tarragon
syrup and set aside.
6. Using a 2-cup wonder cup, make eight, ⅓ cup biscuits. Set aside.
7. On a 9-inch dinner plate place one of the biscuits in the center of
the plate.
8. Place approximately ½ cup of berries on top of the biscuit and
drizzle some tarragon syrup on top. Place some whip cream on top
of the berries and cover with another biscuit.
1 tablespoon lecithin
½ cup coconut oil, warmed to liquid
9. Drizzle more tarragon syrup onto the plate around the biscuit
encircling it. Garnish with the micro tarragon.
Shortcake Biscuit
1 cup cashew butter
4 medjool dates, pitted
1 vanilla bean, caviar only or vanilla
medicine flower
¼ teaspoon salt
2 tablespoons coconut butter
(Artisana) warmed until soft
½ cup dried mulberries
¾ cup sprouted and dehydrated
buckwheat groats
•••
4 cups mixed berries i.e.: blue berries,
raspberries, black berries, strawberries,
olallieberries or any other Summer
berries in seasons
¼ cup micro tarragon or regular tarragon
33
Why Raw Works
The Food & Beauty
Connection
H
by Cherie Soria and Karin Dina, D.C.
ealth. Beauty. Youth. We all want them, and
some people are willing to do whatever it
takes to get them. Keeping people looking
young is a billion-dollar industry, but looks aren’t
everything. In fact, looks can be deceiving. Lots of
things can make you look younger, and even more
beautiful, but what can actually make you feel
younger? What can actually turn back the hands
of time and reverse your physiological age?
There are many keys to achieving a more naturally youthful appearance, brighter eyes, a clearer
complexion, more supple skin, shinier hair, stronger
nails, a sharper memory, or a more positive outlook
on life. Some people claim yoga is the key. Others
say meditation. Still others swear by their favorite
natural cosmetics, structured water, or exotic superfoods. In reality, a variety of products, practices,
and lifestyle choices work together synergistically,
and the mix differs for each individual. The good
news is that taking any one positive action to look
and feel younger often starts a chain reaction that
improves other areas, as well.
But of all the actions you could take to look
younger, feel more vibrant and joyful, and have
clear beautiful skin, one thing stands out among
the rest—raw plant foods.
Raw works! Here’s why:
Whole, fresh, raw natural plant foods contribute nutrients important for clear skin, vivid
34
eyesight, a sharp mind, and radiant health as we
age. Many of these act as antioxidants, helping
protect our cells from free radicals (highly reactive
molecules that contain unpaired electrons, which can
damage cells and cause premature aging). Let’s
look at a few.
Antioxidants
Noteworthy antioxidants include the anthocyanins found in blue or purple foods such as blueberries, blackberries, and black mission figs. Vanillin,
found in vanilla beans, also contains antioxidant
properties. Isothiocyanates are plentiful in cruciferous vegetables such as collard greens, kale, bok
choy, broccoli, and Napa cabbage.
Research shows that increased intake of the
antioxidants lutein and zeaxanthin (abundant in
dark green leafy cruciferous vegetables and yelloworange foods like squash, peaches, sweet potatoes,
and carrots) is associated with decreased risk for
age-related macular degeneration in the elderly
(Stahl, 2005). These substances can also be found in
concentrated amounts in the macula of the human
eyeball, which is involved in tasks associated with
central vision, including reading, driving, and viewing objects straight ahead. They may also play a role
in protecting the macula from damage caused by
sunlight-induced free radicals. At this point, no
recommended dietary intake values are established
for lutein and zeaxanthin, but we should still make
sure to get an adequate supply.
Vitamin C
Vitamin C plays numerous vital roles in the body,
including the formation of collagen. Collagen is a
strong, elastic protein-based substance that makes
up connective tissue within our bodies and is also
a component of cartilage, bone, teeth, muscle tissue, and skin. Without adequate vitamin C, these
tissues can be weak and may not function properly.
Damage to collagen in the skin can result in wrinkles.
Research has noted that people who consume higher
amounts of vitamin C have lower risk for several
chronic diseases, including eye diseases, cancer, and
neurodegenerative conditions ( Jacob et al. 2002).
This effect can largely be attributed to the antioxidant capacity of vitamin C, along with the more
healthful diet and lifestyle that often accompany
increased intake of foods that are rich in vitamin C.
Vitamin C is an essential nutrient our bodies
do not make, so we must obtain it from our foods.
A diet rich in fruits and vegetables can provide us
a significant amount of vitamin C. Depending on
the foods included, the vitamin C content of most
raw food menus can range from about 500 mg to
more than 1,800 mg per day, well above the RDA
values. Good sources of vitamin C include red bell
peppers, kiwi, strawberries, broccoli, cauliflower,
kale, papaya, mustard greens, lemons, tomatoes,
cantaloupe, romaine lettuce, and of course, oranges.
Essential fatty acids
Research suggests that standard western diets
are low in omega 3 fatty acids (Simopoulos, 2008).
These fats are essential to good health and critically
important for optimal brain function, visual acuity,
and many other common heath and age-related
issues, including healthy skin. Omega 6 fats, on the
other hand, are found in a large variety of foods.
One’s diet may contain too many omega 6 fats if
the diet includes animal products and snack foods
containing oils from corn, cottonseed, soybean,
sesame, sunflower, safflower, and peanuts. Because
the average American eats a diet high in these foods,
and low in fruits and vegetables (especially leafy
greens), they may get an overabundance of omega
6 fats compared to omega 3 fats.
An excess of omega 6s over omega 3s contributes
to an excess of inflammation and inflammatory
conditions such as arthritis, but may also contribute
to degenerative diseases such as heart disease, stroke,
and other age-related diseases (Schwalfenberg,
2006).
Small amounts of omega 3 fats are found in
almost all fruits and vegetables, although it is difficult to eat enough calories from those foods alone,
without including good amounts of green leafy
vegetables and certain seeds, like chia, flax, and
hemp. One can move toward the correct balance
between omega 3 and omega 6 fats by consuming
good amounts of leafy green vegetables such as
35
romaine lettuce, kale, dandelion greens, and seeds
like chia, flax, and hemp, while cutting down on
animal foods, processed foods, and some oils.
Selenium
The mineral selenium also contributes to antioxidant activity in the body. It is also essential for
the production of thyroid hormone and proper
immune system function. By far the richest food
source of selenium is Brazil nuts; a single 5-gram
Brazil nut contains 174% of the recommended
dietary allowance of this mineral. No other food,
in any category, even comes close.
mangos, papaya, kiwi, cantaloupe, broccoli, cauliflower, Brussels sprouts, tomatoes, bell peppers,
romaine lettuce, kale, and mustard greens.
»» Foods containing omega 3 fatty acids, such as
chia, flax, and hemp seeds and dark green leafy
vegetables lime kale, romaine, and dandelion
greens.
Zinc
Along with vitamin C and selenium, zinc plays
an integral role in skin health. It is involved in skin
cell growth and replication, collagen synthesis,
DNA formation, and immune system function.
It is also involved in our ability to taste and smell.
Plant food sources of zinc include pumpkin seeds,
sesame seeds, sunflower seeds, pine nuts, cashews,
and lentils.
Raw Foods for Health and Beauty
Here is an expanded list of the healthy plant
foods discussed in this article.
»» Deeply colored foods high in phytonutrients and
antioxidants that combat free-radical damage and
promote eye health. Examples include blue or
purple foods such as blueberries, blackberries and
black mission figs; cruciferous green vegetables
such as collard greens, kale, spinach, Swiss chard,
dandelion greens, beet greens, bok choy, many
lettuces, broccoli, and Napa cabbage; yelloworange fruits and vegetables such as squashes,
peaches, sweet potatoes, and carrots; as well as red
bell peppers, beets, zucchini, and vanilla beans.
»» Foods high in vitamin C, such as lemons, oranges,
grapefruit, peaches, strawberries, pineapples,
36
»» Foods containing selenium, particularly Brazil nuts.
»» Foods containing zinc, such as pumpkin seeds,
sesame seeds, sunflower seeds, pine nuts, cashews,
and lentils.
»» Hydrating foods, such as juicy fruits, highwater-content vegetables, and of course pure
drinking water.
They say beauty is as beauty does. This can mean
that inner beauty is more important than outer
beauty, or it can mean that our lifestyle, including
the foods we eat, has a direct impact on our beauty
potential (often expressed as “you are what you
eat”). In our opinion, both are true. Develop your
outer beauty through your lifestyle and your inner
beauty by being a beautiful person. Together they
create a beautiful life!
That’s what we really want. •
Living Light is a proud distributor of Young Living
therapeutic grade essential oils.
youngliving.org/cheriesoria
Science of R aw Food Nutrition
Benefits of Raw Food Nutrition Education™ Series
Science of Raw Food Nutrition™ I
A great course for chefs, health educators, or anyone who wants to have the
knowledge base to achieve optimum health.
Science of Raw Food Nutrition™ II
Rick and Karin Dina, D.C.
developed the Science of Raw
Food Nutrition™ Series offered
at Living Light. Their mission
is to convey to their students
accurate, scientifically based,
user friendly information
about plant-based raw food
nutrition, designed to create
a learning experience that will
assist and empower those on
the path to greater health and
well-being.
This comprehensive five-day course builds upon the knowledge base learned in
SRFN I and introduces many new topics that are essential to understanding raw
and living food nutrition. Prerequisite: SRFN™ I
Benefits of Raw Food Nutrition Educator Certification™
This two-day course follows SRFN II and prepares students to present fundamental
raw food nutrition information with authority, accuracy, and confidence. Highly
recommended for health educators and raw food chefs. Prerequisite: SRFN™ II
Advanced Raw Food Nutrition Educator™ Certification Series
Science of Raw Food Nutrition™ III
Just like SRFN I and II, this class is based in peer-reviewed science and presented
in a format both solid enough for those with a science background, yet accessible
enough for the rest of us. It covers a variety of fascinating NEW hot topics in raw
food nutrition! Prerequisite: SRFN™ II
Advanced Raw Food Nutrition Educator Certification™
This course is designed to provide you with several helpful tools for honing your
skills as a credible raw food nutrition educator by assisting you in fielding the often
challenging audience inquiries that come your way. It integrates and refines the
information learned in SRFN I, II, III, as well as our Benefits of Raw Food Nutrition
Educator Certification™ course. Prerequisites: SRFN™ III, Benefits of Raw Food
Nutrition Educator Certification™
Living Light
For class dates, tuition and other information:
Visit RawFoodChef.com or call 707-964-2420
707-964-2420
RawFoodChef.com
Living Light Culinary Institute
FUNdamentals of Raw Living Foods™
Experience Health Transformation!
No other introductory class compares!
A
ttend our one-day intensive, entry level class,
.FUNdamentals of Raw Living Foods™, which
is the prerequisite for all of our subsequent courses
and programs. Enjoy comprehensive instruction while
discovering the magic of creating fabulous organic
raw vegan cuisine for optimal health and rejuvenation.
Thousands of people from over 60 countries have
taken this course since it was developed in 1998, and
we are continually refining the class to bring you the
latest developments in raw culinary arts.
Tuition: $375.
Includes a delicious organic raw
vegan buffet lunch and course
manual
Required Text:
Angel Foods:
Healthy Recipes for Heavenly
Bodies by Cherie Soria - ($19.95)
To Register:
Call (707) 964-2420 or
visit RawFoodChef.com
Making Healthy Living Delicious!
For more information about Living Light
Culinary Institute classes, please call
707-964-2420 or visit RawFoodChef.com
During this introductory workshop, students
experience seventeen superb culinary presentations
and learn how to create a wide variety of delicious
easy-to-prepare recipes. Here’s just a sampling of
what attendees will see and taste:
• appetizers
• fruit smoothies
• soups
• green juices
• salad dressings
• simple entrées
• pâtés
• wraps and rolls
• nut milks and
non-dairy cheeses
• crunchy crackers and other
dehydrated goodies
• amazing desserts
• fermented foods
• sprouting and kitchen
gardening
• essential equipment and
supplies used in a raw kitchen
• flavor balancing...
• and much more!
A full buffet lunch of organic raw vegan foods will be
provided as well as samples of the foods prepared.
Sharpen Up Your Knife Skills!
™
Sharpen Up Your Knife Skills!™ One-Day Intensive
Prerequisite: none
Good knife skills are the foundation of all culinary art. The textures created by learning various cutting styles influence
the appearance, flavor and mouthfeel of foods. Sharpen Up Your
Knife Skills!™ is a course for all levels of expertise, from novice
to professional chef. We teach a progressive approach to the
development of knife skills through a combination of demos
and hands-on practice, and our students gain confidence as they
learn to become more efficient in food preparation by learning
specific knife techniques to enhance any recipe.
Where:
Living Light Culinary Institute
The Company Store
Corner of Main and Redwood
Streets in Fort Bragg, CA
Tuition:
$325
Required:*

3-inch paring knife
Recommended:*

Safety glove

Knife Skills Illustrated book
by Peter Hertzmann
*all available at the
Living Light Marketplace
A premium MAC Santoku knife and apron will be provided for
use during the course and is available for purchase at the Living
Light Marketplace. Please wear close-toed shoes.
In this class you will learn:
�
�
�
�
�
�
�
�
�
�
�
�
�
�
�
�
�
Evaluating knives: which knives for which task
Anatomy of a knife
Knife safety
Ergonomics: proper body positioning
Proper way to grip a knife
Using the rocking motion when slicing
Dice celery, chiffonade Kale, mince herbs
Perfectly portioned cuts: batonnette, julienne, fine julienne, dice
(medium, small, micro), paysane, rondelle-styles, chop
Slice, julienne, and dice onions
Cut, seed, and julienne bell peppers
Fillet and veneer: fillet bell pepper to remove skin, shave thin sheets
of cucumbers for wraps
Cut fruits: how to open a coconut, segment citrus fruits
Garnishes: green onion flowers and ferns, pepper jacks, radish
mushrooms, tomato roses, strawberry fans
How to use a mandoline
Knife care: learn how to keep knives sharp and store them properly
CLASSES IN RAW VEGAN CUISINE
FOR INDIVIDUALS, CHEFS AND INSTRUCTORS
707-964-2420
[email protected]
RawFoodChef.com
301-B North Main Street, Fort Bragg (located in the Company Store), corner of Main and Redwood Streets
L
Pastry Arts Certification
iving Light Culinary Institute offers
a Pastry Arts certification. We have
discovered that the best way to a cooked food
lover’s heart is dessert! Expand your gourmet
raw culinary skills or become a raw food pastry
chef with Pastry Arts–Unbaked!™.
Pastry Arts–Unbaked Certification
This enhanced culinary program focuses on raw vegan dessert
production combining theory, demonstration and practical hands-on
training. Students learn the principles involved in the use of binders,
thickeners, emulsifiers and gelling agents; how to choose the right
sweeteners and fats for a variety of classic pastry recipes while
discovering the secrets of making exquisite raw desserts that taste
even better than famous cooked desserts! Create a variety of professional
looking and sublime tasting gourmet raw desserts that tantalize the
palate without compromising health!
Prerequisites for this certification
include the following courses:
 FUNdamentals of Raw Living Foods™
 Sharpen up Your Knife Skills!™
 Essentials of Raw Culinary Arts™
 Science of Raw Food Nutrition™ I
 Raw Culinary Arts Associate Chef and
ee Instructor Training™
 Food Styling
An Eco-friendly Oasis
Living Light Inn
Living Light Inn is a 1912 craftsman-style architectural
jewel, located in the most beautiful residential neighborhood in Fort Bragg. It’s an easy walk to downtown
or a brisk walk to the famed Glass Beach.
Every room is beautifully decorated and outfitted with
organic bedding, linens, and windows that open to let
in the fresh sea air. All water in the building is filtered
and the kitchen is fully outfitted with equipment for raw
food preparation and equipped with a special reverse
osmosis filtration system. All cleaning products used at
the inn are vegan, non-toxic, and biodegradable.
Living Light Inn—an elegant and welcoming “home
away from home.”
You are invited to make a reservation
Living Light Inn
533 East Fir Street
Fort Bragg, CA 95437 707-964-1384
Shop Online at
shop.RawFoodChef.com
LivingLightInn.com
Living Light
Marketplace
Living Light Marketplace is the perfect one-stop shopping destination for a healthy lifestyle. We carry an extensive array of products, including the best name-brand
appliances like Excalibur, TriBest, Cuisinart, and Vitamix,
hard-to-find recipe ingredients, useful gadgets, raw and
vegan food supplements, products for a sustainable lifestyle, and an extensive selection of books to help you
make healthy living delicious. Living Light Marketplace is
located in the world-famous Living Light Center in The
Company Store in Fort Bragg on the Mendocino Coast, or
online: http://shop.rawfoodchef.com.
Living Light Marketplace 301-B North Main Street Fort Bragg, CA 95437 707-964-2420 RawFoodChef.com
Setting the Standard for Excellence in Raw Culinary Arts
Culinary and Nutritional Science Courses
Since 1998 Living Light Culinary Institute
has established itself as the world’s premier
gourmet raw culinary school, attracting
people from over 60 countries around the
world, and all walks of life. We offer a variety
of practical, yet fun and life-transforming
culinary and nutrition programs to suit
every student, from novice to professional
chef! Whether you want a career in the fast
growing arena of gourmet raw foods, or
simply want to prepare meals for family and
friends, our courses inspire every student
to create healthier, more conscious cuisine
without sacrificing taste, presentation, or the
emotional satisfaction of food. Living Light
Culinary Center is a state-of-the-art facility
located on the beautiful Mendocino Coast in
Fort Bragg, California, designed to provide
the latest advances in raw culinary education
and services. Students find healthy lifestyle
products for the raw chef at our Living Light
Marketplace, and stay at the eco-friendly
Living Light Inn for a memorable experience!
Please visit RawFoodChef.com for more
information about classes, schedules, tuition,
registration, and lodging.
RawFoodChef.com
707-964-2420
Making Healthy Living Delicious!™
[email protected]

Hot Chefs Cool Kitchen Recipes eBook

Transcription

Similar documents

grilled country style ribs

Chicken Salpicon Happy for Health

{ Tante Marie`s Cooking School } 11I pound medium white or brown

zatarain`s® frozen entrees

Kitchari Recipe - Kate Towell | Ayurveda and Holistic Wellness

Guatemalan Recipe Book

David Rosengarten Recipes

Idiot`s Kitchen Recipe – Chicken Shawarma

April 30, 1988 - Barrington Area Library

Healthy Holiday Recipes from PacMed™