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Disclaimer and Copyright

The responsibility for the consequences of your use of any suggestion or procedure described hereafter lies not with the authors, publisher or distributors of this book. This book is not intended as medical or health advice. We recommend consulting with a licensed health professional before changing your diet. Except for personal use, no part of this publication may be reproduced or distributed, in any form or by any means, electronic, mechanical, photocopying, or otherwise, without prior written permission from the publisher. If you enjoy the information in this program, The Raw Divas would like to encourage you to show your support by sharing your testimonial with us, sharing our website with your friends and family, signing up to our free newsletter, or supporting our continued work by considering our other programs and products. All recipes by Diana Stoevelaar except for The Best Smoothie Evah!, What a Pear Smoothie, Snow Bunny Smoothie, Simple Green Smoothie, Lions Heart Smoothie, Coconut Cream Dream, Sweet and Spicy Collard Wraps, Just Peachy Smoothie, Papayalicious Green Smoothie, Kale Salad, Orchard Smoothie, by Amy De Wolfe, Arugula Salad with Blueberry Dressing, Jicama Noodle Soup, Blended Salad with Nori, Popeye Cream Soup, Lees Pinky Green Smoothie, Fennel-Cress Salad, Red Soup, A Winning Green Smoothie, Kale Lover Green Smoothie, Mixed Fruit Salad, Tomato-Celery Soup, Im Green, Im Green, Still the Best Salad, Best Celery Dressing, Cool Banana, Green Papaya Pudding, The Basic Winter Green Smoothie, Freds Fun Salad, Green Ambush Smoothie, by Frederic Patenaude, Mastodon Broccoli Salad-Fat-Reduced, by Christian Mastor, Chili, by Tim Trader, Minty Treat Green Smoothie, by Trish Beshay, Orange Creamsicle Cereal, by Sandi Foreman, Egg-Free Egg Salad, by Lorna Heigold

Copyright 2008 by Tera Warner & Amy De Wolfe The Raw Divas Sisterhood is a trademark of The Raw Divas. All rights reserved. Published by:

22166 Bella Lago Dr., #807 Boca Raton, FL 33433 www.therawdivas.com

March Menu Planner

Foods!in!Season!in!March!(Partial!List)!!
Prime!Time!
Artichokes! Asparagus! Chicory! Chives! Dandelion!Greens! Grapefruit! Greens! Horseradish! Leeks! Lettuce!(leaf!and!head)! Oranges! Parsnips! Peas! Rhubarb! Shallots!

Also!in!Season!
Avocados! Bananas! Broccoli! Cabbage! Carrots! Cauliflower! Celery! Garlic! Ginger! Kiwifruit! Lemons! Limes! Mushrooms! Onions! Pineapple! Potatoes! Radishes! Scallions! Snow!Peas! Spinach! Sprouts!

Meal Planners
March!Week!1!
Monday! Tuesday
The Best Fruit Smoothie Evah! p. 18 Detox Day!

Wednesday
Green Smoothie or Mono Fruit Meal Glorious Green Soup p. 22

Thursday
What a Pear Smoothie p. 19 Take It Easy Green Smoothie p. 18

Friday
Mono meal of Pears

Saturday
Simple Green Smoothie p. 17 The Best Smoothie Fruit Evah! p.18

Sunday
Blissed Out Smoothie p. 12 Good Friend of Mine Soup p. 23

Breakfast!

Lunch!

Green Smoothie Day: Enjoy as many green smoothies as desired during the day.

Green Smoothie or Mono meal

Snow Bunny Smoothie p. 17

Appetizer of Pineapple Indecent Gazpacho p. 23 Arugula Salad with Blueberry Dressing p. 27

Appetizer of Grapefruit Jicama Noodle Soup p. 24 Think Thin Salad with TomatoGrapefruit Dressing p. 33 Appetizer of Apples Blended Salad with Nori p. 21 Nori Rolls p. 37 Enjoy fresh fruits of your choice with greens and/or a green smoothie.

New Wine p. 16 Italian Mixed Salad p. 30 Pasta Florentine p. 38

Grape Soup p. 23 Spinach Salad with OrangeAlmond Dressing p. 32

Dinner!

Fruit may also be consumed.

Indicates a recipe where an ingredient must be soaked in advance

Meal Planners
March!Week!2!
Monday Tuesday
Lions Heart Smoothie p. 15

Wednesday
Green Smoothie or Mono Fruit Meal

Thursday
Orange Raspberry Pineapple Green Smoothie p. 16

Friday
Mono Meal of Apples

Saturday
Banana Wrap p. 36

Sunday

Breakfast!

Lunch!

Detox Day! Green Smoothie Day: Enjoy as many green smoothies as desired during the day.

Green Smoothie or Mono meal

Lees Pinky Green Smoothie p. 15

Green Smoothie or Fruit Meal

A Winning Green Smoothie p. 12

Kale Lover Green Smoothie p. 14 Pina Colada p. 17

Mixed Fruit Salad p. 41 Potluck Day! Get creative and submit your recipes in The Sisterhood Forum!

Appetizer of Oranges Popeye Cream Soup p. 25 Veggie Fruit Salad with TomatoAvocado Dressing p. 33

Appetizer of Grapes Orange Pineapple Soup p. 25 Fennel-Cress Salad p. 28

Appetizer of Pears Red Soup p. 25 Mastodon Broccoli SaladFat-Reduced p. 31 Enjoy fresh fruits of your choice with greens and/or a green smoothie.

Salsa Fresca p. 20 Fiesta Salad p. 29 Fiesta Dressing p. 34 Chili p. 36

Dinner!

Fruit may also be consumed.

Indicates a recipe where an ingredient must be soaked in advance

Meal Planners
March!Week!3!
Monday Breakfast! Tuesday
Minty Treat Green Smoothie p. 15

Wednesday
Green Smoothie or Mono Fruit Meal Cool Banana Smoothie p. 13

Thursday
Groovy Green Smoothie p. 14

Friday
Mono Meal of Pears

Saturday
Fruit Sandwich p. 36 The Basic Winter Green Smoothie p. 18 Appetizer of Mandarins

Sunday
Pineapple Boat p. 41

Lunch!

Detox Day! Green Smoothie Day: Enjoy as many green smoothies as desired during the day.

Green Smoothie or Mono Meal

Coconut Cream Dream p. 13

Green Papaya Pudding p. 40

Winter Fruit Soup p. 26

Appetizer of Grapefruit Tomato-Celery Soup p. 26 Still the Best Salad p. 32 Best Celery Dressing p. 34

Appetizer of Apples Borscht p. 21 Spring Mix Salad p. 32 Pineapple Dressing p. 35

Appetizer of Grapes Carrot Juice Soup p. 22 Sweet and Spicy Collard Wraps p. 39 Enjoy fresh fruits of your choice with greens and/or a green smoothie.

Japanese Cucumber Salad p. 30 Alexas Mandarin Delight p. 27 Apricot Pudding p. 40

Instant Spinach Soup p. 24 Fresh Favorite Salad p. 30

Dinner!

Fruit may also be consumed.

Indicates a recipe where an ingredient must be soaked in advance

Meal Planners
March!Week!4!
Monday Breakfast! ! !
Detox Day!

Tuesday
Just Peachy Smoothie p. 14

Wednesday
Green Smoothie or Mono Fruit Meal Green Ambush Smoothie p. 13 Appetizer of Grapes

Thursday
Papayalicious Green Smoothie p. 16

Friday
Mono meal of Pears

Saturday
Orange Creamsicle Cereal p. 38 Im Green, Im Green p. 14 Grape Soup p. 23

Sunday

Lunch!

Green Smoothie Day: Enjoy as many green smoothies as desired during the day.

Green Smoothie or Mono meal

Green Smoothie or Fruit Meal

Orchard Smoothie p. 16

Banana Carob Bliss Pudding p. 40 Potluck Day! Get creative and submit your recipes in The Sisterhood Forum!

Appetizer of Papaya TomatoCelery Soup p. 26 Freds Fun Salad p. 29

Orange Pineapple Soup p. 29 Spring Mix Salad p. 32 Pineapple Dressing p. 35

Appetizer of Apples Garden Soup p. 22 Kale Salad p. 31

Dinner!

Fruit may also be consumed.

Enjoy fresh fruits of your choice with greens and/or a green smoothie

Delicious NonFat Salad p. 28 Best Non-Fat Mango Dressing p. 34 Egg-Free Egg Salad p. 37

Indicates a recipe where an ingredient must be soaked in advance

Shopping Lists
Week!1! Fruits:!!
Bananas Blueberries (fresh or frozen) Grapefruits Grapes Lemons Limes Mango Medjool Dates Orange Juice Papaya Pears Pineapples Young Coconut

*NOTE: Look at the Green Smoothie recipes you plan to use for the Green Smoothie meals, so you can plan for whichever types of fruits and greens you need to include in your shopping list. Dont forget extras for Mono-Fruit meals too! If youre a man or you do not want to lose weight, increase the quantities of fruit to purchase by about 20-30%, or go a second time to the store to get extras.

Vegetables:!!
Arugula Carrots Cherry/Grape Tomatoes Baby Greens Avocados Cauliflower Celery Chard Zucchinis Green Cabbage Green Onions Jicama Tomatoes Fresh Garlic Fresh Ginger Raw Olives Fresh Mint Mung Sprouts Alfalfa Sprouts Fresh Dill Fresh Parsley Red Bell Peppers Red Cabbage Red Onion Roma Tomatoes Romaine Lettuce Cucumbers Spinach Lettuce Fresh Cilantro Fresh Carrot Juice

Extras!on!Hand:!!
Make sure you have these on hand: Almonds Vanilla Extract or Pods Black Nori Sheets Kelp, dulse or celery powder Carob Powder Coconut Water Dried Tarragon Pine Nuts Dulse Flakes (optional) Sun-Dried Tomatoes Apple Cider Vinegar Black Sesame Seeds (optional)

Week!2! Fruits:!!
Frozen Raspberries Kiwis Apples Bananas Lemons Lime or Lemon Juice Medjool or Medium Dates Navel Oranges Orange Pepper Oranges Papaya Pineapples Strawberries Young Coconut

*NOTE: Look at the Green Smoothie recipes you plan to use for the Green Smoothie meals, so you can plan for whichever types of fruits and greens you need to include in your shopping list. Dont forget extras for Mono-Fruit meals too! If youre a man or you do not want to lose weight, increase the quantities of fruit to purchase by about 20-30%, or go a second time to the store to get extras.

Vegetables:!!
Avocados Lettuce Broccoli Celery Jalapeno Pepper Fresh Basil Fresh Corn (optional) Fresh Garlic Jicama Kale Green/Spring Onions Fresh Ginger Chayote Squash Cherry Tomatoes Fresh Cilantro Dandelion Greens Fennel Bulb Cucumber Baby Spinach Romaine Lettuce Spinach Spring Mixed Greens Red Onion Red Peppers Parsley Radishes Yellow Pepper Zucchini Tomatoes Watercress White or Red Onion

Extras!on!Hand:!!
Make sure you have these on hand: Celery, Kelp or Dulse Powder Cumin (optional) Sun-Dried Tomatoes Mexican Chili Powder Raw Pumpkin Seeds Agave Nectar (optional)

Week!3! Fruits:!!
Apples Bananas Bartlett Pear Dried Apricots (unsulfured) Grapes Kiwis Lemons Limes Mango Medjool Dates Oranges Papaya Pears Pineapples Strawberries Young Coconut

*NOTE: Look at the Green Smoothie recipes you plan to use for the Green Smoothie meals, so you can plan for whichever types of fruits and greens you need to include in your shopping list. Dont forget extras for Mono-Fruit meals too! If youre a man or you do not want to lose weight, increase the quantities of fruit to purchase by about 20-30%, or go a second time to the store to get extras.

Vegetables:!!
Arugula Avocados Baby Spinach Beets Cabbage Carrot Juice Carrot Pulp Carrots Cashews Celery Celery Juice Collard Greens Cucumbers Dill or Cilantro Fresh Ginger Fresh Mint Fresh Parsley Green/Spring Onions Kale Lettuce Mung Sprouts Napa Cabbage Onions Red Bell Peppers Romaine Lettuce Scallions Sesame Seeds (hulled) Snow Peas Spinach Spring Mixed Greens Sunflower Sprouts Tomatoes

Extras!on!Hand:!!
Make sure you have these on hand: Apple Cider Vinegar Cinnamon Coconut Flakes Dulse Kelp, Dulse or Celery Powder Maple Syrup or Agave Nectar Vanilla Extract or Pod

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Week!4! Fruits:!!
Apples Bananas Grapes Lemons Lime (optional) Mango (fresh or frozen) Oranges Papayas Peaches (fresh or frozen) Pears Pineapples

*NOTE: Look at the Green Smoothie recipes you plan to use for the Green Smoothie meals, so you can plan for whichever types of fruits and greens you need to include in your shopping list. Dont forget extras for Mono-Fruit meals too! If youre a man or you do not want to lose weight, increase the quantities of fruit to purchase by about 20-30%, or go a second time to the store to get extras.

Vegetables:!!
Almonds Avocados Arugula Celery Cherry Tomatoes Cucumbers Fresh Dill Fresh Garlic Fresh Mango Fresh Mint Fresh Parsley Green/Spring Onions Kale Lettuce Mung Sprouts Red Bell Peppers Romaine Lettuce Spring Mixed Greens Sunflower Sprouts Swiss Chard Tomatoes Yellow Bell Pepper

Extras!on!Hand:!!
Make sure you have these on hand: Balsamic Vinegar (optional) Dried Coconut (optional) Dulse Kelp, Dulse or Celery Powder Olive Oil (optional) Raw Carob Powder Tumeric Vanilla Extract or Pod

11

Recipes Smoothies & Drinks

A!Winning!Green!Smoothie!
Makes 2 servings Ingredients: 2 cups papaya, diced 5-6 medium dates (or 2-3 Medjool dates) 2 frozen bananas 1 handful parsley Water, as needed Directions: Blend all ingredients together. Use a little water if desired or if needed for achieving the desired consistency.

Blissed!Out!Smoothie!
Ingredients: 3 Bananas 2 Medjool dates 2 tbsp raw carob powder (Sunorganicfarms.com) 1/8 tsp non-alcohol vanilla extract (Frontiercoop.com) cup water 4 ice cubes Directions: Blend all the ingredients together, pour into your favorite glass, get comfy and enjoy this calcium and magnesium rich smoothie. It will sooth your frazzled nerves and youll sleep like a baby.

Canadian!Tropics!Green!Smoothie!
Ingredients: of a medium papaya, chopped 1 ripe mango, fresh or frozen 5-7 leaves of Romaine Lettuce cup water ice cubes, optional Directions: Blend. Serve in an attractive glass. Garnish with mint leaves. 12

Coconut!Cream!Dream!!
Ingredients: 1 young coconut (meat & water) 2 fresh bananas 1 vanilla pod Water if needed Directions: Enjoy this decadent smoothie when you just want a break from greens. Try it with ice for a frozen version.

Cool!Banana!!
Ingredients: 1/2 cup water 4 bananas 1 handful mint sprigs 1 handful lettuce leaves Directions: Blend all the ingredients together until smooth. Simplicity couldnt taste any better than this.

Green!Ambush!Smoothie!
Ingredients: 1 cup water 2 bananas 1 large pear 2 soft dates, pitted cup frozen peach or mango 1 cups spinach cup Romaine lettuce Directions: Blend all ingredients, in the order listed, until smooth. You can use less water for a more pudding-like consistency.

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Groovy!Green!Smoothie!
Ingredients: 1 banana cut in chunks 1 cup grapes apple, cored and chopped 1 cups fresh spinach leaves Directions: Place the banana, grapes, apple and spinach into a blender. Cover, and blend until smooth. Pour into glasses and serve.

Im!Green,!Im!Green!!
Ingredients: 2 cups papaya, diced 2 bananas 1 or 2 cups kale Directions: Blend the papaya first, and then add bananas and kale progressively. Use more or less kale to taste. Add water for blending, if necessary.

Just!Peachy!Smoothie!
Ingredients: 1 cups water 3 bananas 1 cup diced peaches (fresh or frozen) 3-4 large stalks of celery Directions: Blend water with bananas and peaches. Add in the celery stalks, and blend until smooth.

Kale!Lover!Green!Smoothie!
Makes 2 servings Ingredients: 3 bananas 2 apples (golden or other sweet variety) 1 cup water 1 1/2 cups kale or mixed baby greens* * Mixed baby greens is a mix of various young greens. It can be found in most produce stores and health food stores. The best types are the organic brands. 14

Directions: Blend in the bananas, apples and water. Add in the kale or mixed baby greens and continue blending until smooth.

Lees!Pinky!Green!Smoothie!
Total Calories: 420 Ingredients: Water (as necessary) 1 pint strawberries 3 medium bananas 2 handfuls spinach Directions: Blend, admire, eat...

Lions!Heart!Smoothie!
Ingredients: 2 ripe bananas Large handful dandelion greens 2 apples, chopped (of your favorite variety) 1 cup water Directions: Place water and fruits in blender. Add greens and blend until smooth.

Minty!Treat!Green!Smoothie!!
Ingredients: 2 bananas 1 barlet pear 1 cup kale 1 handful mint Directions: Blend and enjoy this delicious green smoothie as well as fresh breath!

15

New!Wine!
Ingredients: 2 cups of grapes, chilled ice cubes, optional Directions: Blend and serve. If you find it too sweet, you may dilute it with some water or blend in a rib of celery. For best digestion, drink this 20 minutes before the meal if it is a vegetable meal, or with the meal if it is a fruit meal.

Orange!Raspberry!Pineapple!Green!Smoothie!
Ingredients: 1 cup fresh squeezed orange juice with pulp 1 cup frozen raspberries 1 cup chopped pineapple 2 ribs celery 2 C baby spinach leaves Directions: Blend all ingredients until smooth and serve.

Orchard!Smoothie!
Ingredients: 1 cup water 3 bananas 1 ripe pears 2 cups Swiss chard Directions: Blend all ingredients in blender until smooth.

Papayalicious!Green!Smoothie!
Ingredients: 1/2 of a medium papaya, chopped 2 ripe bananas (fresh or frozen) 5-7 leaves of Romaine Lettuce 1/2 cup water Directions: Blend. Serve in an attractive glass. Garnish with mint leaves. 16

Pina!Colada!
Ingredients: large pineapple or 1/2 small pineapple, chilled, peeled and coarsely chopped 1 young coconut, chilled, water and flesh agave syrup to sweeten, optional ice cubes as desired Directions: Blend all the ingredients together until smooth adding ice cubes to achieve desired consistency. Sweeten if desired.

Simple!Green!Smoothie!
Ingredients: 4 ripe bananas 4 (or more) large handfuls romaine or other lettuce or greens 1 cup water Directions: Place all ingredients in blender and blend until smooth.

Snow!Bunny!Smoothie!
Ingredients: 2 carrots 2 ripe bananas inch ginger (to taste) 1 cup coconut water Large handful romaine lettuce Directions: Chop carrots into pieces. Blend chopped carrots and coconut water until carrots are well processed. Add bananas and ginger to mixture in blender and blend until smooth. If you do not have a high-powered blender, like a vitamix, you may wish run the carrots through a food processor first, but dont worry too much. You may have to chew your smoothie if it is a little chunky, but thats better for your digestion anyway!

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Take!It!Easy!Green!Smoothie!
Ingredients: 2 bananas 1 cup blueberries 1 papaya 5 leaves chard Directions: Blend all ingredients together, using water as necessary. Enjoy!

The!Basic!Winter!Green!Smoothie!
Makes 2 servings Ingredients: 1 apple 1 pear 2 bananas 1 cups kale 1 stalk celery Water Directions: Dice the fruit or cut in big chunks. Blend all ingredients together with about half a cup up to one full cup of water. *Note: You can vary the greens that you use for this recipe. Other good greens to use are spinach and lettuce.

! The!Best!Fruit!Smoothie!Evah!!
Ingredients: 2 bananas (frozen are best) 1 mango, peel and pitted or 1 cup frozen mango cubes 1 cup coconut water 3 Tbs coconut meat or shredded coconut Directions: Place all ingredients in a blender and blend until smooth.

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What!a!Pear!Smoothie!
Ingredients: 2 ripe pears of our favorite variety 2 ripe bananas 3 stalks celery 1 cup of water (to taste) Directions: Place pears, bananas and water in blender. As blending, remove blender lid and add celery. Enjoy this refreshing, cleansing drink! If youd like an extra-green, cleansing drink, as 1-2 handfuls of parsley.

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Recipes Appetizers & Sides

Salsa!Fresca!!
Ingredients: 2 large tomatoes, diced into cubes cup finely chopped red or white onion, rinsed 2 cloves garlic, minced jalapeno pepper (seeds removed), minced 1 Tbsp. lime or lemon juice cup fresh cilantro leaves, chopped kelp, dulse or celery powder to taste Directions: Mix all the ingredients in a bowl. For best flavor allow the salsa sit for one hour at room temperature before serving. Alternatively, pulse chop all the ingredients in a food processor. For best flavor allow the salsa sit for one hour at room temperature before serving. Serve with waffle sliced zucchini chips.

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Recipes Soups
Blended!Salad!with!Nori!
Total calories: 350-400 Ingredients: 1 tomato 1 cup peeled cucumber 1 red bell pepper 3-4 cups baby greens mix lemon, juice of red bell pepper 2 sheets of nori avocado 2-3 stalks celery Directions: Blend the tomato, cucumber and lemon juice first, until the mixture is liquid. Add in red bell pepper, baby greens, nori and avocado progressively, pushing with the celery stalks until the entire mixture is blended.

Borscht!
Ingredients: Chop moderately fine: 3 cups cabbage 1 beet 1 small onion Broth: 3 beets ginger, to taste 2 carrots 2 celery stalks juice of 1 lemon 4 oranges 1/2 cabbage 1 handful of parsley 2 cups water Directions: Blend broth ingredients in high-speed blender. Add chopped veggies and stir.

!
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Carrot!Juice!Soup!
Ingredients: 1 cup celery juice 2 cups carrot juice 1 cup carrot pulp avocado Small handful dill or cilantro 2 medium tomatoes, chopped 1 cup diced vegetables of your choice (cucumbers, peppers, etc.) avocado, pieces (optional) Directions: Juice carrots to obtain juice, but save 1 cup of carrot pulp. Blend carrot juice and celery juice with carrot pulp, avocados, and herb (dill or cilantro). Add, without blending, the remaining ingredients.

Garden!Soup!
Ingredients: 1 green onion 1 red pepper 1 cucumber 4 tomatoes garlic, to taste juice of 1 lemon dill, to taste Directions: Blend together ONLY half of all ingredients in high-speed blender. Chop or slice the other half, and stir all together with broth.

Glorious!Green!Soup!
Ingredients: 2 Red bell peppers 1-2 stalks celery Bunch cilantro Bunch Organic Spinach 3 spinach leaves, chopped finely 2 Tbs lemon juice (to taste) 2 Cups pure water (to desired consistency)

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Directions: Put all ingredients, except chopped spinach, in blender and blend well. For a saltier soup, add more celery. We recommend adding ingredients one at a time, tasting as you go to see what you like best. Once the ingredients are well blended, pour the soup into a large bowl. Add chopped spinach to top and stir in as you eat.

Good!Friend!of!Mine!Soup!
Ingredients: 2 cups carrot juice Ginger, to taste 1 avocado 1 handful of cilantro 2 green onions Directions: Blend together in high-speed blender.

Grape!Soup!
Ingredients: 2 cups of grapes cup of grapes, halved 1 sprig of mint Directions: Blend 2 cups of grapes in a blender. Pour into a bowl and decorate with grape halves and a sprig of mint.

Indecent!Gazpacho!
A gazpacho so good youll want to put your head in it and then rub it on your neck and chest! Makes 1-2 servings Ingredients: 2 cups tomatoes 1/2 cup pineapple 1 cup cucumbers 2 Tbs. lime juice 1/3 cup fresh dill or cilantro 1/3 cup fresh parsley 1 date 23

Directions: Blend all of the ingredients together. I personally use no salt and garlic, but if you enjoy that, you can add it in. Add to the mixture before serving: 1 cups tomatoes, diced finely 1 cup cucumber, diced finely Notes: You can let this gazpacho sit for sometime in the fridge, to let the flavors mix.

Instant!Spinach!Soup!
Makes 1-2 servings Ingredients: 1 tomato 1 tsp. apple cider vinegar, or lime juice 4 stalks celery 1 cups baby spinach Directions: Blend tomato and cider vinegar (or lime juice) first. Then add in the celery progressively and then baby spinach. Variation: Blend in an avocado, and add one chopped tomato or cucumber to the soup before serving. Note: This is an example at how simple and tasty raw foods can be!

Jicama!Noodle!Soup!
Ingredients: 6 Roma tomatoes cup dried tomatoes 1 cup grated jicama stalk celery 1 small carrot 2 Tbs. sliced garlic Directions: Blend the fresh and dried tomatoes until creamy. Cube the celery and carrot into cubes. Combine ingredients in bowl. 24

Orange!Pineapple!Soup!
Ingredients: 2 oranges, peeled and chopped cup pineapple, chopped cup pineapple, chopped, reserved Directions: Blend the oranges and cup of pineapple. Add the remaining pineapple and pulse until small chunks remain to give the soup texture. Serve.

Popeye!Cream!Soup!
Ingredients: 1 large tomato, diced 1/2 orange or tangerine, juice of 4 cups of spinach 1/2 inch fresh ginger 2 green onions 1 avocados Directions: Blend the tomato and orange juice, and then add the spinach progressively. Blend with the other ingredients. Add water only if necessary. This is a nice green soup!

Red!Soup!
Total Calories: 100 Ingredients: 2 medium-sized tomatoes 1 red bell pepper 2 celery stalks Directions: Blend in tomatoes with red bell pepper, and gradually add celery stalks. Leave this soup slightly chunky. (In this recipe, the ratio is 2 celery stalks for every tomato).

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Tomato"Celery!Soup!
Total Calories: 115 Ingredients: 3 medium-sized tomatoes 6 celery stalks Lime juice to taste (optional) Directions: Blend in tomatoes and add celery stalks progressively. Leave this soup slightly chunky. For your information, the ratio is 2 celery stalks for every tomato. This soup is really simple to make and quite surprising!

Winter!Fruit!Soup!
Ingredients: 1 cups pineapple, diced 2 navel oranges, diced 2-3 kiwis, peeled and sliced 1 apple, diced 2 cups (500 ml.) freshly-squeezed orange juice Directions: Mix all the fruit together in a bowl and cover with freshly-squeezed orange juice. Serve in individual bowls and eat with a spoon. Note: The quantities of orange juice may vary. The idea is to create a soup that can be eaten with a spoon.

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Recipes Salads
Alexas!Mandarin!Delight*!
Serves 2 Calories Per Serving: 425, Calories from fat: 200 Salad Ingredients: 1 medium Napa cabbage, sliced thin 2 red peppers, sliced thin 1 cups snow peas, sliced in pieces 2 cups mung bean sprouts 3 scallions, thinly sliced Directions: A mandolin slicer works well for this salad. A thin slicing attachment in a food processor works especially well for the cabbage (its a lot of slicing). Toss all above ingredients in a large bowl. Add dressing and mix well. Dressing Ingredients: ! cup sesame seeds (soaking for 4-6 hours makes blending easier) 10 unsulfured dried apricots, cut into small chunks Water, as needed Directions: Blend seeds, apricots and water as needed in blender. Can be a little thick. NOTE: This is an excellent recipe from Alexa, whos a teenage raw-foodist and daughter of Kathy Raine, our smiling customer support team member. Ive raved about this recipe so we decided to include it in the menu planner! * Indicates a recipe where an ingredient must be soaked in advance

Arugula!Salad!with!Blueberry!Dressing!
Blueberry Dressing Total Calories: 175 Ingredients: 1 cups blueberries (you can use frozen) 2 dates, pitted 1 Tbs. apple cider vinegar 1 Tbs. lemon juice Directions: Blend all ingredients and enjoy over your salad! 27

Arugula Salad Total Calories: 75 Ingredients: 2 cups lettuce, shredded 1 cup arugula (roquette) 1 cup mung sprouts* 1 cup cherry tomatoes Blueberry Dressing (see above) *Those are the sprouts used to make chop suey, available in most supermarkets. Directions: Mix lettuce and arugula together. Add mung sprouts on top and decorate with cherry tomatoes. Serve with Blueberry Dressing to taste.

Delicious!Non"Fat!Salad!
Serves 2-3 Ingredients: 2-3 cups lettuce, shredded 2 cups arugula (roquette) 2 cups mung sprouts* 2 cups cherry tomatoes Non-Fat mango dressing Directions: Mix lettuce and arugula together. Add in mung sprouts on top, and decorate with cherry tomatoes. Serve with Non-Fat Mango Dressing to taste. * Those are the sprouts used to make chop suey, available in most supermarkets.

Fennel"Cress!Salad!
Salad Ingredients: Lettuce, torn up for salad 1 fennel bulb (finely cut) 1 small red onion, sliced 1 red pepper, sliced 5 tomatoes, sliced 2 stalks of celery (finely cut) 1 cup watercress

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Dressing Ingredients: 1 tomato 1 stalk celery 1 garlic bulb Directions: Toss salad ingredients in bowl. Blend dressing ingredients and pour onto salad.

Fiesta!Salad!
Ingredients: 8 Cups Romaine lettuce, cut into bite size 1 Red Bell pepper, washed, seeded and chopped 1 tomato, cut into eighths 1 cup of fresh corn. optional 1 cup cucumber, sliced and cut into quarter pieces 2 radishes, sliced and cut in quarter pieces cup Jicama, julienne cut cup Chayote squash, julienne cut cup fresh cilantro leaves, stemmed Directions: Mix the ingredients in a salad bowl, garnish with cilantro. Serve with Fiesta dressing.

Freds!Fun!Salad!
Ingredients: 1/2 head of lettuce, or mixed greens, chopped 1 yellow bell pepper, diced 2 ribs of celery, chopped 2 medium tomatoes, diced 1 avocado, diced or mashed 1 Tbs. of olive oil (optional) 1 handful rinsed whole-leaf dulse, chopped 1/4 lemon, juice of Directions: This is another favorite, similar to Freds Favorite (in fact, it may well be my favorite, I dont know!). Simply mix all of the ingredients together. Dulse should be briefly rinsed, to remove some of its saltiness but not all of it.

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Fresh!Favorite!Salad!
Ingredients: head of lettuce 1 handful of arugula, chopped 2-3 small tomatoes, diced 1-2 Tbs. lemon juice small avocado, diced 2 green onions, chopped Dulse flakes, or whole dulse, rinsed and chopped (to taste) Directions: This is my favorite salad for when I feel like something filling and savory. Use dulse flakes to taste. I prefer to rinse a good handful of whole dulse, chop it, and add it to the salad.

Italian!Mixed!Salad!
Salad Ingredients: 4 cups chopped Romaine lettuce 1 large tomato, cut into wedges 1 cup cucumber, sliced 1/2 inch of red onion, sliced into rings, optional 5 raw olives Dressing Ingredients: 1 small lemon, juiced 2 tsp chopped fresh mint or tsp dry mint 2 tsp chopped fresh parsley or tsp dry parsley kelp, dulse or celery powder to taste Directions: Arrange the Romaine lettuce in a salad bowl. Distribute tomato and cucumber, onion rings and olives over the lettuce. Combine the dressing ingredients and drizzle over the salad.

Japanese!Cucumber!Salad!
Ingredients: 1 large cucumber, very thinly sliced 2 Tbsp lemon juice 1 tsp. ginger juice 1 tsp. kelp, dulse or celery powder 1 tsp. agave syrup tsp. sesame seeds, hulled 30

Directions: Put cucumbers in a bowl. Grate ginger and squeeze the juice from the pulp through a strainer. Separately, mix lemon juice, ginger juice, soy sauce and agave. Pour over cucumbers. Toss. Refrigerate and let marinate for 1 or more hours. Sprinkle with sesame seeds and serve.

Kale!Salad!
Ingredients: 4-5 kale leaves 1 avocado 1 large or 2 smaller tomatoes 3 handfuls sunflower sprouts Directions: Cut 1 avocado in half. Scoop out pit and remove skin. Chop kale leaves into bite-sized pieces and place in a good sized bowl. Add peeled avocado to bowl and massage fruit into the kale leaves to soften them. Chop up the tomatoes and remaining avocado and add to massaged kale along with the sunflower sprouts. Mix and serve.

Mastodon!Broccoli!Salad"Fat"Reduced!
Makes 2-3 servings Ingredients: 1-2 heads of broccoli with stems. . . (that's the best part!) 1-2 large handfuls of fresh basil, chopped coarsely* 1 red bell pepper, chopped 1 avocado 1 1/2 cups cherry tomatoes, halved 1/3 c. raw pumpkin seeds (soaked in water 10 minutes or not) 1-2 Tbs. diced red onion 1 lemon, juice of * Don't be shy with the amount; I put it in like salad greens! Instructions: Cut the broccoli heads off the stems, leaving some stem on each flower. Coarsely julienne the stems, then cut in half (bite size pieces), but at an angle. If the skin is too tough, peel it off. Cut the flowers into bite sized pieces lengthwise to maintain the flower/stem. I prefer to leave all the broccoli pieces fairly robust and crunchy. Throw everything into a salad bowl except the tomatoes and half of the avocado. Toss until the avocado breaks down just enough to coat everything. Add more lemon juice as needed. Add the tomatoes and the remaining half of avocado at the end so they're not smashed. Serve and enjoy! 31

Spinach!Salad!with!Orange"Almond!Dressing!
Ingredients: 4 cups of spinach cup of chopped cucumber cup of grape tomatoes cup of orange juice, for dressing 17 soaked almonds, for dressing 7 soaked almonds for garnish Directions: Place the spinach and cucumber in a bowl. Blend the orange juice and 17 almonds together for a dressing. Add the dressing to the bowl and toss. Garnish the salad with the grape tomatoes and the 7 soaked almonds. Serve immediately.

Spring!Mix!Salad!
Ingredients: 4 cups of spring mix cup cucumber slices 1 green onion, finely chopped 1 orange, peeled, halved and sliced Directions: Place the ingredients, starting with the spring mix, attractively on a plate. Pour Pineapple Dressing over top and serve immediately.

Still!the!Best!Salad!
Makes 2-3 servings Ingredients: 2 cups spinach 2 cups arugula 3-4 tomatoes (yellow or orange, if possible) 2 cups lettuce 2 handful dulse, rinsed (optional)* * Dulse is a seaweed that can be found in health food stores or ordered through the mail (www.seaveg.com). Directions: Mix all vegetable ingredients. As a dressing, use the Celery-Avocado Dressing. If you want to use dulse, rinse it under water to get excess salt off, and then squeeze water out. 32

Think!Thin!Salad!with!Tomato"Grapefruit!Dressing!
Salad Ingredients: 4 large leaves of Romaine lettuce 1 cup shredded green cabbage 1 cup shredded red cabbage 1 small zucchini, coarsely grated 2 celery ribs, finely chopped 2 tomatoes, chopped cup alfalfa sprouts, for garnish Directions: Line a plate with the uncut Romaine lettuce leaves. Place the remaining ingredients except the sprouts, in a bowl and toss with dressing. Serve the salad using the alfalfa sprouts as a garnish. Dressing Ingredients: 1 tomato grapefruit Directions: Juice the grapefruit using a citrus press. Pour the grapefruit juice and the pulp into a blender, add the tomato and blend until smooth. Use on vegetable salads.

Veggie!Fruit!Salad!with!Tomato"Avocado!Dressing!
Salad Ingredients: 4 cups of spring mix or other salad greens cucumber, quartered and sliced yellow pepper, chopped orange pepper, chopped red pepper, chopped 1 large tomato, chopped into eighths 1 spring onion, finely chopped Directions: Place all the ingredients, except the tomato and spring onion in a salad bowl. Pour salad dressing artistically over top and garnish with the tomato and spring onion. Serve immediately. Dressing Ingredients: 1 tomato 1 small stalk of celery, chopped 1 small or large avocado Celery powder, kelp or dulse to taste Directions: Blend until smooth. Serve with a vegetable salad. 33

Recipes Salad Dressings & Sauces

Best!Celery!Dressing
Makes 2 servings Ingredients: 1-2 cups of celery juice 1/2 to 1 avocado Directions: Blend celery juice with avocado. Use more or less avocado to taste. If you use more itll turn it into a mayonnaise, which is also great! Serve with any salad. Notes: Okay, you need a juicer for that one. But maybe your juice bar can sell you some celery juice. In any case, its worth to try it!

Best!Non"Fat!Mango!Dressing!
3-5 servings Ingredients: 1 cup tomato 1 cup mango 2-3 Tbs. balsamic vinegar* cup water * Can also be replaced by lime or lemon juice, but it would then be a totally different dressing! Directions: Blend all ingredients together and serve on any mixed salad.

Fiesta!Dressing!
Ingredients: 1 large avocado cup fresh lemon or lime juice or a combination tsp. Mexican chili powder seasoning kelp, dulse, or celery powder to taste water to desired consistency cup cilantro leaves 34

Directions: Blend all the ingredients except cilantro in a blender until smooth and creamy, then add cilantro and pulse chop for a few seconds.

Pineapple!Dressing!
Ingredients: 1 cup chopped pineapple 1 rib celery Directions: Blend the ingredients and pour over salad and serve immediately.

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Recipes Entrees
Banana!Wrap!
Total Calories: 400 to 600 (100 calories per medium banana) Ingredients: 4-6 ripe bananas 4-6 large romaine lettuce leaves Directions: Wrap bananas inside lettuce leaves and eat as a sandwich.

Fruit!Sandwich!
Ingredients: 8 leaves of Romaine Lettuce 2 bananas, sliced in 4 lengthwise 1 sweet apple, grated 4 medjool dates, chopped 2 celery ribs, finely chopped Directions: In each lettuce leaf place banana, grated apple, chopped dates and celery. Roll up and enjoy!

Chili*!!
This is a low fat, healthful alternative to traditional chili. Serves four when combined with a simple salad. Ingredients: 3 cups tomatoes, diced small 2 cups red bell peppers, diced small cup zucchini, chopped cup sun-dried tomatoes (dry, not packed in oil), soaked for 1+ hours tsp. cumin, optional cup diced purple onion, optional Directions: Combine 2 cups of tomatoes and 1 cup of bell peppers with sun-dried tomatoes and zucchini in the blender. Blend well. Place remaining diced tomatoes and bell peppers into four serving bowls, then pour blended mixture on top. Serve immediately. 36

Optional: For a more authentic chili taste (though not recommended to optimal health), you may add teaspoon cumin and cup diced onion. Do yourself a favor and try the above recipe firstit just might surprise you! * Indicates a recipe where an ingredient must be soaked in advance

Egg"Free!Egg!Salad!
Ingredients: cup raw almonds, soaked for 8-12 hours cup purified water cup lemon juice 1 tsp turmeric 1 clove garlic, optional kelp, dulse or celery powder to taste cup chopped green onions cup chopped celery cup chopped red pepper Directions: In a high-speed blender, combine the almonds, water, lemon juice, turmeric, garlic and seasonings and blend until smooth. Add the remaining ingredients and blend on low speed until the vegetables are copped very fine but not fully blended. Serve on slices of cucumber, zucchini, carrots, turnips, or kohlrabi, in a celery stick or create a veggie wrap by spreading it on a large leaf such as cabbage, collard, kale, chard or Romaine. Add your favorite fillings such as chopped, grated cabbage, carrots, beets, chopped tomatoes, peppers, celery, cucumber or sprouts. Roll up the leaf and eat.

Nori!Rolls!
Wrap Ingredients: Untoasted Nori sheets (the black ones. The green ones are toasted) Rice Ingredients: Finely Processed cauliflower Avocado, mashed 1 lemon, juiced Celery powder, kelp and/or dulse Fillings: Carrot strips Zucchini strips Red pepper strips Cucumber strips 37

Alfalfa Sprouts Mung Bean sprouts, chopped Grated ginger, optional Water Black sesame seeds, optional for garnish Dulse flakes, optional for garnish Directions: Mix the avocado, lemon juice, seasonings and processed cauliflower to make sticky rice. Place the sticky rice on the nori sheet thinly covering about two thirds of the nori starting at the edge closest to you, leaving 2 inches empty at the top edge. In the centre of the rice, place a strip of vegetables, sprouts and a small amount of ginger. Begin to roll the nori tightly, wetting the remaining edge with a little water or lemon juice to help it seal. Cut the nori roll into 8 slices with a serrated knife. Place on a serving platter and dust lightly with black sesame seeds or dulse flakes. Alternatively, eat it burrito style.

Orange!Creamsicle!Cereal!
Cereal Ingredients: 1/4 to 1/2 large ripe papaya, cut into bit sized pieces 1-3 stalks celery, thinly sliced Creamsicle Sauce Ingredients: 1-2 bananas 1 orange, juiced 1/8 tsp non-alcohol vanilla extract or a smidgen of a vanilla bean Directions: Place the Cereal ingredients n a large bowl. Blend the Creamsicle Sauce ingredients and pour over the celery and papaya. Enjoy this delicious treat. YUM!!!

Pasta!Florentine!
Ingredients: 1 zucchini, spiralized into noodles 2 tbsp grated pine nuts 1 tbsp lemon juice 2 cups chopped spinach tsp dried tarragon 2 tbsp lemon juice kelp, dulse or celery powder to taste 3 olives 1 sprig of parsley for garnish

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Directions: Toss the noodles with the lemon juice and grated pine nuts. Set aside to marinate. Place the spinach in a pasta bowl with the tarragon, lemon juice and seasonings and mix thoroughly. Allow to marinate for a few minutes. Serve topped with the marinated noodles and garnish with the olives and a sprig of parsley.

Sweet!and!Spicy!Collard!Wraps*!
Spread Ingredients: 3-4 carrots cup soaked cashews, drained and rinsed 3 Tbs lemon juice 1 Tbs maple syrup or agave nectar Tbs finely chopped ginger Spread Directions: Run carrots through a food processor until well processed. Alternatively you could grate and then finely chop them. Add all ingredients into food processor or blender, adding a little water if your blender cant get through it. Blend or process until fairly smooth. Wrap Ingredients: 4 collard leaves 1 mango, peeled and pitted 2 large handfuls sunflower sprouts hass avocado 2 handfuls mung sprouts Wrap Directions: Cut collard leaves lengthwise along the stem, making each leaf into 2 long green strips. Cut mango and avocado flesh into long strips. Take 1 collard strip and spread it in front of you from left to right. Place a couple of tablespoons of carrot pate of the way towards the right end, spreading it in a strip from top to bottom. Now spread 1 half handful of mung sprouts and a half handful of sunflower sprouts along each pate strip. Add about 2-3 mango and 1 avocado strips on top of your sprouts. Now tuck the short side of the collard over your wrap ingredients and then gently but firmly roll up the rest of the wrap. Stick a toothpick through it to keep it rolled while you construct your other wraps. This is a good basic recipe that can be recreated with any fruits or vegetables in your favorite combinations.
Indicates a recipe where an ingredient must be soaked in advance

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Recipes Desserts
Apricot!Pudding!
2 servings Ingredients: 1 cup of unsulfured dried apricots 1 cup of orange juice a pinch on cinnamon 2 sprigs of mint orange zest from an organic orange Directions: Soak the apricots in the orange juice for 4 hours. In a blender or food processor, blend the rehydrated apricots, orange juice and cinnamon and blend until smooth. Pour into dessert dishes and let set until firm approximately 1 hour. Decorate with a sprig of mint and some orange zest. Enjoy this sinless dessert.

Banana!Carob!Bliss!Pudding!
Ingredients: 2 ripe bananas 1/3 cup raw carob powder 1/8 tsp non-alcohol vanilla, optional dried coconut for garnish, optional Directions: Blend all the ingredients together until very smooth. Enjoy eating immediately and entering a state of bliss soon after!

Green!Papaya!Pudding!
Ingredients: 2 cups papaya 2 oranges 3 dates 2-3 cups spinach, or other greens of your choice Directions: Blend in papaya and oranges together until the mixture is liquid. Add in the other ingredients and blend until thick! 40

Mixed!Fruit!Salad!
Salad Ingredients: 2 Navel oranges, diced 2 cups ripe pineapple, diced 2 kiwis, peeled and sliced 1 cup of another fruit of your choice (good choices include ripe mangos, papayas, or pears) Sauce Ingredients: 1 orange 5 medium or small dates (or 2 big medjool dates) inch fresh ginger Instructions: Mix all ingredients in a bowl. Then prepare the sauce by blending the orange with the dates and ginger in a blender. Pour sauce over fruit salad, and enjoy!

Pineapple!Boat!
Ingredients: 1 pineapple 1 cup sliced strawberries 2 kiwis, peeled and sliced 1 orange, reserving juice Juice of 1 lime Coconut flakes Fresh mint leaves Directions: Cut pineapple in 1/2 lengthwise. Dice pineapple and discard hard core that runs through the center of pineapple. Combine pineapple, strawberries, kiwis and oranges together in a large bowl. To make dressing combine juice drained from oranges, and lime juice together, shake well. Pour over fruit and toss. Place in pineapple shells and sprinkle with coconut flakes and garnish with mint leaves.

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