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Scientific Analysis: Organic Food vs Supermarket Food, Jour. Applied Nutrition, 1993

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FAST EASY RAW RECIPES
by Robert Ross
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Raw Food Recipes

Raw & Living Food Recipes

Anne Wigmore’s Basic Raw Food Recipes
      • Rejuvilac
      • Seed Fermenting
      • Essene Bread
      • Growing Wheatgrass
Try Some of These Raw Recipes, too!
      • Cream Of Asparagus Soup
      • Tomato Cucumber Dressing
      • Creamy Sprout Soup
      • OHI Dry Seasoning
      • Wild Rice Salad
      • Quinoa Salad
      • Tsatziki Sauce.
      • "Spaghetti" and Tomato Sauce
      • Spicy Seed Cheese
      • Black Bean Dip
      • Live-food Mayonnaise
      • Vegetable Pate
      • Tabouli
      • Salsa
      • Green Cheese
      • Homemade Curry Powder
      • Cabbage Rolls
      • Cauliflower Dip
      • Hummus
      • Guacamole
      • Cole Slaw

 

Cream Of Asparagus Soup
1 bunch of asparagus
3 stalks celery
1/2 small onion
1 1/2-2 avocados
1 cup water
6 sprigs organic parsley
2 tsp. tomatillo powder
kelp or Nori to taste
Blend until creamy. If not creamy enough, add 1/2 small avocado and blend.

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Tomato Cucumber Dressing
3 tomatoes chopped
1 celery stalk, chopped
1 T. Fresh oregano, minced
1 cucumber, chopped
3 radishes, chopped
Place the above ingredients in blender and blend until smooth.

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Creamy Sprout Soup
1 green onion
1/2 red bell pepper
1/2 clove garlic
 3 T. fresh basil
1/2 avocado
1/3 cup sunflower greens
1 tsp. dulse
1/4 cup cucumber juice
1 tsp OHI Dry Seasoning
 Pinch cayenne
1/2 cup lentil sprouts
1/4 cup fenugreek sprouts
Combine all ingredients except lentil and fenugreek sprouts in blender. Liquefy. Stir in sprouts and serve garnished with sunflower greens. Serves: 2, Preparation time: 15 minutes.

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Dry Seasoning
1 T. dehydrated onion flakes
1/2 tsp. sweet dry basil
1 T. kelp
Grind in seed mill or blender until it reaches a powder consistency. Store in sealed glass jar in cool, dry place. This seasoning is also good sprinkled on top of salads for extra flavor.

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Wild Rice Salad
4 cups wild rice (presoaked for 48 hours)
2 cucumbers
2 red or yellow bell peppers
1 small jicama, shredded
2 tomatoes
4 celery stalks
6 scallions or 1 small onion
1 cup cilantro, parsley or basil
4 Tbs. kelp to taste
Chop all ingredients fine and put into large bowl. Then make dressing below.
Dressing:
1 large avocado
1/2 to 1 cup tomatillo juice or sauerkraut juice
pinch of cayenne
kelp to taste
cilantro, basil or parsley to taste

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Quinoa Salad
 4 cups sprouted Quinoa
 2 cucumbers
 1 red and 1 yellow bell pepper
 2 tomatoes
 4 celery stalks
 6 scallions
 1 cup cilantro, basil or parsley (optional)
 2 carrots, grated or shredded
 1 small jicama, grated
 4 Tbs. kelp
Chop all salad ingredients fine and put into large bowl. Mix dressing (below) and add to salad. Mix again. Serve.
Dressing:
3 large avocados
1 1/2 cups tomatillo juice or sauerkraut juice
4 cloves of garlic
pinch of cayenne
kelp to taste
cilantro, basil or parsley to taste (optional)

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Tsatziki Sauce
1 large cucumber (peeled and grated)
1 cup soaked pignoli seeds
1/2 tsp. dill seeds
1/2 cup green sauerkraut
1/2 cup fresh dill
4 cloves minced garlic
Blend pignoli nuts,  sauerkraut, dill seeds and garlic to smooth texture. Pour into bowl. Add grated cucumber and fresh dill. Let sit in refrigerator overnight.

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"Spaghetti" and Tomato Sauce
To make sauce, blend in blender or Vita-Mix:
6 medium totmatoes
3-4 Tbs. tomato powder or all-purpose seasoning
2 tsp. jicama powder (optional)
1 tsp. beet powder (optional)
 Italian seasoning
Onion and/or garlic or kelp to taste
To make "spaghetti" grate gold zucchini or butternut squash lengthwise. pour sauce (ingredients above) over "spaghetti" and mix together. Minced, grated cauliflower can be added to give a taste and feel of grated cheese.

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Spicy Seed Cheese

2 cups sunflower seeds (soaked)
1 cup hulled sesame seeds (soaked)
1 inch piece of ginger (peeled)
2 cloves of garlic
1 tsp. dried oregano
1/4 cup fresh basil
Dulse to taste
Dash of cayenne
Combine ingredients in a blender with enough rejuvelac to make a smooth blend. Pour into a cheese bag. Hang overnight over the sink. Remove from bag and store in the refrigerator.

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Black Bean Dip
3 cups sprouted black beans
3 small tomatoes
1 medium onion
1 tsp. cumin
1/4 tsp. cayenne
1 clove garlic
Blend 2 cups black beans with tomatoes, onion and seasonings. Add third cup black beans and blend, or in Champion, pulse 2 or 3 times.

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Live-Food Mayonnaise
1 cup sunflower seeds (soaked)
1 cup green sauerkraut
1 large avocado
1 tsp. dulse and a dash of cayenne
Blend until smooth.

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Vegetable Pate
1 cup chopped carrots
1 cup chopped celery
1/2 cup chopped onions
1/2 cup chopped green peppers
1 cup rejuvelac (recipe above)
1 cup soaked sunflower seeds
1 cup soaked sesame seeds
1 Tbs. dried basil (or 1/2 cup fresh)
1 Tbs. dill seed (or 1/2 cup fresh dill)
1 cup sauerkraut
Dulse, cayenne, garlic to taste
Put all ingredients into a blender or processor and blend  until smooth. If the mixture is too thin, add up to 1/2 cup sauerkraut.

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Tabouli
1 cup wheat or rye berries (soaked)
1 cup minced parsley
2 or 3 Tbs. each chopped: celery, onion, green pepper, mint.
1 chopped tomato
1 cup green sauerkraut
Cayenne, dulse, and basil to taste.
Mix all ingredients and chill.

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Salsa
Blend:
1 cup fresh chopped tomatoes
1/4 cup chopped onion
1 garlic clove
1/4 cup green pepper
1/4 tsp. cayenne
Add:
2 chopped tomatoes, 1 chopped green pepper, and 1 chopped onion to the blended base. Season to taste with dulse or more cayenne.

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Green Cheese
2 cups pumpkin seeds
1 cup hulled sesame seeds (soaked)
1/2 cup green onions (chopped)
1 inch piece ginger (peeled and chopped)
1/2 cup parsley
1 Tbs. dulse
Combine all ingredients in blender with enough rejuvelac to cover. Pour into cheese bag and hang in the sink for several hours or overnight to drain. Chill and store in the refrigerator.

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Homemade Curry Powder
2 Tbs. coriander
1 Tbs. cardamon
1 Tbs. tumeric
1 Tbs. cumin
2 tsp. cayenne
1 tsp. cinnamon
1 tsp. cloves
Mix all finely ground spices together and store in the refrigerator.

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Cabbage Rolls
Take several outer leaves of cabbage, left over from covering sauerkraut (recipe above) and lay them flat. Place wild rice salad or quinoa salad or avocado incenter of each leaf and roll up. Starting by folding in sides to form packages. Secure with toothpicks, then cut into slices to serve as bite-sized pieces.

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Cauliflower Dip
3 basil leaves
1/2 cup pine nuts
3 cloves garlic
Kelp, tomatillo juice and cayenne to taste
Blend in a Vitamix, or blender to a smooth consistency and serve.

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Garden Herb Spread/Dip
Blend in Vita-Mix or blender:
2 cups sprouted sunflower seeds
1 cup plain unseasoned sauerkraut
1/2 large avocado
2 cloves garlic
1/4 tsp. tumeric
2 tsp. dried dill weed
2 tsp. dried basil
1 medium onion
kelp to taste
small pinch of cayenne (don't overpower dill and basil)
Use purified water, tomatillo juice or tomato juice to thin to approximately mayonnaise consistency.

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Hummus
4 cups soaked, sprouted garbanzo beans (2 cups raw)
2 cups sesame tahini (see recipe below)
2 cups tomatillo juice
Garlic, kelp and cumin to taste
1. Juice 2 cups tomatillo juice in juicer.
2. Run garbanzo beans through blender (or if using a Champion, use blank plate twice).
3. Make tahini- put 2 cups sesame seeds in blender. Blend into paste on high speed--add tomatillo juice to get tahini  consistency (somewhat runny).
4. Add garbanzo paste to tahini in blender. Add kelp, garlic, cumin. Blend. Add more liquid (water or tomatillojuice) to get proper consistency.
5. Taste and season more if necessary.
6. If it still needs something, you might try a little pinch of cayenne.
This recipe comes from Rina Ulfers and has been adapted to the Institute program by Eileen Eik.

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Guacamole
Ingredients:
5 Avocados
4 Tomatoes, diced
3C finely shredded zucchini
3 green onions, sliced thin
1-2tsp Dulse seaweeed, and garlic
1/2C sauerkraut

Cut the avocado  lengthwise, then twist to open. Remove the pit. Score avocado meat first lengthwise, then across to form crisscross pattern. Scoop out and put into a bowl(do not mash the avocado.) Add remaining ingredients and  mix gently. Serve with Essene crackers.

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ColeSlaw
Ingredients:
1 medium cabbage, finely shredded
1/2 bunches radishes, sliced
3 green onions, sliced
2 tomatoes, finely diced
2 carrots, shredded
3/4C Seedsauce
Few pinches ground Caraway or Dill seed
1 teaspoon Dulse seaweed and garlic
Put first five ingredients into a stainless steel or glass bowl. Sprinkle ground Caraway or Dill over vegetables. Add Seedsauce. Mix and serve.

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tomato(18b)

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Robert Alan Ross
Consultant | Author | Teacher
© Copyright 1996-2008
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