23 Raw Recipes - Earthshine

Introduction to rawEating your food raw is completelynatural. Every animal that has existedconsumes its food raw. Only man hasdeviated. Fresh fruit and vegetablesprovide essential nutrients that cannotbe obtained from any other sources.The majority of these nutrients aredegraded in some way when cooked.A logical choice therefore is to eat moreraw food, increasing our nutrient intakesignificantly, and so providing more andbetter quality fuel for our bodies.Part of our mission with this book is toshow you that eating a high-raw diet isnot secular, weird or radical. It is merelychoosing not to use your stove right now.By making that choice, you keep your food( for which you have worked hard to puton the table) intact, so that it may deliverwhat it is supposed to; nutrients thatprovide energy, sustain and repair thebody and allow it to operate optimally.by choosing to include a raw component to each meal, you will:Save time - we will show you that preparing your food raw will automatically save you time.save money - fruit and vegetables are better value than processed food, thus cutting down on your food bill.save energy - by using less gas or electricity, you are doing something valuable for the planet.increased nutrition - and not just by a small margin.enjoy new tastes and flavours - food tastes remarkably differently when it is prepared raw.We are not suggesting that everyone ‘go raw’. A gentle approach, will be effective for most people.However, some people with health challenges might decide to switch to a very high or 100% raw diet toobtain rapid results. We recommend that this is done with medical supervision and professional guidance.what about cooking?We enjoy steamed vegetables, riceand quinoa every now and then.The key to cooking is in the ‘how’.Steaming and boiling reaches onlyaround 100 o C.Water-cooked food will be lowerin enzymes and vitamins thanraw food, but it does not becomedamaging to health. Flame grilling,frying, baking and roasting, on theother hand, are all much highertemperature methods of cookingand this is where food actuallystarts to develop toxic compounds.At around 120 o C, cooked foodstarts to form acrylamide, whichis a known neurotoxin and cancercausing chemical.In April 2002, Swedish scientistsaccidentally discovered acrylamidein potato chips and bread and wenton to report that the productionof acrylamide is evident in allfood, when cooked over 150 o C.The worst offenders appear to bestarchy food, especially when flamegrilled, fried, baked or roasted attemperatures over 150 o C.12Statistics reveal that bakedbreakfast cereals are one of thefood types containing the highestacrylamide levels after potatocrisps and french fries. The sametests applied to boiled, steamedand unheated food, revealed noacrylamide levels in the food.When you cook food, bear in mindthat the higher the temperatureand the longer the cooking time,the more the food is damaged.Open flame cooking and whereverthere is browning or blackening ofthe food is possibly the worst of all.

how to use this e-bookWe hope, more than anything, you will have fun with this eBook. We havedesigned it to be as easy to use as possible, so that you can spend less timein the kitchen and more time enjoying a great meal with friends or family.How the Recipes are laid out:Time needed to prepare the meal. Broken down into pre-prep, prep and drying times, if applicable.1Equipment needed, and alternatives if they apply.23 Easy-to-follow list of ingredients.C cup 250 mlT tablespoon 15 mlt teaspoon 5 ml4567Simple step-by-step instructions.Any storage advice.How much it will make.Tips and tricks. Interesting and useful information in the form of little notes.CONVERSION TABLEspoons & cupsmetricteaspoonteaspoon1 teaspoon1 tablespoon1/ cup41/ cup31/ cup22/ cup33/ cup41251560801251601851 cup1 quart250 ml1 5170190mlmlmlmlmlmlmlmlml250 ml1 litre13

Goji, mango &baobab smoothieWorkout smoothieOur friend, Kerry, says that this isa winner before working out. She saysthat her recovery time is reduced &her stamina has improved. A greatall-round superfood smoothie!Easy & light, full of tropical flavours.Any blender2 C11/ C452 T5 min prepwatermangogoji berriesdates, pitted and soakedbaobab powder1 Blend everything on high for about30 seconds in a high-speed blender or60 seconds in a regular blender.Makes 3 cups.ADD IN: Camu camu berry powder is alwaysgreat with tropical flavours and adds lotsof vitamins too.Any blender2 C151 T1 T1 T1 t1 t1/ t2210 min prepwaterbanana, very ripedates, pitted and soakedhemp seedshemp powdercacao powdermaca powdergreen powdercinnamonpinches of salt1 Blend everything on high for about30 seconds in a high-speed blender or60 seconds in a regular blender.Makes 3 cups.15

Cacao crunchA ‘no machines’ recipe, not only a treat forbreakfast but also a convenient superfoodsnack. This cereal is divinely chocolatey.It will keep your kids going all morningand the hunger at bay.Activated Buckwheat:Can be bought in health food stores.Make your own: Soak buckwheat for20 minutes. sprout ina well drainedjar or sprouter for 24hours.Dry in a dehydratorfor around24 hours until crispy.30 min prep3 C1 C1 C1 C2 C1/ C21 C1/ t2buckwheat, activated and driedcacao nibsraisinscacao paste (240 g solid mass)cacao butter (480 g solid butter)lucuma powdercoconut sugarsalt1 Put the buckwheat, nibs and raisins in the freezer before you start melting the cacao.1 Melt the cacao butter and cacao paste together, using a double boiler or bain-mariewith warm water.1 Add the lucuma, coconut sugar and salt, and gently whisk until everything is well mixed.1 Remove from the heat.1 Mix in the cool buckwheat, raisins and nibs.1 Stir continuously.1 As everything cools down, the whole mixture will start to thicken.1 At this point, and working very quickly with your hands, crumble the coated mixture onto anytrays (we use our dryer trays with the solid sheets). The cereal will now set at room temperaturebut you can chill it in the fridge or freezer for about 15 minutes to speed up the process.Store in an airtight container in a cool dark place, maybe in the fridge over summer.Fills a 3-litre jar.ADD IN: Cacao is always the best place to hide greens, so you can add in green powder, kelp andspirulina without changing the taste too much. You can also add nuts or other dried fruit, just keepyour total dry ingredients to around 5 cups.Variation: You can use cacao powder instead of the paste, just increase the butter by a 1/4 C.17

mushroom soupAfter an autumn day working in the garden, or even a day out foragingfor mushrooms in the woods, there is nothing better than a bowl of thick,hot mushroom soup.Any blender1h marinating, 10 min prep3 C Portabellini or other gourmet mushrooms, thinly sliced2 C warm water1 C parsley1/ C olive oil21/ C tamari41 large avocado1 Toss the mushrooms in a bowl with the olive oil and tamari and let it stand for about 1 hour,turning it over every now and again.1 Blend the avocado and hot water together until smooth for about 15 seconds.1 Add the mushrooms, with their marinade, and the parsley into the blender and pulsejust once or twice.Makes about 1.5 litres.NOTE: Some exotic or wild mushrooms cannot be eaten raw and will need blanching.Please stick to Button, Brown, Portabellini or Oysters if unsure.18

An earthshine signature. easy &unexpectedly delicious. If your familyloves sweet corn, they will rave aboutthis one. We just put all the bits out &make our own as we are eating!S AV O u R Y S N A C K S & F I N G E R F O O D SChilli corn on the cob1 Snap each cob into 3 smaller pieces.1 Dip a lemon into the chilli salt.1 Rub and squeeze whilst you massagethe lemon onto the corn.1 Cover the corn completely with lemonjuice and salt and eat immediately.sweet corn,on the cobVARIATION: Swop the chilli salt forherb salt if you prefer.a bowl of chilli salt (50/50salt to dried chilli flakes)1/2lemon orlime per person19

Sweet red cabbage saladA real winner! We created this salad because we wanted something visually strikingplus gorgeously flavoursome for our celebration meals. This dish makes anappearance at pot lucks, family events, and anywhere where we want to encourageour non-raw friends to pile up their plates with our delicious creations. Kids of allages love this too.15 min prep, 2h marinating4 C red cabbage, shredded1 C apples, thinly sliced1 C carrots, julienned or grated1/ C spring onions, thinly sliced21/ C raisins or currants43 T olive oil2 T honey or agave1 T vinegar, grape or apple cider1 pinch of saltpepper, freshly ground to taste1 Mix all the ingredients in a bowl andleave to marinate for 2 hours at roomtemperature, stirring often.1 Alternatively, mix everything together andleave in the fridge to marinate overnight.Best eaten within 24 hours.Makes 4 servings.If you are using non-organic carrots, itis important to peel them.They readilyabsorb nasties such as pesticides andherbicides from the soil and store themin their skins.20

Thai Som Thum SALADA taste sensation! Another one of those dynamic Thai - flavoured dishes thatwill have tongues wagging. Complex flavours, but easy to prepare.20 min prep, 10 min marinating1 C1 C1 C1 C1 T1 T1 T1 T3 T1 T1/ t41 Toss everything together, except the papaya,papaya, shavingsand allow to marinate for about 10 minutes.cucumber, julienned1Just before serving, add the papaya shavingsdaikon radish, juliennedand turn over very gently.fresh coriander, roughly choppedMakes 4 -6 servings.fresh chilli, thinly slicedfresh ginger, mincedfresh garlic, mincedlime or lemon zestlime or lemon juiceoil, light sesame or macadamia nutsalt21

Creamy pumpkin seed & fennel SALADFennel is a wonderful digestive aid, as well as having a fresh and vibrantflavour. Many of our salads are very colourful. In contrast, this salad is strikingin its many shades of green. Wash your celery and fennel well before using, as thestems tend to gather dirt at their ends.High-speed blender1111CCCC1/ C421/ t41/ t215 min prepfennel bulb and stalk, thinly slicedcelery, thinly slicedpumpkin seedswaterlemon juicedatesblack peppersalt1 Put fennel and celery into a bowl and set aside.1 Blend remaining ingredients until smooth, forabout 30 seconds.1 Pour over fennel and celery, making sure thateverything is coated.Makes 2 servings.ADD IN: Sprinkle seeds on top, such as pumpkin,sunflower, sesame or hemp seeds.Celery is a wonderful ingredient. Unfortunately,conventionally grown celery tends to be veryheavily sprayed. Try toget organic or evenbetter, grow your own. It'svery easy to growwith little gardening experience needed.22

Baby tomato, red onion & fennel SALADSimple, fresh and easy to digest. Also unusual, so a good one to throwtogether if you want to add another dimension to your everyday meals.Fennel bulbs must be washed well, so peel off the stems and give them agood rinse before cutting them into your salad.10 min prep12 C1/ C21/ C41 t1111whole fennel, bulb and leavesbaby tomatoesred onionolive oilherb saltThinly slice the fennel and red onion.Cut the tomatoes into 2 - 3 pieces.Toss everything together.Serve on a bed of leaves or just like it is.Makes 2-4 servings.23

PestoHoney mustard dressingA ‘no fuss’ recipe, using a pestle andmortar and whatever herbs you have onhand. We have lots of parsley in ourgarden, so we we use it regularly for thispesto and it’s really great, even thoughparsley might not be the first herb thatcomes to mind.One of our signatures! This dressing isreally special, and great over veggies aswell as salad. Use a ready-made nutbutter instead of the nuts if you don’thave a blender. Will settle slightly over afew days, so mix well before use.High-speed blender - optional10 min prep10 min prep1 large handful of fresh herbs1 small handful of nuts, seeds or pinenuts1 splash of olive oil1 good squeeze of lemon juice1 pinch of salt1 C water1 C macadamia or cashew nuts1 C olive oil1/ C apple cider vinegar21/ C honey or soaked dates21 T mustard powder1 t turmeric powder1/ t salt21 Finely chop the herbs with a knife.1 Grind everything with a pestle and mortaruntil you have a nice consistency.Store in the fridge. Keeps for a few days.Makes about 1 cup.1 Mix the water and mustard powder and leavefor 10 minutes to allow the strength of themustard to develop.1 Add everything else and blend on high forabout 30 seconds. Alternatively, mix by hand,using nut butter instead of the nuts.ADD IN: You can go crazy here!Olives, red pepper, chilli, nutritional yeast forthat cheezy taste. The list is endless, experimentand have some fun.Store in the fridge.Makes about 4 cups.24

Chilli poppersWe just love chilli poppers! If you love them too, but can’t do the deep friedthing, fret not. This recipe ticks all the chilli popper boxes - the crispywrapping, crunch of the chilli, followed by heat and the creamy warm nut cheeze.Don’t think anymore, just make them!High-speed blender & dehydrator30 min prep, 24h drying12 fresh jalapeno chillies - red and ripe is best1/ C Creamy Nut Cheeze - see note21/ C golden flax seeds, ground31/ C water3bonusrecipecreamy Nut cheeze1 Make a cut down the side of the chilli.1 Scrape out the seeds using a small spoon.1 Using a piping bag, squeeze the creamycheeze into each chilli.1 Blend the flax seeds and water into asmooth batter on high for about 45 seconds.1 Dip each chilli into the batter. Add morewater to the batter if it becomes too thick.1 Dry for 24 hours or until crisp.High-speed blender11/2 C3/ C41/ C41/2 t5 min prepnuts - macadamia, brazil or cashewwater - or less if your prefer it thickerlemon juicesalt1 Blend everything together on high usingthe tamper until smooth, for about 1 minute.Best served immediately.Makes 12 poppers.Store in the fridge - keeps for a few days.Makes 2 cups.25

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Linguine arrabbiataWe rate this as a top recipe, loved by all and so simple that eventhe kids can make it in 15 minutes! Rich and full of flavour, ittastes like it has been simmering away on the stove all day.Any blender & spiraliser OR vegetable peelerSAUCE:1 C baby tomatoes1 C sun-dried tomatoes, soaked1 C red onion, chopped1/ C dates, soaked41/ C olive oil21 T miso1 t saltchilli to taste15 min prepourWatch the funny video ofat home,boys making this recipelinguineSearch: easy living food.arrabbiata, on You TubeVegetables:4 C mixed hard vegetables, such asbaby gem squash or courgettes,sweet potato, butternut, etcSAUCE:1 Blend everything on high until smooth for about 30 seconds in a high-speedblender or 60 seconds in a regular blender.Freezes well or store in the fridge for a few days. Makes 4 cups.VEGETABLES:1 Spiralise the vegetables into linguine or use a vegetable peeler to make fettuccine ribbons.1 Soak the linguini in warm water to warm through.1 Add the Arrabbiata Sauce to a pan and warm gently, stirring constantly.1 Drain the vegetables and mix in with the sauce.Makes 4 servings.27

SOFT CHEEzE ROLLSA colourful addition to a lazy Sunday afternoon spread. Serve with pickles & crackers!High-speed blender2 CC2 T1/ t21/310 min prep, 2h settingmacadamia nutswaterlemon juicesaltCoating ideas: The coating of this cheeze is for you todesign! Fresh garlic and herbs, dried red pepper flakes,cracked black pepper and fresh chives are just a few ideas.1 Put all the ingredients into the blender and, working hard with the tamper to pressthe mixture into the blades, blend on high until smooth for about 1 minute.1 Refrigerate for about 2 hours to allow the mixture to firm.1 Prepare the coating before you remove the mixture from the fridge.1 Chop up your coating ingredients as finely as possible and spread onto a board.1 Divide the mixture into 2 and roughly shape them into rolls.1 Roll them into the coating and serve.Store in the fridge for 2-3 days.Makes 2 rolls.28

Protein kale crispsDehydrator & high-speed blender15 min prep, 24-36h drying1 kg2 C3/ C41/ C42 T22 t1 Tkale - about 500 g once trimmedcashew and/or macadamia nutswaterhemp seedshemp powderlemons, peeledsaltmixed Italian herbs1 Remove the woodystems from the kale.1 Tear the kale intopalm-sized pieces.1 Blend the lemon, hemppowder, nuts, water andsalt into a smooth creamcheeze for about 60 seconds,using your tamper to push themixture into the blades.1 Add the cheeze to the kaleand massage in until thekale is well coated.1 Lay onto a dehydrator tray.1 Do not overlap too much, asthis will cause these areas tostay damp.1 Sprinkle the herbs and hempseeds on top.1 Dry for about 24-36 hours, oruntil completely crisp.Store in an airtight container, in a cool, dark place.Makes. mmm - never enough!

Cheeze & onion napa chipsAn amazing snack, with a cheezy mustard flavour. Napa, or Chinese cabbage, isversatile and easy to find, especially at a good greengrocers or your local market.It has a mild flavour unlike regular cabbage, so if you are not keen on cabbage orif you find it does not work for your digestion, give Chinese cabbage a try.High-speed blender & dehydrator20 min prep, 24-48h drying750 g napa cabbage, shredded - also known as Chinese cabbage2 C cashew nuts1 C water1/ C nutritional yeast41/ C onion4Tip: If you do not shred2 T lemon juicethe cabbage finely enough,2 T hot mustard powderthe chips may take up to1 T garlic, minced - optional48 hours to dry.1/ t white pepper - optional2coarse salt for grinding at the end1 Blend all the ingredients, except the cabbage and salt, together on high untilsmooth for about 1 minute.1 Add to the napa cabbage and massage in.1 Place on solid dryer sheets and grind coarse salt on top.1 Dry for 12 hours and remove from the solid sheets.1 Dry on the trays for a further 24-48 hours or until very crisp.Store in an airtight container, in a cool, dark place.Makes about 5 trays.30

Carrot cake with orangeFood processor OR juicer & dehydrator for the cakeHigh-speed blender for the icing30 min prep, 6- 8h dryingCAKE:4 C carrots, finely grated2 C almonds or other nuts1 C date jam - 50/50 pitted dates andwater soaked, and then blended1 C desiccated coconut1 C orange juice1/ C raisins21 T ginger, freshly juiced orfinely minced or powdered2 t mixed spice1 t orange zest1 t nutmeg1 t saltIcing:1 1/2 C cashew nuts1/ C water23 T coconut oil2 T agave or honey1/ t vanilla powder21/ t salt4pitted datesDATE JAM: Coverer. Soakwith 1 cup of watidge. Blendovernight in the frth. If youon high until smoor use warmdon't have a blendeturn to jamwater and it will. Store in thewithin a few daysr. Keeps forfridge in a glass ja2 weeks.1 Crush the almonds in a food processor with the S-bladeor in a heavy plastic bag with a rolling pin.1 Mix all the cake ingredients together in a large bowl.1 Measure out into 1/3 cup portions onto solid drying sheetsand shape into individual rounds, about 10 mm thick.1 Dry for about 6 hours, remove from the solid sheetsand dry for another 2 hours.1 The cake will be ready when the outside is crisp andthe inside is moist.1 Blend all the icing ingredients in a high-speed blenderand spread onto cakes. You can firm the cakes in thefridge for a couple of hours.1 Garnish with zested carrot strips and grated nutmeg.Stores in the fridge for 2 days without the icing.Makes 12-14 little cakes.31

Mini lime tartletsThis is our take on a classic raw dessert, fashioned into cute little cupcakes thatwill soften even the hardest of hearts. To make the ‘cupcake’ style, you will needflexible silicone moulds, like muffin moulds. You can also make this as one largetart if you don’t have moulds.Food processor25 min prep, 6h settingcrusts:2 C seeds and/or nuts1/ C dates, pitted and chopped21/ C cacao butter21 pinch of saltfilling:4 avocados1/ C lemon juice21/ C honey21/ C coconut oil21 t vanilla powdercrusts:1 Melt the cacao butter in a bain-marie.1 In the food processor with the S-blade, turn the seedsand/or nuts into a rough flour.1 Mix all the crust ingredients together and press intoflexible silicone moulds.1 Refrigerate until they have set and then turn themout of the moulds.Filling:1 Process all the filling ingredients together until smoothfor about 5 minutes.1 Spoon the filling into each little cup and end with a swirl.1 Set for 6 hours in the fridge.Serve from the fridge.Makes about 14 tartlets.32

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easy Living Food creators natalie and noel and i can attest their food is simple, divine, and delicious! easy Living Food helps make every day the Best day ever!” David “Avocado” Wolfe The recipes in easy LivinG Food