Living Food Recipes

Here are some raw food recipes I found on the internet. You can try them out and tell us what do you think. Raw food is becoming a fast growing health diet that has cured many people all over the world. It is not easy to be on 100 % raw food I must comment, but if you are 100 % determined to do it, then this is the way to ultimate health. You can find the following recipes: Lasagne, Marinara Sauce, Faux Salmon (or Mock Tuna), Cranberry Sauce, Orange Tahini Dressing, Pressed Red Cabbage, Caraway Slaw, Sunflower Pate, Parsnip-Avocado Soup, Carrot Cake, Mango-Lime Parfait, Basic Almond Maple Crust. Good appetite.


This recipe is best made one day in advance.

This works well with a pan that measures 9.5″ X 13″ X 2″-(3 quarts) {metric
measure: 240 X 345 X 50mm (3 litres)} which will serve 8-10 but pan
size is not important- use any size pan you have, this is just a

Ingredients: (per 8-10 servings)
5-6 zucchini
3-4 Cups coarsely chopped Mushrooms (or, thinly slice portobellas or
baby bellas)
6 Cups Spinach, packed, then roughly chopped

4 Cups Sunflower pate (see recipe below) -made with less garlic, onion and lemon so it is bland. Use water in place of 1/2 of the lemon juice.

Marinara Sauce (see recipe below)

cheesecloth (all cotton for culinary use)

Thinly slice the zucchini the long way. This can be done by hand or with
a mandolin.
Marinate for 1-2 hours in a mixture of olive oil, water and lemon juice.
You will need enough slices to completely cover the bottom of the pan

two times. (you can marinate longer if you want)

Place a double layer of cheesecloth in the pan, with at least 6 inches
of cheesecloth hanging out on all sides.

Assemble the lasagne

Pat dry the marinated zucchini slices. Fit closely together enough
slices to completely cover the bottom of the pan-Don’t forget to lay the
cheesecloth down first, it is important.

Pour over a small amount of the marinara sauce and spread over the
zucchinis (see recipe for Marinara below)

Spread out a layer of mushrooms, (use 1/2 the mushrooms)

Spread a thin layer of pate over the mushrooms (use 1/2 the pate) (it’s
ok to leave it in evenly spaced blobs it is difficult to spread)

Evenly place half of the chopped spinach over the pate and press firmly
into place

Repeat the steps:

Zucchini slices
1/2 of the remaining marinara sauce
the remaining mushrooms
the remaining pate
the remaining spinach-press in to the pate
The remaining marinara- you can also add some chopped tomato and

slivered basil to the top

Cover tightly with plastic wrap and refrigerate.

Serving the lasagne:

The vegetables and pate will have given off a great deal of liquid
overnight in the refrigerator. Using the ends of the cheesecloth,
carefully lift out the lasagne (it may take 2 people). Drain the lasagne
for a few moments (hold it up and allow to drip or run your hand over

the bottom)-then either place it in a new pan or have someone quickly
pour off the liquid and dry the pan and put the lasagne back in. Slice
and Serve.

Marinara Sauce

(This is a rough description, you add ingredients to your taste)
To serve 8-16 (Makes a full blender container of sauce)

2-3 cups Sun Dried tomatoes, soaked in water for 2 hours (not oil packed, buy dried sun dried tomatoes)
8-10 fresh Tomatoes

fresh basil
sea salt
olive oil

If making this marinara sauce to use on zucchini ‘pasta’ that has been tossed in pesto sauce, this will make more than enough for 8 people as an entrée, and 16 people as a side dish.

For lasagna, a blender full of marinara should be just enough for one large lasagna, but have enough ingredients on hand to make a bit more sauce if you need to.

Cut up and blend the tomatoes in a blender. You should have approximately 3 cups of pureed tomato. Drain the sun dried tomatoes (save the liquid to thin the sauce later if you need to) and add enough of them to the tomato puree until the mixture is quite thick. Add the following to your liking: garlic, onion, a little olive oil, parsley, fresh basil, sea salt, oregano. (Add any other ingredients that you like in a tomato or marinara sauce, cut up olives would be nice.)

Faux Salmon (or Mock Tuna)

This attractive dish resembles salmon casserole. But we know it’s not!

Adding more kelp, dulse or any other sea veggies that you have on hand
will increase the seafood flavor. For fun, press into a mold and unmold
onto a platter, surrounded with kale and parsley, topped with almonds or
olives. This dish is elegant served with warmed Mushroom Gravy.
For a luncheon or brunch this recipe is lovely served in a scooped out

2 cups almonds, soaked 8-10 hours
2 whole carrots
1/2 cup coarsely chopped red onion
1 1/2 cups finely minced celery
1/2 cup minced parsley
1/4 cup minced shallot or scallion

1/4 cup lemon juice
2 teaspoons kelp powder
1 teaspoon dulse powder or granules
1 tablespoon liquid amino’s , 2 teaspoons nama shoyu or 1 teaspoon sea

Soak almonds 8-12 hours, drain, rinse and drain again. Put the almonds,

carrots and onions through the heavy-duty juicer, using the blank
screen. Place mixture in a large bowl, add celery, parsley, shallots,
lemon juice, kelp, dulse, liquid amino’s or sea salt and stir thoroughly.
Shape into a mold or place in a pie crust. Or shape free hand like a
fish. Keeps several days, covered, in the refrigerator. Serves 4-6.

Julienne of Carrot , Zucchini and Red Pepper

Although you can julienne by hand, using a mandoline will result in a
more attractive looking dish.

2 carrots, julienne
1 zucchini, julienne
1 red pepper, julienne

Cranberry Sauce

(This recipe is not in The Raw Gourmet book)

Double or triple this recipe for a crowd
1 12 ounce package fresh cranberries, washed well
1 or 2 oranges, peeled
optional : 1 teaspoon orange zest (finely grated orange peel, just the orange part, grate prior to cutting oranges

Dates: to taste, start with four.

In a blender place cranberries and cut up oranges, blend until chunky. Then add four dates, blend. Taste, continue to add dates and blend until sweet enough for your taste. Can be made 2-3 days in advance.

Orange Tahini Dressing

A delightful light dressing that only takes a few minutes to make. Its
simplicity invites variation. Try adding 1 teaspoon chopped ginger and 1-2

teaspoons tamari. Or, add 2 teaspoons poppy seeds and 1/4 teaspoon
Chinese 5 spice powder.

2 tablespoons tahini
1/2 cup fresh orange juice
pinch sea salt
1 teaspoon grated ginger

1/4 teaspoon cinnamon
1 teaspoon dulse flakes
1/8 teaspoon curry powder

In bowl, add orange juice gradually to tahini, stirring after each
addition. Add salt. Dressing tastes fine as is, or add spices to taste.
Yields approximately 1/2 cup.

Pressed Red Cabbage Caraway Slaw

This is a highly flavored and impressive dish. If you enjoy this, try
the same method with Asian sauce and experiment with different
vegetables. This dish will keep for 4-5 days in the refrigerator.

6 cups thinly sliced red cabbage (about 1/2 large cabbage)
1 large onion, sliced very thin
1 teaspoon sea salt

1 tablespoon caraway seeds
2 teaspoons Liquid amino’s, or nama shoyu or additional sea salt

Place vegetables in bowl. Sprinkle the sea salt, caraway seeds and
Liquid amino’s evenly over vegetables. With your hands, knead and toss
the salad, crushing the vegetables in your hands for 5-6 minutes. Serves

Sunflower Pate

3 cups sunflower seeds, soaked 8-12 hours. Sprouted for 2-4 hours
1 cup fresh squeezed lemon juice
1/2 cup chopped scallions
1/4-1/2 cup raw tahini
1/4 cup liquid amino’s, or 2 tablespoons nama shoyu, or pinch of sea

salt with add’l water, or none at all
2-4 slices red onion, cut in chunks
4-6 tablespoons coarsely chopped parsley
2-3 medium cloves garlic, coarsley chopped
1/2 teaspoon cayenne pepper (or more to taste)

Soak sunflower seeds 8-12 hours, drain, allow to sprout for 3-4 hours (leave

out on counter) then thoroughly rinse and drain removing as many of the
thin inner husks that float to the top as possible. In a food processor,
process the sunflower seeds, lemon juice, scallions, tahini, liquid
amino’s, onion, parsley, garlic and cayenne until the mixture is a
smooth paste.

When thoroughly blended taste and adjust the seasoning. The pate will

develop a stronger garlic taste in a few hours. Yields a large mixing
bowl of pate. (approximately 8 cups)

Parsnip-Avocado Soup
(from The Little Book of Raw Soups by Nomi Shannon, Free with purchase from the author of The Raw Gourmet book)

1 large parsnip, grated (unless using a K-tec or Vitamix then you can

just cut it up)
1/2 water or celery juice
1 large stalk peeled celery, cut up
1/4 avocado
2 teaspoons flaxseed oil
squeeze of lemon juice (optional)

1/2 teaspoon sea salt (optional)

In a blender blend parsnip and liquid until smooth. Add remaining
ingredients, blend until smooth.

Carrot Cake
(This recipe calls for both a juicer with blank screen and a food processor)

Carrot Cake and Frosting

This yummy recipe yields 8 cups, or 10-16 servings, one small piece goes a long way! Can be made one or two days in advance and kept refrigerated. The malleable consistency of this carrot cake will allow you to make it into any shape. Make a traditional looking 2 layer round cake with frosting between layers, or get creative and shape it into the form or a Christmas tree or star, on a large platter.


2 cups unsoaked cashews
8-13 medjool dates pitted (not soaked)

In blender blend cashews with enough water to allow blender to run. When smooth, add in dates until sweet enough. Add in vanilla.

Carrot Cake

1/2 cup raisins, soaked 20 minutes, reserve liquid
1/2 cup dried apricots, soaked 20 minutes
2 cups pecans or walnuts

2 tablespoons pine nuts
1 1/2 cups coconut (dried, unsweetened, shredded)
1 teaspoon cinnamon
1/4 teaspoon Chinese 5 spice powder
1/2 teaspoon garam masala or cinnamon
optional pinch of clove

optional pinch of nutmeg
6 cups carrot pulp-
1 1/2 cups date pieces or chopped dates-pit and roughly chop dates

Food processor: combine pecans and pine nuts. Process until uniformly fine. Add coconut, pulse until mixed in. Add spices, pulse until mixed, set aside.

Juicer: (use blank) alternate putting carrot pulp, raisins, apricots and dates through. Knead until mixture is evenly combined. Add in nut mixture a little at a time, kneading it in.

Line 2 round cake pans with saran wrap (you may have to oil the pans first).

Put mixture in pans, pack in. Refrigerate until ready to frost.


Mango-Lime Parfait

A soft, cool and smooth dessert. For a strong citrus flavor, add one
whole peeled lemon or lime to the blender, along with the lemon or lime
juice called for in the recipe. This will result in a tart citrus-y
dessert, much like lemon or lime pie. Before adding the dates, taste the
mango mixture, you may not want to add too many if the mangoes are

already sweet.

Almond maple crust mixture (set aside in a bowl) – recipe below
4 cups coarsely chopped mango (about 5 mangoes)
1 cup lime juice (or lemon juice)
1 teaspoon of lime (or lemon) zest
4-8 dates, pitted and chopped

In a blender, place mango pieces and blend until smooth. Add lime juice,
zest and dates and process until smooth. Be patient. Mango is a very
fibrous fruit and you want to achieve smooth, pudding-like results.

In a parfait or wine glass, layer the crust mixture and the mango lime
mixture. Start with some crust mixture in the bottom of the glass, then
mango mixture, a bit of crust mixture and so on, ending with crust
mixture on top. Yield: 4 glasses of parfait.

Variation: substitute papaya or persimmon

Variation: Add another layer, made up of thinly sliced Kiwi fruit or

Basic Almond Maple Crust

This is a delicate crust that is good for soft fillings or frozen pies
because it doesn’t overwhelm the subtle taste or texture of the filling.

Because the fillings are very rich, this crust is designed to fit a
round 1 layer cake pan, or a shallow pie tin.

1-2 cups almonds, soaked 8-12 hours
3-4 teaspoons maple syrup

Soak almonds 8-12 hours, drain, rinse then drain again. Put nuts briefly
(30 minutes) in the sun or dehydrator (30-60 minutes) to dry off, or
dry them off with a towel. In food processor, process almonds until

uniformly very fine. Gradually add the maple syrup, only enough until
the almond meal holds together. Sprinkle and then gently press the crust
into the bottom and sides of pie plate. Don’t worry about getting the
crust all the way up the sides.

Note: This is a very thin crust. If you want a thicker crust, increase
the amounts in the recipe.

The above recipes are from: The Raw Gourmet: Simple recipes for living well by Nomi Shannon (Alive Books ©1999). All rights reserved.