Healthy Recipes to Increase your
VITALITY & WELL- BEING

1. Green Smoothie Basic Recipe *RAW*

• 2 cups leafy greens (eg: kale, romaine, spinach, swiss chard, collards, dandelion, parsley)
• 2-4 fruits (eg: apples, pears, bananas, pineapple, mango, melon, oranges, etc)
• ~2 cups water

Remove hard stems of greens and skins/cores of fruits.
Add all ingredients in blender and liquefy.
Drink in morning on an empty stomach.
See www.rawfamily.com for more green smoothie recipes.

2. Almond Cinnamon Oatmeal (from 'Ani's Raw Food Kitchen' by Ani Phyo) *RAW*

• 2 cups oat groats, soaked overnight and rinsed well
• ½ cup semi-soft pitted dates
• 1 tbsp ground cinnamon
• 2 tbsp water, as desired
• ¼ almonds, chopped

Put soaked oats, dates, cinnamon, and water in the food processor and process into a creamy texture similar to cooked oatmeal. For a thinner texture, add another ¼ cup of water and process. To serve, scoop into four bowls and top each with chopped almonds. Will keep for two days in the fridge. Optional: Drizzle 1tsp maple syrup on top of each bowl of oatmeal. Instead of thinning with water, add nut (or other non-dairy) milk.

3. Roasted Red Pepper Hummus (from 'Eat, Drink & Be Vegan' by Dreena Burton)

• ½ cup raw almonds (with skins)
• 2 tbsp red wine vinegar
• 2-2 ½ tbsp extra virgin olive oil (or flax, hemp oil..my addition)
• 2 cups cooked chickpeas
• ½ cup roasted red peppers (from jar), excess liquid drained off
• 1 medium clove garlic (or to taste) sliced
• ½ tsp Dijon mustard
• ½ tsp sea salt (…if using canned chickpeas which are already salted, may skip this)
• freshly ground black pepper to taste
• 2-4tbsp water (to thin dip as desired
• ¼-1/3 cup parsley, chopped (for garnish)…(optional)
• 1-2tbsp almonds, chopped (for garnish)…(optional)

In a food processor, add ½ cup almonds and pulse until very fine. Add vinegar, ol, chickpeas, roasted red peppers, garlic, mustard, salt, and pepper. Puree until smooth, gradually adding water as desired to thin dip and scraping down sides of bowl several times. Once smooth, add parsley and puree briefly to lightly incorporate ingredients. Season with additional salt and pepper if desired. Use as a veggie dip or spread onto collard leaf with sliced tomato, cucumber, pepper, pickle, sprouts and salsa. Roll collard leaf into wrap.

4. Pecan Sunflower Burger (from 'The Thrive Diet' by Brendan Brazier)

• 1 cup pecans
• ½ cup ground sunflower seeds (grind in coffee grinder)
• 2 tbsp apple cider vinegar
• 2 tbsp coconut oil, hemp oil, flax oil or other EFA blend
• ½ tsp chilli flakes
• ¼ tsp of cayenne pepper (…warning: this amount of chilli flakes and cayenne may be too hot for some)
• sea salt to taste.

Put all ingredients into a food processor. Process until well blended. Process less if you prefer a coarser texture. Form into 2 patties. Serve raw or if you prefer to cook them, lightly cover with coconut oil and bake at 300° F for 35 minutes. Alternatively, lightly fry over medium heat until golden brown, flipping once. Serve with mixed-green salad or lightly steamed greens. May be served on a whole-grain bun.

5. Quinoa Nori Rolls

• 1 cup dry quinoa
• 2 cups water
• 2-3 tbsp soya sauce or Braggs
• 1 tbsp rice vinegar
• 4-5 sheets nori
• vegetable fillings (eg: shredded or thinly sliced carrot, cucumber, pepper, green onion, sliced avocado, sprouts)

Add quinoa water and soya sauce to rice cooker or to pot. Boil and cook for 15-20 minutes (until all water has evaporated). Remove from heat, mix in rice vinegar, and let cool.
Lay out one sheet of nori on a cutting board in a vertical direction to you. With a spoon, spread quinoa over nori, leaving about 1 inch space at top. About 1 inch from the bottom, place the veggie fillings across the width of the sheet. Starting from the bottom, roll the nori sheet tightly around veggies and continue rolling until you reach upper inch of sheet. Run a wet spoon across this section of uncovered nori and complete rolling (the water helps the sheet to stick). Cut into 6 pieces, or eat as a wrap, dipping into soya sauce and/or wasabi as desired.