Recipes
Nutrient-dense Foods, Cooked Foods, Raw Foods, and Juicing Recipes
The following recipes are free of dairy, gluten, grains, added sugar, added salt, food additives, and "junk food" ingredients. Dairy and wheat (and to a lesser degree, other grains) are some of the most common food allergens (also known as food sensitivities and food intolerances), which are often a cause, or a contributing factor, for many healthcare concerns (1, 2). Refined sugar intake, which comprises 20% or more of the calories consumed in the American diet (3), and highly processed "junk foods," which comprise 50% or more of the calories consumed in the American diet (4), displace foods with health promoting nutritional components -- essential nutrients for health, healing and energy production (real energy, rather than the use of stimulants, such as caffeine sources). Excess salt (sodium) intake, which is also common, adversely affects heart function, kidney function, calcium absorption, and other healthcare concerns, including cancer (5). So, for many people, the below recipes can help improve health, especially if organic foods, at least for the foods which commonly contain the highest levels of pesticides, are consumed!
Last update: 4/27/24.
Recipe List
| # | Meal | Name | Ingredients | Info |
|---|---|---|---|---|
| 1 | Water | AM Rehydration | 2-4 C water. We lose water from breathing and other bodily processes every night while sleeping. For most of us, our bodies are over 50% water. Dehydration significantly adversely affects bodily processes. | See Your Body's Many Cries for Water for information on water's many positive effects on health and healthcare concerns. |
| 2 | Water | Water, Additional Options | Alkaline "high pH" water (which commonly contains added calcium, magnesium, potassium, and a small amount of sodium), lemon water, watermelon or other melons, cucumber, tomato, coconut water, cucumber celery juice, apple juice, orange juice, pineapple juice and other juices. Consume more raw produce vs cooked produce and other foods. | Inexpensive alkaline "high pH" water is offered at water bottle refill stations for $1/gallon in stores like Whole Foods Market. Find a refill location. |
| 3 | Water | Water + Digestive Support | 1 C water with 1-2 TBS of fresh lemon juice (or, 2 C of water, and juice of 1-2 lemons), or 1 C water and 5 to 15 drops of bitter herbs, such as equal amounts of artemisia and gentian (or Swedish Bitters), 15 minutes before meals (ref: Encyclopedia of Healing Foods). Also, bitter greens before meals as alternatives to bitter herbs: arugula, broccoli rabe, dandelion and others. | When bitter foods are consumed, they trigger a reflexive increase in of stomach secretion with higher acid concentration to support digestion (ref:: PDR for Herbal Remedies, 1st. Ed.). Digestive enzymes (and/or hydrochloric acid, and probiotics) can be taken with meals (ref: Encyclopedia of Natural Medicine). Artemisia, gentian and Swedish Bitters are not recommended during pregnancy and nursing (ref.: 1, 2, 3). |
| 4 | Water | Gatorade (and other "sports drinks") Alternative | The juice of a "young" coconut. One (too slow) way to open a young coconut. A better 5-10 second opening method: Place a large meat cleaver, as shown in the video, about 1 to 2 inches from the top of the pointed end of the young coconut, and carefully bang the coconut (with the cleaver 1 to 2 inches from the pointed end of the young coconut) down towards the ground, while pushing the cleaver through the top of the coconut, as the coconut hits the ground, and a circular slice off of the top point of the coconut can be removed. Then, if your slice was deep into the coconut enough (to cut through the hard inner shell of the coconut), a straw can be used to drink the water (which is filled to the top, unlike in mature coconuts), or it can be poured out into a glass. Then, take another cut through the middle of the coconut in the same manner (keeping the hand holding the coconut away from the cleaver blade; wear safety gloves, if you feel that would be helpful), so that the softer, young coconut meat can be easily removed with a spoon. See also Ocean Recharge recipe. | Benefits of coconut water after prolonged exercise, Improved exercise capacity in heat followed by coconut water consumption. Gatorade (manufactured by the same company that makes Pepsi) primarily contains water, sugar, two minerals (sodium and potassium), and artificial colors. About 83 minerals are known to be essential or beneficial for human and plant health. Over 50,000 health promoting, nutritional components of food have been discovered, and there are commonly over 10,000 health promoting nutritional components known to be present in individual foods, including coconut. Refined sugar is significantly addictive and linked to many healthcare concerns, including promoting losses of the minerals calcium and magnesium (which are important for muscle function, as well as hundreds to thousands of other bodily functions). Sugar intake also displaces other nutrients in the diet (commonly resulting in about 20% less health promoting nutritional components from foods consumed, in the American diet, as mentioned above). See sugar alternatives. |
| 5 | Water | Infused Water | 4-6 C of water (or high pH water); add thin slices of fruit, vegetables, and/or herbs, and let infuse and chill for a few hours or overnight in the refrigerator. Some ingredient options: berries, lemons, grapefruit, limes, oranges, kiwi, pineapple, dates, cucumber, tomato, celery, and fresh basil, rosemary and mint leaves. Eat the infused produce too. | Additional recipes: The Fully Raw Diet. |
| 6 | Produce Wash | Make Your Own Produce Wash | 1. Combine 1 C of white vinegar, 1 C water, 1 TBS baking soda, 1 tsp of salt in a spray bottle and shake well. | Alternatively, 6-8 cups of the produce wash can be made, and it can be stored in the refrigerator in a large glass jar. When needed, it can be poured into a large pot, and produce can be submerged in the solution for a few minutes, then washed off. And, the solution can then be returned to the glass jar and the refrigerator for a few days and used as needed, before being replaced with a new solution. Recipe source: Eating Clean for Dummies. |
| 7 | Buy Organic | Foods Highest (and Lowest) in Pesticides of 50 Foods Tested | 1-10: Raisins, strawberries, spinach, kale, collard greens, mustard greens, peaches, pears, nectarines, apple; 11-20: Grapes, bell peppers, hot peppers, cherries, blueberries, green beans, tomatoes, winter squash, celery, potatoes; 21-30: Cherry tomatoes, lettuce, tangerines, cucumbers, broccoli, summer squash, plums, eggplant, raspberries, grapefruit; 31-40: snap peas, oranges, cantaloupe, bananas, cauliflower, carrots, watermelon, sweet potatoes, mangoes, mushrooms; 41-50: cabbage, kiwi, honeydew, asparagus, sweet peas (frozen), papaya*, onions, pineapple, sweet corn*, avocados. | For the 50 food items tested, the foods at the top of the list (such as item #'s 1-10) contained much higher levels of pesticides than the foods at the bottom of the list (such as item #'s 41-50). Also, pesticides accumulate in the body fat and other tissues of animals, and non-organically raised animals are commonly fed genetically altered corn, soy, and other foods, rather then their natural diets. So, non-organic chicken, beef and other non-organic meats should be considered top sources of pesticides, as well as the produce items at the top of this list. See: EWG's 2023 Shopper's Guide to Pesticides in Produce. Contact me if you are located in the Northern DE area, and you are interested in purchasing organic food at wholesale price. |
| 8 | Buy Organic | GMO Foods | GMO crops: cotton (and cottonseed oil), field corn (for animal feed), soybeans (and products made from them), sugar beets (for making sugar; look for 100% cane sugar, evaporated cane juice, or organic sugar to avoid this), and alfalfa (for hay and forage for animals). To a lesser degree (for consumers): sweet corn, papaya (more than 50% of Hawaiian papayas), and a small amount of zucchini and yellow summer squash. Potato: Simplot Innate brand, found under the trademark White Russet. Salmon: AquaAdvantage salmon. Apples:"Arctic" apples. Pineapple: Del Monte's GM Pinkglow Pineapple. The sweetener aspartame (NutraSweet). Also: meat, eggs, and dairy products from animals that have eaten GM feed. Dairy: from cows injected with the GM hormone rbGH, and rennet used to make hard cheeses. Continued below... | Seedless watermelons, tomatoes, and pluots are not genetically modified.. Sources: GMOs in food; the long list of hidden GMO sources in processed foods; and 10 Reasons to Avoid GMOs. See also: 65 Health Risks of Consuming Genetically Modified Foods and 90 min. documentary on the adverse health effects of GMO foods. |
| 9 | Buy Organic | Roundup-free Foods (and foods with very low levels of the pesticide) | It used to be that Roundup was sprayed only on Roundup-Ready food crops: soy, corn, cotton, canola, sugar beets, and alfalfa. But now, it is sprayed throughout the food supply as a desiccant to dry down crops just before harvest, especially grains and beans. It’s also used in fields of various fruits and vegetables. Therefore, glyphosate (the chief poison in Roundup) is found in varying concentrations throughout our food supply. Glyphosate is listed as a probable human carcinogen by the International Agency For Research On Cancer (IRAC), part of the World Health Organization (WHO), the top committee making that determination; implicated in many different types of cancers.Continued below... | Download a report on the prevalence of Roundup/Glyphosate on foods, and information on the adverse health effects associated with consumption of even small amounts on foods. |
| 10 | Buy Organic | Roundup-free Foods (and foods with very low levels of the pesticide) | Additional known and suspected adverse health effects of Roundup: making crops mineral deficient, killing beneficial bacterial in our guts, promoting inflammation, endocrine (hormone) disruption, and adversely affecting the creation of serotonin, dopamine, and melatonin; damage to mitochondria (according to peer-reviewed research) which are key for overall health, energy, longevity, and prevention of cancer; breaking the gaps of human cells in laboratories, creating leaky gut or leaky brain; shown to cause digestive issues in animal studies; linked to birth defects; findings also support glyphosate’s role in promoting depression, anxiety, fatigue and ADHD. Additional adverse health effects of glyphosate/Roundup. 27 year history (or longer) of convictions and settling cases regarding false advertising claims related to product safety. Eat organic and you’ll avoid GMOs, Roundup and many other toxic chemicals. | Sources: Organic vs. Non-GMO and GMO Dangers (and Roundup and Disease). See the Organic Trade Association, the Alliance for Natural Health, and My Health Alliance for information on natural health and promoting healthy food production methods. References on the adverse health effects of glyphosate (Roundup).. |
| 11 | Sugar | Sugar Alternatives (vs. refined sugar, high-fructose corn syrup, and artificial sweeteners) | Chopped dates or prunes, raisins, mangoes and other sweet fruits such as bananas and grapes (most fruits), fruit juice, coconut water, and sweet vegetable juices, such as carrot juice and beet juice; maple syrup. | See cinnamon raisin bread, desserts, ice cream, baked apples, and raw apple pie. About 55 percent of the sugar produced in the U.S. comes from sugar beets, 95 percent of which have been genetically modified (USDA 2013). If a product label does not specify that it has been made with “pure cane” sugar, chances are significant that it contains genetically modified beet sugar.(1) |
| 12 | Soda | Soda Alternatives | Gerolsteiner high-mineral sparkling water (available at Trader Joe's, Whole Foods, Wegmans and other stores) mixed with fruit juice (or any of the below listed juice blends), or a chopped date, rather than soda. | |
| 13 | Salt | Salt Alternatives | Lime juice, low sodium salts such as Wright Salt, Murray Salt, dulse and other seaweeds, Kalamata or other olives. Nama Shoyu (a raw, unpasteurized soy sauce) and miso paste (a raw, unpasteurized soy paste) both have health promoting properties, but they are pretty high in salt. A small amount of these items (and/or olives) can be used in some recipes for flavoring, if desired, while still keeping the overall sodium content of meals pretty low. | |
| 14 | Wheat | Wheat Alternatives (gluten-free flour mix) | 2 C garbanzo bean flour, 4-6 TBS of ground flax seeds (and/or ground chia seeds), 2 tsp of baking powder. | Works great for pancakes, bread and pizza! |
| 15 | Milk | Milk Alternatives | See almond milk recipe. | |
| 16 | Cheese | Cheese Alternatives | Avocado or Trader Joe's vegan mozzarella and vegan Mexican cheeses. Also, see nut alternatives. | |
| 17 | Calcium | Dairy-free Calcium Sources | "Low-oxalate" greens. The best sources of calcium per calorie are listed first: watercress (add to guacamole recipe), bok choy, kale, collard greens, arugula, turnip greens, napa cabbage, mustard greens and dandelion. Additional low oxalate calcium sources with lower amounts of calcium per calorie (best sources listed first): celery, butter lettuce, romaine lettuce, green onions, green and red cabbage, broccoli, Iceberg lettuce, asparagus, cucumbers, endive, Brussels sprouts, zucchini, green bell peppers, yellow bell peppers, green peas, red bell peppers. (1) | The calcium from cooked low-oxalate greens is about 25% more absorbable than the calcium from cow's milk and tofu. (1, 2, 3, 4).The presence of oxalates (oxalic acid) greatly decreases our absorption of calcium, iron, and magnesium from some otherwise rich food sources of these minerals. ... Vitamin D is required for calcium absorption. ... Healthy bones require many nutrients, including boron, copper, magnesium, manganese, phosphorus, potassium, zinc, protein, B and C vitamins, and vitamin K.(5). AlgaeCal is clinically supported to stop bone loss and increase bone density.(6) See also Healthy Bones, Healthy You!, a top source of information on promoting strong healthy bones. |
| 18 | Nuts | Nut Alternatives | Other items containing fat, such as seeds (flax, chia, hemp, pumpkin, sesame, sunflower), avocados, acai, coconut (which is classified as a seed, not a tree nut) and olives. | |
| 19 | Egg | Egg Alternatives | 1 TBS of ground flaxseeds or ground chia seeds, 3 TBS of water, mix well. | Both seeds are high in soluble fiber, which forms a gel (a similar consistency as eggs), when mixed with water . Works well for pancakes and baking, but not for omelets! |
| 20 | Mayonnaise | Mayonnaise Alternative | Avocado | |
| 21 | Carbs | Carbohydrate Sources and Alternatives (wheat, gluten and grain-free) | Sweet potatoes, potatoes, peas, Lima beans, other beans and lentils, winter squash, carrots, parsnips, beets, turnips, celery root, plantains, bananas, dates, coconut dates, other fruit, leafy greens (low in calories and carbs, but high in nutrients for health and energy production), and protein and fat food sources. | See also juices, shakes, bread, pancakes, pizza, and desserts. |
| 22 | Raisins | Raisin Alternatives | Dates, prunes, and other dried fruit. | According to 2018 data from the USDA, raisins are the top source of pesticides out of all of the produce items tested. Even organic raisins showed high levels of pesticides. See Raisins: #1 on the Dirty Dozen List?, and Reasons to Buy Organic. |
| 23 | Juice | Carrot, Apple | Carrot, apple | 1 apple per pound (large handful) of carrots |
| 24 | Juice | Carrot, Apple + Greens | Carrots (2 lbs = 2 large handfuls), 2 apples, celery (4-6), romaine lettuce (1 small to medium sized head of lettuce) or 2-4 handfuls of spinach or other greens. | Tastes even better than carrot apple, and is much more nutritious! |
| 25 | Juice | Raw Potassium Broth | Carrot (about 4), celery (2-3), spinach (handful), parsley (handful). Add a beet and/or an apple for a sweeter taste. | See Raw Potassium Broth video. |
| 26 | Juice | Green Drink | Celery (4), cucumber (2), romaine (1 head). Just these three, or add spinach or parsley, or sunflower, buckwheat, pea, alfalfa or clover sprouts, or other greens for more nutrition. Add 1-2 apples to help the taste if adding lots of greens. | |
| 27 | Juice | Orange Drink | Butternut squash (2 C), carrots (4-6), yellow bell pepper (1), tomato (1), orange (1). | |
| 28 | Juice | Citrus Recharge | Oranges (2), blood oranges (2, or add another orange), grapefruit (1), lemon (1), lime (1); optional: juice of 1/2 to 1 inch of a ginger root, and 1/2 to 1 jalapeno pepper. | Blend with an avocado to cool down the heat, if too much ginger or jalapeno were added. |
| 29 | Juice | Pomegranate Juice | 3-4 Pomegranates. | Easy peel: Slice in half through the middle not the ends. Put the seed side of 1/2 of the pomegranate in the palm of one hand over big bowl. Wack the rounded side (the top, the part not touching your hand) of the pomegranate with a big ladle, and the seeds fall out through the space between your fingers and around your hand, into the bowl below (video). |
| 30 | Juice | Lemonade | 4 apples, 1/2 lemon with skin. Optional: add 1/2 inch of ginger. Alternative recipe: blend 1-2 pitted dates with 2-4 cups of water and 1 lemon (seeds and skin removed). | |
| 31 | Shake | Green Shake | Greens (spinach, kale, chard, dandelion, and/or sprouts, such as sunflower, pea, buckwheat, etc.; 1/4 to 1/2 lb.), 2 bananas (fresh or frozen), 2-3 TBS of flax seeds, sweet fruit like mango, strawberries, raspberries, blackberries or blueberries. | The shoebox sized box of greens in the supermarkets are 1 lb. |
| 32 | Shake | Green Shake, Plus Octane | Greens, 2 bananas (fresh or frozen), pear or apple, date, 1/2 avocado, 2 TBS of flax seeds, protein power (such as Whole Foods' unsweetened pea protein powder), and sweet fruit like mangoes, strawberries, raspberries, blackberries or blueberries. | Large shake. |
| 33 | Shake | Green Shake, High Octane | Greens; frozen unsweetened acai (Trader Joe's), 1-2 bananas, date, 2 TBS flax seeds, and sweet fruit like mangoes, strawberries, raspberries, blackberries or blueberries. Add a scoop of each of the following: protein powder (unsweetened pea protein), multi-green powder (such as Green Vibrance), vitamin C powder (such as Nativas brand's Superfood+ Immunity Blend, with camu camu, acerola cherry and orange, or Sufficient-C's Immune-Ade, or a similar product), and a vitamin and mineral powder (such as Nutritech's All One Multiple Vitamin and Mineral powder). | Greens have more vitamins and minerals per calorie than other food groups. Acai is a top source of Vitamin E; Camu camu and acerola cherry are top sources of Vitamin C. |
| 34 | Drink | Hot Chocolate | Owyn brand no sugar chocolate protein drink (32 gms protein). Or, use almond or other nut milk (see recipe) and cacao powder and/or carob powder. | Warm up on stove. |
| 35 | Drink | Almond Milk | 1 cup of almonds (and/or cashews, Brazil nuts, hemp seeds, pumpkin seeds, flax seeds, etc.), 3 pitted dates, 3-4 cups of water. | Ideally, soak almonds (and/or other nuts and seeds) overnight in water to increase digestibility. Pour out the water and rinse the almonds, before making milk. Blend almonds, pitted dates, water. Line a mesh strainer with a cotton dishtowel or cloth. Pour blended almond milk over towel or cloth in strainer, with a bowl underneath. Squeeze all liquid out of the towel into the bowel. |
| 36 | Breakfast | Fruit Salad | Mango, avocado, raspberries, banana, blueberries, pomegranate, almond butter, shredded coconut. | See also Fruit + Nut Butter and Berries, Banana, Nut Butter, and Berries and Superfruits. |
| 37 | Breakfast | Omelet | Eggs, spinach (or other greens), mushroom, tomato, avocado | Buy organic, high omega 3 eggs. |
| 38 | Breakfast | Pancakes (gluten, grain and dairy free) | Garbanzo flour (2 C); flax or chia seeds (4-7 TBS; put seeds in seed and nut or coffee grinder to make a powder); baking powder (2 tsp); and add some coconut water (fresh, or unsweetened from a box or bottle) or water, and stir to make a thick batter. If time permits, let stand for another 5-10 minutes (or even overnight in the refrigerator), and stir some more (it's fine to skip this step). Optional: fresh coconut meat (.25 C) (if using fresh coconut, blend in a high powered blender like a Vitamix blender, or packaged shredded coconut meat (put in grinder to make flour), or use packaged coconut flour); eggs (2); apple, banana, dates, or cinnamon and raisins (chop fruit into small pieces, and stir into batter after the above items have been mixed together); crumbled walnuts; orange zest; blueberries, etc. Warm up the skillet, and cook on a low setting. Grease the pan with coconut oil or butter. Spread the thick batter out with a fork, fairly thinly onto the pan for faster and more thorough cooking. When done on both sides, top with maple syrup or cut fruit (mangoes, berries, etc.), flax seed oil (or coconut oil, olive oil, or butter), walnuts, pecans, and/or avocado if desired. See also the World's Best Pancakes recipe. | There is very little nutrition in potato starch, corn starch, tapioca or xanthan gum, so I'd suggest skipping those items. Flax seeds, chia seeds, and coconut are high in fiber (as are some of the other ingredients) and many other nutrients. The high fiber ingredients can be used like the above list of items as thickeners. |
| 39 | Breakfast | Bread (gluten, grain and dairy free) | Same as pancakes, but use even thicker batter, and don't spread the batter out thinly onto a skillet (keep the thick batter about 1/2 to 3/4 of an inch thick on the pan, and cook like thick pancakes). Additional baking powder can be added if desired. | |
| 40 | Breakfast | Bread, Cinnamon Raisin | Same as above. Add many raisins (better choices: chopped dates, prunes or dried organic apples) and quite a bit of ground cinnamon. Top with maple syrup when done (if added to the mix, the sugars in the syrup burn some when they touch the pan; better to add after cooking, but some maple syrup can be added to the batter too, if desired). | |
| 41 | Breakfast | Bread, Carrot Raisin | Same as above, use carrot pulp (leftover from juicing carrots) and/or shredded carrots. Optional: orange zest, allspice, powdered cloves, nutmeg, crumbled walnuts or pecans. | |
| 42 | Breakfast | Boxed Cereal Bread (gluten, grain and dairy free) | Buy Three Wishes brand cereal or another brand on Amazon, Whole Foods, or Wegmans containing garbanzo beans, pea protein, no sugar (if available, or 3 gms or less per serving); serve with carrot juice and/or chocolate protein drink, raspberries. | Send an e-mail to me if you find boxed cereal without added sugar. Thank you! |
| 43 | Lunch | Steamed Greens | Steamed greens (collards, kale or chard; cook covered, on high, in 1-2 C water, then pour off the water after steaming for few minutes); cook separately: mushrooms, onions, sesame seed oil, red pepper flakes, and add to cooked greens with some lemon juice. | |
| 44 | Salad | Daily Salad | Organic greens (especially for greens, bell peppers and celery): spinach, dandelion, romaine, spring mix, kale, beet greens and/or chard, garbanzo beans, tomatoes, onions, celery, carrots, tomatoes, red or yellow bell pepper, mangoes, avocados, orange, lemon and/or lime juice, Kalamata olives, pepper. | |
| 45 | Salad | Daily Salad, Absorbable Calcium | Organic greens (especially for greens, bell peppers and celery): Spring mix, dandelion, romaine, kale, collards (chopped finely), tomatoes, avocado, onion, celery, carrots, bell pepper, green peas, orange or blood orange, walnuts, olives, dulse seaweed, mango, lemon and/or lime juice, pepper. | |
| 46 | Salad | Daily Salad, Even More Calcium | Organic greens (especially for greens, bell peppers and celery): watercress, bok choy, kale, collards (chopped finely), arugula, turnip greens, napa cabbage, dandelion (as many of these greens as are available and on-hand), tomatoes, cucumber, bell pepper, some sweet fruit (mango, orange or blood orange, pomegranate, raspberries, blueberries, plumbs, figs, peaches, etc.) + fat sources since some of the greens have fairly strong tastes: walnuts, avocado, cashews (blended with lemon juice, or a peeled lemon or orange, a date, and herbs such as basil, oregano and rosemary to make a salad dressing), olives; dulse seaweed. | |
| 47 | Salad | Digestive Support Salad | Bitter greens, such as arugula, dandelion, kale, collard greens (chopped finely), broccoli rabe, and other greens; tomato, bell pepper, shredded carrot, celery, radish, onion, chopped pineapple and/or papaya, kiwi, mango, oranges or blood oranges; avocado. Mash avocado, fruit and some water together to make a dressing. | See also Water + Digestive Support recipe. |
| 48 | Snack | Apple Sauce, Raw | 2-3 organic apples, core & seeds removed, and blended. Optional: add some strawberries, raspberries, kiwi, mangoes, or other fruit, such as Berries and Superfruits. | |
| 49 | Snack | Apple Sauce + Veggies | Apple sauce, 1-2 carrots, a celery stalk, 1/2 of an avocado. Optional: add a handful or two of greens too. After blended, top with some seeds or nuts, such as pumpkin seeds, almonds, walnuts, Brazil nuts, cashews, and/or chopped dates. | |
| 50 | Snack | Guacamole | Tomatoes, onions, cilantro, jalapeno, avocado, lime. Optional: pineapple, mango, orange or blood orange. Skip the chips. Use celery, beet slices, carrot slices, romaine leaves, or other slices or pieces of vegetables and fruit. Add Kalamata olives (or dulse seaweed) for slightly salty flavor. Add Romaine, celery, cucumber, parsley, Italian parsley, scallions, watercress or other greens and garlic for increased nutrition, health benefits, and flavor. | Basic recipe: 6-8 avocados, 1 onion, 1 cilantro bunch, 1-2 jalapenos, tomato, juice of 1-2 limes, and a cup or two of sweet fruit like mango or pineapple, if desired. |
| 51 | Snack | Protein Guac | Guacamole, hard-boiled eggs, chicken, turkey, beef, buffalo or other meats. | |
| 52 | Snack | Protein Guac, Vegan | Guacamole, tempeh, edamame, black beans , garbanzo beans (or other beans), green peas, broccoli, spinach, asparagus, hemp seeds or pumpkin seeds. | |
| 53 | Snack | Pomegranate | Pomegranate | Easy peel: Slice in half through the middle not the ends. Put seed side in your palm of one hand over a big bowl. Wack the rounded side of the pomegranate with a big metal soup ladle, and the seeds will fall out pretty easily and quickly (video). |
| 54 | Snack | Enzyme Recharge | Kiwi (2), papaya (1 C), pineapple (1 C), orange (or blood orange), ginger (grated, 1 inch), daikon radish (3-4 inches, or 3-4 common radishes with tops), avocado (1). | See enzymes. |
| 55 | Snack | Potassium Recharge | Avocado, 2 bananas, 1-2 chopped dates, kiwi, mango or orange | |
| 56 | Snack | Ocean Recharge | Seaweed dulse, nori (used for sushi wraps and veggies wraps), kelp, alaria, kombu, bladderwrack, sea lettuce, and sea lettuce. | Dulse leaves are my favorite. Dried seaweeds can be added to a glass of water to be softened (if desired), with or without a pitted date, and the water can be used as another Gatorade Alternative. Seaweeds, such as dulse and kelp, are commonly offered in shaker jars on the tables of foods for health and healing focused restaurants and health food stores. Nutrient content and health benefits. |
| 57 | Snack | Recharge Sandwiches | Dates sliced in half, with the pits removed (fresh, refrigerated dates are best); spread on a seed or nut butter (such as almond butter, cashew butter, or pumpkin seed butter), or a piece of avocado, and complete the sandwich by adding a slice of banana, a section of an orange, or a slice of other fruit. | |
| 58 | Snack | Fruit + Nut Butter | Apple, pear, banana, almond butter | See also Fruit Salad and Berries, Banana, Nut Butter, and Berries and Superfruits. |
| 59 | Snack | Hummus | Garbanzo beans, unhulled sesame seeds, olive oil, cumin, cayenne, garlic | |
| 60 | Snack | Tofu + Hot Sauce | Tofu, hummus (optional), hot sauce | |
| 61 | Snack | Peas + Hummus | Snow peas or green peas, hummus | |
| 62 | Snack | Raw Veggies + Hummus | Carrots, celery, fennel, cucumber, bell peppers, Kalamata olives, mango or orange, hummus | |
| 63 | Snack | Veggie Sushi Wraps | Nori, any vegetables on hand (thinly sliced), marinated mushroom and onions, a veggie protein source, hummus and/or guacamole. | |
| 64 | Snack | Potatoes + Hummus | Baked potatoes or sweet potatoes, hummus, Kalamata olives | |
| 65 | Snack | Sweet Potatoes, Cinnamon | Sweet potatoes, hummus, cinnamon, raisins (better: use raisin alternatives). | Bake sweet potatoes at 400 degrees. |
| 66 | Snack | Sardines | Water packed sardines, mustard, dill, basil, oregano, Kalamata olives. Optional: avocado, sweet potato, nutritional yeast. | Sardines are high in many nutrients, including protein, omega 3 fats, vitamin B-12, selenium, phosphorus, vitamin D, calcium, vitamin B3, iodine and coenzyme Q-10. |
| 67 | Soup | Carotenoid Soup | Butternut squash, carrots, tomato, yellow bell pepper, ginger, cashews, red pepper flakes. | Slice the skin off of the butternut squash with big knife and cutting board first, before cooking. Remove seeds. See carotenoids, vitamin A and immune system support. |
| 68 | Soup | Lentil Soup | Lentils, carrots, onions, celery, mushrooms, and herbs such as basil, oregano, rosemary and thyme. Rather than oil, chop Kalamata olives finely and add to soup after cooked. | Cook lentils for 30 min, then add vegetables (chopped into small pieces, or use food processor to chop) for 5-10 min. |
| 69 | Side | Mashed Mix | Mashed potatoes and/or mashed Lima beans, and/or mashed Brussels, and/or mashed peas (use a high powered blender, like a Vitamix, for peas, Brussels or Lima beans). | All together in food processor, or two together. |
| 70 | Side | Carrots + Beets | Carrots, beets mixed with oil or butter; mint, tarragon, parsley or cilantro on top. | |
| 71 | Side | Onions Wit | Garlic, onions, shallots, leeks, jalapeno, olive oil. | Philly translation. |
| 72 | Side | Marinated Mushrooms and Onions | Crimini, portabella, shiitake, button, maitake, or other mushrooms, chopped onions, 1-2 cups of fresh orange juice, 1-2 TBS of Nama Shoyu or miso paste, 1/2 cup of olive oil, and fresh herbs, such as basil, oregano, tarragon, rosemary, dill, parsley, or cilantro. | Chop everything pretty finely, and let marinate in the refrigerator for at least 10-15 minutes, or a few hours, or overnight in a covered glass container. Scoop out the marinated items with a slotted spoon. The remaining liquid can be mixed with hummus and used as a sauce on mashed potatoes, sweet potatoes, or a mashed mix, or as a sauce for cooking meat, poultry, seafood or other items. Note: It is best not to cook at high temperatures with olive oil. See Raw: The Uncook Book for additional recipes. |
| 73 | Side | Coleslaw | Cabbage and/or romaine (for a milder taste), sweet onions, tomato, avocado, asparagus (snap the stalks in half in the area closest to the base where they will still easily snap; save that part for juicing, and use the top half for the coleslaw), green bell pepper, parsley, small amount of celery seed, Kalamata olives or olive oil, scallions, mustard, maple syrup or orange juice, lemon juice, lime juice, rosemary, thyme, parsley, black pepper, one or more salt alternatives, cumin powder and/or cumin seeds. Optional: balsamic vinegar, apple cider vinegar, mayonnaise, honey. | |
| 74 | Sauce | Tomato Sauce, Marinara | Tomatoes, Tomato paste or chopped sun-dried tomatoes (optional), onion, celery, garlic, bell pepper, mushrooms, basil, oregano, parsley, thyme, rosemary, crushed red pepper flakes, paprika, cinnamon, cloves, pepper, olives and/or olive oil. Optional: Wright Salt or other salt alternatives. | |
| 75 | Sauce | Tomato Sauce, Meat | Add 100% grass fed organic beef, buffalo, lamb, deer or other meat. | 100% grass fed organic meats commonly contain higher levels of healthy fats and other nutrients, and lower levels of unhealthy fats, pesticides, toxic minerals (lead, cadmium, mercury, aluminum, nickel) and other toxins. |
| 76 | Sauce | Cashew Veggie Cream Sauce | See Chicken, Cashews, Veggies Recipe. | |
| 77 | Dinner | Pasta (wheat, gluten, and grain-free) | Spiralized (or julienne cut, into thin, pasta-like slices) zucchini, bell peppers, cucumber, and/or sweet potatoes, butternut squash, or beets. Serve with marinara sauce, meat sauce, or cashew, veggie cream sauce, and marinated mushrooms and onions. For zucchini, cucumber, bell pepper, and butternut squash, remove seeds before slicing. Also, for butternut squash, use a heavy knife to slice away the outer skin before spiralizing or julienne cutting for pasta. | Other wheat and grain-free pasta alternatives are available, made from chickpeas, black beans, lentils, or soy beans. I've found them to be OK/not that great tasting and pretty expensive, compared to chickpeas, black beans, lentils (sold as dried beans and lentils), and edamame or tofu. Garbanzo bean flour is (as of Feb. 2024) sold for $3.79 online on wegmans.com for Bob's Red Mill garbanzo flour, $3.49 in store. Amazon is charging twice this amount online, and $3.99 in store at Whole Foods Market. My money goes to fresh/raw produce as much as possible (the pasta recipe shared). And, the garbanzo bean flour, to be used for pancakes, pizza and bread, is a better buy than the prices for pasta made from beans and lentils. So, more garbanzo flour and wheat/dairy-free pizza for me, and no thanks (so far) tor fairly expensive bean and lentil pastas. |
| 78 | Dinner | Chicken Cacciatore | Add whole chicken (cut into parts) or boneless chicken thighs to marinara sauce. | |
| 79 | Dinner | Chicken & Mushrooms | Chicken, mushrooms, spinach or asparagus, fresh tarragon, cashew sauce or hummus. | |
| 80 | Dinner | Chicken, Guac & Slaw | Chicken, guacamole, coleslaw. | |
| 81 | Dinner | Chicken, Cashews, Veggies | Chopped chicken breast or thigh, blended (high-powered blender, like a Vitamix, or food processor) carrot, celery, tomato, onion, mushrooms, cashews for sauce; chop and steam separately collards, kale or chard and boil/steam in 1-2 C water for 3 min., pour off the water, which is bitter; add greens to other ingredients), add cayenne, dill, oregano, rosemary, basil; on top: avocado pieces, cilantro or parsley chopped finely. | |
| 82 | Dinner | Beef & Mashed Potatoes | Beef, mashed potatoes (or other mashed mix), mushrooms, asparagus or other vegetable. | |
| 83 | Dinner | Meatloaf | Beef, eggs, and: celery, parsley, tomato paste (optional), onion, mushroom, pepper and other spices (or use marinara sauce). Optional: garbanzo flour and carrot pulp (leftover from juicing carrots). | |
| 84 | Dinner | Pizza | Same as pancakes, but make a very large pancake for the crust, and spread out the thick batter as thinly as possible on the skillet. Or (easier to handle), make a few large pancakes instead of one very large one. Cook on both sides in a skillet, while preheating the oven to 400 degrees. After the crust is done, remove it from the skillet, and place it on a pizza pan. Add marinara sauce, meat sauce, and/or thinly sliced tomatoes, thinly sliced onions and/or garlic, fresh basil, oregano, thinly sliced mushrooms (button, crimini, shiitake, portabella or others) or marinated mushrooms, thinly sliced olives, and any other desired toppings. Then, place the pizza back in the oven for about 10-15 minutes to cook these ingredients (and further cook the crust). If using marinara or meat sauce, the sauce can be heated on the stove instead, then added to the (already cooked) crust, along with nutritional yeast (sprinkled onto the pizza, like Parmesan cheese) and Trader Joe's vegan mozzarella and vegan Mexican cheeses. Then, add the pizza back to the oven for about 5 minutes to finish cooking on broil until the cheese has melted. | Yum! |
| 85 | Dinner | Meat, Mashed, Mushrooms, Veggies | Beef, buffalo, lamb or deer, mashed potatoes (or mashed mix), mushrooms, asparagus, broccoli and/or Brussels sprouts. | |
| 86 | Dinner | Lamb & Potatoes | Lamb, potatoes, sweet potatoes or mashed mix, mushrooms, celery, carrots, onions or other vegetables. | |
| 87 | Dinner | Seafood or Chicken Sesame | Seafood, chicken or other meat, bok choy, shiitake mushrooms, asparagus, sesame oil, cayenne or red pepper flakes. | Bok choy is high in highly absorbable calcium. |
| 88 | Dinner | Salmon, Guac, Veg | Salmon, dill, mustard, avocado or guacamole, asparagus, Brussels, olive oil. | |
| 89 | Dessert | Ice Cream (dairy free, no added sugar) | 1-2 fresh bananas, about 5-8 frozen bananas, blend in a high-powered blender, like a Vitamix blender (with a plunger tool for pushing the bananas onto the blades). Optional: about 2-6 TBS cashews or Brazil nuts, frozen strawberries, raw cacao powder, vanilla bean or vanilla extract. | Yum! Also add Berries and Superfruits. |
| 90 | Dessert | Ice Cream, C | Frozen bananas (4), orange (1) or two blood oranges, camu camu and/or acerola cherries (1-3 tsp), cashews (1/4 C). | Camu camu and acerola cherries are top sources of Vitamin C. The powder on the link to the left (Nativas brand's Superfood+ Immunity Blend, with camu camu, acerola cherry and orange) has 496 mg of vitamin C per teaspoon. One large orange has about 98 mg of vitamin C. |
| 91 | Dessert | Ice Cream, E, Omega 3 | Frozen bananas (4-7), acai (4 oz), strawberries (1/2 to 1 C), chia (2-6 TBS). | Acai is a top source of vitamin E, chia seeds are high in omega 3 fats. |
| 92 | Dessert | Ice Cream, Chocolate | Fresh bananas (1-2), frozen bananas (4-7), Owyn chocolate protein drink (or raw cacao powder, and/or carob powder), cashews or Brazil nuts (about 1/4 C). Optional: frozen strawberries (1-2 C) and 1/2 to 1 avocado. | |
| 93 | Dessert | Ice Cream, Green Chocolate | Two large bunches of rainbow Swiss chard (stems removed, save for juicing the next morning with other items), about 6-7 frozen bananas, 1 cup of frozen mangoes (or frozen strawberries), 2 blood oranges (or 1 orange), 1-2 handfuls of raw, unsalted cashews (or Brazil nuts or almonds), 1/2 avocado, 3 TBS of raw cacao powder. | Blend in a high powered blender like a Vitamix blender, and use the plunger for the blender to push the items onto the blades to make a thick shake or ice cream (if lots of frozen fruit is used). |
| 94 | Dessert | Ice Cream, Kiwi, Omega 3 | Frozen bananas (4-7), kiwis (2-3, not frozen), chia (about 4 TBS). | Kiwis are high vitamin C, potassium, vitamin E, vitamin K and fiber. Chia seeds are high in omega 3 fats (like many wild fish and grass fed meats). Blend in high powered blender, such as a Vitamix blender. |
| 95 | Dessert | Berries, Banana, Nut Butter | Blueberries, raspberries, blackberries, banana, almond butter. | See also Fruit Salad, Fruit + Nut Butter, and Berries and Superfruits. |
| 96 | Dessert | Baked Apples | Baked apples, cored, with walnuts (and/or cashews, pecans or other nuts, chopped or finely sliced), cinnamon, maple syrup and raisins (alternatives) in the center. Optional: powdered cloves, allspice and nutmeg. | Bake at 350 degrees until soft (about 30-40 min). |
| 97 | Dessert | Apple Pie, Raw | Same ingredients as Baked Apples. Slice apples very thinly. Add some fresh apple juice or fresh pineapple juice to the mix. Optional crust: dates, almonds, and coconut meat or shreds blended together in a food processor. Mold into a crust in a pie pan. Put in the freezer for a few hours, then remove from the freezer and add the remaining ingredients. | |
| 98 | Foods for Health | Berries and Superfruits | Aronia berries, barberries, bilberries, black currants, black mulberries, blackberries, blueberries, boysenberries, cranberries, elderberries, golden raspberries, goldenberries, gooseberries, honeyberries, huckleberries, lingonberries, marionberries, pomegranate, raspberries, red currants, Saskatoon berries, sea buckthorn, strawberries, sweet cherries, tart cherries. Add to Infused Water, Juices, Shakes, Fruit Salad, Pancakes, Breads, Salads, Snacks, Desserts, and use as Sugar Alternatives. | Aronia berries, black currants, honeyberries, wild mountain blueberries, wild bilberries, wild lingonberries and huckleberries all show significantly higher levels of antioxidants (polyphenols and anthocyanins) than organic blueberries. Polyphenols ... protect against heart disease and various cancers, especially in the gastrointestinal tract. They work by blocking the formation of cancer-causing chemicals called nitrosamines. ... Anthocyanidins ... prevent destruction of collagen ... the most abundant protein in the body ... an important protein for healthy skin and connective tissue ... responsible for maintaining the integrity of the ground substance responsible for holding together the tissues of the body. Collagen is also found in tendons, ligaments and cartilage ... and is destroyed during inflammatory processes that occur in rheumatoid arthritis, periodontal disease, gout, and other inflammatory conditions involving bones, joints, cartilage, and other connective tissue.The Complete Book of Juicing. Additional health info on berries and superfruits. Contact me if you are located in the Northern DE area, and you are interested in purchasing these items at wholesale price. |
Important Health, Nutrition, and Recipe Notes
1. Sugar, Dairy, Wheat, other Grains and "Junk Foods"
Sugar, dairy, wheat (and likely other grains, to possibly lesser degrees, but I've not yet located information specifically on this), and "junk foods" activate the same receptor sites in the brain has heroin (1, 2), producing significant addictive and craving effects.
Casomorphin, from dairy, and gliadorphin, from wheat, are opiate-like compounds produced in the gut during the breakdown process of casein and gluten. Under the right conditions, this is not a problem, but often, this is not the case, such as for those with food sensitivities, gluten or dairy IgE allergy or IgG sensitivity, celiac disease, leaky gut syndrome, Hashimoto's thyroiditis, and other healthcare concerns. These compounds can stimulate opiate receptors, leading to symptoms similar to those produced by opiate medications. Opiates are recognized as some of the most powerfully addictive drugs out there, so it’s no surprise that those suffering from circulating casomorphin or gliadorphin would struggle with strong cravings for products containing gluten and casein. Symptoms of circulating casomorphin or gliadorphin include GI distress and inflammation, particularly constipation and abdominal pain; mental disorders, including trouble focusing, confusion, nervousness, dysphoria [a profound state of unease or dissatisfaction] and euphoria (or mood swings); and possibly celiac disease. (3)
It used to be that Roundup was sprayed only on Roundup-Ready food crops: soy, corn, cotton, canola, sugar beets, and alfalfa. But now, it is sprayed throughout the food supply as a desiccant to dry down crops just before harvest, especially grains and beans. It’s also used in fields of various fruits and vegetables. Therefore, glyphosate (the chief poison in Roundup) is found in varying concentrations throughout our food supply. ... Glyphosate (the active ingredient in Roundup) breaks the gaps of human cells in laboratories creating leaky gut or leaky brain. It’s been shown to cause digestive issues in animal studies, and it’s linked to birth defects [and other healthcare concerns]. (4) References on the adverse health effects of glyphosate/Roundup.
So, it is possible (highly likely) that the use of Roundup throughout the food supply has been causing damage to the digestive tracts of populations consuming this pesticide on their foods, resulting in increased gut permeability (leaky gut syndrome), increased incidence of circulating opiate-like compounds (casomorphin, from dairy, and gliadorphin, from wheat), a net bodily effect of increased addictiveness of these foods, and increased harm to health (a contributing factor in many healthcare concerns), since leaky gut syndrome (and the related conditions of food allergies, food sensitivities and food intollerences) have been greatly increasing in recent years. And, top authors in the fields of nutrition-based medicine and natural healthcare state that food allergies are very often a contributing factor, or a causative factor, in many healthcare concerns. (5, 6)
Organic foods are not sprayed with Roundup, but some organic crops are still exposed (to lesser degrees) due to being located near farms using the pesticide.
After consuming sugar, a biochemical pathway in the brain releases dopamine, the same molecule activated in heroin and cocaine use (leading to addiction) in all populations studied.(7, 8, 9)
So, the above listed foods (sugar, dairy, wheat, and possibly to a lesser degree, other grains) can be significantly harder to stop consuming than other foods. But, once this fact has been recognized and other alternatives have been discovered (such as through the list of recipes), avoiding these foods can become much easier to do. And, it becomes easier and easier to do (very easy to do, as we begin to feel better, if we are sensitive to one or more of the above foods), once other foods are being regularly consumed in their place.
2. Raw vs. Cooked Food
According to USDA data (USDA Table of Nutrition Retention Factors, 2003), approximately 50% (or more) of the vitamins and minerals in food are destroyed by common cooking methods (individual cooking methods, and combinations of commonly utilized cooking methods, including cooking, reheating, freezing, drying, and oxygen exposure of chopped foods, when left uncovered). Each of the currently classified as being essential for health 14 vitamins and 15 minerals has hundreds to thousands of currently known essential functions in human health. For example, the following nutrients are required by our cells to produce energy: vitamins B1, B2, B3, B5, B6 and C; iron, magnesium, sulfur, protein (1), and surely many others. For these reasons and others, many of the recipes on this page focus on utilizing raw foods rather than cooked foods.
3. Enzymes
Enzymes: 100% of the enzymes in food are destroyed in by cooking (113 to 140 degrees F) (1). Enzymes are catalysts for reactions in our bodies, and they have many health promoting effects. For example, bromelain, an enzyme found in raw pineapple (but not cooked, canned, or pasteurized pineapple or pineapple juice), has been known as a health promoting medicinal agent since 1957. Since that time, over 200 scientific papers on its therapeutic applications have appeared in the medical literature. Reported health promoting effects: assisting digestion; reducing inflammation in cases of arthritis, sports injuries, and other trauma; preventing swelling (edema) after trauma or surgery; inhibiting blood platelet aggregation (clotting); interference with growth of malignant cells; enhancing antibiotic absorption; relieving sinusitis; inhibiting appetite; and enhancing wound healing.(2, 3)
4. Glutathione
Many other health-promoting nutritional components of foods, such as glutathione (which is considered the body's primary antioxidant, as well as the body's primary substance for eliminating toxic compounds), are greatly reduced by common cooking methods. The much higher content of glutathione contained in raw foods vs. cooked foods provides one well-documented basis for the common use of juicing and raw foods diets to promote health improvement (2) and detoxification support.
5. Chlorophyll
Chlorophyll is the most critical substance (the primary "photo-receptor pigment") in plants that enables them to absorb light from the sun and convert the light into usable energy. The total amount of chlorophyll, and the types of chlorophyll contained within green foods, are changed during cooking (especially during extended cooking times, as can be seen during changes in color from bright green to olive-gray for green foods during extended cooking times), adversely affecting the nutrient levels and health promoting properties of green foods. (1)
6. Leafy Greens and Vegetables
Leafy greens, and to a lesser degree other vegetables, contain more vitamins and minerals per calorie than other food groups. To greatly increase nutrient levels, increase consumption of raw greens and other raw vegetables. Sample menu providing 6x the RDA (now called RDI), on average, for each of the vitamins and minerals, including over 2 grams of calcium, over 1 gram of magnesium, and close to 1 gram of vitamin C from food sources. 19% calories from protein, 24% from fat, 57% from carbohydrates. This menu, which would basically include a large salad for lunch and a large salad for dinner, and some other foods mixed in and for breakfast, can provide a guide for increasing daily consumption of essential nutrients for health promotion.
7. Related Links
- There are over 50,000 currently known health promoting nutritional components of foods!
- Reasons to Buy Organic
- Additional Recipes: Raw Foods Books | Juicing Books | Nutrition and Recipe Books | The World's Best Pancakes