Shopping List

here are two shopping lists u can use for your next trip to the health store

(1) transition list    <- Transition shopping lists. It is based on the 
conversion chart and includes some healthier choices of cooked food 
(i.e. goat milk, organic tomato ketchup and hummus).

(2) all raw list    <- It's mostly vegan (but not entirely).

Hummus

• 2 cups sprouted garbanzo beans
• 1 cup soaked sesame seeds
• 2-3 stalks of celery (chopped)
• 2 lemons
• 1/4 cup olive oil
• 1-2 teaspoon of salt  (depending on readers taste)

mix above ingredients in a food processor, take two lemons cut in half.

then squeeze the juice from the lemons over ingredients then pure'e.

(careful not to get lemon seeds in the processor)

Raw Chili

• 4 tomatoes  (cut in 4's)                                  
• 2 avocados  (remove pit)
• 1/2 cup sun-dried tomatoes  (soak 30 min)
• 1 tablespoon fresh ginger  (minced)
• 2 teaspoon Celtic sea salt
• 2 tablespoon chili powder
• 2 teaspoon ground cumin

mix the above ingredients in a food processor, till mixed well and chunky.

• 1-2 tablespoons of cayenne (1-2 depending on the readers taste)
• 2 carrots  (chopped)
• 2 celery stalks  (cut stalk in half lengthwise then chop)
• 1 red pepper  ( remove core stem, then chop)
• 1/2 cup of leek 
• 1/4 cup olive oil
• 1 teaspoon Celtic sea salt 

stir above ingredients in a mixing bowl and let it marinade for 1 hour.

then add the chunky mix from the processor into the marinated ingredients in the bowl.

mix and serve.

(heating is optional)

Banana Ice Cream Smoothie (raw)

• 4 ripe banana's
• 1/2 cup orange juice
• 3/4 tablespoon yogurt
• 2 tablespoon honey
• raw ice cream 4 full scoops

chop all the bananas into small pieces and mix all the

ingredients together and blend well.

(add strawberries to make it a strawberry banana smoothie)

Raw Chocolate Cake Recipe

The crust:

1/2 cup cacao powder
1/2 cup carob
1/2 cup finely ground almonds
1/3 cup agave syrup or honey
1/4 cacoa butter
Pinch of celtic sea salt

Chocolate filling:

2 cups cacao powder
1.5 cups agave syrup
1 cup cacao butter
1 tablespoon Lucuma Powder

Strawberries or any other fruit you fancy

Crust:

Combine and mix all ingredients. You can best do this
by a standing mixer). It should have a dough-like consistency.
Press the dough evenly into a 7 inch tart pan. (A removable bottom,
a plastic cling wrap lining or one of these new flexible silicon pans
are easiest.) Put in the fridge for at least an hour.

Filling:

Blend all the ingredients in a blender until very smooth.
Poor into the cake crust. Put the cake back in the fridge for another hour or so.

Decorate the cake with the fruit of your choice. It can be anything you like.

And then the only thing left to do is serve this delicous
raw chocolate cake and enjoy.

Tex-Mex Bean Wraps (Protein 14.g)

Ingredients:

1 15 ounce can black beans, drained
juice from one lime
juice from one orange
3 cloves garlic, minced
dash salt
dash cayenne pepper, or to taste
3 scallions, sliced
1/2 red or green bell pepper, chopped
flour tortillas
cheese (optional)
salsa
Preparation:

In a food processor, combine the beans, lime juice, orange juice, salt
and cayenne pepper and blend until smooth. Add scallions and bell peppers
to this mixture.
Spread approximately two tablespoons of the bean mixture on a flour tortilla,
top with cheese if desired, and add salsa.

Roll up and slice in half if desired. Wraps can also be microwaved for
30 seconds to warm them up.

Makes 2 wraps.


These Mexican bean tortilla wraps make for a high-protein and low-fat
vegetarian lunch. You can even eat them on the go, since they are all
wrapped up and very portable. Try adding a bit of sour cream or guacamole
for an even heartier meal. This recipe for tex-mex tortilla wraps is both
vegetarian and vegan.

Whole Grain Quinoa (Protein: 14.1g)

Ingredients:

2 cups quinoa, cooked

1/2 cup pecans (pine nuts or almonds may be substituted)

3 tbsp fresh mint, chopped

1/2 cup fresh parsley, chopped

3 scallions (green onions), chopped

3 tbsp olive oil

2 tbsp lemon juice

1 tsp garlic salt

salt and pepper, to taste

Preparation:

In a large bowl, combine the quinoa, nuts, parsley and mint.

In a separate bowl, whisk together the olive oil, lemon juice 

and garlic salt, then pour over quinoa. Gently toss this dressing 

over the quinoa. Season with a generous amount of salt and pepper.

Chill for at least 15 minutes before serving to let the flavors blend. 

Toss again before serving, and taste to see if more salt and pepper is needed.

Classic 3 Bean Salad (Protein: 17.9g)

Ingredients:

2 cans (15 ounces) green and shelly beans, drained and rinsed
1 can (16 ounces) kidney beans, drained and rinsed
1 cup celery, chopped
½ cup onion, chopped
¼ cup olives, sliced
3 dashes hot pepper sauce
½ teaspoon salt
¼ teaspoon pepper
½ cup Italian salad dressing
4 hard-boiled eggs, sliced
½ cup mayonnaise
Preparation:

Drain beans, rinse and drain again.
Combine beans, celery, onion, olives, seasonings and salad dressing.
Mix carefully. Chill at least two hours (overnight is better.)At serving time,
drain off salad dressing. Add eggs and mayonnaise.
Again mix carefully to avoid mashing beans. Garnish with lettuce, if desired.
Makes enough for 8 servings of three bean salad.