Foods should be eaten in as close to their natural state as possible---in other words whole, raw, and seasonal. For those who aren’t ready for such a radical switch in their dietary habits, I’ve included a number of "transition" recipes (marked with a large T in the left margin), which are designed to satisfy old cravings as you eat your way into healthier ones.
This section is divided up into ten sections, covering breakfast through dessert, plus two special sections—one on healing foods and another covering quick and easy meal ideas for busy people. They are as follows:
Use these recipes as a jumping off point for your own meal planning and "cooking". Be creative and adjust ingredients to suit your tastes and/or make up entirely new recipes of your own. Once you equate healthy eating with fun, the rest is easy. Bon Appetit!
FYI: You will notice that there are a number of recipes that are prepared in a dehydrator, blender, and/or juicer. This is because these appliances do not alter the enzyme or nutrient content of foods, yet they change its texture and consistency and thus add variety and zest to a photon diet. Food dehydration, in particular, is an extremely effective and economical way to prepare and preserve live foods---a method our ancestors used to stretch their harvests through out the year. See Appendix C, Raw Foods Appliances for information on how to order these appliances.
Caution FYI: If you opt to cook any of these recipes (which you can), do not do so in a microwave oven. Unlike cooking by fire which heats food by friction (food molecules move around and rub against each other), microwaves heat food by changing the food’s magnetic field (basically, by alternating the magnetic polarity of its atoms, shifting from positive to negative thousands of times per second). While the long term effects of eating microwave foods remains unknown, it is obvious that microwaving alters a food’s energy, which is why we recommend avoiding it altogether.
RISING WITH THE SUN:
First off, always stock your kitchen with good basic stable ingredients---organic is best, but definitely, these ingredients should be free of preservatives and refined sugar. Good breakfast staples include all kinds of dried fruit (such as raisins, apples, apricots, figs, mangos, pineapple, etc.), nuts and seeds (almonds, walnuts, cashews, brazil nuts, sunflower seeds, pumpkin seeds, sesame seeds, poppy seeds, etc.), raw tahini or nut butters(sesame seed butter, almond butter, cashew butter, but avoid peanut butter) fruit only jam, apple butter, fresh grated coconut, unsulfurered molasses, grains (for example, buckwheat, millet, quinoa, brown and wild rice, rolled oats, rolled barley flakes, rolled spelt flakes, rolled kamut flakes, rolled rye flakes, rolled wheat flakes), spices (cinnamon, nutmeg, ginger, allspice, cardamom, alcohol-free vanilla---the sugar free, non-additive variety, available at health food stores or through mail order---carob powder), and high nutrient extras (bee pollen, spirulina, lecithin, flax oil). With these ingredients, plus a diverse array of fresh fruits at hand, you are always sure to have plenty of inspiration for nutritious breakfasts.
To encourage your imagination (as well as entertain your taste buds), try fixing up some of our favorite combinations.
Balmy Summertime Fruit
One of the best things about summertime is the availability of ripe, juicy fruit. Greeting the sun with a bowl of fruit certainly helps to make the whole day shine.
Cut up fruit into bit sized pieces then stir in muesli or granola, raisins, chopped nuts, bee pollen, and lecithin. Serves 1 to 2.
Variations: Certain fruit combinations work best, such as banana-cherry-blueberry, banana-pear-fig, mango-cherimoya-papaya, apple-orange-banana, kiwi-strawberry-apple, grape-strawberry-banana, peach-apricot-nectarine.
Island Fruit with Papaya Sunseed Sauce
Get out your blanket and eat this one outside under a tree. You’ll think you’ve landed in paradise.
Cut up the banana, mango, and cherimoya and dice the dried pineapple into raisin sized bits; place these in a serving bowl and set aside. Combine sesame seeds, papaya, dates and spices in a blender and blend until the mixture is creamy and smooth. Pour over the fruit. Serves 2.
Variations: Substitute almonds or tahini for sesame seeds in the papaya sauce; use cardamom and cinnamon instead of ginger and nutmeg.
Orange Banana Sunrise
Although simple, this dish is a crowd pleaser.
Slice bananas, dice the figs, and place both in a serving dish; set aside. Combine almonds, orange juice and flax oil and blend at high speed until creamy. Pour over bananas and sprinkle with bee pollen.
Variations: Make with frozen bananas in the middle of summer for a cooling surprise.
Melons should be eaten by themselves, as a separate meal, not with other fruits because of their faster digestive transit time. This dish also makes a tasty afternoon snack.
Cut into chunks and place on a bed of ice. Pour mint tea over the melon and garnish with mint. Serves 1 or 2.
Variations: Experiment with the different melon varieties, including Persian melons, Crenshaw melons, and casaba melons, musk melons, sharlyn melon. Freeze the melon and omit ice.
According to scientists at Rutgers University, the fuzzy kiwi is the most nutrient dense fruit you can buy at your average grocery store. A kiwi contains twice the vitamin C of an orange, topped the list in potassium content, and has a high magnesium count.
Slide fruit chunks onto skewer, alternating kiwi, coconut chunk, kiwi, date, kiwi, etc. Enjoy.
Variations: Combine the coconut water from the fresh coconut with a couple of dates, a handful of soaked almonds, and sprinkle of ginger, blend into an almond date coconut sauce for the top.
This is a high powered breakfast; great for long mornings in the garden or any time you need a photon boost.
Place all the above ingredients in a blender and blend until creamy; for a thinner consistency add water or no-sugar added fruit juice. Serves 1.
Variations: Use other fruits besides apple, such as mango, figs, pear, persimmon, peaches, apricots, blackberries, etc. You can also freeze the fruit for a frozen smoothie.
This autumn treat only lasts when the persimmon’s are ripe; however, you can have your Morning Harvest all year round by substituting the persimmon for other seasonal fruit.
Cut the persimmon, apple and pear into bite sized chunks and top with chopped nuts, raisins, cinnamon, bee pollen, and lecithin. Mix together and serve.
Variations: Take advantage of the season’s array of apples and pears by switching varieties, such as a rome bosc combination, a spartin commice combination, or a gala bartlet combination.
(T) Wintertime Compote with Fruit Juice Tea
During the months when fresh fruit is less abundant, try this warm compote.
Place the soak water in a saucepan and heat over the stove; when it begins to boil, turn the heat down low and add the dried fruit and cinnamon. Cover and let simmer for five minutes, then drain the liquid into a tea cup and place the compote mixture into a serving bowl with the remaining ingredients. Serves 1 or 2.
Variations: Add other spices, such as ginger, nutmeg, cardamom; sprinkle on some bee pollen or lecithin; play with different fruit combinations.
Combine equal parts organic rolled grains and stir in the rest of the ingredients; store in an air tight container. To serve, top with fresh fruit and nut milk or fruit juice.
Variation: Add dried bananas, figs, or mangos; substitute sesame seeds and sunflower seeds with walnuts and almonds.
It’s ALive Granola
Instead of being oven baked and full of oil like the store bought variety, this granola is made from soaked grains and then dehydrated---making it a healthy choice.
Stir together all of the ingredients (except the raisins and sesame seeds); the mixture should stick together in clumps (if not add some of the soak juice). Spread out on a dyhdrator tray and dry at 108 degrees for approximately 6 hours. When dry and crunchy, add raisins and sesame seeds and place in an airtight container. Serve with nut milk (or fruit juice) and fresh fruit.
Since this hearty porridge sticks to your ribs, it makes a great breakfast for active people. Kids especially like its light green color.
Place all of the ingredients in a blender and blend until creamy. Serves 1 or 2.
Variation: Replace the buckwheat with millet or quinoa.
Barley Blueberry Pudding
Like photon porridge, this morning porridge offers lasting energy and provides a nutritious start for a busy day.
Drain the excess juice from the barley (you can drink it if you want) and place the barley in a blender. Add half the blueberries, bee pollen and vanilla and blend until creamy. Mix in remaining ingredients. Serves 1 or 2.
Great for those cold mornings when you must have warmth in your belly.
1 cup oats, millet, quinoa, cornmeal, or barley (alternate to add variety)
2 cups of water
handful of raisins
handful of Homemade Muesli (page ?) or It’s ALive Granola (page ?)
a small handful of chopped nuts (soaked and drained first)
2 tbs of fruit only jam or fresh fruit
Place grains and water in a small saucepan and bring to a boil. Reduce and simmer until you have a porridge consistency (sometimes you'll need to add more water, or less if you like it thicker). Remove from heat and add raisins, muesli or granola, nuts, and fruit. Stir and serve hot. Makes two servings.
Variations: Use grains (such as brown rice, millet, etc.) leftover from the night before as your base grain (just add a little water and heat in a skillet). Other toppings include sesame seeds, coconut, carob powder, honey, molasses, etc.
Apple Cinnamon Scones
"Cooked" in the dehydrator, these scones get their richness from sprouted buckwheat and tahini and their sweet taste from apples, raisins and dates. Delicious with a dollop of Photon "Yogurt" (page ) and a hot cup of Barley Tottie (page ).
Place buckwheat, dates, 1 apple, tahini, vanilla, and cinnamon in blender and blend until creamy. Stir in raisins and remaining apple, adding juice if you need to adjust the consistency. Drop mixture two tablespoons at a time (like thick pancakes) onto a lined dehydrator tray and dry at 108 degrees for 6 to 12 hours (the thicker you make them, the longer they’ll take to dry). Serve warm.
Variations: Replace apples and cinnamon with blueberries, peaches, or strawberries; add soaked walnuts or hazelnuts.
These taste so delicious, you’ll think you are eating cookies for breakfast.
Slice banana and place on top of each cookie or muffin half; sprinkle with remaining ingredients and serve. Makes 1.
Variations: Use a pear or a mango instead of a banana; spread with fruit only jam before adding fresh fruit; top with It’s ALive Granola (page ?) rather than sesame seeds.
Strawberry Flax "Toast"
This recipe serves up your daily essential fatty acids with a sweet crunch. Also makes a satisfyingly nutritious after dinner cookie.
Spread jam over crackers ; top with strawberries and sprinkle with sesame seeds. Serves 1.
Variations: Try using different fruit and jam combinations; use a different fruit grain cracker (see Sunkissed Snacks section for recipes); top with bee pollen and lecithin.
(T) Good Morning French Toast
Unlike traditional French toast, this recipe doesn’t use eggs, butter, or sugar; yet it still tastes like you remember it. A decadent addition to morning brunch.
Preheat oven to 400 degrees; combine the first six ingredients in a blender and whip until smooth; dip each slice of bread in mixture and place on an oiled cookie sheet; bake 10 to 12 minutes (or until golden brown) and turn over and brown the other side. Serve with maple syrup, fresh fruit, or dried fruit compote.
Variation: Try different types of whole grain bread; use brazil nuts or hazelnuts instead of cashews.
(T) Stuffed mochi
A traditional food of Japan, mochi are made by slow cooking rice until it becomes sticky and then pounding it out into squares. They are sold in the refrigerator section of health food stores. They can be added to soups or used instead of bread like in this recipe.
Place mochi squares in a toaster oven (or a regular oven set at 300 degrees) and bake until mochi begins to puff out and rise. Remove mochi from the oven, cut a slit across the top of each and fill with your choice of jam and chopped nuts and dried fruit, then return stuffed mochi to the oven and finish baking, approximately 5 to 10 minutes. Serve with fresh fruit.
Variations: Fill mochi with fresh fruit and sesame seeds, nut butter (bananas and cashew butter is a decadent combination), or applesauce (with cinnamon and raisins).
*good nut and fruit combos include raisins and almonds, mangos and cashews, figs and walnuts, apples and hazelnuts.
(T) Toasted rice cakes
With a little imagination, this easy recipe starts to taste like a morning sweet roll. It also sidelines as a cookie.
Spread rice cake with fruit only jam and sprinkle with muesli mix or sesame seeds (or both). Toast in toaster oven or broiler until the jam starts to bubble and the topping becomes a light brown. Serve warm.
Variations: Spread cracker with nut butter and bananas sliced lengthwise; top with raisins or coconut before toasting.
HIGH ENERGY DRINKS:
Who needs sugary sodas and artificially flavored punches with the cornucopia of tastes offered by mother nature. Whether it is fermented rejuvelac, a super green drink, a nut milk shake, or a coffee alternative, the recipes below are guaranteed to get your mouth watering and your creative juices flowing. Hopefully, you will be inspired to come up with some high energy drinks of your own.
An excellent digestive aid, rejuvelac is a fermented wheat berry drink that is high in enzymes, proteins, carbohydrates, vitamins B, C, and E. It even contains friendly bacteria, including lactic acid bacteria, the kind found in yogurt.
Place 2 cups of water and the sprouted wheat berries in a blender and blend on low speed (chop or mix) to break up the sprouts (this helps to activate their enzymes); pour this mixture into a large glass jar and add the remaining 4 cups of water. Cover with a towel and place in a dark, cool place, stirring the mixture twice daily to further activate the fermentation process. In about 3 days it should have a sauerkraut-like smell and a tart, lemony taste (if it smells or tastes off, discard the mixture and try again). Strain into a glass pitcher and store it in the refrigerator; it should last around 2 weeks. Drink a cup a day to start. Due to its enzyme content, rejuvelac is one drink that can be taken with meals.
Variations: Add rejuvelac to smoothies to boost nutrition and digestibility; mix with fruit juice, such as lemon or pineapple.
Sweet Rejuvelac Elixir
This variation of the above recipe combines fermented wheatberries with fruits, herbs, and/or vegetables to make a nutritious "cocktail"
Place 2 cup of water and the sprouted wheat berries and raisins in a blender and blend on low speed to break up the sprouts; pour this mixture into a large glass jar and add the remaining 4 cups of water. Cover with a towel and place in a dark, cool place, stirring the mixture twice daily to further activate the fermentation process. In about 3 days it should have a sauerkraut-like smell and a tart, lemony taste (if it smells or tastes off, discard the mixture and try again). Strain into a glass pitcher and store it in the refrigerator; it should last around 2 weeks.
Variations: For a wonderful apricot ambrosia, add 6 soaked apricots, 1 tbs maple syrup, and a dash of alcohol-free vanilla extract to 2 cups of Rejuvelac Elixir and blend at high speed; strain and drink. Or make a "rose" cocktail by adding 2 tbs minced beets, 1 tbs maple syrup, 1/4 cup dried cranberries to 3 cups Rejuvelac Elixir and blend at high speed; strain and drink.
Offering an excellent alternative to dairy or soy products, nut milk is easy to make and it adds an interesting flavor to whole grain cereals, granola, muesili, and smoothies.
Place nuts and water into a blender and blend at high speed until creamy, adding more water if you want it thinner, less if you want it thicker. To achieve a more milk-like texture, you can strain it if you like, but most people enjoy the added crunch of nuts.
*To make an easier to digest, even more nutritious nut milk, soak your nuts for 8 to 12 hours before using them.
Variations: For a sweeter milk, add a couple of dates, 1 tbs honey, 1 tbs molasses or 2 tbs maple syrup; you can also add flavor with a sprinkle of cinnamon or nutmeg, half a teaspoon of alcohol-free vanilla or 1 tbs raw carob powder; use 1 to 2 tbs lecithin for a richer texture.
Blue Banana Nut Shake
A wonderful take on the traditional milk shake; kids don’t even know the difference.
Place banana and berries in a blender, add nut milk and blend at a high speed until creamy, adding more or less nut milk to achieve desired consistency. Serves 1.
Variations: Other fruits that freeze well include peaches, plums, persimmons, mangos, papayas, grapes, figs, apricots, pinapple and chermoyas. Find ripe fruit and have fun creating interesting combinations.
This slushy treat is sure to make you smile on a hot summer day.
Place in a blender and blend at high speed until slushy. Drink immediately.
Variations: Try using other watery frozen fruit, such as grapes, pitted cherries, or pineapple.
Ginger Mist and Ginger Gust
Not only does it taste good, but this spicy drink invigorates your digestive system, increases circulation and calms the stomach.
Liquefy the first three ingredients (ginger, water, and lemon juice) in a blender at high speed; strain into a glass jar and set aside; this is the Ginger Mist. Combine the last three ingredients, add 4 tbs of the Ginger Mist, and chill. Serves 4.
Variations: Use left over Ginger Mist to make more Ginger Gusts or to add zing to salads, dressings, soups, and deserts; substitute sparkling mineral water for filtered water for a more traditional gingerale taste.
More of a meal than a beverage, this drink offers an energy pick up during those afternoon doldrums; also a good pre-workout drink.
Place everything in a blender and blend until well mixed. Serves 1 or 2.
Variations: For extra spice, add a dash of cayenne or some Ginger Mist.
This is for the coffee drinkers who can’t imagine life without their morning cup of java. Fortunately, non-coffee drinkers love it too.
Stir together in a mug and enjoy. Serves 1.
Variations: Sprinkle some cinnamon or unsweetened cocoa on top for a cappuccino effect, or for those that like their coffee black, omit the nut milk and maple syrup
Naturally packed with photons, salads are a staple in the photon diet. They are low in fat and bursting with vitamins, enzymes, fiber, carbohydrates, protein, and minerals---in fact the word "salad" comes from the Latin word for salt, due to the high content of organic salts in vegetables. Try to eat your salad immediately after making it, since this maximizes its nutritional content; the longer a salad sits out, the more oxidation that will take place and the less vitality it will have. In developing salads of your own, think about the rainbow of colors nature offers and try to include this variety in your dishes as well.
Living Cole Slaw
Fermented foods are high in friendly lactobacilli organisms, which means they supply your system with digestive enzymes, help detoxify your system, and assist your body in the growth of new cells---all of which help to ensure that you derive maximum nutrition from your food.
Set aside the outer leaves of the cabbage so they can be used to cover the slaw during fermentation. Grate the cabbage in a food processor (making it as juicy as possible since juice activates the fermentation process) and toss with garlic, onion, and dill in a large glass or stainless steel bowl (an earthen crock is also okay). Press this mixture down with your hands to get the air out (if juice doesn’t come up through your fingers as you do this, then blend 2 cups of grated cabbage with 1 cup of filtered water, pour liquid over the slaw, and pack the mixture down again). Press the outer cabbage leaves over this mixture and then cover with a plate (one that fits down inside your bowl); place a jar of water (the heavier the better) atop the plate, cover the whole thing with a towel and let sit on your kitchen counter for 4 to 7 days (ferments faster in warm weather, slower in cold). When it is ready, remove outer leaves and any discolored areas on the top layer of your slaw (this is normal). Store in the refrigerator for up to 3 months. Makes approximately 9 cups.
Variations: before you begin the fermentation process add other hard, fibrous vegetables, such as beets, carrotes, broccoli, celery, kolrabi, cauliflower, fennel, etc, to your slaw or for extra flavor, try seasoning your slaw with herbs and spices such as basil, curry, ginger, rosemary, thyme, or apple juice, etc. .
Sprouted Three Bean Salad
A high photon version of this deli classic.
Place beans and carrots in a bowl and set aside. Mix together the remaining ingredients and pour over the vegetables; marinate for at least 6 hours. Serves 4.
Tomato Onion Salad
This recipes is as easy as it is delicious. Its a great way to take advantage of a vine full of tomatoes. Makes a refreshing appetizer.
Slice garlic and place in the toaster oven until golden brown. Slice both the tomato and the onion into rounds (make the onion thin) and arrange them on a large serving plate. Drizzle with olive oil and splash with vinegar, then sprinkle with fresh basil and toasted garlic. Serves 2.
Variations: For a multi-colored dish, try using one or more of the many heirloom tomato varieties when in season.
Fresh Corn Salad
The combination of raw corn and sweet potato give this salad a sweet, Southwestern taste.
Toss salsa and Braggs Liquid Aminos into the first 9 ingredients and serve over a bed of lettuce; serves 4.
Variations: for a richer taste, marinate sprouted black beans in olive oil, apple cider vinegar, cilantro, and sundried tomatoes for 12 to 24 hours before using them
Vegetable Vegetable Salad
In spite of its name, there’s no redundancy here.
In a large bowl combine shredded cabbage, nori, spinach, alfalfa sprouts, chopped apples, carrots, tomatoes, broccoli, and soy beans. Chose one of the dressings from the Dressings section below or prepare your favorite dressing and toss onto the salad. Sprinkle with toasted barley, sunflower seeds, and raisins before serving. Serves 1 or 2.
Asparagus Salad with Tarragon
This spring time salad is a show stopper. Besides its delicious taste, young tender asparagus contains folic acid, vitamins A, C, and E, as well as a host of potent anti-oxidents.
Make a dressing by combining oils, vinegar and honey; toss the asparagus and tarragon together and add the dressing; spoon this mixture over the greens and sprinkle with black sesame. Serves 2.
Wild Spring Fling
Making the most out of Spring’s bounty of flavors, this salad combines greens, herbs, and flowers. If you plan to forage for the ingredients, be sure to only gather plants and flowers that you are certain of; don’t worry if you are uncomfortable foraging since many supermarkets now carry a wide selection of edible herbs and flowers.
In a large bowl, toss all the greens together and drizzle with oil, vinegar and aminos; sprinkle with pumpkin seeds and season with ground pepper. Serves 4.
Variations: Use one of the Dressings in the next section; add different herbs and greens.
Neptune’s Garden Salad
Given their mineral-rich home, it should be no surprise that sea vegetables collectively contain 56 known minerals and trace elements, including high quantities of calcium, iodine, iron, magnesium, and potassium. They also contain sodium alginate, a substance which binds to heavy metals lodged in the digestive tract and helps to remove these toxins from the body.
Toss the first 11 ingredients together in a large bowl and let set for 2 to 6 hours. Serve on a bed of greens and sprinkle with sesame seeds and cayenne. Serves 2 to 4.
Variations: Experiment with different varieties of seaweed.
Creations of Crete Salad
A new take on the Greek favorite; a satisfying lunch time meals, especially when served with seed cheese.
Combine the first six ingredients and toss in dressing; top with sunflower seeds. Serves 2.
Variations: Add seed cheese for a more classic Greek salad.
Spicy Green Bean and Almond Salad
A low oil, high photon twist on this popular Chinese dish.
Toss all the ingredients together in a medium bowl and let marinate 2 to 4 hours. Serves 2.
This apple-like root vegetable is a staple in Mexican cuisine. This recipe is modeled after the jicama dish you can buy from street vendors in Mexico.
Juice one lime over the jicama (toss for even distribution); mix the spices together then dip the jicama ends in spice mixture and arrange on a plate with the remaining lime cut into wedges. Serves 2 to 4.
This yummy salad is always a bit hit at potlucks.
Cook enough soba for four people; While soba is cooling, combine tahini, tabasco, spring onions, and lemon and water a little bit at a time, blending until creamy (more water will make it thin, less will make it thick). Mix together soba, dressing, and dice vegetables. Sprinkle with sesame seeds and serve over a bed of raw salad greens. Serves 4.
Variations: for a raw version, omit the soba noodles and make "squash sketi", by thinly slicing long strips of zuchinni and crooknecked yellow squash; try using organic peanut butter or almond butter instead of tahini; add raisins for a sweeter taste.
(T) Hot spinach salad
A fancy taste for those nights when raw won’t do.
In a large skillet lightly fry 1-2 cloves of diced garlic in sesame oil, then wet the bottom of the skillet with water and shoyu. Add dried tomatoes, chopped tomatoes cover and steam for only a few minutes; turn off the heat and add spinach, cover for a few minutes until wilted. Sprinkle generously with sesame seeds before serving. Serves 2.
Variations: use kale or chard in place of the spinach.
DRESSING UP THE PHOTONS:
Whether a rich and creaming dressing like Dilly Green Dressing or a low calorie, spa variation like Oil-free Oriental Vinaigrette, these dressings elevate photons to the art of culinary decadence. In the words of one dedicated photoner, "why survive on mere lettuce and carrots, when your salads, sandwiches, and snacks can be topped with high photon flavor." The recipes below offer proof that dressings don’t have to be boring to be good for you.
Dilly Green Dressing
Avocado and miso together gives this dressing its decadent flavor. Great for salads, dips and sandwich spreads.
Place all the ingredients in a blender and blend at high speed until creamy. Add more water for a thinner dressing, less water for a thicker dressing.
Walnut Miso Mint
This Middle Eastern style dressing has a delightfully smooth texture, making it great for salads and as a sandwich spread. Try it on Creations of Crete Salad.
Place the walnuts and filtered water in a blender and blend at high speed until milk-like; then add the rest of the ingredients and blend until smooth and creamy.
Tahini Dressing Supreme
This smooth, rich dressing is wonderful on organic greens, or used as a marinade/base for sprouted grain salads.
Mix all the above ingredients in a blender and blend at high speed. If dressing is too runny add more paste, if too thick, add more water. Store in the refrigerator; lasts two to three weeks.
Variations: add dash of cayenne pepper, 1 garlic clove, 1/2 avocado.
Oil-free Oriental Vinaigrette
The tangy tartness of the plum vinegar balance the sweetness of mirin, just as the spiciness of horseradish and ginger complement each other, making a winner out of this year round dressing.
Blend all ingredients in a blender then let the flavors set at room temperature for a couple of hours.
Variations: if you don’t mind some fat, you can adjust the amount of water and add sesame seeds, sesame oil or flax oil; add some chili pepper or cayenne for an extra "bite" of flavor.
Soy Mustard Dressing:
Although it’s fat free, the rich flavor of this dressing guarantees you won’t miss the oil. It is also easy to make. We use it as a dip for our raw "sushi"
Put all ingredients in a lidded jar and shake vigorously. Let the flavors sit for an hour before serving.
Variations: for an even fuller taste, reduce the water and add sesame seeds and a splash of flax oil.
Basil Tomato Sunshine
This fresh, summer dressing tastes wonderful on salad greens. It’s also a nice compliment to Sun Pizza (see Entree section for recipe).
Add all the ingredients and blend in a blender for 1 minute. Yields approximately 2 cups.
Variations: turn this dressing into a marinara sauce by adding 1/3 cup sundried tomato puree and 3 more tomatoes.
This celebratory dressing doubles as a powerful blood purifier. Tangy spicy sweet.
Blend everything together at high speed until smooth.
Variations: omit beets and substitute beet juice for apple juice; use almonds or walnuts instead of or used if you don’t mind
Sun Sweet Enzyme Dressing
Baby salad greens get an tropical bite with this island style dressing.
Place the above ingredients in a blender and puree at high speed until creamy. Serves 2 to 4.
Variations: substitute curry powder for cayenne pepper; turn this dressing into a salsa by omitting the carrot juice adding the other half of the avocado, another ¼ cup of onions and a large yellow tomato.
Avocado’s give this chunky salsa extra appeal. Great on Fresh Corn Salad or as a dip for raw vegetables or dehydrated crackers.
Combine all the ingredients and serve.
Flax Seed Egg Substitute
Besides being high in essential fatty acids, flax seeds can be used as an egg substitute in baked goods.
Grind flax seeds into a fine powder (a coffee grinder or spice mill does this best) and combine flax powder and water; beat mixture and use as you would eggs. Recipe is the equivalent of two eggs.
Flax Seed Mayonnaise:
When taken together, flax oil (rich in omega-3 fatty acids) and sunflower oil (rich in omega-6 fatty acids) cover the complete spectrum of essential fatty acids—and who needs supplements when you can have mayonnaise.
Mix together all the ingredients and let it sit in the refrigerator for a 2 to 4 hours before serving.
Variations: add sundried tomatoes or red peppers; substitute olive oil for sunflower oil; add garlic or curry powder
Red Pepper Aioli
The spouted garbanzo beans give this aioli an extra photon lift.
Blend ingredients together until creamy. Serve as a dip or spread it onto crackers. Makes approximately 2 cups.
Sprouted Hummus Spread
This delicious spread is the photon-rich equivalent the Middle Eastern specialty.
Puree beans in blender or food processor, then beat in lemon juice and oils alternately, adding a little bit each time; add garlic and seasonings. Chill and serve sprinkled with paprika and parsley.
A cheese-free version of this wonderful spread. Serve with sprouted crackers or use as a spread for Sun Pizza.
Puree the above ingredients in a food processor or blender, adding filtered water until desired consistency is reached.
Variations: add more water to make a creamy sauce for vegetables or salads.
This "cheeze" is gets its flavor from cultured nuts and seeds. People are amazed at its cheese-like taste and consistency. Don’t be intimidated by the lengthy directions; this is a very easy process.
Adding the water a little bit at a time, blend the above ingredients in blender until smooth and creamy, using more water if the mixture is too dry, less if too wet. (You can also make "cottage cheeze" by partially blending the mixture, so that it remains slightly chunky rather than smooth and creamy and continue the steps for making a seed/nut yogurt described below with the only difference being that you should ferment for 8 to 10 hours rather than 4 to 6). Place the cheeze mixture in a large wide mouthed jar, cover with a thin towel and leave it to sit out at room temperature (70 to 90 degrees) for 8 to 20 hours.
As the mixture ripens (basically 4 to 6 hours into the process), you will notice that the watery portion of the seed/nut mixture---the "whey"---will begin to separate. At this point you have nut/seed "yogurt." If you wish, you can halt the fermentation process at this point, stirring the mixture and either eating right away (it is delicious over fruit) or placing it in the refrigerator in a covered container (add it to salad dressings).
Otherwise, continue the process until the whey completely separates, so that the whey is on the bottom and the cheeze "curd" is on the top (the longer you ferment the more lemony and sour it will taste). Pour off the whey (save it for salad dressings, and you have your cheeze. For a firmer cheeze, strain cheeze through a cheeze cloth or thin towel. Crumble over salads, pizzas or "tacos." For a fancier touch, make into a cheeze ball by forming the mixture into ball and rolling in chopped almonds or walnuts; serve with vegetable sticks or sprouted crackers.
Variations: Your imagination is the only limit to the variety of "cheezes" you can come up with. Use different nuts, such as walnut, cashew, pinenuts, or pumpkin seeds; add spice and vegetable combinations such as ginger carrot, horseradish ginger, sundried tomato and garlic, onion dill, mustard, mushroom and onion, curry beet, and so on.
The Dressing that Almost Got A-Whey
The liquid byproduct of the "cheeze" fermentation process, "whey" is rich in enzymes and friendly bacteria. A delightful base for dressings and sauces.
Combine the ingredients and blend.
Variations: Substitute balsamic vinegar for apple cider vinegar, eliminate tomato and spices, and add curry powder, cinnamon, carrots, sweet potato, and handful of raisins for a tasty alternative.
Soaked Fruit Sauce
The rich flavor of soaked nuts and the sweetness of dates make this sauce makes this sauce nutritionally decadent. A tasty addition to a morning fruit salad or poured over frozen fruit cream.
Combine the above ingredients (except the date soak water) and blend at high speed, adding soak water a bit at a time until the sauce becomes thick and creamy.
Variations: try using different soaked and/or sprouted nut combinations, such as cashews and almonds, hazelnut and sesame seeds, sunflower seeds and walnuts, pumpkin seeds and pinenuts.
Once you experience the energy lift of these photon packed snacks, we guarantee you’ll feel less of an urge to raid vending machines and convenience stores. Who needs deep fried, refined, chemicalized junk foods when you can have more natural alternatives. In this section, fat-free dried sweet potato chips replace greasy potato chips, and fruit leathers come without sulfur dioxide and high fructose corn syrup. There’s no shortening in our sprouted wheaties, no additives in our croutons, and our dehydrated soaked nuts, seeds, and beans promise to satisfy even the hardest case of the munchies.
Rainbow Veggie Chips
All you need is a dehydrator and these crispy delights from the garden satisfy the urge for crunch without all the fat.
Thinly slice the veggie’s in rounds (about ¼ inch thick) and arrange on a dehydrator tray. Splash with liquid aminos and then lightly sprinkle with vegetable broth seasoning. Dehydrate for 6 to 12 hours (or until crisp) at 108 degrees. Store in an airtight container.
*MSG free (available in bulk section at health food stores)
Variations: before drying season with cayenne, curry, braggs, garlic and onion powder, or any other flavor you desire; experiment with other vegetables, such as winter squash, turnips, tomatoes, red potatoes, leeks, onions, asparagus, peppers, eggplant, corn, or parsnips.
Assorted Fruit Chips
While fruits tend to be more leathery than vegetables, these delectable nibbles are sure to satisfy that mid afternoon sweet tooth.
Arrange fruit on deydrator trays and dry at 108 degrees for 6 to 12 hours, checking regularly; the longer you dry, the chewier the fruits will be come. Store in an airtight container.
Variations: For a sweeter taste, drizzle with honey or sprinkle with cinnamon before drying. For a more exotic assortment, dry mangos, pineapples, strawberries, and pitted cherries; also you can dry one fruit at a time, such as persimmons when they are in season.
Berry Banana Rollies
Like the familiar grocery store snacks, these fruit leathers are loved by kids and adults alike.
Blend all the ingredients in a blender on high speed until smooth; spread on a lined dehydrator tray (about ¼ to 1/3 inch thick) and dry 12 to 24 hours. Peel up and tear or roll up to serve. Store in an airtight container.
Variations: Make up different fruit combos, such as pineapple-banana-mango; pear-fig-papaya; nectarine, etc. Flavor with
These are as simple to make as they are tasty and delicious. Add a wonderful crunch to salads and open faced sandwiches.
Spread out sprouted lentils on a lined dehydrator tray. Splash with braggs or tamari, sprinkle with seasoning, and then dehydrate at 108 degrees for 6 to 12 hours or until lentils are crunchy.
Variations: Use different powdered herbs and spices, such as cayenne pepper, curry powder, garlic, ginger, onion, etc; or omit seasoning the lentils all together and enjoy the natural good flavor of crispy lentils.
If you like fava beans, then you’ll enjoy this nutty-tasting snack. Eat alone or add to salads and soups.
Spread out fava beans on a lined dehydrator tray. Splash liberally with tamari and dehydrate at 108 degrees for 6 to 12 hours or until favas are crisp but still chewy.
Variations: Skip drying the favas and just eat them with tamari and avocado; or use different powdered herbs and spices, such as cayenne pepper, curry powder, garlic, ginger, onion, etc.
Hot Party Snacks
Why serve your guests a greasy bowl of peanuts when you can delight them with this nutritious bean and nut mix. Also a good substitute for croutons and as a quick energy food for backpackers and cyclists.
Place nuts and beans in a bowl and splash with tamari and hot pepper sauce; spread out on lined dehydrator sheets and dry for 6 to 12 hours; should be crunchy but chewy.
Variations: Play with different spice combinations.
Sweet Nutty Crunchies
This alternative to beer nuts or honey roasted nuts satisfies the need for a sweet munch without tons of sugar. You can eat them plan, with dried fruit, or sprinkled on cereals and fruit salads.
Place nuts and seeds in a bowl and lightly coat with honey or maple syrup; spread out on lined dehydrator sheets and dry for 6 to 12 hours; should be crunchy but chewy.
Variations: Add cinnamon and ginger; try out different nut combinations.
Basic Essene Bread
Derived from a recipe in the Essene Gospel of Peace, this is an unleavened bread made from soaked and sprouted grains and then slowly dehydrated so it becomes somewhat hard on the outside yet remains soft but firm on the inside. A classic in raw foods "cooking."
Put wheat sprouts in a heavy duty blender or food processor and blend until a smooth dough forms. Form into a shallow loaf and place on a lined dehydrator tray; dehydrate at 108 degrees for 12 to 20 hours, or until the outside is hard (soft and chewy) and the inside is a moist cake-like texture.
Variations: Add other grains, such as ½ cup millet, brown rice, and/or quinoa; add ½ cup soaked sunflower seeds, soaked almonds, soaked sesame seeds, or soaked walnuts; for a sweet bread, add 6 dates or 1/3 cup of other dried fruits and ¼ cup fruit juice.
This recipe is for the juice makers who can’t bare to throw out all that leftover pulp. We call it the ultimate recycled cracker. Also makes great croutons.
Blend together tahini, miso, water, and liquid smoke; add seasonings then pour the mixture over the veggie pulp and sesame seeds, mixing well. Spread the mix onto lined dehydrator trays, leaving it about 1/3 of an inch thick. Dry for 8 to 20 hours (turning them over when the top is dry), until crisp.
Variations: Omit the fat by replacing tahini with 1 tbs mustard and 3 tbs organic barbecue sauce or fruit sweetened catsup.
Sweet Pulp Crackers
This recipe is the sweetened version of the one above. Makes great breakfast crackers and snacks; backpackers love it.
Blend together tahini, flax oil, and apple juice; add spices and pour the mixture over the remaining ingredients. Spread the mix onto lined dehydrator trays, leaving it about 1/3 of an inch thick. Dry for 8 to 20 hours (turning them over when the top is dry) until crisp.
Variations: If you are worried about too much fat, omit the tahini, flax, and nuts.
Sprouted Wheat Rounds
These whole grain crackers are as easy to make as they are delicious. They provide the foundation for great snacks and cocktail sandwiches.
Put all ingredients in a food processor or heavy duty blender and grind into a paste, adding water if necessary; wet your hands and take a heaping teaspoon of the mixture and roll into a ball. Place the balls on a lined dehydrator tray and flatten with your palm. Dehydrate for 10 to 18 hours at 108 degrees, turning them over when the top is dry (the longer they dry, the harder they become).
Variations: substitute wheat with sprouted barley or kamut; for extra flavor, throw in some sesame seeds, tahini paste, almond butter, soaked nuts, horseradish powder, sea vegetables (nori or kelp), dill, leeks, mushrooms, tomatoes, miso paste, cumin, cilantro, curry powder, cayenne pepper, fennel seeds, flax seeds, etc.
Sprouted Wheat Italianos
A variation of the recipe above, these whole grain crackers make great pizza crusts as well.
Put all ingredients in a food processor or heavy duty blender and grind into a paste, adding water if the batter is too thick; wet your hands and take a heaping teaspoon of the mixture and roll into a ball. Place the balls on a lined dehydrator tray and flatten with your palm. Dehydrate for 10 to 18 hours at 108 degrees, turning them over when the top is dry (the longer they dry, the harder they become). To make pizza crusts, make larger balls and roll out on the dehydrator tray.
These crackers are a simple way to up your intake of essential fatty acids.
Drain the flax seeds (will be very gelatinous) and spread this mixture out on a lined dehydrator tray, ¼ to 1/3 of an inch thick (thinner spreads will dry faster but these also break more easily). Dehydrate for 10 to 18 hours at 108 degrees, turning over when the top is dry.
Variations: Add sesame seeds, cayenne pepper, onion powder, garlic powder, or miso.
Catch Your Rye Crackers
This sprouted cracker is reminescent of a New York deli. Great with mustard.
Put all ingredients in a food processor or heavy duty blender and grind into a paste, adding water if the batter is too thick; spread the cracker mixture on a lined dehydrator tray. Dehydrate for 10 to 18 hours at 108 degrees (the longer they dry, the harder they become), turning the crackers over when the top is dry.
Wild Rice Crackers
All you need is a dehydrator and these crispy delights from the garden satisfy the urge for crunch without all the fat.
Put all ingredients in a food processor or heavy duty blender and grind into a paste, adding water if the batter is too thick; spread the cracker mixture on a lined dehydrator tray. Dehydrate for 10 to 18 hours at 108 degrees (the longer they dry, the harder they become), turning the crackers over when the top is dry.
The recipe above with an oriental spin.
Put all ingredients in a food processor or heavy duty blender and grind into a paste, adding water if the batter is too thick; spread the cracker mixture on a lined dehydrator tray. Dehydrate for 10 to 18 hours at 108 degrees (the longer they dry, the harder they become), turning the crackers over when the top is dry.
Yin Yang Crisps
A rich sesame cracker to be eaten alone or with a yummy cheeze spread.
Put the first four ingredients in a food processor or heavy duty blender and grind into a paste, adding water if the mixture is too thick; spread this sesame seed mixture out on a lined dehydrator tray, ¼ an inch thick; cover with white and black sesame seeds. Dehydrate for 10 to 18 hours at 108 degrees, turning over when the top is dry.
Variations: Add ½ a small red onion, tahini paste, garlic powder, cayenne pepper, onion powder.
Livin Corn Chips
A healthy alternative to Freto Lay, these corn chips really come alive when served with guacamole and salsa.
Put all the ingredients in a food processor or heavy duty blender and make into a chunky paste, adding water if the mixture is too thick (you want it to be like a thick pancake batter); spread the mixture out on a lined dehydrator tray, 1/8 to ¼ an inch thick. Dehydrate for 6 to 12 hours at 108 degrees, turning over when the top is dry.
Variations: Add ½ a small red onion, garlic powder, cayenne pepper, cumin, or barbecue sauce; make tortillas instead of chips by spooning the mixture out into individual rounds.
Sliced veggies become a treat when they are topped with sprouted hummus. They make good finger foods at parties.
Slice the vegetables 1/8 to ¼ inch thick (thinner will produce crispier snacks) and spread sprouted hummus on top. Place on a dehydrator tray and dry at 108 degrees for 6 to 10 hours; take them out when they are still slightly moist (but dry to the touch). Best when served immediately.
Variations: try topping veggies with pesto or photon cheeze.
Stuffed Fennel Snacks
These snacks are a contemporary spin off of the old peanut butter and celery treats grandma used to make. Almonds are the ideal complement for the sweet spicy taste of licorice.
Separate fennel into arms and fill with almond butter. Serve immediately.
Variations: Carrots and tahini also make a good snackin combo.
Not just limited to gazpacho, our high photon soups cover a broad spectrum of ingredients and flavors. They can be eaten as a main meal or as an appetizer---people even drink some of these soups as an alternative to fruit smoothies. Bursting with minerals, enzymes, vitamins, phytochemicals, and vital carbohydrates, solar soups bring you health and energy in every bite. Enjoy the rich taste of creamy carrot avocado soup, the light simple flavor of miso soup, or the hearty earthy taste of mushroom barley. Hopefully the soups below will inspire you to create some wholesome photon combinations of your own.
Creamy Carrot Avocado
This creamy soup satisfies most taste buds with its sweet and spicy flavor.
Place first five ingredients in a blender and blend at high speed until creamy; place spinach and bean sprouts in a bowl and pour the soup over it. Stir and sprinkle with lentil crispies or crumbled veggie chips. Serves 1 or 2.
Variations: Use carrot vegetable combination as the base (such as carrot/beet/sweet potato/cabbage).
A unique and creamy version of the classic salad. Delicious by itself or served with a simply dressed bed of mixed greens.
Place apple celery juice, walnuts, ¼ cup raisins, and ½ cup spinach in a blender and blend until almost creamy. Pour over remaining spinach and top with raisins, apple chunks, chopped walnuts, and alfalfa sprouts. Serves 1 or 2.
Sweet Corn Chowder
A late summer favorite, this soup turns fresh sweet corn into a wonderfully rich and satisfying meal. Goes great with veggie chips and a green salad.
Place 2 cups corn, pumpkin seeds, water, avocado, onion, sea salt and pepper in a blender and blend until creamy. Stir in remaining corn and red pepper; garnish with a sprig of fresh parsley and a sprinkle of paprika. Serves 1 or 2.
Variations: For a Mexican flair, add 1 chopped tomato, ½ tsp cumin, ¼ cup fresh cilantro, and ¼ tsp chili powder.
Besides being deliciously cool and refreshing, this soup is wonderful for digestion. If you like licorice, then this soup is for you
Combine first seven ingredients and blend at high speed until creamy; combine with fennel greens and endive; pour into a bowl and garnish with sesame seeds. Serves 1 or 2.
Variations: Add cucumber for extra tang. For a hotter soup, spice with cayenne or chili pepper.
Carrot juice gives this beet classic a sweet twist. Tonifying for the blood and body.
Place first four ingedients in a blender and blend until creamy. Pour over beets and red onions. Serves 1 or 2.
Variations: Add ¼ cup living cole slaw
Sweet Potato Cream
You’ll be amazed at the silky texture and delicious taste of this easy soup
Place everything but the sweet potato chips in a blender and blend until creamy. Pour mixture into a bowl and garnish with sweet potato chips; serves 1 to 2.
Variations: Substitute ½ cup tahini for buckwheat sprouts; add cayenne for more bite.
Sprouted Pea Soup
A raw pea soup guaranteed to keep you warm even on the coldest winter nights.
Combine all the ingredients except for ½ cup of pea sprouts and blend in a blender at high speed. Pulse chop the pea sprouts and then mix together the soup mixture and the peas. Serve with sprouted wheat rounds or pulp crackers.
Already a high photon favorite, gazpacho makes a wonderful addition to a sunny afternoon luncheon.
Place the first seven ingredients in a blender and liquefy, adding more water if the mixture is too thick. Put the other ingredients into a large bowl and combine with the liquid mix. Chill in the refrigerator for a few hours before serving. Serves 2 to 4.
Variations: Add avocado and sprouts for a creamier gazpacho, more water for a thinner broth; minced pepper gives it more bite; two tablespoons of flax oil will give it an EFA boost.
Mushroom Barley Soup
Like other famous pairings (i.e., peanut butter & jelly, tortillas and beans) barley and mushrooms round each other out for a delightful taste sensation. Sprouted barley gives this recipe an extra enzyme punch.
Set aside ½ cup of barley, 1 cup of mushrooms, 1/4 cup of kale. Place everything else into a blender and blend until creamy (you may want to add the water a little at a time, less or more, to insure the thickness you desire). Stir in the remaining barley, mushrooms, and kale and serve.
Variations: For a warm soup, place the soup in a crockpot or slow cooker set at 112 degrees and simmer for 8 to 12 hours (or put in a covered pan and cook on the stove, simmering on low heat for 20 to 30 minutes).
Easy miso soup
A Japanese staple, miso is traditionally made from fermented soy beans (although now you can buy miso made from fermented rice, garbanzo beans, barley, etc.) and used to make a healthful broth. Along with Neptune’s Garden Salad, it makes a delightful appetizer for Sushi Roll Ups.
Pour water into a medium saucepan and bring to a boil; turn off the heat and add carrot and onion and whisk in 2 Tbsp miso. Cover and let sit for a few minutes. Serves 1 or 2.
Variations: change the vegetable combination, add tofu, soba, mochi or soaked brown rice, etc.
(T) Sweet potato chili
Combine cornmeal and water and cook over low heat until creamy. Use an electric crockpot and combine beans, sweet potato, and cornmeal, adding water if the consistency seems too thick. Next add spring onions, tomatoes, corn, garlic and cilantro; season with cayenne, cumin, and black pepper. Place in a crockpot or slow cooker set at 112 degrees and simmer for 8 to 12 hours (or put in a covered pan and cook on the stove, simmering on low heat for 20 to 30 minutes). Serve with livin corn chips and jicama bites. Serves 4-6.
Combine ½ cup chickpeas, pumpkin, water, ½ cup oats, and garlic in a blender and blend until creamy (adding more or less water if necessary). Pour this mixture into a crockpot or slow cooker set at 112 degrees and stir in onions and spices; place the remaining chickpeas and oats in the blender and pulse chop (leaving the mixture chunky) and then add this to the crockpot. Simmer for 8 to 12 hours (or put in a covered pan and cook on the stove, simmering on low heat for 30 minutes). Serves 4-6.
Variations: Omit the cooking stage and eat it raw.
As we mentioned at the beginning of this chapter, a well stocked kitchen means that you'll only need fresh vegetables, maybe some tofu, and a little imagination to create healthy, hassle free feasts. So, try to always have a good selection of staple ingredients, such as fresh spices (curry, ginger, garlic, red pepper, basil, black pepper, cumin, coriander, paprika, cayenne, dill, oregano, rosemary, thyme, etc.), mustard (make sure it doesn't have sugar), miso, sea vegetables (nori sheets, dulse, sea palm, hiziki, etc.), Braggs liquid amino acids (available at health food stores and some supermarkets) soy sauce or tamari (wheat free soy sauce), organic tomato paste, organic tomato salsa, raw tahini, sesame seeds (a few different varieties, including ground), nuts and seeds (almonds, cashews, walnuts, macadamias, brazils, hazelnuts, pecans, pinenuts, sunflower, pumpkin), lots of beans (garbanzos, peas, favas, mung, soy, aduki, anazazi, etc), buckwheat noodles (soba), mochi, rice cakes, and grains (buckwheat, millet, quinoa, wheatberries, cornmeal, rye berries, kamut, spelt, amaranth, oats).
Although we don’t use every single one of the above ingredients in the recipes that follow, you can. Be creative. Feel free to substitute in any way you want---macadamia nuts for pinenuts, quinoa for millet---or completely redo the dish---turn a Mexican taco into a Middle Eastern falafal, for example. That’s what we did, and after years of experimentation, we leave you with the following results. May your taste buds be inspired as your body is exalted.
Sprouty Wowwie Veggie Rolls
Sprouted nuts, seeds, and grains are the most vital foods you can eat. Called biogenic foods, sprouted foods are rich in nutrients and contain enzymes that make them easier to digest.
Toss together sprouts, tamari, mirin, and nori in a large bowl; spoon mixture into lettuce or cabbage leaves; place a slice of avocado on each and sprinkle with lentil sprouts. Serves 1 or 2.
Variation: add salsa and sprouted black beans and corn for a more authentic taste.
Whether intentional or not, the bright orange carrot and the strong flavor of photon cheeze fool some people into thinking that they are eating the real thing. Serve with Neptune’s Garden salad and miso soup and you’ll think you landed in Tokyo.
Spread 2 to 3 tbs photon cheeze mixture onto bottom half of a nori sheet, lay grated carrot and avocado slices along the center of the cheeze and roll up, starting at the cheeze end and rolling toward the half without cheeze. Spread a small amount of miso along the dry end in order to keep the nori from coming apart (miso gives it something to stick to). It should look like a log or cylinder when you are finished. Slice each roll into 5 or 6 pieces and serve with sliced ginger, wasabi and tamari.
Variations: Use grated beets or and spring onion for Un-Tuna rolls; try cucumber, carrot and avocado for Almost-California rolls; other good additions include mushrooms, sea vegetables, sweet potato, alfalfa sprouts, jicama, burdock root, and fresh water chestnuts.
The Flexible Flax
We call this recipe the flexible flax for a good reason; its variations are as vast as your creative imagination and, if you have flax crackers on hand, it can be made quickly and easily. Perfect for the student on the run.
Spread mustard on flax crackers and pile with your favorite toppings. Serve with Veggie Chips*.
Variations: use catsup or barbecue sauce instead of mustard, substitute flax crackers for rice, rye or wheat crackers;
*recipes in Sunkissed Snacks section
TB & J (Tahini, Banana and Jelly)
This school yard favorite becomes much more energizing with a few minor photon adjustments.
Spread crackers or bread with tahini and orange marmalade, add sliced bananas and sprinkle with bee pollen, granola (or sesame seeds).
Variations: Use honey instead of jelly; try apples, almond butter and raisins or apples and photon cheeze.
*recipes in Rising with the Sun, Sunkissed Snacks and Sunny Desserts sections
Because everything is done ahead of time, this dish works great for families who eat in shifts. A tasty South of the Border meal.
Combine the first 12 ingredients, place in a covered container in the refrigerator, and let marinate for 12 to 24 hours. To assemble, begin with a corn tortilla, spread bean mixture on top, add lettuce, salsa, and avocado slices.
Variations: Use mung, lentils, black beans, or kidney beans; crumble some photon cheeze on top.
Carrot Millet Patties
Carrot, millet and almond make this burger a treat for the taste buds. Place patties on Basic Essene Bread, Carrot Pulp Crackers or Sprouted Wheat Rounds spread with Tahini Dressing Supreme or Walnut Miso Mint; top with a tomato slice and alfalfa sprouts.
Combine all the ingredients and place in a heavy duty blender or food processor, blending into a workable consistency. Form into patties and place on a lined dehydrator sheet; dry for 12 to 24 hours, flipping over when the top is hard.
Variations: You can also crumble this on salads or eat it all by itself.
Analogous to the American hotdog (at least in terms of national recognition and popularity), deep fried garbanzo patties, or falafels, are sold by street vendors all over in the Middle East. This version uses sprouted garbanzos and no oil.
Blend all the ingredients until a paste forms; roll into balls, place on a lined dehydrator tray, and flatten slightly (for better drying); dry at 108 degrees for 8 to 18 hours. Serve on a bed of greens with Sprouted Hummus Spread (page ?) or Tahini Dressing Supreme (page)
Aduki Pecan Log
A piece of art as much as a meal, this interesting dish makes a scrumptious presentation. Makes a festive holiday presentation.
Combine the first ten ingredients and blend in a heavy duty blender or food processor until the mixture becomes like a paste. Pour water into a small sauce pan and stir in Agar flakes; bring the mixture to a boil for one minute and remove from the heat. Turn on the blender or food processor and pour in the Agar mixture while the machine is running. Spoon the mixture onto a lightly oiled sheet of wax paper and roll into a log. Refrigerate for 1 to 2 hours; next, unwrap the log and roll in chopped pecans. Serve on a platter surrounded by sliced beets and kale greens with Red Jubulation or The Dressing that Almost Got A-Whey* on the side.
Variations: Play with different bean and nut combinations, such as lentil barley, pea and rolled oats, garbanzo millet, fava rice.
This recipe is proof that pizza can be a high photon food. Sprouted grain crust, living tomato sauce, and photon cheeze satisfy those pizza cravings with taste and vitality.
Assemble pizzas by liberally spreading marinara sauce on sprouted crusts, crumble some photon cheeze and top with vegetables.
Variations: Use Red Pepper Aioli or Pesto Pesto instead of marinara sauce; use different vegetables such as tomatoes, avocado, eggplant, etc.
Soaking and sprouting makes it possible to eat grains raw. In fact, soaked and sprouted grains are packed with complete proteins, essential fatty acids, B complex vitamins, vitamin E, lecithin, and many other vitamins and minerals. They are also a good source of calories for those worried about losing weight on the photon diet. This festive recipe is delicious all year round.
Combine all the ingredients and let marinate for 12 to 24 hours before serving. Serve with green salad (dressed with Red Jubilation) and a bowl of Pumpkin Chickpea Soup.
Variations: can also use pearled barley, hulled raw oats, wild rice, etc.
Curried Spelt Stew
The plump earthy texture of spelt berries blend well with the sweet flavors of coconut, papaya, and currents, making for hearty, full-bodied curry.
Combine all of the ingredients and marinate overnight, allowing the flavors to mingle. Serve with a green salad or roll in spinach leaves.
Variations: Substitute sprouted spelt for millet, buckwheat or quinoa; add a pinch of cayenne for heat, replace fennel with cinnamon.
Basking in Tabouli
This popular Middle Eastern dish takes little preparation and is ready less than 20 minutes. The mint and parsley give it a refreshing flavor.
Put the cracked wheat in a large bowl and slowly pour hot water over it; mix thoroughly and cover, letting it sit for 15 minutes. Add the rest of the ingredients, adding more olive oil or Braggs to taste. Serve with Sprouted Wheat Rounds (page )and a green salad dressed with Tahini Dressing Supreme (page ).
Brown and Wild Rice Surprise
We call this recipe "surprise" because that’s the reaction we get from most people when they discover it hasn’t been cooked in any way. Although rice takes longer to soften (it never actually sprouts) than other grains, it is worth the wait.
Combine the first 7 ingredients in a large bowl and set aside. Place garlic, ginger, tahini, mirin, Braggs, vinegar, and water in a blender and blend until smooth, adding more or less water for desired consistency. Pour this over the vegetable rice mix and stir in salt and pepper to taste. Marinate for 6 to 12 hours. Before serving add avocado and sprinkle with sesame seeds.
Variations: Roll up with avocado in nori sheets for a sushi "surprise".
Why bother with gooey fat and sugar-filled deserts when you can satisfy your sweet tooth with gooey nut and fruit-based ones. Imagine satisfying your love for ice cream with the luscious goodness of Frozen Fruit Creams, Crunchy Banana Popsicles or Happy Fudge Sauce. Watch your guests gasp with delight when you tell them the Chocolate Apricot Torte they’re eating is actually a good for them. Even the cookie monster in your family will flip for Carob Banana Hearts, Fig Kisses, and the rest of yummy photon-filled cookie recipes listed in this section. Best of all, your indulgences come without the usual energy swings, high cholesterol, and hip-lingering calories. So, get to it—sensual gratification doesn’t have to be expensive.
If you have a food processor or industrial strength blender (such as a Vitamix), this tasty frozen treat will make you think you’ve died and gone to Haagen Daz---without the sugar aftermath of course.
Combine the first three ingredients and blend until creamy and smooth, adding juice for consistency.
Variations: experiment with different fruit combinations, such as banana strawberry, mango pineapple, papaya peach, cherimoya papaya, banana persimmon, or orange banana (the possibilities are endless); give it extra energy lift by adding 1 tsp spirulina, 1 tsp bee pollen or 1 tbs flax oil; make it more decadent with added carob, unsweetened cocoa, dates, dried figs or nut butter; add texture by stirring in raisins, coconut, ALive Granola, crumbled Sesame Brittle or Carob Banana Hearts, or chopped nuts.
Happy Fudge Sauce
This turns fruit into an after dinner treat. Tastes great poured over fresh fruit or Frozen Fruit Cream.
Pour figs and soak water in a blender, then add powder and vanilla. Blend at high speed until creamy, adding more water (or fruit juice for sweeter taste) if needed. Pour over fruit cream and top with chopped almonds; or make a banana split by halving a banana and scooping strawberry banana fruit cream on top and covering with Happy Fudge Sauce. Yum.
Variations: add coconut, or soaked sesame or flax seeds
Using watery fruits turns the fruit cream into a sorbet.
Combine the first five ingredients and blend until creamy and smooth, adding juice a little bit at a time for consistency.
Variations: experiment with different fruit combinations, such as kiwi lime, pineapple strawberry, orange grapefruit, peach raspberry, blueberry apple, or berry blend.
Crunchy Banana Popsicle
Put a stick through This.
Tear off a piece of plastic wrap and spread muesli or granola and along the middle; stir in nuts and spices. Next, peel the banana, place a recycled popsicle stick (the thick end of a chopstick will do) through the bottom cover it in orange marmalade, and roll it in the coating mix, using your fingers to press the coating into the banana. Then, wrap the banana in plastic and freeze overnight. Enjoy.
Variations: dip in Happy Fudge Sauce and roll in ground walnuts or almonds
These wheat-free muffins make an even tastier treat when served warm with a dollop of frozen banana fruit cream and chopped walnuts.
Place barley in a blender, pour just a little bit of apple juice and blend; add everything but the nuts and blend until a smooth dough forms (adding apple juice if necessary to achieve desired consistency). Stir in the nuts and drop onto a lined dehydrator tray using a slighly oiled ¼ cup measure utensil. Dehydrate at 108 degrees for 6 to 12 hours, (the thicker you make them, the longer they’ll take to dry). Serve warm or store in the refrigerator in zip lock bags.
Variations: Substitute banana with blueberry for blueberry muffins; try adding a ½ cup sprouted millet and dried bananas and figs.
Carob Banana Hearts
Heart-shaped cookie cutters turn this delicious cookie into a lover’s delight. .
Combine all of the ingredients in a blender or food processor and blend until a smooth dough forms (adding prune juice a little at a time to achieve desired consistency). Spread the mixture out on a lined dehydrator sheet, approximately ¼ inch thick, and dry at 108 degrees for 2 to 6 hours. When the dough begins to harden on top, cut out heart shapes with the cookie cutter and continue drying, flipping them over when ready. Drying time is approximately 8 to 12 hours.
Variations: Substitute pears, apricots, or strawberries for bananas; add ¼ cup flax seeds or chopped almonds.
Nutty Fruity Spice Cookies
The combination of sprouted grain and dried fruit make this desert spice cookie one of most nutritional snack foods around. Great high energy backpacking food.
Combine everything except raisins and pinenuts in a blender or food processor and blend until a smooth dough forms (adding apple juice a little at a time to achieve desired consistency). Stir in the raisins and pinenuts and spread the mixture out on a lined dehydrator sheet, approximately ¼ inch thick, and dry at 108 degrees for 8 to 12 hours, or longer depending upon thickness. When dry, break apart into squares and store in an airtight container.
Variations: Try using different fruit nut combinations; replace wheat berries with buckwheat or millet with quinoa. Add shredded coconut or carob.
Orange Date Drops
This chewy cookie combines soaked nuts and fruit for a refreshingly sweet taste.
Combine all the ingredients in a blender or food processor and blend until a smooth dough forms (adding orange juice a little at a time to achieve desired consistency). Drop the mixture out on a lined dehydrator sheet, approximately ¼ inch thick, and dry at 108 degrees for 8 to 12 hours, or longer depending upon thickness. Store in an airtight container.
Variations: Use bananas, cherries, or persimmons instead of oranges; try using different nut combinations. Add ginger.
Thanks to the figs, this dessert is packed with minerals, especially calcium, iron, and magnesium. You’ll never crave Fig Newtons again.
Combine everything but the wheat germ and figs in a blender or food processor and blend until a crust-like dough forms (adding fig soak juice a little at a time to achieve desired consistency). Press ¾ of the crust mixture into the bottom and sides of an lightly oiled rectangular pan and set aside. Next, puree the figs and spread them over the top of the crust and then top with the remaining crust mix. Sprinkle with wheat bran and place in the refrigerator till firm enough to cut (can also place the entire pan in the dehydrator for the same effect); cut into squares and dry at 108 degrees for 8 to 14 hours, or longer depending upon thickness. Serve warm and store leftovers (if there are any) in the refrigerator.
Variations: Take advantage of seasonal fruit by making peach kisses, cherry kisses, persimmon kisses, and so on.
This sesame brittle is so rich and full of energy that just a couple pieces of this rich candy should be enough to satisfy your craving for sweets.
Combine everything except sesame seeds in a blender or food processor and blend until creamy (adding apple juice a little at a time to achieve a pourable but not runny consistency). Stir in the sesame seeds and spread the mixture out on a lined dehydrator sheet, approximately ¼ inch thick, and dry at 108 degrees for 8 to 12 hours, or longer depending upon thickness. When dry, break apart and store in an airtight container.
Variations: try making other nut brittles, such as almond or cashew.
These easy to make, sweet tasting balls make a nutritious camping or backpacking staple. A natural alternative to the popular energy balls.
Combine all the ingredients in a food processor, blender or by hand, adding more oat bran if the mixture is too soft. Form into 1 inch balls and roll in sesame seeds or coconut. Store in an airtight container
Variations: Add carob, raisins, and/or sprouted sunflower seeds.
This versatile nut crust can be used as a base for just about any pie, torte, or tart.
Make the crust by combining the ingredients and blending in a food processor or blender at high speed until a dough-like consistency forms, adding a little fruit juice or water if necessary. Press into a 8 or 9 inch glass pie dish. For extra firmness, place in the dehydrator and dry at 108 degrees for 4 to 6 hours.
Chocolate Apricot Torte
This three layer torte makes a beautiful presentation, pleasing to both the eye and the palette.
Make the crust by combining the first three ingredients and blending in a food processor or blender at high speed until a dough-like consistency forms, adding a little date soak juice if necessary. Press into a 8 or 9 inch glass pie dish and place in the dehydrator; dry at 108 degrees for 4 to 6 hours. Next, place reconstituted apricots, reconstituted dates, and lemon juice in a blender and puree until smooth. Pour half of this mixture over crust, setting the other half aside. Finally, combine the last six ingredients (cashews, raisins, dates, figs, cocoa powder, vanilla, and salt) and blend in a food processor or blender at high speed until smooth and creamy; pour this mixture over crust and apricot sauce, then top with remaining date sauce. Decorate with dried sliced apricots and almonds. Refrigerate for 2 to 4 hours before serving.
Variations: Make Chocolate Apricot Torte Bars by spreading these ingredients out on a lined dehydrator tray in layers, beginning with crust, following with chocolate mix, and ending with apricot sauce; dry at 108 degrees for 8 to 16 hours or until firm but chewy.
Very Berry Tart
Agar gives this tart its fresh glisten and fruit juice gives it its sweet taste. Fresh berries never tasted so good.
Artfully arrange berries on top of nut crust; for example make a berry mandala with the strawberries on the outside, a circular row of blueberries, more strawberries, then blackberries, etc. (don’t expect to use all of the fruit unless it is really small). Next, pour Agar flakes and fruit juice into a sauce pan and stir until Agar dissolves; bring the mix to a boil for 1 minute, then reduce the heat and let simmer for two minutes. Take off heat and let cool for another two minutes, then pour over the fruit and chill to set.
Variations: Use any fresh fruit you can imagine and create colorful fruit designs.
Vacation Cream Pie
First, combine mango, papaya, coconut and cashews and pour into the nut crust. Next, combine 2/3 cup pineapple juice, agar flakes and kudzu into a small sauce pan, stirring the mixture until the agar and kudzu dissolve; turn the heat on high and continue stirring until the mixture thickens, then remove from heat and add the remaining pineapple juice and the extracts. Pour this on top the crust. Finally, make the top cream layer by combining the last four ingredients (nuts, maple syrup, mango, and ginger) and blend in a food processor or blender at high speed until smooth and creamy; pour this mixture over the crust. Place in the freezer for at least 2 hours before serving. Decorate with tropical flowers, cocktail umbrellas, and/or fresh fruit.
Variations: Make any kind of fruit filling you wish, such as banana fig cream pie, cherimoyal cream pie, persimmon cream pie, etc.
(T) Sweet Potato "Pie"
One cup of sweet potato contains as much beta carotene as 23 cups of broccoli and it supplies more vitamin E than any other low fat food—making this dessert something you can eat for breakfast, lunch, or dinner.
Bake the sweet potato in the oven at 300 degrees until soft. Mash the sweet potato and add the other ingredients. Stir and serve warm. Serves 1 as a meal, 2 as a dessert.
Variations: use sweet potatoes pulp to liven up bread, cookie, and cake recipes.
RECIPES THAT HEAL
It’s true: food really is your best medicine. And this ancient precept served as the inspiration for the following healing recipes. The next time you find yourself weighted down by digestive difficulties, diarrhea or over consumption or you suspect toxins of assaulting your system, try one or more of the recipes below. We guarantee they will help to make you feel as good as they taste.
Banana Smoothie for Diarrhea
High in potassium, bananas can help to counter the imbalances in cellular fluids and dehydration caused by rapid bowel expulsion; bananas also firm up the stool and absorb toxins. Nutmeg and cumin are two herbs commonly used in Ayurvedic medicine for diarrhea.
Put all ingredients into a blender and blend at a high speed until creamy. Drink immediately. Serves 1.
Super Citrus Cleanse
This is a variation of the many popular liver flushes. Best if taken on an empty stomach and then one hour later, followed with a detox tea; eat only raw fruits and vegetables for the rest of the day. Can be taken for 20 days straight—ten days on, three days off, and ten more days on.
Place all the ingredients in a blender and blend at high speed until frothy. Strain and drink immediately. Serves 1.
Variations: Substitute 1 to 2 tbs of Ginger Mist (page ?) instead for fresh ginger juice on busy mornings.
Lemony Spice Drink
This warm concoction is useful when you have a congestion headache or a fever. It encourages circulation and perspiration and helps to get energy moving again. Cayenne pepper produces a cooling effect, whereas ginger produces a warming one.
Cut the lemon in half and sqeeze the juice into a cup. Then slice up one half of the squeezed lemon and place it in a sauce pan with 1 ¼ cup of boiling water; turn the heat low and simmer for 8 to 10 minutes. Strain this mixture into cup containing the lemon juice, add maple syrup and either the cayenne or the ginger. Stir and serve hot.
Heavy Metal Busting Seaweed, Beans, and Apple Sauce
Researchers at Canada’s McGill University say that you can help your body neutralize radiation, lead, mercury, and cadmium poisoning by eating algin, a derivative of kelp, that can be found in many health food stores and in products containing magnesium alginate, sodium alginate, and so on. If you suspect that you are being exposed to lead or you want to protect yourself just in case, you should eat 1/4 to 1/2 a cup of sprouted legumes or vegetarian baked beans daily. This works because the sulfhydryl substance in beans helps chelate the lead for more efficient removal from the body. Also, the sugar-free applesauce recipe below is an excellent remedy for mercury.
Hollow out the apples and cut into small pieces. Place all ingredients in a medium saucepan and cook over medium heat until soft. Mash with fork and eat.
Yummy Tummy Pudding
Made with kuzu (the root starch extracted from the kudzu vine that is considered a pest in the Southern regions of America), this pudding is wonderfully alkalizing, and it is really a digestive aid that doubles as a delicious desert. It is especially good when eaten the morning after a night of overindulgence.
Dissolve the kuzu in the apple juice then place on the stove and cook the mixture over a medium flame, stirring constantly until it becomes a thick pudding; remove from heat and mix in the remaining ingredients. Can be eaten hot or cold. Serves 1
Variation: Add 1 tbs of carob powder for taste.
Hot Molasses Brew
This warming brew is an excellent source of calcium and iron, making it a particularly nourishing drink for menstruating women.
Stir together in a mug and enjoy. Serves 1 or 2.
Variations: add a tbs of instant barley drink or a spicy tea for a richer flavor.
SUN ON THE RUN
If you are a single person who has no time to prepare even cookless meals every day, no problem, because you can take care of all your food needs just twice a week. It's easy, and by adding variety with different spices and dressings (some suggestions follow), you won't get bored by Friday. And, it sure beats fast food and convenience stores.
All you have to do is soak and sprout 2-3 cups of either brown/wild rice, millet, quinoa, barley, spelt berries, etc. (depending on how much you think you can eat); soak and sprout 2 to 3 cups of beans (azuki, black, garbanzo, pea, mung, etc). Keep these in separate containers in the refrigerator. Next, clean and cut a seasonal sampling of vegetables (preferably organic), including, carrots, sweet potatoes, cabbage, broccoli, cauliflower, spinach, leeks, red onion, zucchini, radish, sunchokes, jicama, tomatoes, cucumbers, celery, kale, chard, and lettuce greens
That's it, these are your staples. Place each in a separate container and combine as you go. It may seem less efficient, but this way you'll be left with more than beans by Friday. Now, for the fun part, the recipes. take off points:
Middle Eastern style
Combine vegetables, beans (best with garbanzos), and grains and dress with tahini (watered down with hot water first), curry spices, apple chunks, garlic, paprika, raisins, and chopped cashews (can also add coconut)
Combine vegetables, beans, and grains and dress with tamari, mirin, sesame oil, dried fish flakes, black sesame seeds, nori, and umeboshi (plum) leaves; season with ginger, horseradish powder, red pepper.
Combine vegetables, beans (best with pinto, kidney, or black), and grains, and dress with organic tomato salsa and grated onion; season with fresh cilantro, cumin, Tabasco or cayenne pepper.
Combine vegetables, beans, and grain and dress with tomato paste (mixed with pressed garlic and a little water - or buy pre-made organic pasta sauce), oregano, basil, thyme, rosemary, and black pepper.
Mexico: Foods and Travel to Rocky Point Sonora
Naturally Healthy Mexican Cooking
Rocky Point Community Fishery
Sonoran Sky Rocky Point
Development in Puerto Peñasco
Puerto Peñasco Tourism
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