Lifestyle Solutions for a Happy Healthy You!

Living Food – Going Beyond Salads

Many people are discovering the health benefits of eating more live foods. Live, organic plant foods are packed with valuable nutrients and contain all their own enzymes to break themselves down, providing more energy with less digestive effort.

Some report that adopting a 100 percent raw food vegan diet for either the short or long-term helps the body to recover from severe illness as well as more minor health problems such as allergies.

Even for those of us who continue to eat cooked foods, it is wise to eat plenty of raw fruits, vegetables, nuts and seeds, as a healthy foundation for optimum health.

But eating more raw food does not mean you have to sacrifice variety and taste. In fact, if you are endeavoring to eliminate cooked foods, it can help to have some exciting raw dishes to help you maintain your enthusiasm. If you’re serious about ‘going raw’, it’s a good idea to invest in some new kitchen equipment, such as a Champion juicer, dehydrator (great for making live ‘breads’ and crackers) and even a Vita-Mix if you want to adopt a green smoothie regimen (an excellent idea even if you eat cooked foods).

Caution: The following recipes are not necessarily aimed at those who are seeking simplicity, as they are designed to show you how beautiful and interesting raw food can be.

(Leesa recommends using only organic foods!  Another good option if you enjoy wraps are The Pure Wraps! by Improv’eat!  They are GLUTEN-FREE, made from coconut, and they are delicious!) 

Tasty Wild Rice Burritos
serves 5

2 cups dry wild rice = 4 cups sprouted
sea salt or substitute, to taste
1/4 tsp. cumin powder
2 Tbsp. nutritional yeast
1 clove garlic, diced finely
1 (6 oz.) can olives
2-3 avocados, cubed
1-2 tomatoes, diced
1/8-1/4 cup cilantro, chopped
chard leaves or lettuce leaves

1. Soak wild rice for two to three days (until soft). It will take longer in colder climates. Drain and rinse each day, and again before use. Store in refrigerator.
2. Place soaked wild rice in a bowl. Add sea salt, cumin, nutritional yeast and garlic and mix well.
3. Dice olives, avocados, tomatoes and cilantro and fold into the rice mixture.
4. Wrap like a burrito in lettuce leaves or dark green leaves of choice.

Image: Gentle World

Mexican Mostadas
serves 5-6
requires a dehydrator

1 1/4 cups fresh water
sea salt or substitute, to taste
2 Tbsp. nutritional yeast
1 Tbsp. mexican spice
a dash of cumin powder
1 tsp. onion powder
1 tsp. garlic powder
2 cups flax seeds
1 cup grated carrot
1 cup raw pumpkin seeds

1. Mix together water, sea salt, nutritional yeast, mexican spice, cumin, onion powder and garlic powder. Add flax seeds and let sit for 30 minutes until gelled.
2. Add carrots and pumpkin seeds; mix.
3. Spread onto dehydrator sheets, making four flat circles per sheet.
4. Dehydrate at 101° for two hours (in dehydrator or oven). Flip crackers over and dehydrate for two more hours or until crispy.

2 cups fresh tomatoes, diced
3 Tbsp. sweet onion, diced
sea salt or substitute, to taste
1 Tbsp. nutritional yeast
1/2 Tbsp. raw apple cider vinegar or lemon
1/4 – 1/2 cup fresh cilantro, chopped
1/2 tsp. mexican seasoning and/or cumin
fresh garlic/hot pepper, to taste, minced
cayenne, to taste (optional)

Place tomatoes and onions in a small bowl. Mix in remaining ingredients. Stir, then chill.

6 hass avocados
1 cob sweet corn
1 (6 oz.) can olives
sea salt or substitute, to taste

Mash avocados. Cut corn off the cob. Slice olives. Mix all ingredients together until creamy.

Putting together Mexican Mostadas

1. Spread guacamole on tostada.
2. Spread salsa on guacamolé.
3. Top with fresh sprouts and a spicy Nasturtium flower.
4. To keep tostadas crisp, serve immediately.

Image: Gentle World


Stuffed Sweet Peppers
yields 10

10 sweet bell peppers (red or yellow)
2 tomatoes, diced
1 cucumber, diced
2 Tbsp. fresh basil, chopped
1/4 tsp. sea salt
2 Tbsp. nutritional yeast
Italian Tomato Sauce (see next page)

1. Cut stem end off peppers, and remove core and seeds. Trim off and save any good pepper from this. Place peppers in a dish with sides where they fit tightly and hold each other up.
2. Dice the extra pepper pieces and mix in a bowl with tomato, cucumber, basil, sea salt and nutritional yeast.
3. Make Italian tomato sauce (see next page) and mix half a cup of the sauce in with the tomato cucumber mixture. Pour this into each pepper, filling to just below the top.
4. Top peppers with extra tomato sauce and sprinkle with Raw Parmazano (see next page).
5. Serve with extra tomato sauce on top or on the side.

Image: Lucas Cobb

Italian Tomato Sauce (rich and creamy)
yields 2 1/2 cups

3 oz. sun-dried tomatoes
3 dates (pitted)
1 large tomato
1/4 cup cold-pressed olive oil
1 Tbsp. oregano
sea salt or substitute, to taste
2 Tbsp. nutritional yeast
1/2 cup fresh basil

1. Place dried tomatoes in a bowl and cover with water. Soak for at least one hour (until soft). Cover dates with water and soak for 20 minutes.
2. Place all ingredients in a blender, including all soak water and blend thoroughly, adding more water only if needed. Sauce should be thick and creamy.

Raw Parmazano
yields 3/4 cup

1/2 cup almonds/walnuts, ground
1/4 cup nutritional yeast
1/2 tsp. herb seasoning (such as Herbamare)

1. Pulse almonds in a food processor using the S-shaped blade. Do not make a paste.
2. Put in a jar and add nutritional yeast and herb seasoning; mix.
3. Sprinkle on your salad, pasta, raw pizza, etc.

Gentle World is a non-profit educational organization, whose core purpose is to help build a more peaceful society, by educating the public about the reasons for being vegan, the benefits of vegan living, and how to go about making such a transition. Incredibly Delicious: Recipes for a New Paradigm contains an extensive chapter on raw food preparation as well as many more simple recipes! Visit for more information.

by Angel Flinn


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