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Yummy Raw Food Recipes
for Optimal Digestion and Elimination

Eating organic raw fruits and vegetables is a great natural way to support your health.
Enjoy these raw food recipes as my gift to you. More recipes here: Raw Fusion Living.

For even more recipes and other health news subscribe to my seasonal newsletter here!

 

Three yummy mustard recipes courtesy of
Ivy Cotler ~ Ivy's Cookin' ~ www.ivyscookin.com
and the Register Guard

German Whole-Grain Mustard

2/3 cup yellow mustard seeds
1/2 cup brown mustard seeds
3/4 cup cider vinegar
3/4 cup craft beer (choose something with significant malt and hops profile, such as a regional IPA or an amber ale)
3 cloves garlic, minced
2 teaspoons Worcestershire sauce
2 teaspoons salt
2 teaspoons sugar
2 teaspoons ground allspice
1/2 teaspoon turmeric

In a nonaluminum pot or jar, combine the mustard seeds, vinegar, beer, garlic and Worcestershire sauce; cover and soak for 48 hours, adding additional vinegar and ale (in correct proportions) if necessary to maintain enough liquid to cover the seeds.

Scrape the soaked seeds into a food processor. Add the salt, sugar, allspice and turmeric and process until the mustard turns to a coarse grained but creamy mixture flecked with seeds. This takes 2 to 3 minutes, so be patient.

Add additional vinegar and ale (in correct proportions) as necessary to create a creamy mustard; keep in mind that it will thicken slightly upon standing.

This is one mustard I can hardly wait to sample, so letting it age, even for a week or two, is always a challenge. However, giving it a little time to develop in flavor before presenting it to a friend does make it even better.

Keep refrigerated. Makes 2 3/4 cups.

 

Bordeaux Mustard

2/3 cup yellow mustard seeds
1/2 cup brown mustard seeds
1 cup red wine vinegar
1/2 cups dry red wine, such as cabernet Sauvignon, pinot noir or syrah
4 cloves garlic, minced
2 tablespoons sugar
2 tablespoons Worcestershire sauce
2 teaspoons salt
1/2 teaspoon dried tarragon, crumbled
1 teaspoon dried marjoram, crumbled
1 teaspoon ground white pepper
1 teaspoon turmeric

In a nonaluminum pot or jar (I use a 1 quart-sized canning jar), combine all the mustard seeds, vinegar, wine and garlic; cover and soak for 48 hours, adding additional vinegar and wine (in the correct proportions) if necessary to maintain enough liquid to cover the seeds.

Scrape the soaked seeds into a food processor.

Add the remaining ingredients and process until the mustard turns from liquid and seeds to a creamy mixture flecked with seeds. This takes 3 to 4 minutes. Add additional vinegar and water (in correct proportions) as necessary to create a nice creamy mustard. Keep in mind that it will thicken slightly upon standing. This mustard benefits from several weeks of aging.

Keep refrigerated. Makes about 3 1/3 cups.

 

Whole-Grain Honey Mustard With Pinot Noir

1 cup yellow mustard seeds
1/2 cup brown mustard seeds
1 1/2 cups pinot noir (or any medium- to full-bodied, dry red wine, such as a syrah, cabernet, or zinfandel)
1/2 cup red wine vinegar
1/2 cup water
3 cloves garlic, minced
1 tablespoon dried chervil, crumbled
2 teaspoons paprika
2 teaspoons ground allspice
1/2 teaspoon freshly ground black pepper
1/2 teaspoon ground cloves
1/2 teaspoon turmeric
1/2 teaspoon ground ginger
1/2 teaspoon ground nutmeg
1/2 teaspoon dried thyme, crumbled
5 tablespoons honey

In a nonaluminum pot or jar (I use a 1 quart-sized canning jar), combine all the ingredients except the honey, cover and soak for 48 hours, adding additional vinegar and water (in the correct proportions) if necessary to maintain enough liquid to cover the seeds.

Scrape half the mixture into a food processor. Process until the mustard turns from liquid and seeds to a creamy mixture flecked with seeds. This takes 3 to 4 minutes. Add additional vinegar and water (in correct proportions) as necessary to create a nice creamy mustard.

Scrape this mixture into a bowl and combine with the remaining whole-seeds mixture. Stir in the honey.

This mustard benefits from 2 to 3 weeks of aging. Keep refrigerated.


 

Vietnamese Fresh Vegetable Spring Rolls
This recipe should make about a dozen rolls, but it really depends on
how far you stretch the filling ingredients and how many wrappers you
ultimately use.
Ingredients:
1 package rice paper wrappers (bahn trang)
1 head green leaf lettuce
1 bunch cilantro (leaves and tender stems)
1 bunch thai basil (leaves only)
1 carrot, julienned into thin strips
1 cucumber, julienned thin
1 package mung bean sprouts
1 package very thin, round rice noodles (vermicelli)
Optionally, add fried tofu (chilled) or boiled, peeled shrimp (chilled)
Serve with hoisen sauce sprinkled with crushed peanuts and dash of chili oil

Peanut Sauce Ingredients:
This makes enough sauce for about 24 rolls (I halved the recipe and it was perfect for 12 rolls).
1/2 cup creamy natural peanut butter w/ salt or almond butter is better in my opinion...
1T Tamari or soy sauce
1T lime or lemon juice
1T maple syrup (agave would work too)
1T fresh grated ginger
1T chili powder
1/2 cup soy or coconut milk
1/4 cup unsalted peanuts, chopped (I didn’t have these on hand)

Dipping Sauce Ingredients:
1/4 cup rice wine vinegar
2 tablespoons fish sauce
1/4 cup hot water
2 tablespoons sugar
Juice of 1 lime
1 teaspoon minced garlic
1 teaspoon red chili paste, such as sambal
2 tablespoons grated carrot
2 tablespoons grated daikon radish (optional)


 

These are my new favorite in season easy and fun to make green goddess delights.
Enjoy with love from Tara and John's garden!

 

The Kitchen Sink Kale Inspired Soup

2 or 3 Large handful of fresh harvested Kale Large handful of rainbow chard (8 to 10 leaves)
2 to 3 bunches of basil
2 sticks of celery
Half a nice cucumber
3 handfuls of spinach
One green apple
Juice of one lime
Juice of half a lemon
Water from one young Thai coconut
Meat from one young Thai coconut
Half a pint of topped broccoli sprouts
About 3 seconds worth of squeezing the Braggs amino acids container

Blend till soupy smooth
Finally add a handful or two of walnuts and blend on low,
then high, then low, then high quickly (pulse)
Do not over blend after putting in walnuts for the perfect
consistency of smooth with a touch of crunch.
Consume with your friends with love! Aloha
This makes a full half gallon which will serve four full bowls. Yum!

 

The Kitchen Sink Calantro Savory Soup

2 large handfuls of spinach
2 large handfuls of rainbow chard
2 large handfuls of kale
1 bunch of cilantro
1 finger of fresh turmeric root
1 finger of fresh burdock root
¾ of a fresh orange
Juice of ½ a lemon and ½ a lime
1 big squeeze of Braggs Amino Acids
Water from one fresh young Thai coconut
Meat from one fresh young Thai coconut
2 sticks of celery
Half a fresh cucumber
1 green apple

Lovingly blend in your super full Vita Mix
After smooth add 2 handfuls of fresh walnuts and pulse
to infuse the chunks to your desired consistency.

Enjoy!


 

* These recipes are compliments of Sandra's beautiful friends, thank you for
allowing me to be your special guest speaker at April's Gathering. Enjoy!
Love, Tara


*Almond Banana Coco Drink

3 C Almond Milk
10 Squirts Agave Nectar
½ C Cashews
2 Bananas
½ C Shredded Coconut
1/8 – ¼ tsp. Vanilla Extract
Pinch Salt
Add Spinach

 

*Kale Salad

Roll Kale together (take out stems)
Cut into thin strips
Add: olive oil, lemon juice, salt
*Massage kale with your hands until limp
Add: pine nuts, orange or red pepper
Toss slightly

 

*Sesame Almond Brown Rice Balls

2 C Sushi (short grain) brown rice
3 C Water
¼ tsp. fine sea salt
Boil these, then simmer until water is absorbed (about 1 hr.). Fluff w/fork and let sit about 15 min. over no heat.
Mix in:
¼ C sesame seeds (black & white mix)
3 T almonds, slivered or sliced, then chopped
¼ C green onion, chopped
Line a narrow, shallow cup w/plastic wrap. Drop a spoonful of rice mix into bottom of cup and then wrap up in ball twisting top like a pony tail. Unwrap and place on plate.

 

*Chia Pudding

2 ½ C Almond Milk
3 T Agave Nectar
½ tsp. finely grated lemon zest
½ C Chia Seeds
Put in quart jar & shake to combine. Refrigerate 4 hrs, or overnight. Serve with diced mango, almonds, or citrus sections.

 

*Gazpacho

2 ½ Roma tomatoes, seeded
1 Green onion, cut into ½ in. pieces
¼ Red bell pepper
1 T Chopped fresh parsley
¼ Cucumber, seeded & cut into ½ in. pieces
2 tsp. Olive oil
½ tsp. Crushed garlic
¼ tsp. Salt
Dash black pepper
Dash Cayenne
½ Ripe avocado, diced for garnish
Process all but avocado until chopped thoroughly. Chill at least 30 minutes, garnish with avocado.


 

Coconut-Lemon Meltaway Cookies
Makes roughly 22-24 Cookies

Step 1. Dry Ingredients –
1 ½ C Almond Flour, you can make or buy, however most store-bought almond flour is not raw
1 ½ C Dried Shredded Unsweetened Coconut (med or fine shred)
1/3 C Coconut Flour
2 Big pinches Salt
Mix all of your dry ingredients together – set aside and move onto the next step.

Step 2. Wet Ingredients –
In a small mixing bowl combine the following:
6 T Agave Nectar
2 tsp. Vanilla
4 T Lemon Juice
1 T Lemon zest
(Tip: Zest your lemon before you juice it)
Mix together all of the above ingredients…

Step 3. The Thickener –
¼ C AND 1 T melted Coconut Oil
While your mixer is on, stream in your melted Coconut Oil. Your batter will thicken fairly quickly as it mixes with the Oil and the oil cools down.

Now it’s time to form some cookies!
Option 1. Warm them in either your Dehydrator or Oven (set at it’s lowest heat, leaving door cracked open). Warm cookies for 1 hour, maybe a bit longer. Your finished cookie will be dry on the outside and melt-in-your-mouth moist on the inside. Place your cookies in the fridge after they’ve cooled down, letting them chill and set before you eat them.

Option 2. Place your Cookies to set/chill in the fridge for about an hour. If you opt not to heat/dry your cookies, the texture will be soft and moist.


 

Cilantro Leftover "Love" Soup

Kale 2-3 sprigs
Ginger
Handful Cilantro
1 Jalapeno
Juice of 1 Lime
3/4 Green Apple
3 Garlic Cloves
Handful Pine Nuts
Handful Walnuts
1 C Water

Blend all in high speed blender.
Garnish w/apple slices & cilantro or walnut pieces


 

Green Supreme Juice!

1-2 Limes
3-5 Apples
Handful Cilantro
Ginger
1 Bunch Romaine
1 Bunch Celery
Handful Parsley
2-3 Cucumbers
1-2 C Spinach
2-3 Sprigs Kale

Juice all and strain to remove foam and/or any chunks of greens.

Recipe courtesy of Rachel H. at GoodnessMeGoddess.com.


 

Cheezy Kale Chips

CHEEZE:
1 C Cashews
1 Red Bell Pepper
1 Jalapeno
3 T Nutritional Yeast
½ tsp. Salt
Juice of 1 Lemon

Blend all in high speed blender.

De-bone 1 bunch of kale and tear into bite size pieces. Give the kale a water bath or two to rinse away dirt & bugs that might be hiding. Strain water. Gently massage cheeze mixture into kale until thoroughly coated. The kale may seem to wilt a bit or get smaller as you do this, this is natural as it reacts to the salt and lemon juice. Lay out on dehydrator trays, on top of teflex sheets. Dehydrate at 115° for 8-10 hours, or until crunchy.

Recipe courtesy of Rachel H. at GoodnessMeGoddess.com.


 

Kale-Coconut Kicker

1 to 2 cups of water or coconut water
1 cup of coconut meat, or 4 tbsp. of tahini
(extra avocado can be used if coconut or tahini is not available)
½ to a whole avocado or 1/3 cup of olive oil
1 medium size tomato (about 2/3 cup)
2 cups of kale or 1 cup of kale and 1 cup of arugula
1 apple
2 stalks of celery
1 cucumber (about 1 cup)
2 tbsp. mellow miso (optional)
2 tbsp. flax seed oil
2 tbsp. nama shoyu, or tamari sauce (sometimes I use Braggs amino acids)
1 tsp. sea salt
Juice of ½ lemon or lime

A pinch of cayenne pepper to taste or a small amount of fresh ginger root

Blend the water, apple, tomato and kale first then add the coconut meat and other ingredients. You may have to do half the recipe if you are using a regular blender, in a Vita Mix or other larger and more powerful blender, the whole recipe can be done

To thicken or add more fat and protein, you may consider cashews or hemp seeds. I have also added ground walnuts. Experiment with any nuts or seeds. You may need to soak some prior to blending, this helps with digestion. Pumpkin seeds are a personal favorite as they need very little soaking; only 30 minutes. Enjoy!


 

Cilantro Cell Food

2 cups of cilantro
1 or 2 red bell peppers
1 or 2 zucchini
½ cup soaked almonds
1 avocado or cup of coconut meat
1 to 2 cups of coconut water or purified water
½ tsp. of sea salt
2 tbsp. nama shoyu, or tamari sauce, or Braggs

Blend till smooth and enjoy! Again you may need to do smaller amounts each time to work with your blending abilities. A pinch or 2 of spirulina flakes of super food powder served on top may be a nice added extra.


 

Parsley and Pumpkin Power

1 cup of parsley
1 cup of cucumber
1 cup of arugula or spinach
1 cup of coconut water or purified water
1 red bell pepper
1 avocado
1 apple
½ cup to a whole cup of ground pumpkin seeds
¾ tsp sea salt
2 tsp nama shoyu, or tamari sauce, or Braggs
2 tbsp flax seed oil
1 garlic clove
1 pinch of cayenne pepper (to taste)

Blend till smooth and enjoy! Again you may need to do smaller amounts each time to work with your blending abilities. A pinch or 2 of spirulina flakes of super food powder served on top may be a nice added extra.


 

Tempting Thai Tastes

2 cups of young coconut meat
2 cups of young coconut water
2 tbsp grated fresh ginger root
1 or 2 cloves of garlic
½ to 1 Thai chili pepper, start with less
3 tbsp fresh chopped basil
3 tbsp fresh chopped parsley
3 tbsp fresh chopped cilantro
1 tbsp ground lemongrass
1 teaspoon of oregano
2 tbsp nama shoyu, or tamari, or Braggs
A pinch of sea salt
2 tbsp organic extra virgin olive oil or coconut butter

I use a small food processor and chop the fresh herbs, garlic and lemon grass. Then I blend the other goods in my Vita Mix and add the chopped herb mix slowly. I add more coconut water to thin it or a small amount of ground flax seeds to thicken. You may try adding snap peas too. Enjoy 2-4 servings!


 

Curried Coconut Cleanser

2 cups of young coconut meat
2 cups of young coconut water
1 cup of fresh orange juice
1 and ½ cups of chopped tomatoes
½ cup of chopped cilantro
1 avocado
1 garlic clove
1 tbsp minced ginger root
2 tbsp chopped fresh basil
3 soft pitted dates
2 tbsp curry blend
2 tbsp nama shoyu, or tamari, or Braggs
1 pinch of cayenne pepper
1 and ½ cups of chopped or sliced mushrooms (shiitake or crimini)

This soup is best when you blend all the ingredients accept the tomatoes, mushrooms, cilantro and basil, those are nice when mixed in by hand after the soup has been blended smooth. Allow to stand for at least 30 minutes before enjoying 4–6 servings.


 

Vital Vegetables

3 cups of coconut water
2 to 4 carrots
2 to 4 celery ribs with leaves
2 to 4 scallions or leaks
1 red bell pepper
2 to 4 tomatoes
2 to 4 dates
1 to 3 cloves of garlic
Juice of ½ to a whole lemon
A pinch of cayenne pepper

Add half of an avocado or half a cup of cashews to thicken if desired.
Blend and enjoy either smooth or chunky.

Please consider using any of the vegetables, herbs, spices, nuts and seeds in different combinations. The blends can be endless and tantalizing to your taste buds.


 

Ty and John’s Crapper Recipe

Soak 10 cups of seeds (pumpkin and sunflower mix) 24 hours

Soak 10 cups of flax seeds (mixed brown and gold) 4 to 10 hours maybe 6

Drain pumpkin sunflower mix

Add drained seeds to flax mix

Juice 2 large onions with Champion juicer with the solid blending plate on and 3 entire bulbs of peeled garlic.

Mix ½ to 1 full cup of Braggs and onion/garlic goo to the seed mix

Spread on Teflon sheets divided into 9 trays scoring into crapper size (9)

Dehydrate at 125° in a food dehydrator for 6 to 12 more hours and score again

Flip onto the screen and remove the Teflon and score the back
Dehydrate till crisp at about 115° (around 12 more hours)

 

 

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