HEALING FOODS and
HEALTHY RECIPES
Low-fat, Raw Gourmet Recipes to Thrive On!
Recipes Featured at the
Raw-Habilitation Retreats
By: Dr. Sam Mielcarski
hosted at Farm of Life, Costa Rica
By: Brian & Jody Calvi
Meal Preparation By Living Food Chefs: Wilco Hermans (holistic nutrition Doctor) & Stacey Jackson
FruitIsStaceysFriend.blogspot.com
meetup.com/LosAngelesFruitFriends
Introduction
Every Raw-Habilitation dinner was low-fat, raw gourmet. Each meal contained an:
·Abundance of leafy greens,
·An assortment of salad toppings,
·One or two salad dressings,
·A main dish and/or a soup,
·Possibly a side item,
·A dessert
To be low fat, only one fat type was included in one dish at each meal (for proper food digestion). Generally, the fat was included in the main dish, soup or salad dressing. In the recipes that follow, the fat is indicated with green color.
Generally, our modo was to “Eat Dessert First”. Most dessert recipes were purely fruit, and therefore were eaten first for best digestion. A few desserts were high-gourmet, contain nuts and seeds and poor food combining and were eaten last.
In addition, all recipes exclude garlic, onions, cayenne, ginger and other irritants. Of course, these can be added upon your discretion to taste. We remind you that spicy foods falsely stimulate your body and therefore are enervating.
Contents:
1. Main Dishes – page 3
2. Soups – page 5
3. Side Dishes – page 6
4. Favorite Salad Dressings – page 8
5. Eat Dessert First – page 9
6. Eat Dessert Last – page 10
7. Favorite Smoothies and Beverages – page 11
Most recipes were the inspiration of Wilco Hermans, Stacey Jackson, & Jody Calvi. Much gratitude is extended to Wilco and Stacey for their culinary genius. Some recipes were adapted from Sam Mielcarski, Eric Rivken, Jackie Graff, Ani Phyo and Gina Panayi. We also thank James and Riana for contributing dishes to the retreats – their recipes are included here.
Most recipes were made to taste. In living food preparation no two pieces of fruit or vegetable are the in flavor. So many recipes were taste tested along the way adding more of a certain ingredient until the dishes flavor was just right.
Main Dishes
v NORI ROLLS.
o Nori Sheets
o Celery Strips
o Red Bell Pepper Strips
o Zucchini Strips
o Shredded Carrot
o Almond Pate (Blended/Processed):
· Blended Almonds
· Blended celery
· Lime Juice
· Diced Chives
· Curry
· Dulse Flakes
v CABBAGE RYCE BOATS.
o Ryce: Pulse-blend heart of palm, pine nuts, lime juice and saffron.
o Salad topping: Diced or sliced thinly salad of basil, parsley, carrot, red pepper, celery and cucumber in an orange-lime juice marinade.
o Assemble in red cabbage leaves
v CAPALLINI POMODORO:
o Zucchini Pasta – zucchini spiralized into noodles
o Tomato Sauce:
· Pulse-blend tomato, pineapple and sun-dried tomato, leaving the sauce chunky:
· Then pulse the remaining ingredients into the sauce:
· Diced Red Bell Pepper
· Diced Basil
· Celery Salt
o Pineapple chunks and arugula sprinkle on top
v 
SQUASH BRUSCHETTA.
o Slices from a large squash assembled with:
o Cucumber rounds
o Macadamia nut pate. Blended/Processed:
· Macadamia nut
· Diced Chives
· Lime Juice
o Marinara Sauce. Blended/Processed:
· Sun-dried Tomatoes
· Basil
· Rosemary
o Top off with red pepper rounds and basil
v KALE PESTO WRAP.
o Pesto. Processed:
· Pine Nuts
· Diced Chives
· Diced Basil
· Celery Salt
· Lemon juice
o Kale leaf rolled up with pesto and:
· Sticks of Red Pepper, Zucchini, Carrots, Cucumber,
· Basil, dill or parsley
v MEZZE VEGGIES.
o Gutted Tomatoes, Zucchini and/or Red Pepper
o Rice Stuffing: Pulse in a processor
· 
Diced Hearts of Palm
· Diced Celery
· Diced Chives
· Diced Parsley
· Diced Mint
· Dash of lemon juice
o Sauce drizzled on top:
· Tahini
· Orange Juice
· Essence of Orange
· Diced Mint
· Maple Syrup
o Sprinkle of cardamom on top
v LASAGNA:
o Layers of
· Zucchini Slivers (lengthwise)
· Sliced tomatoes
· Diced Red bell peppers
· Spiral Carrots
· Diced Celery
· Hibiscus and whole basil leaves
o Ricotta – Macadamia nuts, lime juice and chives
o Marinara. Processed
· Sun-dried Tomatoes
· Tomatoes
· Basil
· Arugula
· Oregano
· Rosemary
Soups
v CARROT- AVOCADO SOUP. Recipe from James. Recipe given per serving
o Juice 7-8 medium carrots
o Juice of whole lemon
o ½ avocado
o Optional: 1 tsp ginger, ½ clove garlic, dash of cayenne pepper, dash of sea salt and 1 Tblp of olive oil.
v VEGGIE STEW – adapted from Jackie Graff. Serves 8.
o Soup. Blend the flowing
· 1 red pepper
· 1 stalk of celery
· 6 small tomatoes
· ½ cup sundried tomatoes
· 2 Tblsp of lemon juice
· 5 Medjool dates pitted
· 2 tsp cumin
· 1 tsp curry
· 1 tsp sea salt (optional)
· 3 cups of warm water
o Chunky Stew – stir into the soup
· ¼ cup basil chopped fine
· ¼ cup dill chopped fine
· 3 tomatoes chopped into small pieces
· 1 carrot thinly sliced
· 1 zucchini thinly sliced
· 1 red pepper diced
· Avocado slices (optional)
o Allow flavors to marry before serving – 5-12 hours
o Serve at room temperature
v MANGO GAZPACHO:
o Soup. Blended/Processed:
· Mango
· Orange juice (or lime)
· Parsley Sprigs
· Rosemary Sprigs
o Diced Red Bell pepper
o Diced Celery
o Diced Cucumber
v THAI SOUP.
o Broth: Coconut water (8), OJ (2) and lime juice (2) blended with lemongrass to create an infusion. Strain through a nut bag to remove indigestible pieces of lemongrass.
o Add Chunky Soup:
· Red Pepper thinly sliced
· Carrot julienned
· Cucumber noodles
· Heart of palm diced
· Cilantro diced
· Mint diced
· Lime juice
· Sprouts on top
o Optional – kelp noodles marinated 24-hours in the lemongrass-coconut water infusion.
v ZUCCHINI BISQUE.
o Blended
· Zucchini
· Avocado
· Cumin
· Diced Parsley
· Avocado slivers
· Celery Salt
v ROASTED RED PEPPER SOUP.
o Juiced Red Bell Peppers
o Juiced Tomatoes
o Mesquite Powder
o Diced Sundried Tomatoes
o Diced Basil
o Diced Rosemary
o Slightly warmed
v PINA (Aka. Pineapple) GUMBO
o Soup
· Pineapple Juice
· Lettuce Juice
· Celery Juice
· Lime Juice
· (Save pulp for the stuffed tomatoes)
o Pineapple Chunks
o Red Pepper Chunks
o Cucumber Chunks
o Cilantro or Parsley Sprigs
Side Dishes
v MANGO KALE SALAD
o Marinated Kale (kneaded hourly for 12 hours)
· Kale torn off of the stem and into small pieces
· Blended/Processed Mango
· Lime juice
· Cilantro
o Mango Chunks
o Red Cabbage slivers
o Red Pepper Chunks
o Chopped tomato
v TICO RICE.
o Blended cauliflower, heart of palm and sundried tomato
v MANGO PEPPER SAUCE, recipe from Riana and Eric
o Blended/ processed
· 1 mango
· 1 red bell pepper
· 2-3 stalks of heart of palm
· 1 avocado
· Optional: 1 red onion, 1 garlic clove, green onions
o Served with slices of fresh vegetables, such as red pepper and celery
v TZATIKI.
o Blended avocado
o Cucumber strips or diced
o Lime juice
o Mint or dill
v STUFFED TOMATOES
o Core the tomatoes (and save the tomato guts for soups and dressings)
o Stuffing (the juicing pulp from the pineapple gumbo)
· Pineapple, Celery and Lime Pulp
o Dehydrated pineapple flower on top
v BROCCOLI SKEWERS
o Broccoli, cauliflower and red pepper on a skewer
o Tahini drizzle
· Blended tahini
· Orange Juice
· Essence of Orange
· Diced Mint
· Maple Syrup
o Best served with the Mezze Veggies, which also uses Tahini as the fat.
v QUINOA SALAD.
o Sprouted Quinoa
o Curry
o Italian seasoning
o Diced Basil
o Diced Raisins
v PINA SKEWERS:
o Pineapple Chunks
o Cucumber Chunks
o Salsa Drizzle Topping
· Orange Juice
· Tree tomatoes
v GUACAMOLE WITH VEGGIES
o Avocado
o Tomato
o Chives
o Celery Salt
o Diced Red Bell Pepper Topping
o Served with slices or sticks of Celery, Carrots and Red Pepper and dehydrated Sapote chips
v PEJIBAYE (not a raw food)
o Boiled for 45-minutes in salt water
o Eat warm
Favorite Salad Dressings
Directions – blend together ingredients for each recipe:
· Mango and Tree Tomato with Garden Herbs.
· Tomatoes and Tree Tomato with Garden Herbs
· Mango and dill
· Dehydrated Pineapple with Lemongrass.
o Blend pineapple juice with lemongrass. Strain using a nut bag to remove the lemongrass pieces (indigestible). The result is lemongrass-infused pineapple juice. Blend the infusion with dehydrated pineapple.
· Dehydrated papaya and Fresh red pepper
· Dehydrated Pineapple with the juice of Celery, Cucumber and/or Lettuce
· Dehydrated Pineapple with Orange Juice
· Dehydrated Mango with Celery juice
· Tomato, red pepper, cilantro and lime juice
· Avocado, Mango, Oregano
· Avocado, Tomato, Orange (remove skin and seeds)
· Avocado, Orange (remove skin and seeds), Basil.
Eat Dessert First
v HAWAIAN PAPAYA WITH SORBET
o Banana or Mango Sorbet
· Processed
· Blended Banana or Mango (mostly frozen, with some fresh bananas or mangos to help with the processing)
· If using bananas, then add lime juice
· If available, use an ice cream maker for a creamier sorbet
· Store in the freezer
o 
Assemble with scoops of sorbets inside hallowed papaya halves with sliced fruit on top
v CAROB PUDDING:
o Blended/Processed:
· Bananas
· Carob (or Cacao)
v SAPOTE PUDDING: Adapted from Eric Rivkin
o Blended/Processed:
· Sapote
· Bananas
· Cinnamon
v BANANA SPLIT:
o Banana Cut in ½, length wise
o Banana or Mango Sorbet
· Blended Banana or Mango (mostly frozen, with some fresh bananas or mangos to help with the processing)
· If using bananas, then add lime juice
· If available, use an ice cream maker for a creamier sorbet
· Store in the freezer
o Assemble with scoops of sorbet inside banana cut in ½ lengthwise. Sprinkled mint on the end
v SUNSET PARFAIT:
o Apricot Drizzle. Blended/processed apricot with lime juice.
o Pineapple Pudding. Blended pineapple
o Mango Pudding. Blended mangos with lime juice
o Papaya Pudding. Blended papayas with lime juice
o Assemble in glasses in layers with apricot drizzle on top. Store in the refrigerator, or temporarily in the freezer.
v MANGO SORBET SURPRISE:
o Mango Sorbet
· Blended Mango (mostly frozen, with some fresh bananas or mangos to help with the processing)
· If available, use an ice cream maker for a creamier sorbet
· Store in the freezer
o Date Syrup
· Soaked raisins and dates, then blended w/ water.
o Hibiscus Flower Sprinkle
· Finely Diced Hibiscus Flowers Sprinkle Topping
o Almond crumble (optional). Almond crumbled prepared from blended almond nut pulp (leftovers from making almond milk), almond extract, cinnamon, ground flax and agave. Then, dehydrated in the form of cookies.
o Assemble with scoop of mango sorbet topped with date syrup, hibiscus flower sprinkle and almond crumble.
v CHEEKY FRUIT CREPES:
o Dehydrated Mango/Banana Crepe
· Blend Mangos and Bananas and dehydrate in think sheets. Cut into squares.
o Dehydrated Banana Crème Fraiche
· Blend partially dehydrated bananas and a few dates to form a paste
o Roll crepes with the banana paste inside
Eat Dessert Last
v COCONUT CREAM OVER FRUIT
o Sliced mangos and Bananas
o Lime Juice
o Coconut whip cream. Blended Soft Coconut Meat
v BANANA COCONUT SIN-TORTE. Recipe from James
o Crust – Almonds and dates and/or raisins
o Filling – Blended Coconut Cream Concentrate, Bananas, Agave
o Coconut whip cream on the side - Blended Soft Coconut Meat
v PINEAPPLE DELIGHT
o Blended Pineapple, Banana and Coconut Meat (soft and hard), Mint, Agave
o Topped with pineapple sticks and coconut bits.
o Coconut whip cream on the side – blended soft coconut meat.
FAVORITE SMOOTHIES AND BEVERAGES
v SMOOTHIES – blend ingredients for each recipe
o Mango, Coconut Water, Celery
o Mango and Banana
o Papaya
o Watermelon with ice
o Lettuce or dark greens with banana, mango or pineapple
v BEVERAGES
o Coconut water infused with mint
o Papaya-Mint Cocktail. Juice papayas and mint. Serve on ice with mint sprig.
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