The following Recipe Book is designed to assist you on a transitional dietary journey. Your journey begins at a comfortably healthy place and transitions your dietary habits to whatever level you feel is right for you and your body.
Most modern nutritional plans present an ideal that the author believes is the optimum for every person. I believe that the one major cause for all degenerative disease is emotional discomfort. If emotional discomfort is what we are trying to overcome, then why would we want to follow a dietary plan that adds to this discomfort?
I believe that the ideal nutritional plan for every person is an almost total live-food, vegetarian diet. I believe that some people will never be comfortable eating more that 80% of their diet as being raw, while there are a few who will do very well on 100% raw. You need to find your own highest nutritional comfort zone.
You will notice that this book is designed to allow you to combine raw foods along with cooked foods, according to your comfort level.
Enjoy yourself, and always remember that; the guilt you may generate over a little slip, is far more destructive than a food you believe shouldn’t be eaten.
Opening up the “Flow of Detoxification” and removing the “sewage” from the blood stream is a higher priority than being 100% on any nutritional program. When you can do well in both areas, you will succeed very well.
We live in a time when it is the norm to exchange our life-energy for as many accomplishments as possible. This isn’t the wisest game to play, but since we are all pretty well caught up in the game, it would be a great idea to figure out a safer way to play and if possible, to win. I would say that the quality of our lives is an excellent reflection of how well we are playing this “game of life”.
Conserving our life-energy is the real secret to winning the real game of life.
Most of us are unanimously choosing to spend the least possible time and energy in our kitchens preparing food. Yet, the less we prepare for ourselves in our own kitchens, the more compromised our nutritional support system will be. Our personal nutritional support system is a key factor in not only conserving our life-energy, but in adding more life-energy to what we presently have.
The Preparation Tips will show you the secret to the Faster Than Fast Food part of this book, by guiding you in ways of preparing large amounts of certain foods on your “Prep-day”. Then, as we redefine what true health foods are, it will become clear as to why you will be able to prepare food for yourself that is: Healthier Than (what is generally considered to be) Health Food.
As mentioned before, this recipe book presents a transitionalnutrition program that will assist you by providing a very comfortable starting point, then moving your dietary habits to a much more nutritiously supportive level, while allowing you to remain reasonably comfortable. Allow your body to be satisfied with these quality foods, and refrain, if you can, from forcing old habits and desires for comfort foods onto your body.
This transition begins by completely eliminating the most destructive food substances from your diet for 6 days each week. These are all the items that are made with white flour, white sugar, white rice, or any other highly processed food substances. During these 6 days you will want to avoid all destructive food preparation methods; such as deep frying and other methods of cooking food in oil. Avoid also the commonly understood health destroyers such as, alcohol, tobacco, coffee, soft drinks and drugs. Of course, if your health has already been compromised to such a point that a medical doctor has prescribed for you to take drugs, continue taking the drugs you believe are necessary, until you reverse your problem and can become drug free. Remember; there isn’t a single drug that actually enhances your health, they only temporarily relieve symptoms. Restoring your lost health is the only real solution!
The standard workweek is from Monday through Friday, yet there are many work schedules that fall outside of this structure. If your scheduled days off are other than the weekend, simply adjust your Prep-day according to your specific schedule.
Prep-day is also the transitional Celebration day. Let’s say that you are doing the Body Chemistry Support System, but not the 30-Day Challenge. You have been following all the suggestions from this recipe book for the past 6 days. Today is the day you have been waiting for all week long. Today is Celebration day! The day that you celebrate by having whatever it is that you have been craving all week long. Obviously, this celebration day isn’t observed during the time you are following the 30-Day Challenge.
After 6 days of such dedicated effort, I know you must be thinking; “why destroy the great work I have just accomplished?” You will just have to trust me on this point. You won’t be destroying anything. It will help you in reprogramming your dietary habits and re-educating your body and taste buds.
Do not suppress your cravings! Just postpone satisfying them. Throughout the week, when you have a craving, generate as much excitement as you can, and tell yourself, “I’m going to really enjoy having (whatever you are craving) this Saturday (or whatever day is your Prep-day)!” When your Prep-day arrives, enjoy what you have been craving, but try to not overindulge. After doing this a time or two, your cravings will change. Change with them and trust that as you hold strict for the 6 days, the Prep-day cravings will diminish themselves.
Besides Saturday (or whatever day) being your Celebration day, the reason I call it your Prep-day is because this is the day that you prepare large amounts of certain foods so that during your busy week you can just combine and go, or blend and go. Do your bulk preparations on your Prep-day and as much of the other preparations every evening. Then your mornings will be quick and simple; once you get your routine practiced.
Since we have eaten food all of our lives, it seems quite obvious that we all know what food is! Unfortunately, the average health of the human race indicates that maybe we should consider the possibility that we could use just a little more information on the subject.
A trip to the local pet store will show that every type of animal eats a uniquely different type of food.
Observations of domestic animals who eat from human tables show these animals developing the same degenerative diseases as humans. This not only proves that animals shouldn’t eat what humans are eating, but confirms a major reason why humans develop arthritis, diabetes, cancer and other degenerative diseases; and that humans shouldn’t be eating that stuff either.
The recipes in this book will encourage you to begin with the highest quality foods, then to quickly prepare them in the most enjoyable, yet least destructive manner. In this way, you will preserve as much of the life energy and nutrient content of the food as possible. The concentration of nutrients and the level of life energy that food contains, determines the value of every food. While the nutrient levels and the life energy values are essential, I will continue to provide as many recipes as possible that will actually work along with the wisdom of your body to actually generate more energy than is contained within the food itself.
So what is human food? Human food consists of: fresh fruits, vegetables, nuts, grains and seeds. The majority of these foods are best consumed in their raw form, thereby retaining their optimum enzyme and nutrient content. All nuts, grains and seeds need to be soaked in water for at least 7 hours to release the enzyme inhibitors. Enzyme inhibitors are the locks that Mother Nature uses to prevent nuts, seeds and grains from sprouting and possibly dying pre-maturely. Enzyme inhibitors lock the seed’s enzymes down, and if not released, a great deal of life energy is wasted when our bodies have to break these enzyme inhibitors down when digesting our food.
Eating animals is a barbaric part of our struggle for survival from the past. Since mankind has needed to rely on eating meat to survive over the past several thousand years, most of us grew up believing that eating animals was the way the human body must be fed.
Now that we have refrigeration and have access to fresh food all year around, it is obvious that we have finally graduated from the reasons that made it necessary for us to kill so that we could survive.
Now it is up to each one of us to reeducate our bodies and to transition away from the practice of eating animals. This transitional process can be done in two ways. If you are willing to hold your diet close to 90% raw, you can use the Body Chemistry Support System to help you transition from eating meat immediately. If not, you will want to take at least 2 to 4 years to wisely transition. Then again, you may be a part of the group who is willing to detoxify and transition everything else, while continuing to consume meat. The thought process goes something like this: “If God wanted me to be a vegetarian, why did he make animals out of meat?”
No matter which path you choose, you will want to work diligently at following the principles presented in my book: Let’s End Illness Now!
Specific Raw Food Preparations For The Body Chemistry Support System
Following is a list of 87 food items that are all good foods to be selected from. The recipes that follow (which will continually be added to) are simply the 87 food items from this list prepared in the quickest, most nutritious, and most enjoyable ways. Remember that seeds and nuts must always be soaked in water for at least 7 hours to remove the enzyme inhibitors.
Vegetables and Salad Ingredients:
Fruits and Berries:
Valuable Dried Foods (to be eaten very sparingly):
Nuts and Seeds:
Grains, seeds and Beans for sprouting:
Herbs, and Spices:
Buying a case of 1/2 pint Kerr jars is an excellent way of getting ready to prepare snacks and fruit salads.
Snacks are a tool used to eliminate the belief that you are depriving yourself. Feel free to use them as such, but, “when in doubt, do without”.
Almond Milk (Plain)
Melt coconut oil before making milk. Put 2 TBS coconut oil in a small glass container or metal measuring cup. Float this container in a small pan containing hot tap water until oil is a liquid.
1/2 Cup Raw Almonds (soaked in water at least 7 hours)
3 Cups Ice
2 1/2 Cups Water
1/4 Cup Raw Agave
1 tsp Vanilla Extract
1/4 tsp Real Salt or Celtic Salt
Put all ingredients into blender and secure the lid well. Start blender at low speed, then, increase speed until it reaches the highest speed. Run until blender jar feels slightly warm to the touch.
Turn the blender speed to low and add:
2 TBS Coconut Oil (let blender continue for about 20 seconds more)
Chill before serving. Store Almond Milk in the refrigerator. Remember, every Almond Milk option is a complete meal within itself.
Option #1: Chocolate Almond Milk:
If you want Chocolate Almond Milk, add 2 TBS of Raw Chocolate Powder to the above recipe, before high-speed blending.
Option #2: Almond Walnut Milk:
From time to time you may enjoy the interesting flavor change that replacing 1/4 cup of Almonds with 1/4 cup of Walnuts creates. To turn it into Chocolate milk, add option #1.
Option #3: Banana Milkshake:
Keep your bananas ripening until they are spotty. Then peel and place in a gallon sized Freezer Ziploc. Put into freezer. After you have completed making the Almond Milk of your choice, put a frozen banana into blender with your Milk and blend at medium speed for half a minute.
Essential Light Drink:
The following basic recipe is the simplest, most nutritious, lowest calorie diet/health drink available.
Place the following ingredients into a shaker bottle or blender and mix well:
8 oz Water
2 TBS Essential Light Powder
2 tsp Flax Seed Oil
1/2 tsp Pure Fish Oil
For enhanced flavor you may exchange the 8 ounces of water for 12-16 ounces of any of the Almond Milk options.
If you have any circulatory concerns, you may add 1 TBS of powdered lecithin.
If you feel you need more protein in your shake, add 1 TBS of Whey Protein Isolates or a raw egg.
If you feel that you need more organic minerals, add 1 TBS of Mineral Whey.
*If you so desire, you can incorporate all five options without concern. You may need to just add more of your Milk of choice.
Quick Quart (32oz) Lemonade:
Put the following ingredients into your blender and blend for about 30 seconds:
16 oz Water
6 TBS Lemon Juice (I add 4 of my 1 1/2 TBS cubes)
6 TBS Maple Syrup (preferably grade B; has more minerals)
1/4 tsp Cayenne Pepper
Pour this mixture into a quart bottle and fill to the top with more water. This will give you a full quart of Lemonade.
Fresh Fruit Salad:
Here is your opportunity to become very creative in preparing a healthy and enjoyable meal for yourself. From the following list of fruits, use as many as you would like to create the fruit salad you will enjoy. Cut everything into cubes the size you prefer. Obviously, practice will make your salads more enjoyable.
Fruit and Berry list to choose from:
Protein Sauce For Fruit Salad:
To stabilize your blood sugar when having your fruit salad, always use a protein sauce as a topping for your fruit salads. You could also use any of the Pudding recipes that follow. If necessary, you can get by with a TBS of Whey Protein Isolate with your fruit salad, or just soaked and chopped Almonds or Walnuts. There are two reasons why you should experiment with slowly reducing the amount of Agave you use in these recipes. If you need to lose a few pounds, anything sweet represents calories. Also, according to your personal glucose intolerance levels, you’ll want to reduce the Agave, but keep yourself comfortable; maybe even take a chromium tablet with your Fruit Salad and topping.
Put the following ingredients into a blender:
1 Cup Ice
1/2 Cup Raw Almonds (soaked at least 7 hours)
1/4 Cup Raw Macadamia nuts (soaked at least 7 hours)
3/4 Cup Water
Start blender with lid on, increase speed to high until nuts are well liquefied, then add:
2 TBS Whey Protein Isolates
1 tsp Mineral Whey
3 TBS Organic Raw Agave
1 TBS Coconut Oil
1/2 to 1 tsp Cinnamon (according to preference)
Continue blending until creamy smooth.
The Following Puddings are for much more than just fun, they continue the cleansing program, boost nutrition and especially enhance oxygenation at the cellular level. They work much better when you take 2 capsules of MSM before eating the Pudding.
Put the following ingredients into a blender:
1/2 Cup Ice
1/2 Cup Almonds (soaked for at least 7 hours)
1/2 Cup Frozen, sliced Banana
1 Cup Frozen Blueberries
2 TBS Water
1 TBS Flax Seed Oil
3 TBS Raw, Organic Agave
Start blender at low and slowly increase speed to high. Blend until jar is slightly warm to the touch. Reduce speed to low and add:
2 TBS Whey Protein Isolate
1 TBS Melted Coconut oil
Chill before serving. Store in fridge in glass jar. Makes a great snack, or an optional Fruit Salad topping.
Heat the 2 TBS of water from the Pudding recipe, put into small heated cup. Stir in 1/2 tsp Mineral Whey until dissolved, then add 1 tsp Raw Chocolate Powder and mix well. Add to Pudding recipe before high speed blending.
For a very simple Coconut Cream Pudding, replace the Banana and Blueberries with a second TBS of Coconut Oil. Feel free to put all ingredients into blender at same time.
Add 1/2 tsp Vanilla Extract, and if desired, 1 tsp fresh Lemon juice to Option #2 recipe.
Use 1 1/2 Cups of any sweet fruit you would like. If you freeze it first, it will allow you to reduce the Almonds to a smoother liquid before the blender jar gets warm.
Raw Vegetable Salad:
The key to a healthy vegetable salad is not putting a fattening or toxic dressing on it.
Begin by returning to the Vegetable and Salad Ingredients. Begin with your greens, then some finely diced tomato, and maybe diced avocado. Continue by selecting your preferences. Shredded carrot is a great standard. Finely diced raw beets are nice in a salad. Diced Celery is surprisingly refreshing. Of course for stronger flavors, you may begin with the mildly spicy flavor of shredded daikon radish, then as your desires for wilder flavors increases, you can add onions and garlic. Shredded yams add a nice, mild sweetness to a salad. Then for your croutons, it’s hard to beat sprouted and salted sunflower seeds. Speaking of sprouts, as tempting as it may be to add Alfalfa sprouts, please don’t. Alfalfa seeds and young sprouts contain an amino acid called canavanine that is toxic to man. It inhibits our immune systems and activates inflammatory patterns. Besides Alfalfa though, any other sprout, and especially sunflower sprouts are a great enzymatic enhancement to your salad.
Because salad dressings have been such a problem for so long, dozens of companies have put together many good healthy salad dressings. Just read the labels and find a few good ones you can enjoy in rotation.
Hot Raw Vegetable Soup:
After a day of all cold, predominantly sweet liquids, it is nice to have a nice warm savory soup in the evening. The following soup idea is one of those that can vary in flavor according to your imagination and practice.
Begin by chopping up a cup of various vegetables such as: carrots, celery, onion, daikon radish, bell pepper, or anything else from the vegetable list. Obviously if you use more than three vegetables, it will be a very small amount of each vegetable to make up just 1 cup.
Put into a large soup cup, add sprouted, salted sunflower seeds (as croutons) and enjoy your soup.
You can adjust the amounts of Mineral Whey, Braggs aminos and Miso to suit your preferences.
Because of the intensity of the cleanse, in place of an evening meal, you should be able to do just fine no matter what you eat, just as long as it is raw, (no meat) and not too much of it being dehydrated (you need to keep hydrating your body!)
Fresh Vegetable Juice:
To make a glass of vegetable juice for yourself every day has got to be one of the very healthiest things you can do for yourself.
Begin by purchasing about 10 pounds of organic carrots, two or three bunches of organic celery, and a bag of cleaned organic, young spinach (or Romaine Lettuce). Cut the butt ends off the carrots and celery. Then use the rough side of a scrubbing sponge (such as Scotch-Brite) to scrub your carrots and celery (the celery doesn’t need much scrubbing, just remove the dirt).
In the beginning, make about 1 or 2 ounces of spinach juice (2 or 3oz if using Romaine), along with 6 to 8 ounces of celery juice and 8 to 10 ounces of carrot juice. You will find these proportions make a comfortable drink. In the beginning, keep it simple. Purchasing a good juicing book is the best way to expand on your juice creations.
How we should really feed ourselves continues to be such a controversial subject, but every once in a while an irrefutable indicator presents itself and thereby brings clarity to one more piece of the confusion. I hope the following information provides you with such clarity that it becomes a cornerstone of solution for you.
Chimpanzees are the most human-like animals on earth. They have the same A-B-O blood groupings as humans, a very similar body chemistry structure and share with us a 99.4% alignment of DNA sequence. Interestingly enough, the two foods that make up at least 80% of the chimpanzee’s diet contains huge quantities of the calcium, organic sodium, manganese, selenium, and most of the other nutrients that humans are desperately deficient in! For the person who will have one of the following Green Smoothies every day of their lives, the generational deficiencies inherited by basically every human can finally be reversed.
Fruit Smoothies are a comfortable way of consuming a greater amount of healthy greens. Like Mary Poppins says: “Just a spoonful of sugar helps the medicine go down.”
There are three components to these smoothies: Water, your choice of greens, and fruit flavoring.
Put 2 cups of water into your blender.
Add 1 tightly packed cup of greens. (With your first few smoothies, use less greens).
Add 1 to 3 cups of fresh or frozen fruit.
Blend until smooth.
Suggested greens to choose from:
Parsley (very strong flavor, use less at first)
Fruits for flavoring: You may use one, two, or three of each of the following in the same drink (a total of two or three cups full of fruit):
Watermelon (when including watermelon, reduce the amount of water)
Transitional Chicken or Turkey Broth:
The following instructions are for making Chicken Broth. For Turkey, use about 4 or 5 pounds of Turkey in place of a chicken.
Begin with the best quality (large) Chicken you can find. Wash the Chicken well, inside and out. To avoid a slight liver taste, use your fingers to dig the kidneys out from between the ribs on the inside back of the Chicken.
Fill a 12-quart stainless steel stockpot 3/4 full of clean water. Put the Chicken into the pot, along with 4 cloves of garlic chopped very fine. Put the lid on the pot, and bring to a boil. When the water begins to boil, reduce the heat to a mild simmer (you will still see a significant rolling action in the water).
After 2 hours of simmering, transfer the Chicken, a chunk at a time into a smaller pan. Using a potato masher, mash and separate all the meat of each piece until you have mashed the entire Chicken to a pulp. Return the chicken to the 12-quart stockpot.
Next, dice up 4-medium to large carrots, 4 large stocks of celery and a large yellow onion. Put all the vegetables into the stockpot with the chicken pulp and return the lid to the pot. Bring the contents back up to the boiling point. Add enough water to fill the pot within a couple inches of the top. Reduce to a simmer again, and simmer this mixture for 8 more hours, stirring every couple hours (if you are simmering through the night, just stir it one last time before going to sleep and it will be fine on its own for 6 to 8 hours).
After this final 8 hours of simmering, separate the broth from the pulp by pouring the broth through a sieve into a large enough container that can hold it. Since the broth is boiling hot, be sure not to transfer it into a cold glass container, as it may break (for safety, rinse cold glass with hot water).
After separating the broth from pulp, put the pulp back into the 12-quart pot. Add 2 quarts of clean water, then, bring to a boil. Stir the pulp as it comes to a boil (to rinse the broth from the pulp. Separate broth from the pulp again, and throw pulp away. Then, put all the broth back into the 12-quart pot. If the broth level is below three inches from the top of your pot, add enough water to bring the level up to within 3 inches of the top.
Bring the broth to a boil. As it is getting close to the boiling point you can quite easily skim the fat from the top of the broth with a large spoon.
When the fat has been removed from the broth, add a tablespoon measurement of the Real Salt or the Celtic salt to the broth. After stirring well, begin tasting the broth and add more salt until it achieves the flavor you are happy with. If you add a quarter of a teaspoon of salt each time, and keep track of how many of these quarter teaspoons you have added, the next time you make broth, you will know approximately how much salt you prefer in your broth. I use 2 full tablespoons of salt for the full batch.
Put 3 days supply of broth into the refrigerator. Then, you have a choice of how to preserve the balance of your broth. You can either pour the broth at boiling temperature into clean, wide mouth quart Mason or Kerr canning jars, put lids on them and when they cool, the lids seal and the jars of soup are as preserved as if you had preserved any fruit or vegetable. If the lid indented and sealed the jar, you can store the broth in a cupboard in your kitchen (you still want to use the broth up within a couple weeks though).
To be sure the jars are totally bacteria free, put 2 ounces of 3 percent hydrogen peroxide into one jar, put the lid on and shake it well. Pour the peroxide from the first jar into the second and repeat. Continue this until all jars have been sterilized in this way, then, dump the peroxide down the sink.
The other way of preserving your broth is to fill the wide mouth quart jars 80% full, then put their lids on and when they are cooled, place them into your freezer and freeze them.
This recipe book is definitely a work in progress. I wanted to make what I have finished available as soon as possible. As more gets finished, they will be added to the book.