Sweet Raw Recipes



2 cups of walnuts (room temp)

2 cups of dates

1/4 cup cacao powder

1/4 cup chia seed powder

1/4 cup of protein powder (I use pumpkin seed protein powder)

2 teaspoons of vanilla

Add the vanilla to your food processor.  Add one cup of walnuts and one cup of dates and blend.  Add the powders, gently mix with small spatula, place the rest of the dates and walnuts on top and then blend...this is the Secret! This way the powder stays in the blender. Scrape the bottom and sides to incorporate.  Press into a glass pan and cool in the refrigerator 15 minutes.  See frosting below if you wish to have extra sweetness. Enjoy!

Educational Note

Make sure you store all nuts you are using in the refrigerator.  If you are storing for up to six months store in the freezer.  If they look or taste bad they may be rancid.  Rancid oils are toxic.   



1/3 cup pitted dates

1/3 cup raw cacao powder

1/4 raw honey or coconut nectar

1-1/2 medium avocado peeled and pitted 

1 tablespoon of ground flaxseeds  

1 teaspoon of vanilla bean powder

Place all ingredients in a food processor with a S-blade and process until creamy.   Instead of the cacao powder you can add carob.  

For a vanilla frosting:

Replace cacao with 1/4 cup of coconut flour and increase the vanilla bean powder to 2 teaspoons.

Educational Note

Using this raw frosting with baked cakes  increase the enzymes and nutrients in your desert!

If you need food coloring for a regular frosting or eggs try matcha, turmeric, cocoa, beet power, hibiscus powder, or chlorophyll.  The key is making sure it is full dissolved in hot water.  Whisk well to dissolve in 1-2 tablespoons of hot water. For icing recipe click here.


~Berry Good Smoothie~

1/4 cup of blueberries

1/2 cup of strawberries

1/4 cup of pomegranate seeds

1/4 of an avocado

1 cup of cooked cauliflower

1/8-1/4 teaspoon of stevia or to taste or monk fruit

1/2 cup of coconut water

2 tablespoons of chia seeds

2 tablespoons of protein powder

3/4 cup of water

Soak chia seeds over night in 3/4 cup of water.  Stir the chia seeds to incorporate them into the water prior to going to bed.  In the morning add chia and water mixture to the blender and other ingredients.  Make sure to make the cauliflower in advance so it is cold.  Blend until creamy!

Educational Note

The cauliflower can be easier for people to digest if it is cooked and this enables a creamer texture (if you can not handle it try substituting zucchini centers and save the outside of the zucchini for noodles).  The chia seed are easier to digest when soaked in water. The chia gel produced with soaking adds to the "creamy" texture.  In general it is important to soak nuts and seeds overnight to aid digestion and enable your body to receive more nutrients from the germinated nut or seed.  

 If you use stevia get one without silica.  Silica is a filer which can prevent assimilation of food contributing to malnourishment and a feeling of being dissatisfied. 


~Chocolate Shake~

1/4 of an avocado

1 cup of cooked cauliflower

1/8 tsp of stevia or to taste or monk fruit

1/2 cup of coconut water

2 tablespoons of chia seeds

2 tablespoons of protein powder

2  tablespoons of cacao

3/4 cup of water

Soak chia seeds over night in 3/4 cup of water.  Stir the chia seeds to incorporate them into the water prior to going to bed.  In the morning add chia and water mixture to the blender and other ingredients.  Make sure to make the cauliflower in advance so it is cold.  Blend until creamy!  As you see this is a great base for creamy Smoothies so you can experiment and let me know what you come up with.

Educational Note

Coconut water is one of the best electrolytes.  First thing in the morning I find it helps give people a lift especially combined with raw fruits and veggies.  If you are having a hard time staying hydrated try coconut water to stabilize your body when needed. 

 If you use stevia get one without silica.  Silica is a filer which can prevent assimilation of food contributing to malnourishment and a feeling of being dissatisfied. 


~ Cucumber Bliss Smoothie~

3 persian cucumbers

1/2 cup zucchini centers (use the outside of the zucchini for noodles)

1/8 tsp of stevia and monk fruit 

2 tablespoons of chia seeds

2 tablespoons of pumpkin protein powder

2  tablespoons of cacao

1/2 cup of pomegranates or raspberries

1/4 avocado

3/4 cup of water

Soak chia seeds over night in 3/4 cup of water.  Stir the chia seeds to incorporate them into the water prior to going to bed.  In the morning add chia and water mixture to the blender and other ingredients.  Blend until creamy!  

Educational Note

Cacao is one of my favorite things!  It is a super-food which is high in antioxidants.  Since it is raw verses toasted it does not have the negative impact on the nervous system that chocolate has (toasted cacao).  It stimulates the cardiovascular system in a way most of my clients find helpful.  

 If you use stevia get one without silica.  Silica is a filer which can prevent assimilation of food contributing to malnourishment and a feeling of being dissatisfied. 

Raw Meals




1 1/2 cup  soaked almonds

3/4 cup ground flax seeds

4-6 garlic cloves (cooked if your stomach is sensitive)

1/4 cup tamari

1/4 cup Napa Valley Natural Extra Virgin Organic Olive Oil 

water to soften


4 oz sun-dried tomatoes

1 medium tomato

1/4 small yellow onion 

2 tablespoons lemon juice

1/4 cup Napa Valley Natural Extra Virgin Organic Olive Oil 

4 teaspoons  coconut nectar or yacon syrup

2  teaspoons Himalayan salt

Process crust ingredients in the food processor and add water if need until it is thick but spreadable.  Spread on solid dehydrator sheets (dip spatula in water to keep crust from sticking to it as you spread it).  Dehydrate for 7-8 hours, then flip over and dehydrate on the other side for 2 more hours (you can change the time as long as the first time dries it enough to flip it easily).   For the sauce process all ingredients until you like the consistency (no need to clean processor from crust).  If the sun-dried tomatoes are packed dry, soak them.  If they are packed in oil, drain and use the oil if you wish.  Top with basil and other veggies and enjoy!

Educational Note

If you have your child help you make this pizza and come up with their favorite veggies for toppings they are more likely to enjoy eating it.  If this is how you live and what you enjoy that is what they download.

Yacon syrup is very nutritious and it provides probiotics.




5 brown mushrooms

1/4 cup of onions

1/4 cup  Napa Valley Natural Extra Virgin Organic Olive Oil 

1/4 cup tamari or liquid aminos

1/2 sliced avocado

Blend Marinara:

1 large tomato cut in wedge

2 chopped celery sticks

5 leaves of chopped fresh basil

1 clove of chopped garlic (cooked if sensitive)

10 sundried tomatos in oil + 2 tablespoons of the oil

pinch of pepper and cayene

2 tablespoon of herbs or 1-2 tsp dried

1 date or a tablespoon of coconut nectar

1/2 teaspoon Himalayan salt

2 zucchinis - Make into noodles

Soak mushrooms and onions in 1/4 olive oil and tamari overnight, set aside for topping along with avocado.

Blend everything and mix into the noodles to soak overnight. Allow all ingredients to come to room temperature. Top marinated noodles with topping and enjoy!

Educational Note

You can top with fish and other veggies if you need a change and it is winter.  In the winter many of us need to eat some cooked foods to stay balanced.

Preparing Raw Nuts and Seeds


~Crunchy Almonds~

1 lb of organic almonds

Purified water for soaking

Excalibur Dehydrator

Soak almonds overnight in enough purified water to have about an inch of extra water on top because they will expand.  Remove nuts from water and allow to drip through a colander for a few minutes and then spread out in one layer on a dehydrator sheet.  Dehydrate to the texture you desire, the longer you dehydrate the more crunch they have.  

Educational Note

I usually soak all nuts and seeds overnight even though there are different times depending on the nut or seed.  You want purified water since the nut absorbs the water. Once dehydrated do not store nuts in the refrigerator since the moister can damage the crunch. This also means you need to eat them up before too much time passes. 

Cooked Delights


~Zucchini Noodles~

2 median size zucchinis

1-2 teaspoons of mushroom powder and nutritional yeast

Himalayan salt to taste

1/2 green onions

Peel  outside of the zucchini saving the center for smoothies or pancakes.  Saute in coconut or avocado  oil.  When water starts to accumulate add 1-2 teaspoons of mushroom powder and nutritional yeast.  Add green onions and any other vegetables you desire and saute a few minutes and then enjoy!

Educational Note

This photo shows the noodles made with a regular peeler and ground turkey. When cooked with ground turkey or meat the flavor of the meat enhances the favor of the noodles.  Add the raw noodles when the meat is half way cooked.

If you want to eat this raw, marinate overnight with a sauce of your choice and the green onions.  Add mushroom powder, nutritional yeast, and salt, mix and enjoy.  Salt brings the water out of the vegetable.

Cooked Sweets


~Zucchini Pancakes~

2 cups buckwheat flour (you can substitute 1/4-1/2 cup with protein powder or cacao or both)

2 teaspoons baking powder

1 teaspoon baking soda

1/2 teaspoon salt (optional)

1 tablespoons cinnamon

2 large eggs

1 1/2 cups zucchini (you can substitute squash, pumpkin or cauliflower)

1 1/2 water

1/2 teaspoon butter or coconut oil for your pan or griddle

Top with (optional):  1 cup fresh blueberries, coconut nectar, cacao nibs, nut butter (or butter or coconut oil) cinnamon or cacao powder.

Heat griddle or pan to 375 degrees. Whisk together flour, baking powder, baking soda, salt, and cinnamon in a medium bowl and set aside. In a separate bowl use a hand blender to puree zucchini, water, and eggs. Gently whisk in dry ingredients and pour onto cooking surface.  Cook 3-4 minutes per side.  Enjoy with toppings

Educational Note

This is a great way to sneak veggies into your child's meal (or spouse).  The cinnamon adds a sweetness and helps balance blood sugar. 

Buckwheat is not a grain.   It is derived from the seeds of a beautiful white flowering plant.  


~Apple Crisp~

10 cups apples (you substitute pears or do a mixture of fruit), cored and sliced

1/3 - 1/2 of a cup coconut nectar 

1 tablespoon tapioca flour

4 teaspoons ground cinnamon

1 cup Bob's Red Mill organic creamy buckwheat hot cereal soaked at least 8hrs in enough water to cover the mixture, 1 cup at the most. Add in 1 tablespoon of vanilla extract and stir into the mixture.

1/2 cup coconut sugar

1/2 cup coconut oil or butter

Preheat oven to 350 degrees. Place the sliced apples in a 9x13 inch oiled baking pan. Sprinkle cinnamon and tapioca over the fruit and then stir the fruit until it's incorporated. Drizzle the coconut nectar over all the fruit mixture and allow it to sit there until the rest of the ingredients are mixed together (including the liquid the buckwheat cereal is soaking in). Spread evenly over the apple mixture. Bake for about 50 minutes.

Educational Note

You can germinate buckwheat goats, dehydrate them and make a granola with other germinated nuts and seeds.  Add dried cranberries (sweeten with apple juice if possible), dried apple pieces, coconut, or other dried fruit and enjoy.

~Pumpkin Pie~

1/2 cup coconut sugar

1 tablespoon cinnamon

1/2 teaspoon cloves

1/2 teaspoon ground ginger (optional) 

1/2 teaspoon ground nutmeg (optional) 

1/2 teaspoon salt

2 large eggs

2 cups of pumpkin

2 tablespoons of molasses

3/4 cup coconut milk or creamy almond milk 

1 (9 inch) unbaked pie crust (optional) Often I make the pie without it.  When you do, you can oil the baking pan.


Preheat oven to 425 degrees. Mix sugar & spices in small bowl. Beat eggs in large bowl, stir in pumpkin and molasses beating until smooth.  Pour into crust. Bake 15 minutes at 425.  Reduce oven temperature to 350 degrees and continue baking 40-50 minutes or until knife inserted 1 inch from crust comes out clean. Cool on wire rack for 2 hours  before tasting (-:  Enjoy!


~Chocolate Mousse~

 9.35 ounces of chopped 70% dark chocolate 

1 cup water

For a sweeter mousse:  4 tablespoons of coconut sugar

Add your chopped chocolate to a small, heavy-bottomed saucepan over low heat, melt the chocolate in water until smooth. Don’t let it boil. Pour the melted chocolate mixture into an ice bath (large mixing bowl on top of another slightly smaller, filled with ice and cold water).  Whisk vigorously until the mousse thickens.  Don’t over whip or it will end up being a grainy mousse. If it happens, return the mousse to the pot, melt it, transfer it back to the ice bath and start again. 

Educational Note

Use this as a dip for fresh berries to amp up you antioxidants.  Having desserts with caffeine at lunch is preferable to dinner.  It is best to avoid all caffeine after 2 pm.  To make the recipe more healthy use sugar fee 100% cocoa solids or raw cacao butter and add coconut sugar to taste.


~Chocolate Cake~

1 cup almond flour

1 1/2 cup buckwheat 

1/4 cup of tapioca

1/2 cup of cacao

1 1/2 cup of coconut sugar

2 tsp  baking soda

3/4 cup of avocado oil

2  tablespoons vinegar

2 tsp vanilla

2 cup water

Preheat oven to 350 degrees.  Grease and flour (coconut or buckwheat) 8x12 inch pan.  Mix dry ingredients and set aside.  Mix oil, vinegar and vanilla (it fits in 1 cup so you can eyeball 3/4 cup oil and add the rest and stir).  Add mixtures together with water and mix.  The baking soda starts to do its thing so pour it into a pan and place in a pre-heated oven ASAP!  Cook 30-40 minutes.  Top with raw frosting above if you wish and enjoy!

Educational Note

You can also use quinoa flour instead of buckwheat (1 1/2 cups of quinoa flour). Quinoa is a seed.  Quinoa has a natural pesticide coating so it is important to soak it overnight in purified water and pour all the water out in the morning using a colander with holes small enough to hold the quinoa.  Fill it with fresh water and mix it around and pour it out again.  I usually rinse it about 3 times and then add fresh purified water covering the quinoa with 1/4 inch surplus of water.  Cook 3-4 minutes, hold the lid tight and drain the water out or use your colander. Place it back on the warm burner (the burner is now off) and let it steam about 10 minutes depending on how much you want it cooked.  I love to mix my quinoa with the zucchini noodles or have it on it own with spices and herbs.  It is great when you are craving carbs. 

Healthy condiments



1 8- ounce jar of organic tomato sauce

1 6- ounce jar of organic tomato paste

6 ounces water

2 tablespoons apple cider vinegar

5 tablespoons coconut aminos

1/4 teaspoon onion powder

1/2 teaspoon garlic powder

salt to taste

pinch ground allspice 

Puree ingredents together and store up to 3 weeks in the refrigerator or 6 months in the freezer.

Educational Note

I recommend getting product in jars to prevent plastics from leaching into the food, especially with tomatoes which are acidic.  

The nutritious olive oil in the mayonnaise goes great on a salad as a supplement.  It is important to use organic omega 3 eggs.  These ingredients need to be raw to gain the highest level of nutritional benefit. 


1 egg yolk 

1/2 teaspoon turmeric

1/2 teaspoon dry mustard

1/2 teaspoon garlic powder

1/2 Himalayan salt

2 teaspoons fresh squeezed lemon juice

1 tablespoon white wine vinegar

1 cup Napa Valley Natural Extra Virgin Organic Olive Oil

In a glass bowl, whisk together egg yolk and dry ingredients. Combine lemon juice and vinegar in a separate bowl then thoroughly whisk half into the yolk mixture. Start whisking briskly, then start adding the oil a few drops at a time until the liquid thickens and lightens. Once you reach that point you can relax your arm a little and increase the oil flow to a constant thin stream. Once half of the oil is in add the rest of the lemon juice mixture. Continue whisking until all of the oil is incorporated. Leave at room temperature for 1 to 2 hours then refrigerate for up to 1 week.


~Super-Food Sauerkraut~

8 cups red or green cabbage (finely grated or chopped)

1 1/2 - 2 teaspoons sea salt (plus more to taste)

1 small beet (finely shredded) or 1 cup of fennel (finely shredded)

3 whole carrots (finely shredded) or daikon radish (finely shredded)

3  tablespoons  dill

3  tablespoons  fresh ginger (shredded / grated)

3  tablespoons  fresh turmeric (shredded / grated)

4 cloves garlic (finely minced)

Sterilize equipment by pouring boiling water over clean jars and lids and drying completely. When the jars are at room temperature add kraut.   Make finely grated cabbage with food processor, mandolin or knife.  Add to a large mixing bowl and top with 1 1/2 teaspoons sea salt. Wash hands thoroughly and massage cabbage for ten minutes. The cabbage should start softening, shrinking in size, and releasing water. Add shredded beet, carrot, ginger, turmeric, dill and garlic and massage once more with clean hands for 4-5 minutes until thoroughly combine. Then taste test and adjust flavor, adding more salt for saltiness, grated ginger for more zing, or garlic for more intense garlic flavor.

Use your clean hands to put the sauerkraut mixture into your sterilized jars and press down firmly to pack. There should be enough liquid from the massaging to rise up and cover the vegetables. If this doesn't happen, push the mixture down with a sterile spoon to create more liquid on top and top with filtered water until covered only if necessary.  Make sure there is 3 inches between the contents and the lid so it has room to expand. Seal with a lid and set on the counter where there's not much direct sun exposure or in a cabinet. The best temperature for fermentation is above 65. Fermentation can happen as quickly as 24 hours if your space is hot, or it take as long as 2 weeks. During this fermentation process, open your jars once per day to release air and press the mixture down under the water with a sterile spoon.

Educational Note

If there is a herb you love add it to your kraut.  Cabbage is often sprayed with a neurotoxin even if it is organic so ask at your local farmers market.  Often you can get cabbages at the farmers market where all they use is cute little lady bugs to kill pests!  Make your krauts with these and plan to make whatever you need for the winter when you can get these great cabbages. 



David Wolfe

 David has all kinds of products and books.  You can get connected with him on FB to stay well informed on many health related issues. 

Ani Phyo

She has a number of books to help you generate creativity and skill as a raw chef!  Here are some of her great recipes!

Go Raw

Save time in the kitchen with products from this awesome company!  Sign up for their newsletter and get 10% off your first order.

Russell James

 Knowledge and a free  ebook!

Karen Knowler

Knowledge and a free ebook!

Tanya Maher

She has great advise for beginners right here.

COURSES and Retreats


Living Light

Cherie Soria, created Living Light to offer people courses that teach the art and techniques of preparing living foods for a healthier life and a healthy planet. 

Tree of Life Center

Gabriel Cousens has this retreat center as well as many great books.

Ann Wigmore Institute

Dr. Ann Wigmore is a renowned pioneer in the use of wheatgrass juice and living foods.  



Chaco Canyon

Tanya Maher

Wild Living Food

Pixie Retreat