Eat for Life

The Raw Vegan Recipes

& Lifestyle of

Farm of Life,
Costa Rica

By Josephine Calvi & Farm of Life Chefs

Eat for Life | 1
© 2018 Josephine Calvi and Farm of Life. The book author and chefs retain sole copyright to their contributions to this book.

Author Josephine Calvi and Contributing Chefs Amanda Froelich, Anna Enderes, Chris Kendall, Itzel Gersen, Mary Graham, Ashley Clark, Jamie Wagener, Lacey
Budge, Susan Reynolds, Lorna Crawford and Nicky Halliday.
 Table of Contents

Welcome 2 Salad Dressings 50 Entrees 106

The Recipe Book 4 No-Fat Dressings 51 Must Try Entrees 107
Raw Food Principles 4 With-Fat Dressings 53 Dinner at a Farm of Life Raw Retreat 110
Meet the Chefs 7 Raw Gourmet Dressings 54 Oodles of Noodles 112
Lasagna 113
Beverages 10 Salads 58
Raw Burgers & Fries 114
Fruit Smoothies 11 Eat More Green... Salads 59
Wrap It Up 116
Green Smoothies 13 Side Salads 64
Rice 119
Fruit Juice 15
Ramp It Up 70 Raw Nori Rolls 120
Green Juice 17
The Source for Salt and Minerals 71 Pizza Party! 121
Elixirs: Liquid Goodness 19
Sprouting in the Kitchen 72
Desserts 126
Nature’s Bounty 22 Recipe for a Healthy Gut 73
Ooh La La...Desserts 127
Banana Mania 24 Fasting: Fortify Your Health 76
Dessert Sauces 130
Exotic Fruits 26
Soups 78 “Oh My” Pudding 131
In the Land of Pipas 30
Sweet Soups 79 Raw Tortes 133
Cacao, Food of the Gods 31
Green Savory Soups 82 We All Scream for Nice Cream 138
Medicinals, Herbs & Edibles 33
Yo ♥ Heart of Palm 36 Crackers & Chips 88 Thanks & Gratitude 139
Bees...The Farm’s Pollinators 38
Salsas, Sauces, Dips & Chutneys 94
Breakfast 40 Holy Cheesiness 97
Healthy Mayonnaise 97
Sweet~N~Savory Chutneys 98
Yummy Thai Sauces 100
Fiesta Mexico 101
Tomato Sauces 103
 Welcome
Farm of Life is a world-class natural healing and
retreat center located in rural Costa Rica. Guests
visit Farm of Life to heal, transform, and benefit
from our healthy environment, nourishing
raw vegan foods, life inspiration and spiritual
guidance.
While at the farm, guests practice living a skills and favorite recipes, and most im-
healthier lifestyle, plus enjoy an incredible portant, confidence in their ability to bring
vacation in a tropical paradise. Our guests the lifestyle home with them, to whatever
thrive on nourishing juices and scrump- degree of their choosing.
tious exotic salads. They revive body and As well as hosting guests for personal
spirit with health coaching, detox, yoga, retreats and healing intensives, we also
spa services and revitalizing tours to host raw food retreats with our favorite
waterfalls, beaches and forests. They recon- facilitators Chris Kendall, Sam Mielcarski,
nect with nature and Self and have a trans- Ellen Livingston, Karen Ranzi and others.
formative personal journey to wellness. Farm of Life serves these retreats three
Many of our guests have succeeded in meals a day, and we have come to develop
cleansing with raw food and had noticeable a masterful raw food menu for them.
improvements in their health conditions Guests are always asking for copies of the
during their visit. More importantly, these recipes… so here you go!
same guests truly internalized the lifestyle.
Farm of Life is very much a hands-on, do-
it-yourself, get-er-done kind of center. We
How Can You Find Us?
have a beautiful communal kitchen, full of
Website: www.farmoflifecr.com
organic, local and seasonal produce, where
guests prepare their own meals, smoothies, Tripadvisor: Farm of Life (Finca de Vida), Dominical, Costa Rica
salads, juices, etc. We also keep an on-staff YouTube Channel: Farm of Life Family
chef, who spoils us with raw food delights.
Facebook: @fincadevida
The chef also coaches us along in the
kitchen, which can feel daunting when you Instagram: @farm_of_life
are not feeling well or if you are a newbie Email: [email protected]
to the lifestyle. The end result is that guests
Tel: 506.8893.7407
return home with their own repertoire of

3 | Eat for Life

The Recipe Book Raw Food Principles
This recipe book shares the first ten years This book delineates between simple raw (Raw-S) and raw gourmet (Raw-G) recipes.
of Farm of Life’s culinary successes. We All of the recipes are healthy, raw and vegan, but some are very simple while others use
have been blessed to have some absolutely gourmet ingredients, such as apple cider vinegar, coconut aminos or curry. The decision
stupendous chefs grace our campus, includ- is yours and there is no reason to feel any judgment about it. Some of you may want to eat
ing the chefs who have co-written this book simple raw for the rest of your lives. Others may decide to only during your time of heal-
with me. Each chef contributed their own ing and will then transition to a maintenance raw food diet or even a partially raw diet.
unique vision and ideas to the kitchen, and We often speak about the healing diet versus the maintenance raw food diet. Some people
I, the owner, Jody, had the forethought to thrive on a very simple raw food diet, and others thrive on a more complex raw gourmet
capture it all. This book is the merger of diet. We get it. Kudos to all of us for choosing raw, in whatever form it takes.
many great minds and culinary creations. When our guests visit with a goal to detox or heal a health condition, we recom-
This unique cookbook is designed to mend they follow the Natural Hygiene approach to eating. Natural Hygiene is a disci-
teach you to be your own master in your pline of the simplest form of eating raw food. The idea is to allow the body to return
own raw food kitchen. Our guests have to its natural state of life force energy. Digestion can often require up to 70% of your
shown us over and over again the value of energy reserves, particularly if you are eating the standard American diet. If your goal
empowerment. We hope to empower even is to heal, then let’s redirect all of that energy towards healing inwardly and away from
more of you through this book. We want digestion. We believe the body has an innate intelligence and will use your life force
you to feel confident in the kitchen, with energy towards healing. Your job is to give your body more life force energy to work
skills and knowledge to make these reci- on inward healing. How? Eat as simply as possible.
pes or your own variations. We also want How do you eat simply? We recommend green juices, mono-meals of fruit, fruit
you to have insight and intuition about smoothies and green salads with raw dressings. Eat as much as you’d like, as often as
your own body and which types of recipes you’d like. Raw food contains it’s own digestive enzymes. So, in essence, your digestive
and ingredients serve you best, something system can rest even though you consume plenty of food.
that is different for everyone.
Another aspect of the healing diet is to not eat overt fats. Toxins are stored in fat

Eat for Life | 4

cells. If you don’t eat fat, then the body Another hot topic is whether to include
will burn fat cells, the toxins are released garlic, onion, ginger, salt, hot pepper, etc, Recipe Guidelines
into the blood stream and clear out of the in your dishes. Natural Hygienists consid-
body through the channels of elimina- ers these ingredients to falsely stimulate Raw-S = Raw simple, a healing raw
tion. Simple! What is perhaps less simple your body and are not actually a whole food dish that is properly food com-
is finding satisfying no-fat recipes. Don’t food. You would never sit down and eat bined. The recipe does not mix fats with
worry, we got that covered with the reci- an onion by itself after all. Other groups sweet fruit. Gourmet and stimulating
pes in this book. (e.g. Ayurvedic or Traditional Chinese ingredients are optional. Raw-S recipes
Medicine) consider them tonic herbs that may or may not include fat.
However, if you are not actively
cleansing and healing, or you need to slow harmonize your dosha and balance the five Raw-G = Raw gourmet, while still
down your detox, then go ahead, eat fat. tastes. They help dishes taste super great, very healthy, these recipes may or may
This recipe book contains many simple too. The raw food educators who lead not be properly food combined, may
raw food recipes with fat. retreats at Farm of Life choose the hygienic contain raw gourmet ingredients, such
version of these recipes. Other chefs prefer as tamari or agave nectar, and may con-
A simple raw diet is mindful of the
to add in the extra flavor. And yet others tain stimulating ingredients, which are
rules of food combining. Our stomachs
add hot spice to everything, regardless of always optional.
digest carbohydrates, protein and fat dif-
their raw food denomination (you know
ferently. For example starch digests in an ACV = apple cider vinegar
who you are!). To each their own. In this
alkaline stomach and protein in an acidic S&P = salt and pepper
book, we list ingredients such as garlic or
stomach. These are incompatible, which is
ginger as optional or “to taste”, so that you T= tablespoon
why so many people have gas and fermen-
choose your personal practice.
tation happening in their guts. In the sim- tsp = teaspoon
by Jody Calvi
plest form, the rules are: 1) eat fruit by itself Chocolate lovers, pay at-
or with greens, 2) eat greens and vegetables tention to the monkey design.
with anything and 3) eat fat with greens, This cacao lover has found his
vegetables and acidic fruit, such as citrus way to all the cacao recipes.
and berries, but not with sweet fruits.
Jody presents the evenings’s raw dinner
Meet the Chefs
The chefs featured in this book are family. We call it the Farm of Life Family. Each one of these chefs worked at Farm of Life and served
with their loving service, sharing their experience and inspiration with the guests. They are all plant-based, live food chefs and have a
passion for holistic living and natural healing with food. Chefs have the responsibility to nourish us. Literally, they feed us. And, they
do it with love. These chefs added the ingredient of love to the Farm of Life guest experience.
Josephine Calvi, (Jody) I am the owner of Farm of Life, business woman, hostess, gardener, teacher of Qigong and, when necessary,
I can pull it off in the kitchen. No doubt, my contribution to the recipes is an osmosis of all I have learned from all of the people who
have been through Farm of Life, guests and chefs alike. Much gratitude to all of you!
Amanda Froelich is a Registered Holistic Nutritionist, ISD-certified Detoxification Specialist and Founder of both Bloom for Life
and My Stoned Kitchen.
Chris Kendall earns his bananas flowing as a Registered Holistic Nutritionist, raw food lifestyle coach, and accomplished chef.
Chris shares at retreats, festivals, consultation services and books.
Mary Graham, an Institute for Integrative Nutrition Ambassador and 10-year crew member with Tony Robbins, has been Head
Chef at retreat centers worldwide.
Itzel Gersen is a self-taught powerhouse of a chef. You’ll find her recipes as fresh as she is young.

Jody Calvi; Chris Kendall and Ashley Clark; Lacey Budge and Jamie Wagener; Amanda Froelich

7 | Eat for Life

 Jamie Wagener is a food alchemist. She believes food is truly
medicine and loves to intuitively create recipes based on the needs of Find the Chefs Online
those she is serving.
Lorna Crawford shares her incredible skill and passion at the Jody Calvi: www.farmoflifecr.com
Twist and Sprout retreats in the UK.
Amanda Froelich: http:// bloomforlife.org
Susan Reynolds, a longtime raw foodie, shares recipes that have
been the stronghold of her lifestyle. Chris Kendall: http://therawadvantage.com

Lacey Budge is a spiritual seeker who brings pure pleasure to the Ashley Clark: www.naturallyashley.com
kitchen and her recipes.
Jamie Wagener: http://theblissfulkitchen.com
Anna Enderes is passionate about making truly healthy food that
your body will appreciate. Lacey Budge: www.holisticlacey.com

Ashley Clark, Miss Naturally Ashley, is a fruit lover, health coach Lorna Crawford: ww.twistandsprout.co.uk
and sports the health glow.
Anna Enderes: [email protected]
Nicky Halliday is a Nutritional Therapist and Natural Chef hail-
ing from Ireland. Nicky Halliday: www.nickyhalliday.com

Anna Enderes; Itzel Gersen with her husband Will; Mary Graham; and the dynamic duo Lorna Crawford and Susan Reynolds

Eat for Life | 8

 Beverages
Any raw food diet starts with the liquid nutrition.
If you wonder, “How do I start eating healthier?”
the answer is to start drinking healthy beverages.
Smoothies and juices are the easiest way to ramp
up the raw food in your day-to-day diet, plus
they bring you unbeatable nutrition.
Fruit Smoothies Chocolate Monkey Mango Passion
Raw-S, makes 3-4 cups, photo below Raw-S, makes 3-4 cups, photo at right
Directions: Combine ingredients in a
blender or Vitamix. You can use fresh 4 bananas 1 cup mango
or frozen fruit. Blend until smooth and 1 T raw cacao powder ¾-1 cup pineapple
creamy. Use the tamper if necessary, 1 cup coconut water or water 1 passion fruit (open the fruit and add the
which may be the case with frozen fruits. 1 T coconut oil seeds and juice)
Add more or less water or coconut water 1 T hemp seeds 2 celery stalks
to get the thickness (or thinness) that you Dash of cardamom This will have a gritty texture from the
desire. Serve immediately or store in an Sprig of lemongrass (optional) passion fruit seeds.
airtight jar.
Mangoes are high in Vitamin A, B6, C, E,
potassium, flavenoid antioxidant com- Mango Magic
pounds, copper and fiber. Each mango Raw-S, makes 3-4 cups

offers about 200 calories, so they are a 2 oranges, juiced

substantial fruit too. 2 mangoes
1 cup coconut water
Jody loves Chocolate Monkey Heal All Electric Elixir 1 vanilla bean or ½ tsp extract
Raw-S, makes 3 cups

Gel of 1 aloe leaf Mango Lassi

1-2 lemon, juiced Raw-S, makes 3-4 cups

2 cups of coconut water 2 cups frozen mango

1 inch of ginger ½ cup coconut milk (page 41)
Honey to taste 1 vanilla bean or ½ tsp extract
Handful of purslane (optional) ½ tsp garam masala
1 date or 1 T raw honey
Garnish with coconut flakes

11 | Eat for Life

 Papayas offer a luscious taste, the sunlit
color of the tropics, and are a rich source Smoothies as Desert
of antioxidant nutrition, the B vitamins,
Your favorite smoothie recipes can be
minerals and fiber too. Together, these
turned into tasty desserts and pud-
nutrients promote cardiovascular health
dings too. Here is how:
and protect against colon cancer. Papaya
contains the digestive enzyme, papain, Popsicle dessert: Pour into a popsicle-
which is used to help reduce swelling mold and freeze.
and inflammation from injury or allergies. Desert pudding: Add less water or juice
Mango Passion, made with passion fruit so that it blends as thick as a pudding.
Papaya’s Debut Raw torte filling: Use any desert pud-
Spicy Colada Raw-S, makes 3-4 cups
ding as the filling to a raw torte (page
Raw-S, makes 3-4 cups 4 oranges, peeled and seeds removed 135).
¼ small pineapple
½ pineapple
2 bananas
½ medium papaya, peeled, seeds removed
Guanabana Surprise
Juice of lemon or lime, to taste
1½ T coconut oil Raw-S, makes 3-4 cups
1 cup coconut water (or water) 1½ cup of guanabana (fresh or frozen)
1 T honey Watermelon Delight 1½ cup of pineapple or mango
Small bunch of basil or holy basil Raw-S, makes 3 cups
1 T tumeric (optional)
2 sprigs lemongrass (optional) 2 cups of watermelon
1 inch of ginger (optional) 1 cup of pineapple
Pure Melon
Blend and strain through a nut mylk bag
Raw-S, makes 3-4 cups
Pineapple is high in Vitamin C and
1 lime, juiced
bromelain, a digestive enzyme that also We are not trying to psyche you out
has anti-inflammatory, anti-clotting and Mint is great for stimulating digestion, al- or anything, but a smoothie consisting of
anti-cancer properties. leviating diarrhea, and freshening breath. only blended cantaloup is divine.

Eat for Life | 12

Green Smoothies The formula for a green smoothie is simple: Leafy Greens + Fruit + Liquid Base =
Tasty Nutrition . Add some superfood toppings as well. Build your own recipes with
Green smoothies are a quick and easy way
local, seasonal, organic ingredients and your own creative inspiration.
to get fruits and leafy greens into your diet.
These smoothies are sweet from the fruit,
yet have unbeatable nutrition from kale,
Emerald Forest
Raw-S, makes 3-4 cups
chard, spinach and herbs. Adding greens to
your smoothies is an effective way to serve 2 bananas
yourself more plant-based nutrition. 1 cup frozen mango
4 leaves of kale or chard or 1 cup of spinach
Directions: Combine ingredients in
1
⁄8 cup mint
a blender or Vitamix. Use fresh or frozen
1 cup coconut water
fruit, depending on what you have avail-
able. Blend until smooth and creamy. Use
Spinach has a neutral taste. It’s taste can
the tamper if necessary. Add more or less
be hidden in fruity smoothies, therefore
water or coconut water to get the thick-
add more than regular greens. The Berry Green Smoothie is high in antioxidants.
ness (or thinness) you desire. Serve im-
mediately or store in an airtight jar.
Green Mango Berry Green
Raw-S, makes 3-4 cups
Cilantro Lime-Ade Raw-S, makes 3-4 cups, photo above
1 cup frozen mango
Raw-S, makes 3-4 cups 1 cup spinach
1 cup coconut water
1½ cups spinach 1 cup almond mylk (page 41)
½ cup celery
½ cup cilantro ½ cup strawberries
¼ cup cilantro
2 cups coconut water or water ½ cup blueberries
¼ cup coconut meat (optional)
3 bananas ½ banana
1 lemon/ lime, juiced Blend very well to break down the
Serve chilled (or you can use frozen
1 inch ginger celery.
berries for this purpose).

13 | Eat for Life

Green Vitality Monkey Mylk Green Soursop
Raw-S, makes 3-4 cups Raw-S, makes 4 cups Raw-S, makes 3 cups

2 bananas 2 cups almond mylk (page 41) made with 1 cup of soursop juice. Put the fruit in a
3 apples coconut water nut mylk bag and squeeze out the juice.
6 leaves of kale 2 cups of green juice, made by juicing: 1 cup of kale
1 cucumber kale, parsley, cilantro, apple, celery and 1 cup of sugarcane juice
cucumber
Bright Love Pina-kale-oda
Raw-S, makes 3-4 cups The Gorilla Mylk recipe was made fa-
Raw-S, makes 3-4 cups
mous by Lou Corona, a health enthusi-
1 cup kale 1 cup kale
ast, holistic health education and friend
1 cup coconut water or water 1 cup pineapple
of the farm. Since we have monkeys
1 cup pineapple ½ cup cilantro
instead of gorillas here in Costa Rica, we
1/2 banana 1 cup coconut water or water
nicknamed this recipe Monkey Mylk.
1 T coconut oil Lime juice, to taste

Moringa Positivity De-stem kale and chard before adding

Creamy Caterpillar Raw-S, makes 3 cups them to the blender.
Raw-S, makes 3-4 cups
2 bananas
2 cups heart of palm
1 cup coconut water Tropical Glow
2 bananas
1 T moringa powder Raw-S, makes 3-4 cups
4 leaves of chard
3 mangos
Moringa is anti-inflammatory, fights free 2 bananas
Green Basil radicals, improves digestion and mood, 6 sprigs of cilantro
Raw-S, makes 3-4 cups slows aging, provides nutrients, reduces 6 sprigs of parsley
3 bananas blood sugar, absorbs toxins, lowers cho- 1 cup of chard or spinach
2 cups of mangoes lesterol and promotes liver health. 1 lime, juiced
Small bunch of basil
Eat for Life | 14
Fruit Juice Watermelon Breeze
Raw-S, makes 3-4 cups
Juices are different than smoothies be-
cause the fiber is removed. Fiber’s role in 3 cups watermelon (on hot days, use
digestion is to modulate the absorption of chilled watermelon)
sugar. Without fiber, the nutrition assimi- 1 cup coconut water
lates into the body fast. When you drink ½ lime, juiced
a fruit juice, while tasty, you are getting
1
⁄8 cup mint
a blast of sugar without regulation. Con-
Watermelon is a not-so-well-known
sume your fruit juices mindfully.
aphrodisiac and food for the 2nd chakra.
Directions: Put all ingredients
Essence of Martini
through your juicer. If you don’t have a
Root Awakening
juicer, no worries, all you need is a nut-
mylk bag and a blender or Vitamix. Blend
Raw-S, makes 3-4 cups Essence of Martini
2½ cup watermelon Raw-S, makes 3-4 cups , photo above
until smooth, strain the liquid through a
nut-mylk bag and squeeze until dry, col- 1 cucumber 2 tomatoes
lecting every yummy drop of goodness. 2 tsp fresh ginger ½ watermelon
Use a citrus juicer for lemons, limes and Garnish with watermelon hearts and mint.
This juice is a cleansing diuretic. It will help
oranges.
aid the kidneys and boost the adrenals, as
well as hydrate on a deep cellular level.

Be Mindful of Oxidation
Anytime you blend or juice, you are breaking down the plant’s cell walls and releasing all of its incredible nutrition (vitamins,
enzymes, minerals, proteins, fiber, carbohydrates, phytonutrients, chlorophyll, lipids…). These nutrients are sensitive to air, heat
and light and will start to degenerate. For this reason, enjoy your beverage immediately or store it in an airtight glass container.

15 | Eat for Life

Stargazer Juice Tropical Sunny Bunny Enzyme Goddess
Raw-S, makes 3-4 cups, photo below Raw-S, makes 3-4 cups Raw-S, makes 3-4 cups, photo below

6 carrots 2 carrots 4 oranges, juiced

1 starfruit 1 apple ½ pineapple
¼ pineapple ½ inch piece of ginger
This juice enhances eyesight due to high ¼ papaya Stir in 1 T raw honey and 1 tsp cinnamon
amounts of Vitamin A and C. Before you ½ small beet
know it, you’ll be a stargazer. 1 lime, juiced Sassy Soursop
1 inch piece of ginger Raw-S, makes 3-4 cups
Heart Beet Juice
All kinds of interesting tart fruits abound 1 cup of soursop juice. Put the fruit in a
Raw-S, makes 3-4 cups, photo below
in the tropics, for example starfruit, araza nut mylk bag and squeeze out the juice.
1 small beet 1 cup of coconut water
and passionfruit. Each one of them adds
3 apples 1 cup sugarcane juice
a special zing to your beverage (or salad
1 lime, juiced 1 lime, juiced
dressing for that matter). They are inter-
¼ inch piece of tumeric
changeable in these recipes and with
¼ inch piece of ginger Stargazer juice; Heart Beet juice;
your local tart fruits too.
Enzyme Goddess

Eat for Life | 16

 Green Juice
Green juices are supremely nutritious
and alkalizing to the body. They assimi-
late super fast and all the amazing green,
vegetable nutrition goes straight to your
cells. We highly recommend everybody on
the planet drink one green juice a day, if
not more.
When you make a green juice, the
goal is to bulk it up with greens, herbs and
vegetables. Use a small amount of fruit
to sweeten the flavor to taste. If you are
adjusting to the taste of greens, then of
course add more fruit to your recipes until
your taste buds acclimate, which they will.
Directions: Put all ingredients
through your juicer. If you don’t have a
juicer, no worries, all you need is a nut-
mylk bag and a blender or Vitamix. Blend
until smooth, strain the liquid through a
nut-mylk bag and squeeze until dry, col-
lecting every yummy drop of goodness.
Use a citrus juicer for lemons, limes and
oranges.

A toast with Green Lemonade

17 | Eat for Life

Salsa Juice Beet Blood Builder Red Monster Juice
Raw-S, makes 3-4 cups Raw-S, makes 3-4 cups Raw-S, makes 3-4 cups

1 cup of spinach 8 stalks chard 1 cup spinach

1 tomato ½ beet 1 cup cucumber
½ red bell pepper 2 carrots 1 cup red cabbage
½ cucumber 3 apples 1 lemon/ lime, juiced
½ cup celery ½ inch knob of ginger 2 apples
¼ tsp jalapeño 1 lemon/lime, juiced 3 carrots
2 cloves garlic ¼ bunch of cilantro ½ inch knob of ginger
½ tsp ginger
½ bunch cilantro This juice is excellent for digestion, Consuming cabbage reduces risk of
½ lemon/lime, juiced building the blood, aiding in detoxifica- prostate cancer by 60%.
tion, healing the kidneys and removing
The hot ingredients (jalapeño, ginger, heavy metals from the system. Drink Dill Delight
and garlic) make this juice antibacterial, with a cheerful heart. Raw-S, makes 3-4 cups
antiviral and anti-parasitic.
1 cup spinach
Green Lemonade 1 cup zucchini
Pesto Juice Raw-S, makes 3-4 cups, photo on page 17
½ cup dill
Raw-S, makes 3-4 cups
8 stalks kale 2 apples
8 stalks kale 1 cup celery 1 cup cucumber
1 tomato 1 cup cucumber ½ lemon or lime, juiced
1 stalk of celery 1 apple
1 red pepper 1 lemon / lime, juiced Dill is great for digestion, as is the pectin
Handful of basil 2 tsp ginger found in apples.
Handful of parsley
1 lemon/lime, juiced This juice is hydrating, high in Vitamin A,
K, and C, and supports clear skin.
Eat for Life | 18
Elixirs: Liquid Goodness Elixir Base
1 large mug of a tea of your choice. We
Superfood elixirs are sweet, frothy, warm, delicious drinks that nourish you from the in- like using a chai or berry tea.
side out. They blend life-giving tonic herbs, a creamy fat (a.k.a. nut mylks or coconut oil) 1-2 teaspoons coconut oil
and a sweetener in a base of hot tea. Elixirs are medicinal because of the healing herbs 3-4 dates (Medjool are best)
incorporated into the drink. Commonly, we include the warming notes of cinnamon, ½ tsp vanilla powder
anti-inflammatory tumeric, toning Ayurvedic Ho Shou Wu or Reishi mushrooms. Play 2 T raw cacao powder
around with including different combinations in your recipes, feel the effects on your 1 T of honey or maple (optional)
body, mind and spirit and draw your own conclusions. Cayenne pepper, to taste (for a more
Mexican style beverage)

Tumeric Latte ‘Almost’ Montezuma’s Cacao Elixir Optional medicinals

by Jody by Susan, photo at right
1-2 tsp maca powder
11⁄2 tsp tumeric powder If this recipe has an antique feel- 1-2 tsp lucuma powder
1 T coconut oil ing to it, this might be because it reflects 1-2 tsp mesquite powder
Dash of pepper some of the wisdom of the Aztecs and Mushrooms or mushroom extracts,
1
⁄2 cup nut mylk of your choice their royal elixirs. But who really knows? recommending Reishi, Chaga, Cordyceps
1 cup hot tea of your choice Susan takes the recipe to the next level by and Fo-ti/ He Shou Wu.
1 tsp cinnamon also including life-giving tonic herbs and
Blend the ingredients of the elixir
Honey, agave nectar or maple syrup to mushrooms. Because cacao dilates your
base. Then, slowly add in the optional
taste circulatory and respiratory systems and
medicinals, tonic herbs and mushrooms.
Blend until smooth and creamy stimulates your mind, body and spirit,
Continue blending until smooth and
cacao is the perfect delivery system for al-
creamy.
Tumeric is an excellent anti-inflammato- most all medicinal plants, including tonic
ry spice and wonderful for warming the herbs and mushrooms.
body.

‘Almost’ Montezuma’s Cacao Elixir

19 | Eat for Life

Eat for Life | 20
 Nature’s Bounty
Our home is a lush tropical forest and one of
the healthiest environments on earth. In this
sanctuary, all the food sources we need to live
optimally are abundant. Viva Costa Rica!
23 | Eat for Life
Banana Mania planet and our bodies, an interesting fact.
This ratio fits human physiology near like
ripe, spotted and easy to peel with no “zip-
per” sound.
The Farm of Life is a verifiable banana a glove. With the addition of leafy greens Whether eaten fresh and out-of-hand,
heaven — just check the Banana Hut. for a bit of extra fat and protein, one could wrapped with a lettuce leaf for a “Banana
Within you may find 3-6 varieties fresh thrive on bananas indefinitely. Handwich”, mashed into a pudding with
from the farm at any time. There are 1,000 Considering micro-nutrients (vita- raisins and apples, as Banana Pancakes
varieties of bananas worldwide and about mins, minerals, antioxidants etc), calorie- or Banana Dongs (page 25), or blended
a dozen varieties growing at Farm of Life, per-calorie bananas are one of the healthi- with water for the classic bananarama
including the delicious Cavendish banana est food choices in the world. High in smoothie, bananas are a true gift to us
(common in most grocery stores), the vitamin B6, fiber and potassium, they also from Mother Nature.
slightly lemony Buro banana, dense Plan- contain decent amounts of phosphorus, by Chris Kendall
tains, fluffy Ice Cream bananas, amazing magnesium, calcium, iron, zinc, copper,
Apple bananas, tiny Garden bananas, and selenium, vitamins — A, B1, B2, C, E, K
creamy Red bananas too. — Niacin and pantothenic acid. Accord-
Banana’s have been called natures ing to the FDA, eating bananas can lower
perfect food and this is truly an accurate the risk of heart attacks and stokes as well
statement. Bananas contain the perfect ra- as decrease your risks of getting cancer.
tio of nutrition that one needs for optimal Bananas are a natural feel good food,
health. One would be hard pressed to find can cheer you up as well as replace vital
a food that comes closer than banana’s to nutrition. Bananas are the only fruit to
matching what we exactly need. contain the amino acid tryptophan plus
Let’s take into consideration macro- vitamin B6, which together help the body
nutrients, carbohydrates, fat, protein and produce serotonin, the natural chemical
water. Bananas offer up roughly 93% of that alleviates mental depression.
their calories from carbohydrates, 3% For ease of digestion and nutritional
from fat and 4% from protein. Bananas availability bananas are best eaten fully
Volunteer Frank carries in the banana haul
are 77% water, just about the same as the
Eat for Life | 24
 Dehydrate at 109° for 8-10 hours or
Banana Pancakes until you can carefully peel the pancakes Simple Banana Smoothies
by Chris, Raw-S, makes 12 pancakes, enough to
off the sheets. It helps to sandwich the
share, photo below
pancakes between 2 sheets and slowly Are Best!
13 Burro bananas (or 10 Cavendish or 8 peel off the Teflex. Once flipped, continue
• Mango and banana (50:50)
black ripe Plantains) dehydrating for 1-3 hours depending on
¼ cup chia seeds the thickness. The center is a little bit soft • Papaya and banana (50:50)
Cinnamon to taste so that you can pick one up and it does • Banana and celery (50:50)
1 cup blueberries (optional) not run or fall apart, but you don’t want if
• Bananas, water and carob
Blend bananas, chia and cinnamon with- fully dehydrated like a fruit leather.
out using any water. Use the tamper or Plate and serve with a raw ice cream
blend in batches if needed. Pour the batter (page 138) and/or a dessert sauce (page Banana Dongs
into a bowl and mix in the optional ber- 130). by Chris, Raw-S, photo on page 23
ries. Pour ½ inch thick pancakes onto a
Peel ripe bananas and lay them whole on a
dehydrator tray with a
dehydrator tray. Sprinkle with cinnamon,
Teflex. Pour slowly into
carob and/or raw cacao powder. Dehy-
the middle of each pan-
drate overnight or longer. Serve them hot
cake, then circle to the
from the dehydrator. Surprisingly deli-
outside to thicken the
cious and crunchy.
edges. Touch up with a
chef knife or spoon to
smooth out the top and
sides.

Banana Pancake with Raw Ice Cream (page 138) and Mango Celery
chutney (page 98)

25 | Eat for Life

Exotic Fruits
The tropical fruits that we eat in Costa Rica are hands down
delicious, nutritious, and beyond satisfying. You can’t imagine
how yummy the mangoes and bananas are here. Our staple
fruits, the bulk of our calories, available year ’round, vine-
ripened under our strong sun, come from these core fruits:
bananas, mangoes, papaya, pineapple and melons. Our diet is
supplemented with the delightful array of more rare, seasonal,
exotic fruits. We are just as keen for these lovely fruits and seek
them out at the farmers market and neighboring farms. Some
Jody with a rollinia fruit
of our favorites include rollinia, jackfruit, sapote, mangosteen,
rambutan, nispero, durian and countless others.
your sleeves and dig in. It is a full-body experience of cutting
Rollina, called biriba in Spanish, is a crowd favorite. It’s taste
through the huge fruit, digging out the fruit pods from the
and consistency is an exact match for the filling of lemon me-
mounds of fiber and enjoying every bite. Then, the aftermath...
ringue pie. Rollina is in the same botanical family as cherimoya,
What is this stickiness all over your hands, arms, utensils and
the Anona family. Chris Kendall is one of the few oddballs who
table? That is latex, my friends. Lather on any type of oil with
prefers the taste of cherimoya to rollinia… his loss, our gain.
soap and scrub away. The experience of jackfruit is worth it.
Soursop, called guanabana in Spanish, is also in the Anona
Each bright yellow (or sometimes orange) pod is rich in Vita-
family. [To pronounce the Spanish name, think of the Muppets
min A, C, E, & K, packs beneficial fiber, is low in fat and choles-
song “Manama” and supplement with “guanabana”.] Soursop
terol, and provides heart-strengthening nutrients.
tree sap and the seeds are a not-so-well known, but certainly a
well researched, cure for cancer. Spread the word! If durian is the King of Fruits, then mangosteen (photo page
21) is the Queen of Fruits. Mangosteen is the original “super-
Jackfruit is an exquisite experience, particularly when you
fruit”, sold as a health drink since the 1980s. The fruit is packed
get a really delicious one. It is super nutritious and as tasty as
full of antioxidant nutrition. Mangosteen has a purple layer sur-
Juicyfruit gum (it is the flavoring used in Juicyfruit). Pull up
rounding a white fruity interior. The interior is oh so sweet and

Eat for Life | 26

yummy. The purple exterior not so much, Rambutans (photo page 21) are an- What is so miraculous about the
but this is where most of the antioxidants other rainy season favorite and are similar miracle fruit? This tiny red berry will
are contained. [Instead of discarding the to lychees. We fondly call them “red hairy change your palette entirely — anything
purple exterior, pulverize it in a blender balls.” They grow abundantly and the Tou- sour will taste sweet. A fun experiment
and then dehydrate it into a fine powder cans love them, too. is to taste a lime before and after eating a
that you can use as a supplement]. This The noni is another spectacular super- miracle fruit.
delicious fruit offers a bounty of Vitamin fruit with countless health benefits. The Sapote (zapote) in Spanish translates
C, increases blood flow, boosts skin health noni fruit is anti-inflammatory and a won- as ‘fruit’. There is black sapote (tastes like
as it is naturally antimicrobial, balances derful skin soother (of bug bits or burns). chocolate pudding), sapote columbiano
weight, repairs cells, and so much more. You can eat noni fruit as a whole fruit; (tastes floral, fun to add to a green juice),
squeeze the fruit through a nut-mylk bag white sapote (tastes like a pear) and the
Hey Chris, which weighs more,
to collect the juice; or ferment the fruit mamey sapote (tastes like sweet potato
the jackfruit or the little guy?
for a few days. No matter how and brown sugar). Mamey sapote is in
you choose to do it, the taste is season from February through April and
powerful, and you’ll most likely makes the best pudding, reminiscent of
want to have a chaser ready. pumpkin pie.
Why? Noni has been called the If you love chocolate, Costa Rica has
vomit fruit, is likened to blue a few options for you. Of course, there
cheese and commands a full is the cacao fruit, which bears the seeds
compliment of reactions, rang- from which we make chocolate. Also, both
ing from “I love it” to “that is the carao and black sapote fruits have
disgusting”. Amanda created a chocolate-esque flavoring to them. Then,
cheesy dressing (page 53) with add the ice cream bean fruit as the perfect
noni as the cheesy flavor. compliment. It never gets boring.
by Jody Calvi

27 | Eat for Life

Sapote Pudding An abundant fruit forest is planted all over the Farm of Life property.
by Jody, Raw-S, makes 4 cups, photo below
Hundreds of fruit trees are growing and many are already giving us
1 ripe mamey sapote fruits. For each variety of fruit tree, we may have planted just a few,
3-4 bananas
dozens (e.g. mangoes) or hundreds (e.g. bananas). The full variety of fruit
Cinnamon, all spice or nutmeg, to taste
trees growing here are:
Blend all ingredients in a food proces-
sor until smooth. You can also prepare a Abiu; Acai Palm; Araza; Avocado; Banana; Belize Blackberry; Black Sapote; Brasil
savory rendition of this recipe by season- Cherry; Breadnut tree; Cacao; Carao; Cashew; Cherry Mangosteen; Dragon fruit;
ing with ginger. Save the big, brown, shiny Grapefruit; Coconut; Cupuassu; Date Palm; Durian; Eggfruit; Guava; Ice Cream Bean;
seed to decorate the plate...or for an arts Jaboticaba; Jackfruit; Key Lime; Lemon; Lime; Macademia; Mamey Sapote; Mango;
Mangosteen; Marang; Miracle fruit; Mombin; Monkey Eggs; Mulberry; Nance; Nis-
and crafts project.
pero; Noni; Olosapo; Oranges; Panama Nut Tree; Papaya; Passion fruit; Pejibaye Palm;
Pineapple; Plum Mango; Rambutan; Rollinia; Rose Apple; Rose Avocado; San Pole;
Sapote Columbiano; Snake fruit; Soncoya; Sonsapote; Soursop; Star Apple; Starfruit;
Sugar Apple; Sugar Cane; Surinam Cherry; Tamarind; Taranguni Cherry; Tree Tomato;
Tropical Olive; Velvet Apple; Water Apple; White Sapote and Yuplon.

Sapote Pudding; Dr. Sam holding an opened cacao fruit; dragon fruit

Eat for Life | 28

29 | Eat for Life
In the Land of Pipas thing. There are many other ways to open
a coconut, depending on the kind you buy.
it. Coconut is helpful for weight loss and re-
duces cholesterol and the risk of heart dis-
Pipa is the Costa Rican word for coconut We recommend you speak with the local ease, thyroid problems and arteriosclerosis.
when it is served cold with a straw and authorities about it. There are countless It is high in protein, low in carbohydrates,
you slurp down it’s refreshing water in tools to help you along — tools to spike cholesterol and sugar-free, contains folic
the heat of the day. Perfect to enjoy at the the soft holes in the top of the shell so that acid, vitamins, minerals, calcium, magne-
beach, while on a long drive, first thing you can stick a straw in it; coconut spoons sium and potassium. As a fat, coconut oil is
in the morning before or after Yoga class, that help you wedge the meat off of the easily digestible. Coconut oil is the only oil
after a hot hike...really just about any time. shell; and groovy coconut noodlers that that does not oxidize when heated, which
you use to carve noodles out of the meat. makes it ideal for cooking…. but I stray, for
We open these fruits the old fashioned
this is a raw food book.
way — with a machete. The local Costa Ri-
The Health Benefits of Coconuts
cans valiantly wield the machete and with Coconuts are a seed and therefore they
one swing the coconut is perfectly sliced Coconut water is hydrating, and full of sprout. Often we find coconut sprouts at
open. We gringos are lucky to open it with electrolytes and many nutrients. It is more the beach: they have short palm growing
a dozen swings, but we hack away regard- hydrating than water alone, and certainly out of the top and possibly a small root at
less, just to get to the liquid gold inside. far superior to artificial sports drinks. the bottom. By then, the water and meat
Interestingly, coconut water is identical inside the nut’s interior have completely
Costa Rican coconuts are not exactly
to human blood plasma. In fact, during transformed to fuel new growth: the
like the Thai young coconuts that are sold
WWII on the Pacific, coconut water was cavity of a sprout is filled with a spongy
in your glorious markets. The coconuts
given intravenously when saline solution substance that tastes like sweet coconut
growing on our trees are yellow or green.
was in short supply. oil and has the texture of angle food cake.
Depending on when they are cut down,
The coconut meat and oil are incred- This is sometimes called the coconut apple
they can be young (more water, less meat),
ibly healthy for nutrition. Coconut oil is or the queen’s candy. We discovered that it
mature (more water and more meat) or
one of the best sources of medium chain makes a good marshmallow substitute for
very mature (more water and thick meat).
fatty acids that are essential for optimal smores, and is delightful when dipped in
You probably don’t have a machete raw chocolate sauce (photo page 125).
nutrition. The body uses these fatty acids to
available at home. This is likely a good
make energy immediately and doesn’t store by Jody Calvi

Eat for Life | 30

Cacao, Food of the Gods
Cacao is a contentious discussions in the History of Cacao buds, adding cane sugar, vanilla and
field of health and nutrition. For many, cinnamon. In the centuries since, cacao
Cacao was an important commodity in
cacao is a supremely nutritious food. It is, made its way around the world and into
pre-Columbian Mesoamerica. The Aztecs
in fact, one of the most pharmacologically every region’s palate. While the Aztecs
used cacao in ceremony and they valued
complex foods in nature, used for millen- consumed unprocessed cacao in a highly
cocoa beans as currency. It was served as
nia as an antidote to a vast array of health potent elixir, cacao has since become a
a potent elixir consisting of pure cacao
issues. widely available, heavily processed, sugary
with spices and vanilla and was revered
Cacao also has sacred medicinal treat for the masses.
for being strengthening, restorative and an
properties, as was once well known by our aphrodisiac. This royal drink was reserved While the cacao tree is native to the
wise ancestors. For the Aztecs, cacao was for the emperor and royalty. The Con- Americas, cacao plantations are now
a food of the Gods — it was consumed quistador Cortes told tales of Montezuma prolific throughout Africa and Asia as
abundantly by the Aztec emperor, who II, emperor of the Aztecs, who drank well. The cacao pod grows on the trunk of
was considered a living God. a cacao beverage from a golden goblet. the tree. The pods are filled with a sweet
On the other hand, cacao is a stimu- Montezuma consumed fifty servings a day tasting pulp that surrounds each of the
lant and stimulants are avoided when of this frothy beverage from his goblet. seeds. The cacao seed is where the magic
consuming a simple raw food diet. Some What’s more, when Cortés was shown happens, but first the seeds must undergo
of our favorite raw foodies avoid cacao en- Montezuma’s gold, he was presented with a laborious processing. The seeds are fer-
tirely. “Let the monkeys have it!” Monkeys a cave full of cacao beans! mented, dried, roasted and de-shelled. The
are certainly happy to abide and they, too, resulting cacao nibs are further processed
Cortés brought cacao to Spain in 1528
adore this fabulous fruit. into powder, butter and bars that are even-
and it quickly became a delicacy of the
tually sold as cocoa or chocolate.
European courts. The royals developed
a strong appreciation of this exotic elixir
and adapted it to their sweet-loving taste

31 | Eat for Life

Health Benefits of Cacao The stimulant activity of cacao comes Carob, the cacao alternative
from the compound theobromine, which
The nutritional benefits of cacao are For those who are sensitive to cacao, car-
is a mild diuretic. Theobromine stimulates
impressive. Cacao has the highest concen- ob is a delightful alternative. Abundant
the central nervous system and dilates
tration of antioxidants of any food known in calcium, magnesium, Vitamins A and
blood vessels, but is ¼ less stimulating
to man. On the ORAC (Oxygen Radical B, and a chocolate taste that’s similar, yet
than its sister molecule caffeine.
Absorbance Capacity) Index, cacao is at distinct, carob is a legume that has 1⁄3 of
the top of the list with four times more Cacao is virtually the only food in
the calories of cacao and is virtually fat-
antioxidant power than goji berries and the world that helps our brains produce
free. If you’d like to not use cacao or use
five times more than acai berries. more “feel good” hormones. It contains
less of it, then substitute with carob or a
the neuromoulator phenylethylamine
Cacao is also a rich source of flavo- mix of cacao and carob in these recipes.
(PEA), which helps the body feel excite-
noids, which have a beneficial effect on
ment, alertness and focus. It also contains
cardiovascular health, brain health and
the neurotransmitters dopamine, tryp-
anti-aging. The vast array of vitamins
tophan and serotonin, which assist with
and minerals in cacao has a particularly
feelings of wellbeing, resilience to stress
nourishing effect on the human body.
and contribute to healthy motivation.
For example, raw cacao is the most con-
Finally, cacao contains anandamide, the
centrated source of magnesium found in
“bliss chemical”, which improves mood,
nature. Magnesium is an essential min-
results in feelings of euphoria, moderates
eral that supports the heart, builds strong
pain perception and, an extra bonus, is
bones, promotes elimination, and increas-
not addictive. The feel good properties are
es brainpower. Magnesium deficiency is
amplified when using unroasted and un-
known to aggravate the symptoms of pre-
processed cacao and consuming it in the
menstrual syndrome, which may explain
context of a ceremony, such as a chocolate
why women are so drawn to chocolate.
ceremony, much as the Aztec emperor did.
by Jody Calvi

Eat for Life | 32

Medicinals, Herbs & Edibles: Recipes for Medicinal Sun (or Hot) Teas
The Superfoods of Farm Of Life • Meditation tea: Holy basil, gotu kola, sage, (add lem-
Medicinal herbs grow prolifically in the tropics. These supremely ongrass before bed)
powerful plants are an important part of every healthy eater’s • Morning kickstarter: Cinnamon, cayenne, ginger,
diet. While regular plant foods sustain life by giving us nutri- tumeric, honey, lemon
tion and calories, medicinal plants actually heal us by restoring
• Midday tea: Peppermint, oregano
the physical and chemical balance in our bodies. Many of these
plants are strong alkaloids, which move us into an expansive, • Upset stomach soother: Ginger, peppermint, honey
right-brain state. Some, lemon
such as aloe, contain • Bedtime tea: Lemongrass, holy basil, chamomile
monatomic elements that
have the effect of produc-
Perhaps the most powerful herb growing on the farm is
ing more light in your
holy basil, also known as tulsi and called “the incomparable
body… and light heals.
one” by the Hindus. This herb has been a treasure of Ayurvedic
All of the herbs medicine for thousands of years, and is, by far, our favorite herb
growing here at the farm on the farm. Holy basil is incredible for reducing inflammation,
Farm of Life guests in a field of lemongrass
are the kinds used in it sweeps the system of toxins, increases cortisol levels, supports
health supplements. Here they grow wild and organic, grow- the adrenal gland and endocrine system, decalcifies the pineal
ing under the sun, moon and stars, receiving universal energy gland, stimulates the third eye chakra, brings you to a relaxed
and information. We pick and eat them fresh, while the plant is and meditative state, and it is adaptogenic. It is commonly used
still holding the full strength of it’s medicinal properties. We eat to treat the flu, stress, skin conditions, arthritis and adrenal
them out of hand, include them in our green juices, smoothies fatigue.
and salads and we make sun tea or hot tea with them. Then, we
thrive off of all that goodness and healing.

33 | Eat for Life

Additional Powerful Herbs Growing on • The moringa tree has high nutritional
the Farm Include: value and medicinal benefit. Indige-
• Gotu kola, which is a brain food. It nous cultures from various parts of the
Holy basil; katuk shrub;
helps with headaches, improving world have long used the roots, leaves, gotu kola growing with a young agave plant
memory, clarity of mind and opening bark and flowers of the moringa tree
of the crown chakra. to treat an impressive range of ail-
ments.
• Stevia is naturally sweet, yet does
not raise one’s blood sugar or insulin • Cinnamon trees grow here too — we
levels. Stevia is incredibly beneficial in pulverize the bark into cinnamon
helping one heal from diabetes. powder, which has great anti-inflam-
matory effect. Cinnamon also regu-
• Purslane is a plant source that actu-
lates sugar distribution in the body,
ally contains Omega-3, quite vital for
and therefore is helpful for diabetes.
vegans.

Eat for Life | 34

 Many of these great plants grow wild The medicinal herbs and shrubs planted here at Farm of Life are:
here, and are referred to as wild edible
plants. These are the plants that grow Allspice; Aloe Vera; Amaranth; Anis; Annatto; Basil; Begonia; Bitter melon; Cat-
up in the human footprint, between the nip,; Chia; Chives; Cilantro; Cinnamon; Clove; Comphrey; Echinacea; Eucalyptus;
cracks in the cement, and include the wild Galangal; Ginger; Gotu Kola; Green Tea; Hibiscus; Holy Basil; Hombre grande;
amaranths, mints, clovers and so much Jackass bitters; Katuk; Lavender; Lemonbalm; Lemongrass; Mint; Moringa; Mug-
more. We have taught our farmers to not wort; Neem; Oregano; Parsley; Pau d’arco; Plantain; Purslane; Rosemary; Rue;
Sage; Sanseveria; Saragundi; Spearmint; Stevia; Targua; Thyme; Tilo; Tumeric;
weed them, as they traditionally would,
Vanilla; Wormwood; Ylang Ylang; Zorilla.
but to let them grow into medicine. For
example, lemongrass is a wild grass here. their leaves are edible, tasty and awesome on this farm are edible, while a few are
We use it the way you might use wheat- to include in salads and juices. Our two poisonous to eat, such is the way of na-
grass. Lemongrass has a similar nutrient favorites are cranberry hibiscus and katuk. ture. The begonia flower is tart yet with a
profile to wheatgrass, is high in chloro- The cranberry hibiscus is sweet, tart, rose hint of sweet, provides Vitamin A, C, and
phyll, aids in detoxification, is abundant colored red, and it offers an abundance of antioxidants to keep your mind and body
in Vitamin C and A, folate, zinc, copper, Vitamin C and A and antioxidants. As an sharp and clear. The beautiful, red, pink,
iron, calcium, manganese, and even some extract, it can be used to cleanse cut and and orange flowers of the hibiscus plants
B vitamins. You too can harvest your local scrapes, or in a tonic can help aid diges- light up the farm’s terraces and walking
organic grasses. Just blend your grass with tion, anxiety, and scurvy. If you crave paths, plus they are incredibly nutritious.
fruit of choice, strain through a nut-mylk peanuts, then the edible katuk shrub, Hibiscus can be made into a tea or juiced
bag and enjoy the health benefits. By using which has a nutty flavor, will be one of for exceptional benefit. The petals have
wild-grown edibles, it is easier than ever your favorites at the Farm of Life. Katuk is been used for centuries in Ayurvedic
to get high quality nutrition and chloro- a valuable plant as it’s high in Vitamin A, medicine, and are known to fight cancer,
phyll infusions. C, and other vital nutrients essential for reduce aging, heal menopause-related is-
Costa Rica has this amazing phenom- healing and longevity. sues, and strengthen the mind and brain.
enon called edible shrubs. These shrubs Finally, there are the beautiful ed- by Amanda Froelich and Jody Calvi
grow like weeds and as tall as tress, plus ible flowers. Most of the flowers growing

35 | Eat for Life

Yo ♥ Heart of Palm
Latin America loves seafood ceviche.
We prepare a no-fat, vegan version
Heart of palm, called palmitto in Span- using heart of palm.
ish, is a vegetables that just melts in your
mouth. Seriously, when you eat it fresh, Palmitto Ceviche
like we do here in Costa Rica, it is soft yet by Nicky, makes 4 cups

crunchy; mildly sweet and delicious. The Our raw vegan neighbor Amy uses a 3 large sticks of heart of palm, diced
nutrition of heart of palm includes im- machete to harvest the heart of palm 2-3 limes, juiced
portant minerals and vitamins, including out of the tree core
½ cup kombucha
copper, potassium, zinc, vitamin A, C, B6, 1 ½ cup coconut milk
B2, iron, riboflavin, fiber and phosphorus. with our peach palms. We can cut them
½ a red onion, diced
down when they are young and harvest
Our chefs and guests have a dandy of ½ a red chili, deseeded and minced (to
the core for the heart of palm. The tree is
a time using heart of palm in all kinds of taste)
actually a sprout and a new shoot come
recipes. Endless recipes! Dips, smoothies, Small bunch of cilantro, roughly chopped
up for us to harvest next year. Or, we can
dressings, rice, salads and even desserts. 8 leaves oregano, minced
let the peach palms grow into tall mature
Everyone enjoys getting creative with pal- Salt to taste
trees, where they will produce the peach
mitto. It is an incredibly versatile vegetable 1 mango, diced
palm fruit, called pejibaje in Spanish,
to use. It has a sweet and neutral taste, Chili powder, for garnish
which is edible when cooked.
such that it takes on the flavor of the sea- Add all the ingredients, except the mango,
sonings you use. It blends into a creamy by Jody Calvi
to a bowl and leave in the fridge for about
texture, the kind you often find by blend- 4 hours to marinate. Add the mango,
ing fats, but with heart of palm you can serve in bowls and garnish with a few
go fat-free. Or, keep your palm chunky to more herbs and a little sprinkle of chili
add that special crunch to your meals. powder.
Heart of palm comes from the core of
the peach palm trees. We have 2 choices
.

Eat for Life | 36

37 | Eat for Life
Bees...The Farm’s Pollinators make perfectly shaped nests, filled with sacred geometric shapes
including spiral staircases and egg-shaped structures. As Brian
The importance of bees cannot be overstated. Without the work says, “they are tapped in little beings.”
these little guys do, there would be no food, and that means no While some vegans are very outspoken against the use of
tasty fruits and vegetables that are essential for our existence. honey, Farm of Life is grateful for the bees and their beneficial
Costa Rica is blessed to have about 40 types of melapona stingless work and therefore promotes the positive effect of unadulter-
honey bees, and Farm of Life has about a dozen homes of these ated, raw, and unrefined honey. If you want to help save the
tiny, friendly guys. It is their joy and mission to spread pollen bees, then please buy honey from your local beekeepers or or-
from flowers and plants to the bountiful greenhouse and beyond. ganic market. Currently, worldwide, pesticides and the disarray
Once or twice a year, everyone on campus, with our lo- caused electromagnetic frequencies are driving bee colonies to
cal beekeeper Harold, opens the hives and harvests a quaint collapse. Just another reason to support local and organic.
amount of golden nectar. As a food, raw honey is incredibly by Amanda Froelich
medicinal: not only is it antibacterial and will never spoil, but
it contains a large diversity of nutrients and minerals, and is
very energizing for live food enthusiasts who seek refined sugar
alternatives. Honey contains hydrogen peroxide, which is great
for oxygen uptake in the body. The melapona honey is particu-
larly medicinal and is useful for healing skin and eye condi-
tions, including glaucoma, wounds and burns.
All of this and we haven’t yet mentioned the incredible
properties of bee pollen. Bee pollen contains every kind of
amino acid and it is a complete protein. Bee pollen contains
B12, which is a big plus for vegans.
The incredible insect sees only purple, or the seventh
chakra, making it, like many things at the Farm, one of Brian’s
favorites. Bees exist purely on instinct and intuition, and yet
Mariola bees by the entrance to their ‘home’; Brian enjoys their nectar

Eat for Life | 38

 Breakfast
A wholesome, nourishing morning meal
revitalizes your body from it’s overnight fast
and gives you energy to go about your day.
These breakfast recipes contain some powerfully
nutritious raw food staples and superfoods to
sustain you through the day and help you curb
midday cravings.
Nuts and seeds have a natural defense on the surface of their skin, such that they remain dormant and protected until proper
growing conditions arrive. For this reason, we soak nuts and seeds overnight, and then give them a really good rinse. This will
remove the tannic acids and enzyme inhibitors from them, making them more digestible.

Raw Almond Mylk Oatmeal Raisin ‘Groat’meal

by Amanda, Raw–S, makes 5 cups by Jamie, Raw-S, makes 2-3 cups

1 cup almonds, soaked overnight 2 cups whole oat groats

4 cups water or coconut water 1 cup raisins, soaked
1
⁄8 tsp vanilla extract 2
⁄3 cup Medjool dates, pitted
1-2 dates (optional) How to Make 2 T coconut oil
In a high-speed blender, combine all 2 T lemon or orange zest
ingredients and blend until smooth. Us-
Coconut Mylk 2 T cinnamon
ing a nut-mylk bag, strain content into a 2 tsp allspice
Open 1 or 2 coconuts and collect the Salt, to taste
medium-sized bowl. (Hint: Save pulp for a
water and meat. You may choose to use Nuts, seeds and non-dairy milk (optional
dessert recipe.) Store in an airtight mason
less or more water to gain the desired
jar for 3-5 days. Soak oat groats for 36-48 hours. Rinse
thickness (or thinness) to your mylk.
and discard soak water.
You may use other nuts or seeds to Blend on high for 2 minutes until
smooth and creamy. Use immediately Blend oat groats with ½ cup raisins
make a mylk including cashew, hemp,
and store in an airtight, glass container and remaining ingredients in food proces-
sunflower, pumpkin, sesame and wal-
in the fridge for up to 24-hours. sor. Mixture should be well combined, but
nut. You can also flavor your nut-mylks
still a bit chunky like oatmeal.
— some of our favorite combinations
are saffron and cardamom; lavender and Stir in remaining raisins and serve
sesame; nutmeg and honey; chai and with chopped nuts or seeds and home-
ginger; apple and lemongrass. made nut milk.

41 | Eat for Life

 a slice, thaw your slice and then dehydrate it at 118˚ for 3 hours. The bread will finish dry
Raw Banana Nut Bread and firm on the outside and moist on the inside.
by Amanda & Itzel, Raw-G, makes 6-8 slices, photo
at right Another option is to spread the mixture onto a dehydrator sheet with Teflex about ½
inch thick, shaping it like bread or pancakes. Dehydrate at 118˚ for 3 hours. It should feel
1½ cup raw almonds
dry on top. Flip the bread over to the grated sheet (without Teflex) and continue dehy-
1¼ cup raw walnuts
drating for another 3 hours. The bread will finish dry and firm on the outside and moist
½ cup oat groats
on the inside.
1 tsp cinnamon
Banana Bread
½ tsp sea salt
8 Medjool dates, pitted and soaked
5 medium bananas
1 T raw honey
1 tsp vanilla extract
In a food processor, blend the al-
monds, ¾ cup walnuts, oats, cinnamon,
and salt until it is a fine meal. Add 3
bananas, honey, dates, vanilla and process
thoroughly until the mixture is smooth.
Cut up the remaining bananas into
small chunks. Rough chop the remain-
ing walnuts. In a bowl, mix all ingredients
together, stirring with a wooden spoon.
Press all of the dough into a loaf pan,
cover with plastic wrap and freeze. When
it is almost frozen, cut it into slices. To eat

Eat for Life | 42

Chai-On Overnight Oats Hempy Camper Breakfast Bars Papaya Boats
by Anna, Raw-G, makes 3½ cups by Anna, Raw-G, makes 18-20 bars by Lacey, Raw-S, makes 2 boats

2 cups of Coconut Mylk (page 41) 4 cups dates We serve fruit boats for breakfast at our
1 tsp cinnamon powder 2 cups pumpkin seeds raw food retreats. This is our favorite
½ tsp tumeric powder 2 cups sunflower seeds combination for papaya boats. See page
½ tsp ground ginger ½ cup hemp seed 39 for another fruit boat idea.
Pinch of nutmeg, allspice, cardamom pow- ¼ cup ground flax 1 papaya
der and/or sea salt ¼ cup water 1 cup of strawberries, cut into slices
1 tsp of vanilla extract Pulse all ingredients together in a food 2 granadillas (passion fruit)
2 T of maple syrup or agave nectar processor until it forms a dough-like con- 1 lime, juiced
1½ cups of rolled oats sistency that is not sticky and wet. If you Cut the papaya in half and scrape out
Mix the coconut mylk, all the spices need to, add more seeds to absorb liquid. the seeds. For both papaya halves, fill the
and maple syrup together well in a blend- If it is dry, add more water. inside with strawberries, the juicy passion
er. Pour into a suitably sized container Flatten the dough into a mold, such fruit seeds and limejuice. Get creative and
that seals. Add the rolled oats too. Mix as a large rectangular baking dish. First fill your papaya halves with your favorite
well and refrigerate overnight. Before refrigerate it and then cut into bars. Store fruits and flavors.
serving, stir well and add more mylk or bars between layers of wax paper and keep
water for desired consistency. Also, check refrigerated.
for flavor and add more spice, if needed.
Add more maple syrup, cinnamon and
salt to taste. Serve in a bowl and top it off
with almond slivers, dried coconut flakes,
raisins and banana slices.

43 | Eat for Life

 wheat (page 43) and date pieces. Decorate
Sprouted Buckwheat Coca Crunchies Smoothie Bowl, a Nutritious your smoothie bow, layering the toppings
by Anna, Raw-S, makes 2-cups
Meal-in-a-Bowl in creative patterns, such as stripes, con-
2 cups of sprouted buckwheat grouts. [Soak by Jody, Raw-S, makes 2-3 servings centric circles and sprinkles.
for 8-hours. Rinse and drain every 4-hours This breakfast beverage allows us to play
for another 24-hours.] For the smoothie bowl
around with nutrition and superfoods in
2 T maple syrup or agave nectar ½ cup coconut water
an endless assortment of combinations
1 T cacao powder 2 mangos, cut into chunks
and flavors. We encourage you to create
2 tsp cinnamon powder half an avocado
your own combinations, using your favor-
1 tsp vanilla ½ -inch piece peeled ginger, or to taste
ite local and seasonal toppings!
½ tsp salt ½ cup spinach
Create your smoothie base. You want 1 T agave nectar
Put all ingredients in a mixing bowl a thick consistency, using thickening 2 tsp spirulina
and combine well. Spread thin onto ingredients like avocado, banana, chia or
dehydrator sheets using the Teflex sheet. greens. You may use any of our Green For the toppings
Dehydrate at 115o for 12-hours. Mix them Smoothie recipes (pages 13-14). Pour the Diced mango and banana
up at 8-hours and finish dehydrating until colorful smoothie base into a bowl. Pieces of the Sprouted Buckwheat Granola
crunchy.
Select your top- (page 45)
pings for nutrition, Raspberries, blueberries, and/or strawberries
flavor and superfood- Hemp seeds
power. Some topping Coconut flakes
ideas: cut-up fresh Chia seeds
fruit, nuts and seeds, Add the smoothie bowl ingredients
particularly hemp and to the blender and blend on high until
chia, granola, coconut smooth. Pour into a bowl. Artistically
flakes, sprouted buck- place your toppings in an attractive pat-
tern. Serve and enjoy!
Smoothie Bowls

Eat for Life | 44

Buckwheat is one of the most sustain-
Raw Sprouted Buckwheat Granola
able and economical staples for the raw
by Amanda, Raw-S, makes 2½ dehydrator trays, photo below
food lifestyle. Abundant in B vitamins,
all essential amino acids, and contain- 4 cups buckwheat, sprouted
ing the perfect high-carbohydrate, 1 cup soaked seeds/nuts (walnuts, almonds, hemp), lightly chopped or pulsed
low-fat, low-protein macro-nutrient 10 Medjool dates pitted
ratio, it’s affordable and easy to use. 2 cups apples
Dehydrated sprouted buckwheat also ½ tsp vanilla powder
tastes like Rice Krispies. In a granola, 1½ tsp cinnamon
buckwheat mimics tasty cereal and ½ cup raw honey
keeps you healthy and full. Dash sea salt
2 apples cored and diced
Combine buckwheat and
lightly chopped/pulsed seeds and
nuts in a medium-sized bowl and
mix it together well. In a blender, Buckwheat Granola
combine all remaining ingredients,
except diced apples. Blend with
enough water to make smooth and creamy. Pour mixture into the bowl with the buck-
wheat and nuts/seeds, add diced apple, and mix it all together well.
Spread the mixture ½ inch thick on Teflex sheets on dehydrator trays. Dehydrate at
105˚ for 8 hours. Flip and remove Teflex sheets and continue to dehydrate for another
4-6 hours.
Crumble the granola into a bowl, or cut them into squares. Eat with fresh or dried
fruit and/or your favorite nut-mylk.

45 | Eat for Life

 Raw Cinnamon Rolls
by Ashley, Raw-S, makes 15-20 rolls, photo below

15-20 Cavendish bananas

½ cup raisins, soaked overnight
1 cup dates, pitted
½ cup coconut water or the raisin’s soak water
1 T cinnamon
1 tsp vanilla powder
Peel and cut the bananas lengthwise into thirds. Place in a
dehydrator for 6-7 hours at 118˚ or overnight. Be careful not to
leave them in too long or they will be too hard to roll.
Prepare a date paste by blending the dates with ¼ cup of the
raisins, ½ cup of the raisin soak water (or coconut water), cin-
namon and vanilla powder.
Ashley prepares cinnamon rolls
Lay the banana slices flat on a cutting board. Spread on
the date paste medium-thick like jam. Top each slice with 2-3
raisins. Roll up the first banana slice. From there, use 4-6 more
banana slices and keep rolling them around the original roll.
The more bananas, the bigger the roll. Repeat until you have no
more banana slices left. Sprinkle more cinnamon over the rolls.
Place them back in the dehydrator for 1-2 more hours. En-
joy warm. Drizzle with Coconut Cream (page 130) or eat them
as is.

Eat for Life | 46

 Chia is a superfood that is packed full of good nutrition. Chia, contains eight
times more Omega-3 than salmon, it is high in anti-oxidants (even more than
blueberries), contains five times more calcium than milk, seven times more Vita-
min C than oranges and three times more iron than spinach.

Vanilla Chia Pudding Chia Porridge

by Anna, Raw-S; makes 5 cups by Amanda, Raw-S, makes 2 cups
Tropical Applesauce
1
⁄3 cup chia seeds
This recipe is reminiscent of tapioca pud- 2
⁄3 cup water
Tropical Applesauce ding. Light and yummy, it can be served for
1 T raisins
by Amanda, Raw-S, makes 1-2 cups, photo above breakfast, a snack or dessert.
1 T dried coconut
1 mango 4 cups almond mylk (page 41) 1 tsp raw honey
3 apples, cored 1 cup chia seeds ½ tsp cinnamon
Dash of cinnamon ½ tsp salt ¼ tsp vanilla extract or powder (optional)
1-2 dates, soaked for 15 minutes (optional) 2 tsp vanilla Handful of pumpkin seeds, almonds or
1 cup dates, soaked sunflower seeds (optional)
In a high-speed blender or food pro-
1 T honey or maple syrup
cessor, combine all ingredients and pulse Put chia seeds in a bowl and add the
until smooth yet still chunky. Blend all ingredients expect chia seeds water. Stir immediately to avoid clumping.
until well combined. Put into a bowl and Soak for 2-3 hours or overnight to thick-
slowly stir in the chia seeds, continuously en. In the morning, add your remaining
to prevent clumps from forming. Top with ingredients and optional seeds. You can
cinnamon. soak your chia seeds in raw almond or co-
conut milk instead. This makes it creamier
and tastes divine.

47 | Eat for Life

Superfood Chia Porridge
by Jamie, Raw-G, makes 4 cups, photo at right

This porridge is not the most visually appealing BUT the taste is
heavenly and it is a fulfilling breakfast go-to. It’s perfect balance
of sweet and salty wrapped up in the richness of the chia seeds
makes this a most satisfying morning meal.
1½ cups water
¼ cup cacao or carob powder
2 tsp spirulina powder
2 T coconut oil
1 tsp vanilla extract
2-3 T liquid sweetener of choice, such as brown rice or maple
syrups
Salt, to taste
Cinnamon, to taste Superfood Chia Porridge
1 cup chia seeds
To serve, pour into bowl and top with your fresh fruit of
Blend all ingredients except chia in Vitamix and blend until
choice. Strawberries are particularly delicious and beautiful with
well combined. Then add chia seeds and blend until thick and
this recipe.
creamy, about another 30-60 seconds. Mixture should be a
porridge-like consistency. Add additional chia seeds if you want To make this recipe simpler and salt-, oil- and sugar-free
to thicken more. Porridge will thicken a bit as it sits and ‘cools’ then omit salt and coconut oil and replace some — or all — of
from the heat of the blender processing. the liquid sweetener with whole stevia leaf and/or dates.

Eat for Life | 48

 Salad Dressings
Dressings help make each salad meal feel unique
— plus they enrich your already healthy salad.
In this section, we offer a full range of dressings.
Simple dressings are healthy, properly food
combined, and some are fat-free recipes as well.
Gourmet dressings are healthy raw versions of
the classic dressings you know so well.
Some of our guests eat to heal and there-
fore do not eat overt fats. We are so ac-
No-Fat Dressings Apricot Delight
by Jody, Raw-S, makes 2-4 cups
customed to oily dressings, such as oil and
Citrus Sweet ½ cup of apricots
vinegar and cream-of-whatever. Trust us,
by Jody, Raw-S, makes 2-4 cups
fat-free dressings can be delicious, too. We 2 stalks of celery
hope our recipes help you along. 1 cup orange juice 1 cup heart of palm
1 red pepper ¼ cup of mango
Many other health enthusiasts choose
1 stalk of celery
to consume only one fat a day, keeping to
80/10/10, where only 10% of their calories
½ cup herb of choice Curry Dressing
2-3 dates, pitted by Amanda, Raw-S, makes 2-4 cups
come from fat. For many of them — and
perhaps for you, too — that one fat is 1 red bell pepper
put into the salad dressing. Fatified salad Royal Dill ½ mango
by Itzel, Raw-S, makes 2-4 cups
dressings are creamier and coat the salad ½ cup of tomatoes
greens well. Be mindful of the rules of 1 cup heart of palm Handful of sun-dried tomatoes
food combining here. Fat combines well ½ cup soursop 1 tsp curry powder
with greens, vegetables and acidic fruit, ½ cup dill ½ cup of cilantro
such as citrus and berries. 2 T lime juice ½ lime, juiced
Directions: Blend all ingredients in 1 tsp ginger (optional)
Add celery to your salad dressings to
a high-speed blender until smooth and
help them taste salty. Celery is a healthy
creamy. Add water or more watery ingre-
source of natural sodium.
dients if the dressing is too thick. Pour
over a leafy green salad, use as a dipping
sauce or drizzle over sprouted grains and What Is Your Herb of Choice?
veggies. Some recipes store well in an
airtight, glass container in the refrigerator You’ll soon learn your preferences. Here are some favorite combinations: mango/
for a few days. mint; orange/basil; mango/rosemary; papaya/mint; cucumber/dill; tomato/parsley.

51 | Eat for Life

Tomatoes are watery and can make your Include a bit of mango (or dates) to add
dressings too thin. Remove the seeds a touch of sweetness to your dressings.
and excess juice before adding tomatoes You can use fresh, frozen or even dehy-
to the blender. drated mango.

Mango Tomato Pineapple Rouge

by Chris, Raw-S, makes 2-4 cups by Jody, Raw-S, makes 2-4 cups

3 mangoes ½ pineapple
2 tomatoes 1 lime, juiced
1 red bell pepper 1 red pepper
½ lime, juiced ½ cup cilantro
½ cup herb of choice 1 T ginger (optional)
1 clove garlic (optional)
Papaya Spice
Salsa Dressing Papaya Spice by Itzel, Raw-S, makes 2-4 cups, photo at left
by Amanda, Raw-S, makes 2-4 cups
1 cup of papaya, including some of the
2 tomatoes, seeded Don’t toss your papaya seeds. They have seeds
1-2 red bell peppers a peppery flavor and are a proven natu- 1 lime, juiced
½-1 cup cilantro ral remedy for many ailments. In tradi- ¼ cup cilantro and mint
1-2 stalks celery tional medicine, papaya seeds are used 1 tsp ginger (optional, for spice)
½ lime, juiced as an anti-inflammatory, anti-parasitic,
1 onion (optional) and analgesic, as well as to treat stom-
¼ jalapeño (optional) achache and ringworm infections.

Eat for Life | 52

With-Fat Dressings Simple Raw Dressing Noni Dressing
by Itzel, Raw-S, makes 2-4 cups by Amanda, Raw-S, makes 2-4 cups
Tomato Savory ¼ cup coconut meat 1 noni, juiced (strain it through a nut-
by Lorna, Raw-S, makes 2-4 cups 2
⁄3 cup coconut water mylk bag)
3 tomatoes, seeded ¼ cup chives ½ cup of zucchini or heart of palm
1 red pepper 1 lime, juiced ½ cup cashews
4-5 slices of sun-dried tomatoes 1 tsp ginger ¼ cup lemon juice
½ cup basil ¼-½ cup cilantro
¼ cup cilantro Berry Creamy ¼-½ cup water
1 T olive oil or ½ avocado by Itzel, Raw-S, makes 2-4 cups 1 tsp paprika
½ clove of garlic (optional) 2 cloves garlic (optional)
½ cup blackberries
1 tsp ginger (optional, for spice) S&P to taste
½ cup strawberries
2 T cashews
Savory Avocado ½ lime, juiced
Noni is antibacterial, anti-inflammatory,
and offers a plethora of benefits. It even
by Chris, Raw-S, makes 2-4 cups
tastes a little bit like bleu cheese. If you
2 oranges, skin, pith and seeds removed Apple cider vinegar (ACV) is antibacte-
can get past its smell and potent flavor,
½ avocado rial, with beneficial probiotics, and adds
it’s incredibly beneficial for the body.
¼ cup green onions, chopped a touch of sour to dressings.
¼ cup cilantro
Dill-icious Tahini
4-6 leaves of basil ACV Infusion by Anna, Raw-S, makes 3 cups
This was Brian and Jody’s staple, go- by Jody, Raw-S, makes 2-4 cups
1½ cups of tahini
to salad dressing during their first year ½ cup ACV
1 cup of water
eating raw. It kept their salads filling and ½ cup olive oil
1 cup of fresh dill, chopped
satisfying. ½ cup herbs of your choice, diced
1½ T coconut aminos
Place in a jar and allow the flavors to
Add more water to thin it out. Add
marinate at room temperature for 3 hours.
more tahini to thicken.
53 | Eat for Life
Raw Gourmet Mango Tango Ranch Dressing
Dressings by Itzel, Raw-G, makes 2-4 cups by Amanda, Raw-G, makes 2-4 cups

1 cup mango 1½ cups cashew or macadamia nuts,

While raw gourmet dressings have in- ½ cup beet soaked for 1-2 hours
gredients that are considered less health 4 T balsamic vinegar ¾-1 cup water for blending
promoting — such as tamari, miso and 3 T coconut oil 3 T lemon juice, approximately ½ lemon
salt — they are still healthier than what 2
⁄3 cup orange juice 1
⁄3 cup ACV
you’ll find in a cooked food kitchen. The ¼ cup dill 1
⁄3 cup olive oil
rules of food combining are substituted 2½ T agave nectar (or 3 soaked dates)
for flavor, and you may find sweet fruit
Lemon Tart 2 cloves garlic
combined with oils. Ingredients are fresh 1 tsp garlic powder
by Itzel, Raw-G, makes 2-4 cups
and organic, and the recipes are far supe- 3 tsp onion powder
rior to store-bought salad dressings. ½ mango
1 tsp dill
1 orange, juiced
1 T sea salt
1 lime, juiced
Uber Dressing ¼ cup parsley
½ tsp basil
by Lacey, Raw-G, makes 1-2 cups
1 cup sunflower seeds
1 cup EVOO Tahitian Goddess
¼ cup ACV by Itzel, Raw-G, makes 2-4 cups
Honey Mustard
1 T heaping of Dijon mustard 2 mangoes (or 1 cup dehydrated)
by Amanda, Raw-G, makes 2-4 cups, photo page 49
2 T of honey or maple syrup 10 pieces sundried tomatoes (or 10 straw-
2 cloves garlic ½ cup raw mustard
berries)
2 T of coconut aminos (or tamari) ½ cup olive oil
4 T tahini
Juice of 2 lemons ½ cup raw unfiltered honey
1 cup herb of your choice
1 tsp black pepper ½ cup water
2 limes, juiced
Splash of water 2 cloves garlic (optional)
Dash of cayenne (optional)

Eat for Life | 54

Fermented foods, such as miso, reduce
Sweet and Savory Curry Dressing Thai Lime Peanut
the risk of breast cancer and boost the
by Anna, Raw-G, makes 1-2 cups by Mary, Raw-G, makes 2-4 cups
immune system.
¼ cup tahini 1 cup peanuts
Miso Red Pepper 1 T coconut oil ¼ cup tamari
by Itzel, Raw-G, makes 3 cups
1 T tumeric powder 3 T chia seeds, soaked in tamari, sesame
1 clove garlic oil and minced ginger
2 T light miso paste
1 heaping T miso 1 T ACV
Handful of cilantro
2 tsp fresh ginger, chopped 4-6 soaked dates or honey
1 lime, juiced
1½ tsp cinnamon 3 T ginger
Dash of smoked paprika
¼ tsp black pepper ¼ cup leek or green onion
1-2 T honey, maple syrup, or agave 6 T lime juice and zest
Orange Miso 1 cup + 2 T brewed Chaga tea. Add more 1-2 tsp red pepper chili flakes (optional)
by Amanda, Raw-G, makes 2-4 cups or less tea to achieve a creamy, but not Thai basil and lemongrass, to taste
1 T miso overly thick, consistency.
½ cup orange juice Toasted sesame oil is not raw. A nearly
negligible amount of it in recipes adds
2 cloves garlic Asian Dressing
4-5 T olive oil such a powerful punch of flavor for Asian
by Mary, Raw-G, makes 2-4 cups
¼ cup cashews recipes. We use toasted, rather than raw,
1
⁄3 cup packed dates, pitted sesame oil for this reason.
Raw honey, to taste
½ cup water
3 T ACV
Ginger Zest 2 T tamari
by Itzel, Raw-G, makes 2-4 cups
3 T olive oil
2 mangos ½ tsp toasted sesame oil
3 tsp curry powder Cayenne to taste
2 tsp miso (optional) Garnish with sesame seeds and diced scal-
1 T ginger, minced (optional) lions.

55 | Eat for Life

Creamy Vegan Caesar Caesar Dressing Punky Pink Dressing
by Lacey, Raw-G, makes 2-4 cups by Amanda, Raw-G, makes 2-4 cups by Anna, Raw-G , makes 2 cups

1½ T capers with liquid ¼ cup raw cashews or sunflower seeds ½ cup tahini
2 cloves garlic 1
⁄8 cup sesame seeds or pine nuts (or 2 T 1 cup water
2 T lemon juice tahini) 1 lemon, juiced
2 tsp grainy Dijon 3-4 T lemon juice 1 orange, juiced
1 T apple cider vinegar 1-2 cloves garlic 1 T vanilla
1 T light miso paste 1½ tsp miso (mild) ½ tsp salt or 1 T coconut aminos
½ cup soaked cashews ½ tsp dried dill 1 clove garlic
½ tsp salt 2 dates (or 12 tsp agave) ½ tsp black cumin
1 tsp pepper ½-2⁄3 cup filtered water (or more to thin as ½ medium beet, peeled and cut into chunks
¼ cup water desired) Cayenne, to taste (or fresh hot pepper)
Blend all ingredients, and slowly add Black pepper to taste Black pepper, to taste
½ cup olive oil ¼ tsp kelp granules or other seaweed sea-
soning (optional) Greek Dressing
by Amanda, Raw-G, makes 2-4 cups

1
⁄3 cup olive oil
1
⁄3 cup lemon juice
½ tsp ACV
1 T raw honey
¼ cup fresh oregano
These savory raw groumet dressings are ¼ medium tomato
a great choice for someone transitioning. 1 T red onion
Full of vitamins, minerals and healthy 2 garlic cloves
organic salts, it’s also a go-to to satisfy Pinch of cayenne
cravings. ½ tsp sea salt

Eat for Life | 56

 Salads
Salads are a very important part of a healthful
diet and lifestyle. The goal is to get greens
and vegetables into your diet, nourishing your
body with vital minerals and steering your body
alkaline. Salads are loaded with greens and
vegetables. They are filling and tasty too.
We present two types of salads: green sal-
ads and side salads. We recommend green
Eat More Green... mind and spirit respond.
2 cups lettuce and/or greens, torn into
salads as a main meal, because they are so Salads bite-sized pieces
supremely healthy and nourishing for you. 2 cups of herbs and/or wild edible greens,
Fill up a large salad bowl and eat it like a Garden Salad diced into tiny pieces
meal. The side salads are gourmet, have by Jody, Raw-S, makes 4 cups, photo page 49 Edible flowers (optional, if available)
more fat and fewer greens, and therefore Vegetables or fruit, diced (optional)
are better to prepare as a side dish, served A good salad consists of a variety of
ingredients to liven it up. Normally, we Select at least 2-3 types of lettuces
alongside a green salad, spread onto a raw
use a variety of diced vegetables and fruit. and/or greens, for example red leaf let-
cracker or bread, or as a filling in a wrap.
The Garden Salad is different because the tuce, romaine, kale, spinach, endive, chard
variety comes from the greens used. Use or collard greens, and tear (or cut) them
at least 8 different types of lettuces, herbs, evenly into bite-sized pieces. Select 3-6
edible greens and edible flowers. Wild types of herbs and edible greens, such as
edible greens may be growing outside arugula, mizuna, parsley, basil, dill, cilan-
your front door, between the cracks in the tro, mint, amaranth, purslane, oregano,
cement, and include purslane, dandelion holy basil, thyme, rosemary and dice into
greens, mints and amaranths. Here is tiny pieces. Combine all ingredients into
Costa Rica, we have our own assortment a bowl and mix well. You can mix in your
of wild edibles, including the katuk and favorite fruit and vegetable ingredients too
cranberry hibiscus shrubs. You have many (optional), but this salad will have loads of
options, such that each Garden Salad you flavor as is. Toss with your favorite dress-
prepare will taste unique and divine. Also, ing. Garnish with edible flowers.
be mindful that this salad will be medici-
nal because of the volume of herbs and
wild edible greens in it, so choose wisely,
with intuition and observe how your body,

59 | Eat for Life

Mango Kale Salad Marinated Dinosaur Kale Salad Kaletarian Salad
by Jody, Raw-S, makes 5 cups, photo page 57 by Mary, Raw-S, makes 4 cups by Anna, Raw-S, makes 4 cups

1 bunch of kale, de-stemmed and ripped Salad Salad

into small bite-sized pieces 1 bunch of kale, de-stemmed and ripped 2 cups of kale, destemmed and chopped
2 juicy mangoes, diced with all of the juice into small bite-sized pieces ½ cup of cilantro, chopped
drippings ¼ large red onion, thinly sliced ¼ cup red onion, diced
1 lime, juiced 1 green zucchini, julienned
¼ red onion, diced Marinade
5 Shitake mushrooms, sliced thin
¼ red cabbage, chopped 1 orange, juiced
1 red pepper, chopped Marinade 1 lime, juiced
¾ cup olive or flax oil 1 avocado
Prepare the kale pieces, add the man-
½ cup lemon juice 1/3 cup of sauerkraut and it’s juice (page 75)
go, mango juice and lime juice. Squeeze
1 tsp Celtic sea salt ¼ tsp black salt (optional)
out the juice from the mango seed too.
Cayenne pepper to taste
Use your hands to massage the mango and Toppings
lime juice into the kale leaves. Allow the Final ingredients Handful of carrots, spiralized
kale to marinate for several hours so that 2 avocados, chunked and sprinkled with Handful of beets, spiralized
the juices can pre-digest the kale. Finally, lime Handful of cucumber, diced
mix in the remaining ingredients. 1 tsp Sweet and Spicy Chili sauce (page Handful of tomatoes, diced
96) or 1/8 tsp cayenne pepper Handful of celery, sliced
Cruciferous vegetables, such as kale and Handful of pumpkin seeds
Prepare salad ingredients in a bowl.
cabbage, are hard to digest. Massage
Blend and pour ½ the marinade over the Place the kale, cilantro and red onion
them with fruit or citrus juices, fat or oil
salad, using your hands to massage it in to a mixing bowl. Add all of the marinade
and salt so they are easier to digest. Any
until the kale begins to soften. Add the ingredients. Massage together with your
kale will work for these three recipes. Di-
avocado and Sweet and Spicy Chili Sauce. loving hands and infuse with your inten-
nosaur kale is the most tender and rich
Serve immediately. This salad will keep in tions. Place into a serving bowl. Top it
in chlorophyll.
the refrigerator for 1 week or more. with the salad toppings.

Eat for Life | 60

 Eating each color nourishes the cor-
Chakra Salad responding Chakra…it is a form of color
by Lorna, Raw-S, photo at right
therapy. Add color to give yourself a full
variety of nutrients. Here is a suggestion
This salad was the inspiration of our chefs
of ingredients for each of the chakras.
and staff during our 2013 retreat season,
fondly nicknamed Team Awesome. One
• Red — beet; red pepper; red cabbage;
evening we all came in for dinner to find
strawberries; cranberries; cranberry hi-
the buffet table covered in a colorful ar-
biscus leaves; radish; tomato; red apple
ray of greens, fruits and vegetables. Team
Awesome had prepared a salad that was • Orange — orange pepper; pumpkin;
the colors of the chakras, knowing that sapote; tumeric; carrots; papaya; or-
when we eat the colors of the rainbow, we anges
nourish the whole self. We were encour-
aged to use our intuition to select ingredi- • Yellow — yellow pepper; Napa cab-
ents and to build our plate like a mandala, bage; squash; yellow onion; corn;
a spiritual symbol of repeating patterns mango; pineapple
and colors which represents the universe.
This can easily be a festive recipe to share • Green — any kind of greens, lettuce
with your friends, family and children too. and sprouts; cucumber; zucchini; avo-
Everyone can be creative. Don’t forget to cado; celery
capture a photo of your mandala.
• Blue and Indigo — berries; grapes
Use whatever colorful local, organic
and seasonal ingredients are available. Spi- • Purple — eggplant; sauerkraut; grapes;
ralize, dice, slice and/or grate your ingre- raisins; purple onion; varieties of
dients to create a variety of sizes, shapes Asian lettuces and wild edibles that
and textures. Drizzle your favorite salad have purple leaves.
dressing on top.
61 | Eat for Life
Eat for Life | 62
 Prepare all of your ingredients. Take
Twist and Sprout’ Salad time to cut all of your ingredients in a
Greek Salad
by Susan and Lorna, Raw-S, makes 6 or more cups by Amanda, Raw-G, makes 8 cups
similar shape and size. Use a dry cutting
board to chop the herbs. 4 cups Romaine lettuce, sliced thinly
This salad is well balanced and nutritious.
1 cup spinach, chopped
All flavors are balanced and the presenta- Put the tomato, avocado, ACV, EVOO
½ cup mixed greens, chopped
tion is lovely. It has enough calories to and a sea salt into a mixing bowl. Mix
½ cup bell pepper, sliced thinly then diced
count as a main meal. In fact, it has been with your hands. Add the basil, coriander,
fine
the main salad meal for Chefs Lorna and mango and cucumber and combine well.
½ cup Cherry tomatoes, diced
Susan for months on end, and they are Add the lettuce and mix into the wet mix
½ cup cucumber, diced
thriving! using your hands to twist it all together.
½ cup sweet onion, sliced thinly
Avoid overdoing it and making it mushy.
1 head of butter leaf (or any soft lettuce of ¼ cup raw Kalamata olives, pitted and
Take time to combine well.
your choice) cut into thin strips sliced fine
1 tomato, sliced into long thin strips Transfer the salad to a serving bowl. ¼ cup parsley
1 avocado, sliced into long, thin strips Sprinkle toppings, such as tahini, hemp 1
⁄8 cup basil leaves
1 mango, cut into long, thin strips seeds, sliced almonds, spirulina cruchies, 2-3 cups Greek Salad dressing (page 56)
1 cucumber, peeled, discard seeds and sesame seeds, seaweek, flower petals,
Toss all ingredients in a large bowl.
slice thin nutritional yeast… whatever you will find
Pour dressing serve right away.
Basil & coriander, chopped, to taste satisfying to your taste buds and appetite.
2 T ACV .
1 T EVOO
Sea Salt, to taste

63 | Eat for Life

Side Salads Oriental ‘Noodle’ Delight
by Mary, Raw-G, makes 6 cups, photo at right
Raw Tabouleh
by Amanda, Raw-G, makes 5 cups
Salad
4 scallions, thinly sliced
1 medium cauliflower
2 celery stalks, thinly sliced
1 large cucumber, diced
2 cups green cabbage, very thinly sliced,
1 large tomato, diced
or 2 cups zucchini, spiralized
1 bunch parsley, chopped
1 red bell pepper, julienned
1 bunch dill, chopped
2 cups mung bean sprouts (the long
1 T mint, chopped
white ones)
2 T olive oil
1
⁄3 cup lemon juice Marinade Oriental ‘Noodle’ Delight
1 tsp sea salt 10-15 dried apricots plus 2 dates or a
Zest of 1 lemon few raisins, soaked 1-3 hours
½ cup sesame seeds, soaked 2-4 hours
Chop cauliflower in a food processor.
¼ cup tamari or nama shoyu
Squeeze out excess liquid with paper tow-
½ tsp ginger powder or 1 T fresh grated
els and then transfer to a bowl. Toss with
ginger
remaining ingredients.
½ tsp mustard powder
1 lemon, juiced
¼ cup olive, flax, sesame or pumpkin
seed oil
Soak water from the dried fruit
Blend marinade ingredients until smooth and creamy. You may add some fruit soak
water to get the sauce to blend but the mixture should be quite thick. Mix with your
salad ingredients in a large bowl and let sit for 2 hours or more. Serve warm, room tem-
perature or chilled.
Eat for Life | 64
Heart of Palm Citrus Salad Simple Tuna Salad Mock Tuna Salad
by Mary, Raw-G, makes 6 cups by Anna, Raw-S, makes 5 cups by Jody, Raw-G, makes 4 cups

Vinaigrette 4 cups celery, chopped 1 cup almonds, soaked 24 hours and

1
⁄3 cup cilantro leaves 1 avocado drained
2 tsp shallot, finely chopped ¼ cup dill, diced 1 cup sunflower seeds, soaked 24 hours
1 lemon, juiced 1 lemon, juiced and drained
2 tsp red wine vinegar ¼ cup red onion, minced 1-2 cloves of garlic
1 tsp honey 2 T dulse flakes 1 lemon, juiced
¼ cup olive oil 1 tsp coconut aminos (optional) ½ tsp sea salt
S&P to taste
1
⁄8 tsp mustard powder (optional) 2 T dulce
Pulse celery, avocado, dill and lemon ½ onion, diced
Salad 3 celery stalks, diced
in a food processor and do not over-pro-
1-2 Navel oranges, peeled and sectioned ½ cup carrot, shredded
cess. Transfer to a bowl. Add remaining
2 cups heart of palm fresh (or a 14-ounce ½ cup parsley or cilantro, diced
ingredients and mix well.
jar, drained) cut on the diagonal into 1 apple, peeled, cored and diced
½-inch slices These tuna salads are vegan. We use Add almonds, garlic, lemon juice, salt
1 bunch watercress, cut into 2-inch dulse to add a seafood flavor to raw dish- and dulce in a food processor and process
lengths, thick stems discarded es, plus loads of minerals and saltiness. until smooth. Add sunflower seeds and
2 cups grape tomatoes, halved lengthwise
continue to process until it looks like a
Blend all vinaigrette ingredients except pate. Add water if the mixture is too dry.
olive oil and pulse until the cilantro is finely Put the pate into a mixing bowl and add
chopped. Add olive oil in a steady stream the remaining ingredients. Stir until all
and blend until smooth. Season with salt ingredients are mixed together well.
and pepper. Gently toss salad ingredients,
add the vinaigrette, toss to coat and serve.

65 | Eat for Life

Broccomolli Revolutionary Cauliflower Guacamole Creamy Sunflower Zucchini
By Anna, Raw-S, makes 4-5 cups by Anna, Raw-S, makes 4-5 cups
Hummus
1 head broccoli, chopped into small pieces 2 cups of cauliflower, chopped up by Jamie, Raw-G, makes 6 cups
1 avocado 2 garlic cloves 1.5 cups sunflower seeds, soaked 6-8
1½ cup onion, chopped 3 avocados hours and rinsed
½ lemon, juiced ½ red onion, diced 3 cups zucchini, chopped
1 tsp salt or coconut aminos ½ cup cilantro, chopped ¼ cup + 2 T lime, juiced
1 tsp dried dulse flakes ½ lime, juiced ¼ cup + 2T olive oil
11⁄8 tsp pepper 1 tsp salt, or to taste ½ tsp salt
Pulse all ingredients together in food ¼ tsp coriander powder 1-2 garlic cloves
processor until well combined. Use as a ¼ tsp cumin powder ¾ tsp coriander
filling in green wraps with a little shredded ¼ tsp black pepper 3 T coconut aminos
veggies, sauerkraut and/or mushrooms. Dash of cayenne pepper (optional) water, as needed
Put cauliflower and garlic into a Blend all ingredients in a Vitamix until
These dishes are a great way to sneak food processor and mix briefly until you smooth and creamy – use the tamper and
vegetables into a popular dish (guaca- achieve a fine crumble. Place in a mix- the high speed. If needed, add more water
mole). Plus, by cutting the avocadoes ing bowl. Squeeze in half a lime and add ingredients to thin it out. Adjust season-
with vegetables, you make a guacamole the avocados. Mix and squeeze with your ing and lime juice according to your taste.
that is lower in fat and more economical hands and infuse with love. Add the red
too. pepper, cilantro and spices and mix well.
Serve with your Mexican meal, or wrap up
into a collard with sprouts and veggies.

Eat for Life | 66

 Combine all dressing ingredients
Creamy Cucumber Salad Cabbage & Fennel Salad together and whisk to combine. Combine
by Anna, Raw-S, makes 4 cups by Nicky, Raw-S, makes 4-5 cups
all salad ingredients and mix well. Finally,
4 cucumbers, peeled and sliced thin on 1 medium red onion, finely sliced combine onions, dressing and salad alto-
the round (you can use the spiralizer). ¼ cup red or white wine vinegar gether and fold gently. Add salt if needed
1 white onion, sliced thin
½ T Himalayan salt Dressing
1 lemon, juiced
Celery Slaw
1 T coconut sugar
By Chris, Raw-S, makes 5-7 cups
¼ cup ACV 1 orange, zest from ½ an orange
½ cup Raw Sour Dream Cream (page 95) 1.5 tsp dried rosemary 8 celery stalks
A pinch of salt and pepper 1 tsp ground fennel seed 1 red pepper
2 tsp maple syrup ¼ cup sunflower seeds
Place all ingredients, except the raw
½ tsp salt ½ cup orange slices
sour cream, into a mixing bowl and mix it
¼ tsp black pepper Dice 6 of the celery. Blend the remain-
up well. Leave it to marinate for 5 hours.
¼ cup olive oil ing celery with pepper and seeds until
Strain out the liquid, which you can save
for later use as a base to a dressing. Now, smooth. In a bowl, mix together all ingre-
Salad
add the Raw Sour Dream Cream, which dients until well combined.
Half of a green cabbage, small slice
is probiotic rich! Add salt and pepper to 1-2 fennel bulbs, small slice
taste and mix, mix, mix! 1 cup pea shoots
4-5 sprigs of mint, roughly chopped
¼ cup dried cranberries
¼ cup flaked almonds
Cover the onions in the vinegar, add
a small bit of water if needed, and leave
aside for an hour or longer. Then, drain
and rinse the onions.

67 | Eat for Life

Heart of Palm Eggless Salad
by Anna, Raw-S, makes 4 servings

8 cups of heart of palm

1 red onion, finely chopped
4 celery stalks, chopped
1 bunch parsley, chopped
5 avocadoes
½ tsp tumeric powder
1 T black salt
½ tsp black pepper
2 T Dijon mustard Curried Cauliflower Eggless Salad
Pulse the heart of palm and put into Curried Cauliflower Eggless Salad
a large mixing bowl. Add all remaining by Anna, Raw-S, makes 5-7 cups, photo at right

ingredients and mix well with your hands 2 tsp curry powder
Salad
to mash up the avocado. Season to taste. 1
⁄8 tsp cinnamon
1 head cauliflower, chopped
½ tsp salt
¼ avocado
1 tsp honey, maple syrup, or agave
½ cup red onion, chopped
Pinch of cayenne, black pepper, and cori-
½ cup celery, chopped
ander (to taste)
½ cup dried raisins or mulberries
Pulse cauliflower in food processor
Curried dressing
with avocado. Add to bowl with remaining
¼ cup tahini
salad ingredients. Blending all dressing in-
2 T water
gredients until smooth. Mix dressing with
2 oranges, juiced
salad until well combined. Enjoy in lettuce
1 lemon, juiced
boats with shredded veggies and sprouts.
1 clove garlic, crushed

Eat for Life | 68

 Ramp It Up
Is it time to bring more consciousness into your
food preparation? The suggestions here are for
a more advanced raw food kitchen and lifestyle,
yet are also a helpful and easy way for beginners
to round-out their nutritional requirements. We
encourage everyone to make the extra effort…
the benefits are well worth it.
Plants: The Source for Salt and Minerals
It is universally agreed in health-wise cir- force energy) it takes the body
cles that we consume far too much salt, that to break down the minerals in
refined table salt is an absolute no-no, as is order to utilize them at the cel-
the salt in all artificial, processed foods. The lular level. For that, plants are
controversy lies with whether to use natural your best source of minerals.
mineral salt (e.g. sea salt or Himalayan salt) Just another reminder to eat
in moderation or to not use salt at all. your greens.
One of the few pro-arguments for salt Raw food purists are dead
is that the minerals found naturally in set against salt, including sea
me, sometimes our chefs can’t go without.
salt, including important trace elements, salt. Salt is seen as an anti-
Salt brings out the flavor and balances
are found in the fluids in the human body nutritious substance, hence a poison, as
sweet and sour. In these recipes, salt is
and are vital for human health. This is, it causes irritation and falsely excites the
marked as optional or “to taste”— it is your
of course, a very important discussion, body. Salt overstimulates the taste buds
choice and preference. Also, the chefs stra-
because we are such a mineral-deficient and eventually food doesn’t taste as good
tegically include sun-dried tomato, celery
society. Our natural sources of minerals without salt. Salt causes water retention,
or sea vegetables in recipes for their salty
are water and plants, both of which have such as swollen ankles and bags under the
flavor. Both tomatoes and celery are full of
become severely depleted of minerals be- eyes. Salt inhibits the action of the kid-
natural sodium, and their salty flavor can
cause of pollution and topsoil erosion. The neys. Salt is a combination of sodium and
be concentrated by dehydrating them into
minerals we get from water and salt are chloride. Our bodies benefit from sodium;
either dried tomato slices or celery “salt”.
inorganic. The minerals we get from plant the chloride is a poison. When you eat
Sea vegetables, including Irish Moss and
sources are organic. It does not matter if salt, you feel thirsty because your body is
Nori, are another fantastic source of natu-
you consume minerals from plants, water, sending a signal to dilute the toxicity. The
ral sodium and offer the broadest range of
sea salt or even dirt. The body intuitively solution to pollution is dilution.
minerals of any food found on earth.
knows what to do with minerals. What We’ve done what we can to minimize
does matter is how much effort (e.g. life- the use of salt in these recipes, but believe
by Jody Calvi

71 | Eat for Life

Sprouting in the
Kitchen
This book is all about the raw food diet.
But, have you heard about the raw, living
food diet? Sprouts are the living part of a
raw, living good diet. Sprouts are still alive,
containing all the nutrition and life force
energy to grow from a seed into a plant. When we sprout in the kitchen, we mimic the cycle of nature.
Sprouts are a powerhouse of nutrition. 1. Place 1 cup of dry seeds or beans in a 1-quart mason jar with either a
They are rich in digestible energy and bio- strainer lid or a piece of cheesecloth fastened to the mouth.
available vitamins, minerals, amino acids,
2. Cover with water and soak the seeds overnight or up to 24 hours. Make
essential fatty acids and proteins. These
sure there is enough room in the jar for the seeds to expand as they absorb
nutrients are essential for human health
the water. Every 6-8 hours, rinse and fill with fresh soak water.
and have been used for over 5,000 years by
many civilizations for health and vitality. 3. Rinse and drain thoroughly.

A seed falls to the ground and gets 4. Keep the seeds moist and rinse them at regular intervals, about 2-4 times
rained on. The water triggers the seed to a day. Keep them at room temperature in an area that receives ambient
come out of dormancy and initiate it’s life sunlight.
cycle. The internal chemistry of the seed 5. Sprouts will form after 1-5 days, depending on the type of seed or legume.
changes from being primarily starch to Sunflower seeds, for example, sprout quickly. Lentils may take 4 days.
amino acids. With these building blocks of
6. When they’re done, spread them on a paper towel to let them dry out a
life, the germinating plant starts to grow.
little bit. Store in an airtight container in the fridge.
by Amanda Froelich
You can also sprout seeds in soil in a tray (see sunflower sprouts photo, page 69).

Eat for Life | 72

Recipe for a Healthy Gut
It may seem strange to eat foods that have been fermenting on a shelf for days to weeks, The indigenous Costa Rican culture has
but it’s a practice that has long enriched many cultures and has helped assist human a long-standing tradition of preparing
kind’s optimal health. Asian cultures used to ferment foods out of necessity to preserve a fermented drink that they call ChiCha.
food, but research has shown that the addition of miso and kimchi does more than add It is often made by fermenting maize
salty flavor to dishes, it protects one from contracting different types of cancers, and even (corn), but there is also a version made
boosts the immune system from the high amount of Vitamin C. with pineapple and tapa dulce (sugar
Kombucha, sauerkraut, miso, kefir and yogurts are all fermented foods. You’ve prob- cane). Our employees families have made
ably been including them in your diet for a while now and didn’t realize their benefits. us a few batches, particularly when there
Eating fermented foods supports systematic wellness, increases your intake of antioxi- is cause to celebrate, such as someone’s
dants, and reduces inflammation in the body. It also supports gut health by repopulating wedding. ChiCha is common throughout
the ‘good guys’ that are lost when one takes antibiotics, helps regulate the bowels and Central and South America, although the
increases one’s overall health. recipe varies across cultures.

It is easy to make high quality, high enzyme, digestion-aiding fermented foods. We

encourage everyone to give it a try. The fermentation process is either an anaerobic
(without oxygen) or aerobic (with oxygen) process where you add the ‘good guys’, usually
a probiotic or a starter, who then consume the sugar and multiply profusely. In order to
not accidently introduce and proliferate any of the ‘bad guys’, use only sterile equipment,
lids and utensils, by cleaning them with boiling water and letting them cool off before
use. The timing of fermentation varies with climate and is faster in warmer climates. The
fermenting process never actually stops, so eat/drink your recipe and put it in the fridge
as soon as it has a taste that is favorable to you. If you let it go longer, then you may not
like the taste.
by Amanda Froelich

73 | Eat for Life

Coconut Kefir Coconut Yogurt
Raw-S, makes 2 quarts Raw-S, makes 3 cups

2-quart Mason jar, sterile ¾-1 cup coconut water

7 cups coconut water, warmed to 100˚ 16 ounces coconut meat
1 packet of kefir starter Probiotic powder (2 capsules)
Add ingredients to the Mason jar Blend the coconut water and meat
and stir with a wooden spoon. Leave an until smooth. Add the probiotic powder
inch of empty space at the top of the jar, (simply open the capsules and dump the
which is important since this is an aerobic contents into the blender) and blend brief-
fermentation. Cover with the lid and leave ly. Pour into a jar big enough to allow a bit
in a dark space for 1-2 days. You will see of room to expand. Gently place a lid on
bubbles coming up and, when you open top and set in a dark space for 8-16 hours. Greem Sauerkraut Salad
the lid, the pressure will release and it The longer it cultures, the more yogurty it
will fizz. Your coconut kefir is ready when becomes in taste.
there is no residual sweet taste left and Green Sauerkraut Salad
When you’re ready to eat it, sweeten
bubbles form on top. Store in an airtight Raw-S, makes 2 cups, photo above
it, add vanilla extract or sliced strawberry.
glass container in the fridge and sip away. You can use this wonderful yogurt in 2 cups of sauerkraut (page 75)
To continue making coconut kefir, many ways: smoothies, dressings, stirred 4 T spirulina
keep 1-2 cups residual from the last batch, into chia pudding, used as a dessert with 2 tsp cumin
transfer it to a new sterile Mason jar, add raw chocolate or enjoyed as is with fruit or Add all ingredients to a bowl and mix
7 cups coconut water and repeat. The granola. This yogurt should stay fresh for well.
secondary batches process faster than the at least a week in the fridge, if it lasts that
initial brew, perhaps within 24 hours. long.

Eat for Life | 74

 Sauerkraut, made without an airlock fermenting
lid. Rather a whole cabbage leaf is weighted on top
of the kraut to keep it underwater.
...Then (continuation of Kraut and
Kimchi directions)
Kimchi Fish-Free Add ingredients and their juices to
Raw-S, makes 64 ounces the Mason jar. Beat and smash it into
64-ounce Mason jar, sterile, with airlock the jar (use a Vitamix tamper) to get
fermenting lid all of the air out and to squeeze in the
1 head Napa cabbage, shredded or diced ingredients nice and tight. Add water
small to the top and install the airlock so
2 cups carrots, shredded that no air gets inside the jar (these are
1 cup scallions, chopped anaerobic recipes). Place on a plate to
2 inch piece of ginger, peeled and chopped catch the brine overflow and leave at
Sauerkraut 4 cloves garlic, peeled and whole room temperature in a dark space.
Raw-S, makes 2 quarts, photo above
3 T red pepper flakes The ferment will bubble and pro-
2-quart Mason jar, sterile, with airlock 1 T coconut sugar duce plenty of brine. The red cabbage
fermenting lid 3 T good quality salt makes the brine fuchsia colored. The
2 heads red cabbage, shredded or diced Probiotic: powder from 2 probiotic pills Sauerkraut may be ready within a few
small days or a few weeks and the Kim-
Pulse ginger, garlic, pepper and sugar
2 T sea salt (not optional) chi for at least 1 week or up to a few
in a mini-food processor. Massage cab-
2 onions weeks. Every climate is different. Start
bage with salt, add the spice mix and mas-
½ tsp caraway seeds eating your recipe as soon as it has a
sage some more. Then...
4 cloves of garlic (optional) taste that is favorable to you. Once you
Probiotic: powder from 2 capsules, 2 T open your Mason jar, only introduce
ACV or 2 T miso sterile utensils into the vessel, and
Add all ingredients into a large mixing store it in the refrigerator.
bowl and mix together. Then...

75 | Eat for Life

Fasting: Fortify Your Health
Fasting is a truly profound way to ramp up In this state of physiological rest, some fuel, drink coconut water, herbal
a detox and revitalize the health of your without digestion, all of the organs and teas or green juice.
body. The idea is to put aside this recipe systems of the body can rest, such as cir- There are lots of ways to take it even
book for a short period of time and live culation, endocrine, nervous, respiratory further. For example, a juice feast (it is a
off of only water, coconut water, honey/ systems. If you really think about it, when feast, not a fast) or a honey and lime water
lime water, herbal teas or green juice. Dur- does your stomach actually rest? If you are drink, both give you deep healing with
ing a fast, the body expedites it’s internal eating 3 meals a day and snacking, then sufficient energy to engage in leisurely
healing and restorative processes. Sick and your stomach glands are almost constantly daily activities and fast for longer periods
diseased tissue and cells are broken down, secreting digestive enzymes, every day for of time. Or, do short fasts on a weekly ba-
released and eliminated. Fasting is a deep every year of your life. sis. Finally, the truly committed may con-
cleanse that brings the body to optimal The proper place to fast is in quiet, sider a long water fast or a short dry fast.
health. peaceful surroundings, where the air and These options push your body into a state
Eating food requires a great deal of water is fresh and clean and the people are of ketosis and should only be done with
your internal energy for digestion, par- supportive…somewhere like Farm of Life. readiness, experience and supervision.
ticularly if you eat a standard cooked diet. Guests at Farm of Life are able to arrange a by Jody Calvi
The simpler you eat, the less energy your 7 to 21-day fast with us, when appropriate.
body spends on digestion. For example, It is important to be prepared, understand
if you eat mono meals of fruit, and fruit the rationale for fasting and have a posi-
contains their own digestive enzymes, tive mental and emotional attitude.
then digestion requires minimal effort. If Fasting is actually a lot easier to do
you stop eating altogether, then all of your than you may think. Start simple. Go for a
digestive energy becomes available for 24- or 36-hour fast. Have dinner and then
your body to invest towards other impor- start your fast. You’ll be asleep for a good
tant matters, such as healing. part of it. Drink only water, or if you need

Eat for Life | 76

 Crackers & Chips
Cracker and chip recipes are all considered raw
gourmet. For one, the process of dehydrating
removes water, making them harder to digest.
Plus, these recipes use salty, spicy and/or “cheesy”
ingredients so they are very flavorful.
 Directions: Preparation time for these
recipes is about 20 minutes, plus dehydrator
time. Each recipe makes 2 dehydrator trays.

Raw Cheez-Its
by Amanda, Raw-G, makes 2 dehydrator trays,
photo at left

1½ cups cashews
2 T lemon juice
1 large bell pepper
½ cup nutritional yeast
½ tsp red chili flakes
1 tsp sea salt
2 cups zucchini
1 cup almond meal
2 T ground flax
½ tsp chipotle powder
Combine all ingredients in a high-
speed blender. If necessary, add 1⁄8 cup of
water to thin it out. Let sit for 3-5 minutes
to thicken. Spread your mixture ½ inch
thick on dehydrator sheets with Teflex
sheet and score them. Dehydrate at 115˚
for 10-12 hours. Flip them at 6 hours,
peeling off the Teflex sheet, and finish
dehydrating until crispy.
Raw Cheez-Its
79 | Eat for Life
 Vegetables for crackers
Lasagna Crackers 1 ½ cups zucchini, diced
by Amanda, Raw-G, makes 2 dehydrator trays 2
⁄3 onion
1 clove garlic
This recipe is composed by ‘recreating’ raw
½ red bell pepper
lasagna. It may seem difficult, but the end
8 leaves fresh basil
product is worth it.
¼ cup fresh herbs (thyme, oregano)
Marinara ½ cup packed (optional) greens: arugula,
2 tomatoes spinach, mustard greens
½ cup sun-dried tomatoes
2
⁄3 cup ground flax seeds
½ cup red bell pepper In a high-speed blender, blend all mari-
8 basil leaves nara ingredients together until chunky but
1 clove garlic well combined. Pour into a medium-sized
½ cup herbs (oregano, thyme, etc.) bowl. Next, pulse all ‘cheeze’ ingredients
until course but well combined. Add to the
Cheeze crumble medium-sized bowl. Finally, pulse all all
½ cup cashews vegetables, except the flax seeds, in a food
3 T nutritional yeast processor until well combined and broken
1 lime, juiced down. Add to your bowl of other ingre-
½ T sea salt dients. Pour in ground flax seeds and mix
2 T dried herbs of choice (oregano, parsley, together. Let sit 10-15 minutes to thicken.
basil)
Spread your mixture ½ inch thick on
dehydrator sheets with Teflex sheet and
score them. Dehydrate at 105˚ for 12-14
hours. Flip them at 8 hours, peeling off the
Teflex sheet, and finish dehydrating until
crispy.
Eat for Life | 80
Onion Bread Kale Chips Veggie-Pulp Crackers
by Amanda, Raw-G, makes 2 dehydrator trays, by Amanda, Raw-G, makes 2 dehydrator trays by Amanda, Raw-G, makes 2 dehydrator trays,
photo page 87 photo next page
1½ cups cashews
3 large onions (white or sweet), sliced fine 1 lemon, juiced
The Veggie-Pulp Cracker recipe uses left-
1 cup sunflower seeds ½ cup nutritional yeast
over juice compost. You can make a variety
1 cup flax, ground 1 tsp sea salt
of raw crackers by making a flavorful base,
1
⁄3 cup olive oil 1 tsp dried herb seasoning
adding it to your juice pulp, and adding in a
3½ T namu shoyu or Braggs amino acids ¼ tsp black pepper
binder (ground flax).
Place all ingredients into a mixing Dash of cayenne
1 clove of garlic 3 cups leftover juice pulp (greens, celery,
bowl and stir until well combined. Add
1
⁄3 cup water carrots, cucumber, ginger, turmeric, lemon,
water as needed.
2 bunches kale beet, etc.)
Wet your hands, spread the mixture ½ 2 tomatoes
inch thick on dehydrator tray with Teflex Blend all ingredients, except the kale,
½ red bell pepper
sheet and score them. Dehydrate at 115˚ until smooth and creamy. Cut or tear the
½ tomato
for 12-13 hours. Flip them at 8 hours, kale into palm-sized pieces and place in a
½ lemon, juiced
peeling off the Teflex sheet, and finish medium-sized bowl. Pour the sauce over
1 cup fresh herbs (cilantro, parsley)
dehydrating until crispy. the kale, and massage the sauce into every
½ T chipotle powder
crevasse of the kale.
½ T chili powder
For optimal nutrition, eat your flax seeds Place the coated kale pieces onto dehy- 1 T cumin
ground up and not whole. Once flax drator trays, without using Teflex sheets. ½ tsp cayenne
seeds are ground, they start to oxidize Dehydrate at 115˚ for 6-8 hours until ½ tsp sea salt
and lose potency. We recommend you crunchy. 2 cloves garlic
purchase whole flax seeds and grind
½ cup freshly ground flax
them at home as needed with a coffee
grinder.

81 | Eat for Life

 Place leftover juice pulp in a medium-
sized bowl. In a high-speed blender, add
all remaining ingredients, except ground
flax, and blend until well combined and
creamy. Add in flax and blend once more
until well combined. Add to your juice
pulp and mix thoroughly.
Spread your mixture ½ inch thick on
dehydrator with Teflex sheet and score
them. Dehydrate at 105˚ for 12 hours.
Flip them at 8 hours, peeling off the Teflex
sheet, and finish dehydrating until crispy.

Veggie Pulp Crackers

Eat for Life | 82

 Soups
Raw soups add delicious diversity to your menu.
The fruity soups are refreshing, hydrating and
calorie-rich. The savory, thick and creamy soups
balance out all the sweetness in your diet. Soups
can be lightly warmed on cold days or served
chilled as a gazpacho.
Sweet Soups Pineapple Gumbo Citrus Tomatillo Soup
by Jody, Raw-S, makes 4-7 cups, photo below by Jody, Raw-S, makes 4-7 cups
We love these sweet, fruity soups and we
thank Chris Kendall for introducing us Broth Broth
to this concept. We serve them at our raw ½ pineapple ½ pineapple
food retreat dinners as the first course, ½ cup celery juice (or pre-blended and 2 cups orange juice
particularly after a hot day. These soups strain through a nut-mylk bag)
Chunky Ingredients
are very hydrating with a good dose of 1 lemon, juiced
1 mango, diced
calories. All recipes are simple raw, with-
Chunky Ingredients ½ cup pineapple, diced
out a fat and properly food combined. A
1 cup of pineapple, diced 1½ cups tomatillos, sliced thin
few contain gourmet ingredients, but are
1 red pepper, diced ¼ cup herbs of your choice, diced
simple and healthy. We use the tropical
1 cup cucumber, diced
fruits of Costa Rica, but you can easily
¼ cup cilantro and parsley, diced
create your own sweet soup recipes using
your local, seasonal fruits. For optimal
digestion, eat your soup first and wait 30
minutes before eating your next course.
Directions: Roughly cut broth ingre-
dients and blend until smooth. Pour into
your serving bowl, add in the diced ingre-
dients and mix well. Allow the flavors to
marinate. Garnish with diced herbs and/
or flowers. Serve at room temperature or
chilled. Preparation time: 10 minutes.

Pineapple Gumbo

85 | Eat for Life

Cantaloupe Dill Gazpacho Watermelon Gazpacho Mango Gazpacho
by Jamie, Raw-S, makes 4-7 cups by Mary, Raw-S, makes 4-7 cups by Jody, Raw-S, makes 4-7 cups, photo page 77

Broth Broth Broth

1 cantaloupe, peeled 1 small watermelon 4 mangoes
1½ cucumbers, peeled 2 oranges, juiced 2 cups orange juice
¼ cup fresh dill 1 red pepper 2 limes, juiced
½ cup of mint, cilantro and parsley sprig of rosemary
Chunky Ingredients
1 medium spicy pepper (optional) handful of parsley
1½ cucumbers, peeled
½ inch ginger (optional)
¼ cup fresh dill, chopped Diced Ingredients
Chunky Ingredients 2 mango
Spicy Cucumber Gazpacho 1 cup watermelon, diced 2 red pepper
by Amanda, Raw-S, makes 4-7 cups ¼ cup chives/ green onion, diced 2 celery stalk
1 celery stalk, diced ½ cup herbs of choice
Broth 1 cup cucumber, diced
2 cups cucumber Passion Soup
2 cups pineapple Passion fruit is sweet yet tart and highly by Itzel, Raw-S, makes 4-7 cups
1 T lime juice aromatic. Brimming with Vitamin A, C,
½ onion (optional) iron, copper and magnesium, passion Broth
¼ small jalapeno, seeded (optional) fruit has an anti-cancer effect and re- 2 cups orange juice
1 tsp sea salt (optional) lieves tension, anxiety and insomnia. 1 cup pineapple
¼ tsp chipotle powder (optional) ¼ cup beet (for color)
1 T ginger (optional)
Chunky Ingredients
1 cup cucumber, diced Chunky Ingredients
1 cup pineapple, diced 1 mango, diced
½ cup cilantro, diced 1 passion fruit, seeds and juices
1 tsp olive oil (optional, swirl into the ¼ cup dill, diced (for garnish)
soup at the end) Eat for Life | 86
Lover’s Soup Fresh n Easy Sunshine Soup
by Itzel, Raw-S, makes 4-7 cups by Itzel, Raw-S, makes 4-7 cups by Itzel, Raw-S, makes 4-7 cups

Broth Broth Broth

8 strawberries 2 cups orange juice 2 cups coconut water
3 cups orange juice 1 mango 1 mango
½ cup basil ¼ cup dill ¼ cup chives
1 T honey ¼ cup chives 1 lime, juiced

Chunky Ingredients Chunky Ingredients Chunky Ingredients

1 mango, diced 1 tomato, diced 1 tomato, diced
Black pepper to taste ½ pineapple, diced ½ pineapple, diced
Flowers (for garnish) ¼ cup dill, diced ¼ cup cilantro, diced

Dreamy Guanabana Sensational Soup Orange Melon Berry Delight

by Amanda, Raw-S, makes 4-7 cups by Itzel, Raw-S, makes 4-7 cups by Chris, Raw-S, makes 4-7 cups

Broth Broth Broth

4 cups soursop, pre-blended and strained ½ pineapple 3 oranges, juiced
through a nut-mylk bag 1 cup coconut water 3 cups watermelon
½ pineapple ½ T honey
Chunky ingredients
2 cups orange juice ¼ cup holy basil
1 cup watermelon, diced
1
⁄8 cup basil 1 T ginger (optional)
2 cups strawberries, diced
2 sprigs lavender, stems removed
Diced Ingredients
Chunky Ingredients 1 mango
1 cup pineapple, diced ¼ cup dill
1 mango, diced

87 | Eat for Life

Green Savory Soups Finca’s Green Energy Soup Popeye’s Best
by Jody, Raw-S, makes 3-4 cups by Chris, Raw-S, makes 3-4 cups
Savory soups are loaded with greens and
vegetables, giving us even more of a min- Broth Broth
eral blast and providing the extra savory 1 tomato 4 sweet tomatoes
and salty flavors we often desire. Unlike 1 cucumber ½-1 bunch of spinach/kale
the sweet soups, these recipes often con- 1 lime, juiced 1 mango
tain fat. Most of these recipes are simple 3 celery stalks 3 celery stalks
raw, with or without a fat. A few recipes 1 avocado
Chunky Ingredients
contain gourmet ingredients, but are 1 apple
4 sweet tomatoes, diced
simple and healthy. 2 cups spinach leaves
4 celery stalks, diced
Directions: Roughly cut the broth in- 2 cups cranberry hibiscus leaves
gredients and blend on high for 2 minutes ½ cup sprouts (of your choice)
until smooth and creamy. Pour into your 1 T dulse Tomato Bisque
½ cup arugula, green onions and/or chives by Itzel, Raw-S, makes 3-4 cups
serving bowl. Add in the chunky ingre-
dients and mix well. Allow the flavors to ½ cup basil, dill and/or rosemary
Broth
marinate for several hours. These soups 2 tomatoes
Energy Soup is high energy nourishment.
can be served at room temperature or 1 cup sun-dried tomatoes
It has health-giving properties and is easy
slightly warmed, by either spinning it in ½ cup celery juice
to digest. Look at the ingredients — tons of
the Vitamix for several minutes or warm- ¼ onion
greens, sprouts and vegetables all blended
ing it in the dehydrator. Garnish with 1 red bell pepper
together — with the addition of a healthy
diced herbs and/or flowers. 1 cup basil
fat. You can design your own Green Soup
1 T stevia leaves
recipe, just make sure to include large
1 lemon, juiced
quantities of greens and sprouts and a
1 garlic clove (optional)
modest amount of one healthy fat, such as
avocado, coconut meat or a nut.

Eat for Life | 88

Put the most-watery ingredients in the
Celery Soup Cream of Cucumber Soup
bottom of the Vitamix , such as the cu-
by Amanda, Raw-S, makes 3-4 cups by Amanda, Raw-G, makes 3-4 cups
cumber and tomato, and the less watery
ingredients on top. In this manner, the Broth Broth
ingredients will easily blend altogether. 3 cups celery 1 cup romaine lettuce, chopped
¼ cup brazil nuts or sunflower seeds 1 cucumber, peeled and seeded
Red Pepper Bisque (soaked 8 hours and rinsed) ½ cup water
by Itzel, Raw-S, makes 3-4 cups ½-¾ cup water 1 T lemon juice
1 tsp ginger (optional) ½ tsp crushed garlic
Broth ¼ tsp cayenne (optional) ¼ tsp salt
1 tomato 1½ cloves garlic (optional) ½ avocado, chopped
2 red bell peppers
After blending to a smooth consisten- 2 tsp olive oil
½ avocado
cy, use a nut-mylk bag and strain. Discard [Add the last 2 ingredients to the blender
¼ cup chives
the pulp and keep the liquid, which is after the other broth ingredients have al-
2 T rosemary
your soup. Garnish with hemp seeds. ready been processed well, and blend once
2 tsp paprika more.]
½ tsp cumin
This soup is very healing, mineral-rich,
½ tsp cardamom Chunky Ingredients
and warming even though it is not
½ cup water ½ avocado
above 115˚. The ginger and cayenne
1 T lime juice 1 T fresh tarragon (or 1 tsp dried)
boost the immune system, while brazil
1 garlic clove, with center removed (op-
nuts and celery nourish your hair, skin, This soup is great for the skin, as it’s hy-
tional)
and nails. drating, healing, and nourishing. Thanks
Garnish with fresh parsley and flowers
to Vitamin E, antioxidants, and fiber, it
digests well and provides essential nutri-
ents needed for restoration.

89 | Eat for Life

Veggie Stew Broccoli Cheddar
by Jody, Raw-S, makes 3-4 cups, by Amanda, Raw-G, makes 3-4 cups, photo at left
photo page 87
Broth
Broth 5 cups broccoli florets
1 red pepper 1 medium onion
1 celery stalk ¼ red bell pepper
6 tomatoes, small 1 cup raw cashews
½ cup sun-dried tomatoes 2-3 cups water
2 T lime juice ½-1 tsp Himalayan salt
5 dates 2 garlic cloves
2 tsp cumin ½ tsp chili powder
1 tsp curry 2 T nutritional yeast
1½ cups warm water 1 tsp basil
1 tsp sea salt (optional) 1 tsp oregano
1 tsp parsley
Chunky Ingredients Broccoli Cheddar Soup

¼ cup basil, diced fine Chunky Ingredients

¼ cup dill, diced fine 1 cup of broccoli florets
2 tomatoes large, chopped into small Basil (to garnish)
pieces
1 carrot, julienned Broccoli is an incredible food for heal-
1 red pepper, diced ing the eyes, strengthening bones, and
1 avocado, sliced (optional) aiding in detoxification. This raw soup
makes it easy to consume all its benefits.

Eat for Life | 90

 Infusing Coconut Water or Mylk Asian Broth Soup
by Jody, Raw-G, makes 3-4 cups, photo at right

Infusing your coconut water or coconut mylk with lemongrass and other flavors Broth
makes an amazing broth. Lemongrass is not digestible — it is a grass. Blend the 3 cups coconut water infused with 2 sprigs
coconut water/mylk and lemongrass, and other goodies like ginger or tumeric, of lemongrasss and 1 inch of ginger
on high for several minutes. Strain through a nut-mylk bag. Discard the pulp and ½ cup orange juice
use the liquid infusion as a broth for Asian soup recipes. ½ cup lime juice
½ onion or ½ cup of chives (optional)
Tom Kha Soup Miso Grateful 1 garlic clove (optional)
by Nicki, Raw-G, makes 5-6 cups by Itzel, Raw-S, makes 3-4 cups Red pepper flakes, to taste
• For a Vietnamese soup, also add 1 star
Broth Broth
anise and 1 tsp cinnamon
1 cup coconut meat 3 cups coconut water
4 cups cocnut water 2 T lime juice • For a Thai curry soup, also add 2 tsp
1-2 inches of ginger, chopped 3 T miso curry powder
2 lemongrass stalks, chopped 2 garlic cloves
Chunky Ingredients
4 lime leaves 2 tsp ginger, minced
1 red pepper, thinly sliced
1 clove garlic ¼ cup cilantro
1 carrot, shredded
1 tsp salt 1 T onion, chopped
1 cucumber, sliced into noodles (or, kelp
1 T carrot, minced
Chunky Ingredients noodles marinated in the infusion)
1 T celery, minced
1 small carrot, shredded with peeler 1 heart of palm, sliced thin or shredded
Strain through a nut-mylk bag
¼ zucchini shredded with peeler like string cheese
1 cup crimini mushrooms, sliced Chunky Ingredients ¼ cup cilantro and basil, diced
Pinch of cayenne pepper ½ carrot, spiralized Bean sprouts (to garnish)
½ zucchini, spiralized
½ tomato, diced
¼ cup cilantro, minced
91 | Eat for Life
Eat for Life | 92
 Salsas, Sauces, Dips
& Chutneys
Raw sauces, dips, salsas and chutneys can keep
a raw food diet interesting and satisfying. These
delicious toppings can really save the day. Serve
with veggie sticks, stuff them into vegetables,
pour them over noodles or spread them into
lettuce wraps, sandwiches and Nori rolls.
Heart of Palm Dip Vegan Tarragon Aioli Probiotic Rich Sour Dream Cream
by Amanda, Raw-S, makes 2-3 cups By Anna, Raw-S, makes 2 cups by Anna, Raw-S, makes 2 cups, photo page 93

2 cups heart of palm 1 cup cashews, soaked 8 hour and drained 1 cup cashews, soaked for 1 hour or more
½ cup cashews 1 cup water and strained
2 limes, juiced (possibly more if needed) 2 T cup sesame oil 1 cup water
2 cloves garlic 2 T coconut aminos 3 lemons, juiced
½ tsp sea salt 1 tsp salt 1 tsp ACV
1-2 T nutritional yeast 2 T honey ½ tsp salt
1
⁄8 cup fresh dill ¼ cup fresh tarragon 1 probiotic gelcap
Dash of black pepper 1/8 cup fresh mint Add all ingredients to a high power
Blend ingredients until smooth. Gar- 1 lemon, juiced blender. Open the probiotic and dump
nish with fresh dill. 2 cloves garlic the contents into the blender too. Blend
Pinch pepper and cayenne, to taste until smooth and creamy, adding more
Pesto Sauce Add all ingredients to a high power water or lemon to achieve the desired
by Mary, Raw-G,makes 3 cups blender and blend until smooth and thickness and tartness.
creamy. Add water for desired consistency
2 cups basil leaves, tightly packed
1 bunch parsley
and spice to taste. Walnut Mushroom Pate
by Anna, Raw-G, makes 3 cups
2 T lemon juice and some zest
3-5 cloves garlic Mango Ginger Sushi Dip 2 cups crimini mushrooms
by Itzel, Raw-G, makes 1 cup
1 T light miso paste 1 cup walnuts
½ tsp sea salt 1 mango 2 T tamari
½ cup olive oil 4 T miso 1/4 tsp black pepper
½ cup almond or macadamia nuts (any 2 T minced ginger 2 cloves garlic, crushed
you have handy), soaked and drained 1-2 tsp curry powder (optional) 2 T fresh oregano (or 1 T dried)
Blend ingredients until chunky smooth. Blend all ingredients until smooth. Blend together until smooth and
creamy.
95 | Eat for Life
Magic Pate Tzatziki Sauce Sweet and Spicy Chili Sauce
by Mary, Raw-G, makes 3-4 cups by Itzel, Raw-G, makes 2 cups by Mary, Raw-G, makes 2-3 cups

2 cups pecans, soaked for 10 hours and ½ cup Irish moss (page 136) + ¼ cup 2 red bell peppers, without seeds
drained water, blended on high for 3 minutes into 1 cayenne pepper, without seeds
1-2 cup almonds, soaked for 10 hours and a gel 4 jalapenos or 1 habanero pepper, with
drained 1½ avocados seeds
4 scallions or small green onions 5½ T lime juice 6 soaked dates, pitted
1 bunch parsley 1 tsp sea salt 3 cloves garlic
6 T lemon juice or more ½ tsp black pepper 2 T tamari or Liquid Braggs
2 T olive oil 2 cloves garlic 2 T orange juice
4 T tamari ½ cup dill 2 T lemon juice
1-2 cloves fresh garlic (optional) 1 onion, ½ diced and set aside for garnish 2 T lime juice
Put greens in a food processor with (optional) 2 T ginger
the S-blade and pulse in quick pulses. Add
1
⁄8 cup fresh mint (for garnish) Touch of toasted sesame oil
nuts and pulse again. Add remaining in- Combine ingredients (except ½ diced Blend ingredients together until well
gredients and pulse again. Season to taste. onion) in a high-speed blender and blend combined, but not completely smooth.
The taste can be adjusted for differ- on high, using the tamper if necessary,
ent uses and ethnicities. For Mexican, add until creamy and well combined. Garnish
green peppers, red peppers and Mexican with fresh, chopped mint and diced onion.
spices, and chopped jicama for crunch. Serve over cucumber noodles, stuff into a
For Asian, add more tamari, substitute tomato or eat with vegetables sticks.
the olive oil with toasted sesame oil, add
Mint and dill are good for digestion and
ginger and garnish with sesame seeds.
a healthy colon.
For French, season with tarragon, herbs
d’provence and some Dijon mustard.

Eat for Life | 96

Holy Cheesiness Creamy Alfredo Sauce Healthy Mayonnaise
by Chris, Raw-S, makes 3 cups
Some of us can easily get knocked off Directions: Blend ingredients on high
course by cravings and one common crav- 1½ cup coconut meat until creamy and store in airtight con-
ing is for cheese. Thankfully, it is possible 1 cup coconut water tainer. (You may need to add a tablespoon
to keep that wonderful cheesy flavor and ¼ cup hemp seeds of water.)
creaminess in your recipes…the trick is ¼ cup green onion, chopped
to use cashews, macademia nuts, coconut 1 T fesh rosemary, chopped Raw Vegan Mayonnaise
meat, hemp seeds and/or nutritional yeast. 1 tsp oregano by Amanda, Raw-G, makes 2-3 cups
These cheesy recipes are great served over ¼ cup cilantro
¾ cup water
noodles, on a raw pizza or stacked into a ½ lemon, squeezed
1½ cup cashews or macadamia nuts
vegetable lasagna tower. 2 dates (optional)
3 T olive oil
Blend all ingredients until creamy and 2 T ACV
Cashew Ricotta evenly mixed. If the sauce needs thinning, 1
⁄8 tsp mustard seeds
by Amanda, Raw-G, makes 2 cups blend in more coconut water. If it needs to ½ tsp sea salt
be sweeter, add more dates. 1 pinch cayenne pepper
1½ cup cashews
½ cup water
Nutritional yeast is a micro-culture that
1 lemon, juiced No-Fat Mayonnaise
is abundant in B vitamins, does not
1 T nutritional yeast by Itzel, Raw-S, makes 2 cups
support the growth of candida yeast,
1 garlic clove 2 cups of fresh, chopped heart of palm
and adds a cheesy element to raw food
Dash of onion powder 1 T Dijon mustard
dishes. Many agree it is quite an addition
Salt & pepper to taste 1 tsp salt
to all savory dishes in the plant-based
In a high-speed blender or food pro- lifestyle. 1 tsp agave
cessor, grind almonds until almost a meal, 1 lemon juice
but still chunky. Add remaining ingredi- 1 T ACV
ents and process until well combined. 2 T nutritional yeast
2 garlic cloves (optional)
97 | Eat for Life ¼ cup chopped yellow onion (optional)
Sweet~N~Savory Mint Chutney Mango Chutney
Chutneys by Mary, Raw-G, makes 3 cups by Mary, Raw-G, makes 2-3 cups

1 bunch cilantro 2 large mangos, diced

By their nature, chutneys are sweet 1½ cups mint leaves ½ cup raisins soaked 1 hour
and tangy, fruity and salty, chunky and 1 green chile pepper, seeds removed 2 cloves garlic, crushed and diced
saucy… and they are loads of fun with raw ½ tsp salt ¼ onion, finely diced
food. Flavor sandwiches and wraps or use 1 medium onion, cut into chunks ¾ tsp dried chili flakes
as a relish for your main dish. Store in an 1 T tamarind juice or lemon juice ½ cup pitted dates, pitted, at room tem-
airtight glass jar in the refrigerator for up 2 T honey or sweetener of your choice perature and blended with water to make
to 4 days. ¼ cup water, as needed a paste
Add ingredients to a food processor 2 T raw ACV or any citrus juice
and process to a fine paste, adding enough 1-2 T ginger, minced
water to achieve a thick sauce. 1 tsp Celtic sea salt
¼ tsp garam masala
¼ tsp cardamom
1
/8 tsp clove or allspice
Mango and Mint Chutneys 1
/8 tsp cayenne pepper
Pinch of nutmeg
Mix all the ingredients together in
a bowl. Let the flavors meld for 1 hour
before serving.

Eat for Life | 98

Mango-Celery Chutney Ginger Chutney Orange Marmalade
by Chris, Raw-S, makes 3 cups by Mary, Raw-G, makes 1-2 cups by Mary, Raw-S, makes 4 cups

3 mangoes, pit removed, and chopped 2 large knobs of ginger 1¼ cup orange juice
1 cup celery ½ orange, remove skin and seeds 2 cups dates, pitted and packed
3 dates 1 apple ½ tsp clove powder
In a food processor, pulse all ingredi- 2 T chia seeds ¾ tsp cinnamon
ents until chunky and well combined. 2 cardamom seeds (or ½ tsp powder) 3 tsp orange zest, packed
¼ tsp fenugreek 3 T chopped orange rind
½ tsp cinnamon
Caribbean Pineapple Chutney ¼ tsp nutmeg
Put dates in a food processor with
by Itzel, Raw-G, makes 2 cups S-blade and process. Pour the orange juice
2 T sweetener of choice (agave nectar, through the hole in the top as it is run-
1½ cups pineapple honey, stevia, etc.) ning. Puree until the dates are smooth.
¼ cup yellow onion, finely chopped
Combine all ingredients in a food Add the spices and orange zest and puree
½ tsp ginger, minced
processor and blend until it is chunky- again. Hand mix in the orange rind. Let
¼ cup cilantro, minced
smooth. Keep it chunky. the marmalade chill overnight.
¼ cup wine vinegar
½ tsp chili flakes
½ tsp salt
1 tsp curry powder
Puree the pineapple in a food proces-
sor. Mix ingredients together in a bowl.
Let the flavors meld for 1 hour before
serving. This sauce come out pretty wet,
so if you would like a thicker more syrupy
consistency you can put it in the dehydra-
Creamy Curry Sauce over a bowl
tor for a few hours at 118˚. of raw noodles

99 | Eat for Life

Yummy Thai Sauces Coconut Thai Sauce Creamy Curry Sauce
by Chris, Raw-S, makes 3-4 cups by Itzel, Raw-S, makes 2 cups, photo page 99
These recipes are just a taste of the full
variety of Thai sauces you can make. The ½ mature coconut, meat and water 1 cup heart of palm
trick is to play around with the type of fat, 2-3 celery stalks ½ avocado
seasoning and herbs. 1 carrot 1
⁄3 cup water
1-3 dates 2 T honey
Directions: Blend all ingredients until
2-3 green onions ¼ tsp salt
smooth. To thicken, add more sun-dried
1 bunch Thai basil or basil 2 tsp curry powder
tomatoes, dried zucchini, dried pineapple
1-2 T tamarind (or apricot or lime) 1 tsp ginger, minced
or a handful of seeds. Garnish with fresh
2-4 sun dried tomatoes 1 garlic clove (optional)
herbs and shredded carrot. Perfect over
Ginger (optional) ¼ cup yellow onion (optional)
noodles, particularly cucumber noodles or
Garlic (optional) 2 T lemongrass juice
the Asian Noodle Salad (page 112).
Hot pepper to taste (optional)
Add the coconut water, meat, carrots, Thai Peanut Sauce
Pad Thai Sauce
celery and optional ginger to the blender. by Itzel, Raw-G, makes 2 cups
by Itzel, Raw-G, makes 2 cups
Blend at high speed until smooth using ½ cup peanut butter
6 T tamarind paste the tamper with gusto. Strain through a ¼ cup coconut pulp
6 T raw honey or agave nut-mylk bag and then pour the sauce ½ cup coconut water
2 lemons, juiced back in the blender. Blend with dates, ½ cup cilantro
2 garlic cloves green onions, optional garlic, hot pepper, 1 lime, juiced
1½ T ginger, minced sun dried tomatoes and tamarind. Blend ¼ cup chives
Spicy peppers to taste well. 1 tsp ginger
½ cup almonds, soaked 4 hours
1 garlic clove
1 cup green onions
2 T soy sauce or coconut aminos
1-2 T honey
¼ tsp black pepper

Eat for Life | 100

Fiesta Mexico Simple Salsa
by Chris, Raw-S, makes 3 cups, photo page 93
Doesn’t Mexican cuisine have the best
salsas and dips ever? Fortunately these 6 Roma tomatoes
favorites are raw — and can be made as ½-1 bunch cilantro
simple raw or gourmet. In days of old, you 3 green onions
may have eaten your salsa and guacamole 2-3 dates or 1 mango Raw Mole
1 lime, juiced by Itzel, Raw-G, makes 6 cups
with chips or on a taco. Now, try eating
them with veggie sticks, in a wrap, in cab- ¼ pineapple (optional) 1 cup almonds
bage leaves as a taco, or with any dish that ¼ cup sun dried tomatoes (optional) ½ cup peanuts
needs a spicy Tex-Mex addition. Hot pepper to taste (optional) 1 cup raisins
Cut the top ¼ off of the tomatoes ¾ cup cacao powder
Tomatillo Salsa (stem end) and put aside. Dice all of the 6 garlic cloves
by Jody, Raw-S, makes 2 cups remaining tomatoes (and optional pine- 1 onion
apple) and place in a bowl. Finely chop 4 tsp cumin
9 tomatillos
the cilantro and tops of the green onion 1 Guajillo chili
¼ onion
and mix in with the tomatoes. Blend the 3 Chipotle chillies
1 lemon, juiced
tops of the tomatoes with the bottom of 1 tsp cinnamon
¼ cup cilantro
the green onion, lime, dates or mango, 1½-2 tsp sea salt
1 tsp jalapeno, seeds removed (optional)
optional sun-dried tomatoes and hot pep- 3 T agave
1 avocado
per. Blend until smooth, adjusting to taste. 2 ½ cups of water
Add everything except the avocado to Pour over diced ingredients and mix well. 1 T oregano
a food processor and process well. Then,
Blend all ingredients together, using
add the avocado and pulse it into the
the Vitamix tamper to help you blend. It
mixture.
will be smooth and thick. Garnish with
sesame seeds.

101 | Eat for Life

Baja Sauce Holy Guacamole
by Amanda, Raw-G, makes 2-3 cups by Anna. Raw-S. Makes 5 cups

1½ cup cashews 5 avocadoes

1½ bell pepper ½ red onion, chopped
2 cloves garlic 2 garlic cloves, crushed
2 limes, juiced ½ lime, juice
½ tsp sea salt ¼ cup cilantro, chopped
Dash of black pepper (optional) 1 red bell pepper, chopped fine
1 tsp chili powder (optional) ½ tsp salt
½ -1 tsp chipotle powder (optional) ¼ tsp cumin
½ small tomato (optional) Pinch of smoked paprika, coriander, cay-
½ onion (optional) enne or chiptole (to taste)
1 tsp cumin (optional) Mash together all ingredients in a
½ -1 tsp paprika (optional) mixing bowl until it is super creamy and
½ cup cilantro (optional) also slightly chunky. Add more spice to
In a high-speed blender, combine all your liking. Generally, keep it simple, as it
ingredients, except cilantro, until smooth. usually accompanies many other complex
Then, add cilantro and pulse until well flavors.
combined.
For a very quick guacamole (with only
a few ingredients), mash your avocados
with ½ cup salsa.

Eat for Life | 102

Tomato Sauces Simple Marinara Sauce
5-6 Roma tomatoes
¼ cup sun dried tomatoes
by Chris, Raw-S, makes 2-4 cups
Tomato sauces are in all of our favorite 2-3 dates or 1 mango
meals, right? We use them in pizza, pastas, 2 green onions
This is a thick and smooth marinara,
barbecues and more. Some sauces are Oregano or arugula to taste
although not as thick as some of the other
thicker than others and some are seasoned Small bunch of basil
tomato sauces in this section. The direc-
more than others. Having command of Garlic to taste (optional)
tions also give an alternative to make
the tomato sauces is an essential skill in Cumin to taste (optional)
the sauce chunky too, which is fun to eat
the raw food kitchen. ½ head cauliflower or broccoli (optional)
served over noodles.
If you have a dehydrator, slice ¾ of the
tomatoes into ¼ inch slices and partially
Secrets for Thickening Tomato Sauces dehydrate for 4-6 hours at 109˚. If you do
not have a dehydrator, blend the rest of the
tomatoes (either partially dehydrated or
Ketchup and pizza sauces are thicker than a marinara sauce. Some people
fresh) with the sun dried tomatoes, dates/
like their marinara sauces thick too. Here are some tricks of the trade to help mango, oregano/arugula and optional
you thicken your sauces: ingredients. Add more sundries to thicken
1. Squeeze the guts out of your tomatoes. Before adding tomatoes to the blender, the sauce. If you did not partially dehydrate
first remove the juice and seeds from them. Or, choose Roma or Cherry toma- the tomatoes, then you will double the
toes, which are a lot less juicy. amount of sun-dried tomatoes to thicken it.

2. Use sun-dried tomatoes or partially dehydrated tomatoes. If you are adding If you want a chunky tomato sauce, for
any type of fruit or veggie to the recipe, for example pineapple or zucchini, example to put on top of zucchini noodles,
make them dehydrated too. then add cauliflower/ broccoli (or any
vegetable of your choice) to the sauce and
3. Add a fat to the recipe, for example the raw ketchup recipe has olive oil.
pulse lightly in the blender, using the tam-
4. As a messy last resort, strain your sauce through a nut-mylk bag. per to push the bits into the blade.

103 | Eat for Life

Pizza Sauce Raw Ketchup Raw BBQ
by Mary, Raw-G, makes 4 cups by Amanda, Raw-G, makes 2-3 cups by Amanda, Raw-G, makes 2 cups

1½ cups tomatoes, diced ½ cup sun-dried tomatoes

This recipe is similar to the Simple
3 T dates 4 Medjool dates
Marinara Sauce (page 103), but uses
¼ cup olive oil 2 T herbs (oregano, thyme), minced
more seasonings and more sun-dried
1 tsp sea salt 1½ T ACV
tomatoes. Pizza sauces should be thicker
1 T ACV ½ tsp mustard seed
than a marinara sauce.
½ cup sun-dried tomatoes ¼ tsp black pepper
2 cups sun-dried tomatoes, in ½ cup ¼ cup purple onion
In a high-speed blender, combine all
water and soaked 2 hours 2 garlic cloves
ingredients until smooth and creamy.
1 medium tomato, chopped 2 T olive oil
Serve with raw burgers or as a relish to
2 large or 5 small dates, pitted ¼ cup tomatoes, chopped
any main dish. Store 3-4 days or use im-
2 medium cloves garlic ¼ tsp cayenne
mediately.
15 basil leaves 1 tsp cumin
¼ onion, chopped To keep the robust flavor of your fresh ½ T paprika
1 tsp sea salt herbs, add them at end of preparation ½ T lime juice
¼ tsp oregano and use the pulse feature instead of the 2 tsp Liquid Smoke (optional)
½ tsp Italian seasoning blend. Pulsing helps maintain optimal In a high- speed blender, combine
Blend everything together with the flavor and in this way the basil, in par- all ingredients on high until smooth and
tomato soaked water until smooth. This ticular, won’t turn bitter. creamy. Serve with raw burgers or as a rel-
sauce freezes well. ish to any main dish. Serve immediately or
store up to 5 days in an airtight container
in the fridge.

Eat for Life | 104

 Entrees
You’ll be surprised at how easy it is to master the
entrees. In this section, we give you the 101 of
dinner staples and teach you the skills so that
you will able to prepare an enormous variety of
dishes, far beyond the few recipes given here.
Must Try Entrees Chop the mushrooms into medium-
sized pieces and place in a dehydrator at
Tomatoes Stuffed with Moroccan
115˚-118˚ for 1-2 hours. Place the dehy- Mango Chutney
Cocobutter Veggies by Lacey, Raw-S, makes 6 tomatoes, photo at right
drated mushrooms and defrosted cauli-
by Chris, Raw-S, makes a lot!
flower together in a large bowl. 6 tomatoes
This creamy, flavorful and filling dish Cut the top (stem end) ½ of the toma- ½ red onion, diced (optional)
is reminiscent of East Indian food. It is toes off and place in the blender with the 1 orange, lemon or lime, juiced
Chris’ favorite “Cravings Busters” dish of coconut milk. Roughly chop the remain- 2 mangoes, diced
all time! ing tomato bottoms and place in the large 4 celery stalks, diced
bowl. 1 tsp cinnamon
1½ cups coconut mylk (page 41)
¼ tsp cumin
6 large tomatoes (beefsteak or heirloom) Add sun dried tomatoes, green onion
¼ tsp dried oregano
10-20 crimini mushrooms, chopped bottoms, ginger and optional ingredients
¼ cup fresh herbs (any herbs you have on
½ a head cauliflower, chopped to the blender. Blend until thick and
hand), chopped finely
½ cup sun-dried tomatoes smooth. Add more sun dried tomatoes if
3 T dried fruits, dates, raisins or cranberries
2 green onions you need to thicken the sauce. At the end,
S&P to taste
1 bunch of cilantro add the green onion tops and cilantro to
1 thumb of ginger the pitcher and pulse. This will leave a bit Core tomatoes, saving the tops for
Garlic (optional) of texture. Pour over chopped veggies in chutney. Place tomatoes in dehydrator at
Cumin, turmeric or chili powder (op- the mixing bowl and combine well. Serve 105˚ for 6-8 hours. To make the chutney,
tional) as is or over a Heart of Palm Rice (page mix together remaining ingredients in a
119). bowl. Place in the refrigerator and let sit.
Chop the cauliflower into bite-sized
One hour prior to dinner, remove toma-
pieces and place in the freezer for 12-24
toes from dehydrator and scoop out the
hours. Take the cauliflower out of the
tomato seeds. Fill tomatoes with mango
freezer to thaw at room temperature about
chutney. Return to dehydrator at 115˚ for
4-6 hours before mealtime.
1 hour. Top with tahini drizzle (optional).

107 | Eat for Life

Eat for Life | 108
 2 cloves garlic, pressed
Raw Tacos with Walnut Meat Raw Corn Tamales 1 tsp fresh oregano, chopped
by Amanda, Raw-G, makes 6-8 tacos by Anna, Raw-G, Makes 15 tamales
Dash hot pepper or hot sauce
2 cups walnuts Corn Tamales Blend oil and spices until combined.
1 cup carrots, shredded 5 cups corn Add to mushrooms and coat well. Dehy-
2 T olive oil ½ cup pine nuts drate in a bowl at 115˚ for 2-3 hours until
1 T lemon juice 2 cup sunflower seeds soft. Squeeze out excess oil. Place 2⁄3 cup of
1 tsp sea salt 1 tomato, seeded and diced tamale on a plate (or use roasted banana
2 tsp chili powder ½ cup sun-dried tomatoes, soaked leaves) and a handful of mushrooms on
1 tsp chipotle powder 1 cup zucchini, chopped top. Dehydrate for 2-3 hours. Decorate
1 tsp cumin 1 red pepper, chopped the plate with other sauces, such as Simple
¼ tsp black pepper 2 tsp salt Salsa (page 101), Raw Mole (page 101) or
2 cups Simple Salsa (recipe page 101) ¼ tsp pepper Raw Vegan Sour Cream (page 95).
2 cups Great Guacamole (recipe page 102) 2 tsp cumin
2 cups Baja Sauce (recipe page 102) 2-3 T smoked paprika
6-8 cabbage leaves or lettuce wraps Classic Stew
1 lime, juiced
by Chris, Raw-S, makes 8-10 cups
Pulse walnuts in a food processor 1 onion, chopped
until crumbly (not too fine). Transfer to 2 cloves of garlic, pressed 5 tomatoes
a medium-sized bowl. Add carrots, olive ¼ cup cilantro 1 cucumber, diced
oil and lemon juice, and massage together 7 stalks celery, diced
Pulse corn and nuts. In a bowl, mix
until the walnut’s natural oils mix. Add 1 bunch cilantro
together all ingredients.
spices, stir with a spoon. Store in a con- 1 pound spinach
tainer until you are ready to use. Marinated Mushrooms Dice half of the tomatoes, the cucum-
2 cups Crimini or Shitaki mushrooms, ber and celery and toss together in a bowl.
Put it together in cabbage leaves or
sliced Blend remaining ingredients. Combine
lettuce wraps, place walnut meat on the
½ cup olive oil everything in a large bowl and mix well.
bottom, followed by salsa, guacamole, and 1
⁄8 cup S&P Allow flavors to marry before enjoying.
Baja sauce.
1½ tsp tamari
109 | Eat for Life
Gourmet Falafel Balls Dinner at a Farm of Life Raw Retreat
by Amanda, Raw-G, makes 20-30 balls
We cater the raw food retreats for Chris Kendall, Sam Mielcarski, Ellen Livingston
3 cup garbanzo beans, sprouted
and others. While each retreat has their own characteristics, they have similar dinner
1 cup onion, chopped
menus. Each dinner
2 cloves garlic
starts with a hydrating
1 cup sunflower seeds, dry
½ cup flax seeds, ground juice or soup course.
¼ cup lemon juice Then, we serve a main
¼ cup parsley, chopped dish with salad. Retreat
2 tsp olive oil guests always ask us to
2 tsp coriander share our recipes and
3 tsp cumin menu, motivating us to
1 tsp Nama Shoyu
create this book.
Alfalfa sprouts (for garnish)
Grind sunflower seeds in food proces-
Sample raw retreat dinner menu
sor until fine. Set aside. With food pro- Dinner 1 Japanese night: Raw Nori rolls with soup and salad
cessor running, add garlic and run until
Dinner 2 Mexican night: Classic stew in romaine wraps with salsa, guacamole, heart
chopped, then add garbanzos and process
of palm rice and chopped greens
until mashed. Add mixture to sunflower
seeds. Pulse onion in food processor Dinner 3 Italian night: Lasagna with side of Alfredo pasta and Caesar salad
until very fine. Add onions and remain-
Dinner 4 Keep it Simple: Soup, fruit plate and salad
ing ingredients to the bowl. Combine
well. Shape into golf balls and dehydrate Dinner 5 Mediterranean night: Falafels with tabouli salad and green salad
at 140˚ for 1 hour. Reduce heat to 115˚
for 4-6 hours until crispy on the outside, Dinner 6 Asian night: Pad Thai noodles and spring rolls
soft inside. Serve on a salad or in a falafel Dinner 7 Pizza party with salad
sandwich (Tzatziki Sauce, page 96).
Eat for Life | 110
111 | Eat for Life
Oodles of Noodles Asian Noodle Salad
Slice the Napa, red cabbage and red
pepper thin like noodles and chop the bok
by Chris, Raw-S, makes 5 cups
We make our noodles out of vegetables. choy. Using a mandolin, spiralizer or juli-
Zucchini is the most popular, but you can ¼ head Napa cabbage or 1 head romaine enne peeler, make noodles out of zucchini
also use cucumber, beet, carrots, cucumber, 1 medium zucchini and optional Daikon. Dice tops of green
green papaya, squash and even coconut 4-6 large stems of bok choy onions. Slice mushrooms. Add optional
meat. Thanks to some useful noodling
1
⁄8 head red cabbage bean sprouts. Mix all ingredients. Serve
tools, making noodles is quick and easy. ½ red pepper with your favorite curry sauce (page 96).
The tools are called spiralizers or vegetable 4 Shitake or Crimini mushrooms
spiral slicers and they are sold with mul- 2 cups bean sprouts (optional)
tiple blades for different shapes and sizes. Diakon radish to taste (optional)
You can spiral into spaghetti or ribbon cuts.
Don’t forget the mighty julienne peeler, an-
other essential tool for your kitchen. Also,
you can find kelp noodles for sale online
and in stores. They don’t taste fishy and will
take on the flavor of the spices you use. Let
them marinate for a while. Favorite Combinations
• Greek: Cucumber noodles with the Tzatziki Sauce (page 96) and Mint Chutney
Basic Noodle Recipe (page 98).
1. Make your vegetable noodles • Asian: Kelp noodles with Thai Peanut Sauce (page 100).
2. Marinate in lime juice and spices or a
• Italian: Zucchini noodles with Simple Marinara (page 103), Pesto (page 95) or
coconut water infusion (page 85)
Creamy Alfredo (pages 97) sauces.
3. Pair with a yummy sauce, dip, chutney
or salsa (pages 95-104) • French: Beet ravioli, using the wide ribbon cut, with Magic Pate (page 96).
4. Add garnish • Thai: Asian Noodle Salad (this page) with your favorite Thai sauce (page 100).

Eat for Life | 112

Lasagna Raw Lasagna
Sprinkle zucchini slices with sea salt
and place in dehydrator at 114° for up to
by Amanda, Raw-G, makes 3-4 plates
If you have come this far in this recipe an hour to soften them
book, then you can do a raw lasagna. 1 zucchini, cut lengthwise in very thin pieces
To assemble your tower, place 3-4
All of the recipes are on previous pages. 1 tomato, cut lengthwise into thin pieces
zucchini slices, slightly overlapping, in
Now it is just a matter of building it. Raw 1 T fresh thyme, finely chopped
the center of the plate, in the shape of a
lasagna is simply a tower of sliced veg- 1 T oregano, finely chopped
square. Spread dollops of your sauces over
gies, yummy sauces and Italian herbs, all S&P to taste
it. Sprinkle herbs over the sauces and then
layered on top of one another in a delight- Whole basil leaves (for garnish)
place slices of tomato on top. Repeat twice
ful way. ½ cup Simple Marinara or Pizza Sauce
more. Garnish with more herbs, basil leaves
(pages 103-104)
Raw lasagnas are hardly ever the same, and another dollop of one of the sauces,
½ cup Pesto Sauce (page 95)
because there are a variety of sauces to and drizzle the sauce across the plate too.
½ cup Cashew Ricotta (page 97) or Pizza
mix and match into your recipe. For ex-
Cheese (page 124)
ample, you can use the Pesto Sauce (page The building of a vegetable tower in progress
95), a cheese sauce (page 97) or any of the
tomato sauces (pages 103-104) with the
Pizza Cheese (page 124).
You can build your tower into a serv-
ing dish as one large lasagna, much like
your mother did, and then slice it into
squares and serve. We build individual
towers onto plates and drizzle sauces on
top, which is what Amanda teaches in this
recipe.

113 | Eat for Life

Raw Burgers & Fries Best Raw Burger Ever!
by Nicky, Raw-G, makes 9 large patties
Raw Burger 2 cups semi-dried tomatoes (if they are
by Amanda, Raw-G, makes 12-15 burgers
completely dry, soak them for about half
1½ cups almonds an hour)
1½ cups pecans 1 cup pecans
4 large carrots 1 cup walnuts
1 medium brown onion ¾ cup pumpkin seeds
Best Raw Burger Ever
2 handfuls parsley
Papaya Fries 1 cup sunflower seeds
3
⁄8 cup lemon juice 1 ½ cup oyster mushroom (or other
by Anna, Raw-S, makes 4 cups
1½ tsp salt mushroom)
3 tsp rosemary 1 ripe papaya
5-6 sprigs thyme
1½ tsp tarragon 1 tsp curry spice
2-3 cloves garlic
2 tsp curry powder 1 tsp smoked paprika
3 T nama shoyu
Lime, juiced
Grind nuts in a food processor. Add 3 T olive oil
in remaining ingredients and pulse until Remove papaya skin and seeds and Juice of 1 lemon
well combined. Using your hands, form slice like homemade French fries. Place on 2 zucchinis, grated
the mixture into patties. Place onto de- a dehydrator sheet. Make a marinade with 3 carrots grated
hydrator trays (without the Teflex) and remaining ingredients and brush all sides 2 cups arugula, shredded
dehydrate at 115˚ for 10-12 hours, flipping of the papaya fries. Dehydrate for 6-hours
Blitz all ingredients, except the veg-
after 6-8 hours. at 115˚ until fries are crispy on the outside
etables, in a food processor to mix to-
and sweet and juicy on the inside.
gether well. The consistency should be a
Turn your burger meal into a banquet! Wrap your burgers in collard greens or lettuce little chunky still. Add to a bowl with the
leaves. Top with red onion, tomato, avocado, marinated mushrooms, dehydrated vegetables. Season to taste and combine.
onion and anything else you love. Serve with BBQ Sauce (page 104), Ketchup (page Form into 9 patties. Put on a dehydrator
104), Pizza Cheese (page 124) and/or Baja Sauce (page 102). sheet and dehydrate for 7-8 hours at 115˚.

Eat for Life | 114

115 | Eat for Life
Wrap It Up
Favorite Combinations
Wraps are a wonderful go-to meal, espe-
cially if you have dips and spreads wait- • Asian: Dehydrated Wrap (page 117) with Oriental Noodle Delight (page 64)
ing in the fridge, ready to pair with your and Sweet and Spicy Chili (page 96) as a dipping sauce.
favorite wrap and veggies.
• Indian: Lettuce wrap with Ginger Chutney (page 99) and Mango Ginger Sushi
What do you use as the wrap? Any (page 95) as a dipping sauce.
kind of leafy green works great, the bigger
• Thai: Napa cabbage with Creamy Curry Sauce (page 100) and Mango Chutney
and more robust the leaf, the better. Some
(page 98).
of the handiest are kale, collard, romaine,
cabbage, boy choy and Napa cabbage. Or, • Mexican enchilada: Dehydrated Wrap (page 117) with Simple Salsa (page
use the recipes in this section to make 101), Baja Sauce (page 102) and/or Raw Mole (page 101).
dehydrated wraps or crepes.
• Classic Mexican: Romaine wraps with Great Guacamole (page 102) and Toma-
tillo Salsa (page 101).
Basic Wrap Recipe
1. Choose your wrap • Italian: Kale wraps with Pesto Sauce (page 96) and Cashew Ricotta (page 97).
2. Choose a dip, sauce, salsa or chutney
• Asian: Vietnamese Crepe (page 117) with Magic Pate (page 95) and Papaya
to use as a spread
Spice (page 52) or Thai Lime Dressing (page 55).
3. Pile in your favorite veggies, sliced
thin, salad and sprouts • American: Goddess Wrap (page 118) filled with either Raw-S or Raw-G Tuna
4. Assemble the wrap: some wraps you Salad (page 65).
can roll up and cut in half, others you
• Mediterranean falafel: Using white cabbage leaves as your ‘pita’ with Falafel
build like an open-face sandwich
Balls (page 110) and Tzatziki Sauce (page 96) .
5. Drizzle sauce and/or garnish on top
• Rainbow Fruit Wrap: Collard leaf wrapped around thickly cut mango, avocado
and papaya.

Eat for Life | 116

Vietnamese Crepe Dehydrated Wrap
by Itzel, Raw-G, makes 6 crepes by Amanda, Raw-S, makes 3 wraps,
photo page 115
4 cups coconut meat
¼ cup coconut water 1 large zucchini
¼ cup lime juice 3 red bell pepper
½ cup loose basil 1 tomato
¼ cup mint leaves ½ onion
1½ cups carrots, shredded Dash of sea salt
2 T fresh turmeric, chopped ½ cup ground flax (possibly more
1½ tsp salt if you’d like it thicker)
1 T ground flax ½ cup young, soft coconut meat
3 dates Blend all ingredients, except
2 tsp hot peppers, minced (or to taste) flax, in a high-speed blender
1 medium yellow onion until smooth. Add flax, blend
4-6 garlic cloves and let thicken for 10 minutes.
In a Vitamix, blend all ingredients, ex- Using Teflex sheets and dehydra-
cept carrots and herbs, until smooth. In a tor trays, spread ½ inch thick in
food processor shred the carrots, then add a circle. Dehydrate for 7-8 hours
the herbs and pulse to mince. Mix the two until soft and pliable.
together in a bowl. Use very wet hands to
spread on a dehydrator tray with Teflex
sheet. Dehydrate at 115˚ for 3 hours, then
flip onto grated sheet (without Teflex) and
dehydrate for another 2-3 hours.
Kale wraps; Enchilada with Baja sauce
and Great Guacamole; Vietnamese
Crepes with Papaya Spice Dressing

117 | Eat for Life

Green Goddess Wrap P lantain Wraps
by Anna, Raw-S, makes 3 large wraps by Nicky, Raw-S, makes 2 wraps

1 cup of packed greens, using an assort- 3 unripe plantains

ment of kales, bok choy, herbs, arugulas, 6 T ground flax
scallions and any greens you have on hand 12 T water
5 cups of Zucchini, chopped 2 handfuls cilantro
1 white onion, chopped 2 tsp curry powder
2 garlic cloves 2 tsp black cumin
3 sweet cherry peppers (optional) ½ tsp salt Plantain wrap
1 ½ avocado Combine water and flax, stir and let sit
2 tsp Himalayan salt It takes finesse to make the perfect wrap.
for 5-10 minutes. Add all ingredients to a
1 cup of water If they get too dry or if they were made
blender and blend on high, using a tamper
1/3 cup psyllium husk too thin and uneven, then they will crack
to push the ingredients together. Blend
and not roll well. Ideally, when dehydra-
Pack your vitamix pitcher with the well until smooth. Spread the batter onto
tion is complete, the wraps will be dry,
greens, zucchini, onion, garlic, pepper 2 dehydrator trays with Teflex sheets.
but not brittle. The Teflex sheet will peel
and water. Blend with the tamper and Spread it evenly and thick enough so there
away easily without sticking. The wraps
make space for the rest. Add avocado and are no holes. Dehydrate at 115˚ for 8
will be easy to roll without tearing. Here
salt and blend again. Add the psyllium hours. Flip the wrap after 5-6 hours, peel-
are some tips: Spread the batter onto
husk and blend one last time. Prepare 4 ing off the Teflex sheet. The wraps should
the Teflex sheet evenly, thin and smooth.
dehydrator trays with Teflex sheets and not be too gooey when flipping. Finish
Make sure there are no holes and keep
pour the mixture onto the 4 trays in even dehydrating for another 2-3 hours.
the thickness even throughout. Rotating
amounts. Spread the batter evenly and
the tray as you spread helps a lot.
smooth to the shape of your choice. Dehy-
rate for 8 hours at 115˚.

Eat for Life | 118

Rice
Rice is a staple in so many cuisines, including our favorites, Mexican and Asian. We use white vegetables, commonly cauliflower and
jicama. Here in Costa Rica, we use heart of palm too.
Directions: Add ingredients to a food processor and pulse until you achieve the consistency of rice. Place on a dehydrator tray and
dehydrator at 115˚ for about 3 hours. Keep it warm until ready to serve. Preparation time: 5-10 Minutes.

Heart of Palm Rice Mexican Rice

by Itzel, Raw-S, makes 2 cups by Itzel, Raw-S, makes 1-2 cups Favorite
1 cup heart of palm, cauliflower or jicama, 1 cup heart of palm, cauliflower or jicama, Combinations
minced minced
¼ cup chives or green onions, minced ¼ cup carrots, finely diced • Mexican: Mexican Rice (this
1 lime, juiced ¼ cup green peas page) with Raw Mole (page 101)
1½ medium yellow onions and a side of Great Guacamole
(page 102).
Asian Rice 2 tomatoes
by Itzel, Raw-G, makes 2 cups 2 T lime juice • Asian: Asian Rice (this page)
3 tsp cumin served to the side of Oriental
1 cup heart of palm, cauliflower or jicama,
1 tsp salt Noodle Delight Salad (page 64).
minced
¼ cup carrot, minced Blend the tomato, lime, cumin, salt, • Caribbean: Heart of Palm Rice
2 T celery, minced and yellow onion in a high-speed blender (this page) tossed with the Carib-
¼ cup green onion, minced until smooth. Mix everything except the bean Pineapple Chutney (page
1 garlic clove, minced heart of palm in a bowl. Dehydrate at 118˚ 99).
2 T Nama Shoyu for about 3 hours until the sauce becomes
• California roll: Asian Rice (this
1 T sesame oil pasty. Mix with the minced heart of palm
page) with veggie and avocado
½ tsp chili flakes for spice (optional) and it’s ready to serve.
slices rolled in Nori (page 120).
1 tsp sesame seeds for garnish (optional)

119 | Eat for Life

Raw Nori Rolls Tips for How to Roll
The best kind of wrap is the Nori wrap.
• Lay down your Nori sheet, put a leaf down first, and build up your ingredients on
As with all of the raw wraps, there are so
top of the leaf. This will help prevent the Nori from getting too wet and tearing.
many fun and satisfying ways to stuff your
• Have pretty sticks of veggies and herbs sticking out the ends.
Nori and roll it into a delightful meal. As
a sea vegetable, Nori is a wonderful source • Play around with cutting them into different sizes and patterns. Or don’t cut it
of minerals and is nutrient dense with io- and eat it like a cigar.
dine, calcium, iron, chlorophyll and more. • Wet the edge of the Nori when you are ready to seal your roll.
Buy Nori that is labeled raw and comes
from a Fukushima-safe zone.
Favorite Combinations
Mock Spicy Tuna • Slices of mango and avocado with sprouts.
by Jody, Raw-G, makes 1 cup • Sushi Rice (this page), veggie slices and Mango Ginger Sushi Sauce (page 95).
1 carrot • Mock Spicy Tuna (this page) with veggie slices.
1 red pepper • Magic Pate with the Asian seasonings (page 95), veggie slices and a pile of herbs.
1 inch ginger
• Mock Tuna Salad (page 65), veggie slices and a pile of herbs.
2 garlic cloves
Cayenne to taste
Blend until smooth and chunky. Place To Dip or Not to Dip?
in a colander to strain excess juices.
Soy sauce is cooked, full of salt and contains soy and wheat. Healthy alternatives are:
• Tamari is cooked and gluten-free
Sushi Rice
• Nama Shoyu is raw and gluten-free
by Jody, Raw-S, makes 1 cup
• Braggs Liquid Aminos and Coconut Aminos are raw, gluten-free and are also GMO,
1 cup of heart of palm rice (page 119)
preservative- and salt-free. Coconut Aminos is made from coconuts, rather than soy.
mixed with ¼ cup dulse flakes.

Eat for Life | 120

Pizza Party!
Who doesn’t love pizza. The raw pizzas How to Assemble a
served at Farm of Life are far tastier and
Raw Pizza
healthier than any of the pizzas we were
ever served before. Thanks to some stellar • Prep your crust (pages 122-124).
pizza crust recipes, fillings and raw cheese
too, the pizza experience continues to be • Prep your choices of Alfredo (page
something we get excited about. 97), Pesto (page 96) or Pizza (page
Oval-shaped individual pizza crusts with sauces
and condiments for assembly 104) Sauces.

• Prep Raw Cheese (page 124).

• Slice and dice your veggies (on-

ions, peppers, artichokes, spinach,
tomatoes, pineapple, fresh herbs).

• Assemble your pizza. First, lay

down a layer of spinach or arugu-
la. Then spread the sauce all over
and add toppings.

• Sprinkle fresh herbs and raw

cheese on top. Use nutritional
yeast or noni slices as a cheese
alternative.

• Dehydrate for 30 minutes until

warm. Then slice, serve and enjoy.

121 | Eat for Life

Raw Buckwheat Pizza Crust Raw Veggie Pizza Crust
by Amanda, Raw-G, makes 1 medium-sized or 2 by Mary, Raw-G, makes 2 medium-sized or 4 indi-
individual crusts vidual crusts

1 cup buckwheat, sprouted 3 cup squash or zucchini, peeled and

¼ cup olive oil chopped Dehydrating Pizza Crusts
½ cup walnuts, soaked 6 hours, drained 2 carrots, chopped
3 carrots, diced fine 1 celery stalk, chopped Dehydrating is it’s own art form, and
1 tsp Italian spices 1½ tsp sea salt making pizza crusts requires some
½ cup olive oil skill with it.
Place sprouted buckwheat and olive
oil in the food processor and pulse until a 1 cup golden flax meal • Form your crusts on a Teflex sheet,
mash is achieved. Add walnuts and pulse 1 cup buckwheat, soaked for 12-14 hours spreading it on thicker than you
until well blended. Add carrots and Italian and rinsed might think.
spices, blend well. ½ cup almonds, soaked 10 hours and • Dehydrate for 6 or more hours.
rinsed
Shape into pizza crusts on dehydrator • Flip the crusts once the tops be-
Italian seasonings
trays with Teflex sheets. Dehydrate at 140˚ come dry.
Fresh herbs from the garden
for 45 minutes. Turn down heat to 115˚ • Take another tray without the
and dehydrate for 8-9 hours. At about Blend the squash, carrots, celery,
Teflex sheet, set it on top of your
6 hours, flip the crusts and remove the salt, seasonings, herbs and almonds until
crusts so that the crust is a pan-
Telflex sheets. Continue to dehydrate until smooth. Pour into a bowl and mix in the
cake between the 2 trays and flip.
mostly dry. flax meal, oil, and buckwheat. Shape into
• Remove the top tray and carefully
2 pizza crusts on dehydrator trays with
peel off the Teflex sheet.
Teflex sheets. Dehydrate the crusts at 105˚
for 10-12 hours depending on if you want • Continue to dehydrate until the
it crisper or dense. Remove the Teflex crust becomes soft and pliable,
sheets and continue to dehydrate, making with the desired amount crispi-
sure both sides are ready. ness, but not brittle.

Eat for Life | 122

123 | Eat for Life
 Place on a Teflex lined dehydrator tray
TRA Patented Raw Pizza Crust and form into a thick crust. Push the noo-
Pizza Cheese
by Chris, Raw-S, makes 1 big crust, photo at left by Mary, Raw-G, makes 2-3 cups
dles down into a round shape with uni-
form thickness and a thicker “crust” edge. 2 cups cashews, macadamia or pine nuts
This is a simple, low-fat, delicious, easy-
The crust will be about ½ inch thick in the 1 cup water (or less)
to-digest, rawvoluntionary pizza crust
middle. Place in the dehydrator at 118˚. 2 probiotic capsules
with a deep dish, soft crust feeling — that
At 6-8 hours, turn around the dehydra- 1 T unpasteurized light miso paste
you can pick up and doesn’t fall apart.
tor sheets to evenly dry. At 16-18 hours, ¼ tsp sea salt
3 large zucchinis flip the crusts (they should be fully dry on 1 T lemon juice
1 large tomato top) and carefully peel off the Teflex sheet. Blend nuts and water, to make a thick,
½ cup sun dried tomatoes Continue to dry for 13 hours or until dry creamy paste. Add the probiotic powder,
¼ cup basil on the bottom side too. The process takes lemon, salt, miso and blend. Put into
2-4 leaves of oregano 21-24 hours, so start early. nut-mylk bag over a bowl and store in a
6-10 chives or 3 green onions
lukewarm place for 8-12 hours. Allow the
1 cup raw pumpkin seeds
excess juices to drip into the bowl. The
2 Medjool dates, pitted
mixture will become like cheese. Serve
Make noodles out of the 2 straightest on pizza in slices or crumbles. Sometimes
zucchini’s, using a vegetable spiral slicer or it’s spreadable too. If you prefer not to
a Julienne peeler, trying to get the strands let it ferment, then use it right from the
as long as possible. Place the zucchini blender.
noodles in a big bowl.
To make the sauce, blend the tomato Parmesan Cheese
with a zucchini, dates, sun dried tomatoes by Mary, Raw-G
and pumpkin seeds until smooth. Add the
Spread the Pizza Cheese (above) onto
chives and herbs, and pulse blend Add the
the Teflex sheet and dehydrate at 105˚
sauce to the noodles and mix well.
for 4-8 hours. Break up into pieces and
sprinkle on top.
Eat for Life | 124
 Desserts
With wholesome, non-refined, plant-based in-
gredients, you can feel good about eating raw
desserts. While they might pack a caloric load,
raw desserts have vitamins and minerals, and are
guilt-free and gluten-free. So, yes, you can have
your cake and eat it too!
Ooh La La...Desserts Carrot Cake with Cream
Cream cheeze
1 cup cashews
Cheeze Frosting 6 dates, pitted
Blonde and Chocolate Macaroons by Amanda, Raw-G, makes 6 cupcakes or 1 cake Dash of sea salt
by Amanda, Raw-G, makes 10-15 cookies, photo below
1 tsp lemon juice
1 heaping cup of shredded coconut Carrot cake
Water to blend
¼ cup coconut oil 1 cup walnuts
1 cup dates In a food processor, grind walnuts
6 T cashew or almond meal
2 cups carrot pulp until fine. Add other ingredients, except
2 T maple syrup
1 tsp cinnamon the raisins, starting with dates, then spices,
½ tsp vanilla
½ tsp ginger then carrot pulp, and pulse until well
3 T raw cacao powder (optional)
Dash nutmeg combined. Add raisins and stir. Place into
Cacao nibs, dried fruit, nuts or seeds
1
⁄8 tsp sea salt a cheesecake pan, or fill cupcake tins and
(optional)
¾ cup raisins allow cake to form.
Add coconut to food processor and
To make cream cheeze, combine all
pulse several times. Add remaining in-
ingredients in a high-speed
gredients and blend until well combined.
blender until smooth and
For Chocolate Macaroons, add the cacao
creamy. Once the cake is
powder; omit for Blonde Macaroons. For
formed, put on dehydrator
other delicious tastes, add cacao nibs or
trays and dehydrate for 3-5
dried fruits, nuts or seeds. Better yet, split
hours at 115˚, then top with
the batter and make a variety of flavors.
cream cheeze.
Use your hands or a small ice cream
scooper and roll into balls. Place on trays
and dehydrate at 115˚ for 4-6 hours until
dry on the outside but gooey inside. Store
in an airtight container in the fridge for
6-7 days — if they last that long. Macaroons with assorted flavors

127 | Eat for Life

Mango Cobbler or Pie Raw Pineapple Cookies
by Amanda, Raw-G, makes 4 cobblers or 1 pie, by Itzel, Raw-G, makes 10-15 cookies
photo at right
½ cup yucca flour
Crust 1 cup oat flour
1¼ cup almonds ½ tsp salt
1 vanilla bean or 1 tsp vanilla extract ½ cup raw sugar
½ cup pitted dates ¼ cup raw honey
2 T coconut oil ½ cup apple sauce
Raw Mango Pie 1 banana
Filling 2 tsp vanilla extract
4 cups mangoes, diced To serve as a cobbler: Sprinkle a bit of ½ tsp almond extract
¼ cup raw honey crust in 4 small bowls, add filling and sprin- 1 cup pineapple, pureed
Dash of cinnamon, vanilla and/or cardamom kle remaining crust on top. Garnish with an
Blend, honey, apples, banana, vanilla
¼ cup freshly shredded coconut (optional) edible flower or a sprinkle of cinnamon.
extract, almond extract until smooth. In a
For the crust, pulse almonds in a food To serve as a pie: Spread the filling bowl, mix yucca and oat flour, raw sugar
processor until finely ground. Add re- into an 8-inch pie tin or baking dish. Roll and salt. Then, add in your wet mixture
maining ingredients and blend until a well the crust with a rolling pin and cut into and combine well.
combined mixture forms. thin strips. Lay the crust strips across the
Shape your dough on a dehydrator
For the filling, add all ingredients in a dish in a weave pattern. Trim the ends.
sheet, making a little indentation for your
medium-sized bowl. Stir together. pineapple puree. Dehydrate at 118˚ for
about 10-12 hours, depending how chewy
or soft you want them or how think you
made them. Before serving, add a dollop
of pineapple puree into the center of each
cookie.

Eat for Life | 128

 dates. Sprinkle dried coconut flakes along
Almond Joyful Bars the bottom of a 9x9 glass pan. Then, add
by Amanda, Raw-G; makes a 9x9 pan
your crust mixture, using your hands to
Crust (1st layer) evenly mold the mixture to the bottom of
1½ cups almonds/walnuts the pan.

Chef Amanda mastered the art of turn- ¼ cup raw cacao Filling: In a medium-sized bowl,
ing our favorite candy bars into healthy 8 dates, pitted whisk your softened coconut butter until
raw recipes. If you go to Amanda’s blog, ½ tsp vanilla extract smooth with no clumps. Add remaining
you’ll also find a recipe for Raw Snicker Dash of sea salt ingredients and mix until well combined.
Bar, which is just as fabulous as her Al- Pour over your crust, press into the pan,
Coconut filling (2nd layer)
mond Joy Bar. and set in the freezer for at least 2-3 hours.
2 cups dried, unsweetened, raw coconut
Then, take your pan out of the freezer, cut
2
⁄3 cup coconut butter, softened by placing
into bars (or mini bars if you fancy) and
it in a bowl over hot water.
place them individually on a sheet tray
3 T raw agave or raw honey
with parchment paper.
1-2 tsp organic almond flavoring (not raw)
Drizzle: Whisk melted coconut oil
Chocolate Drizzle
with cacao and raw agave until smooth
¼ cup coconut oil
and there are no chunks or clumps. Using
¼ cup raw cacao
a spoon or a drizzling instrument, drizzle
¼ cup raw honey or raw agave
over your semi-frozen bars. It should
1
⁄3 cup chopped almonds
freeze almost instantaneously. Sprinkle
Crust: In a food processor, pulse with the chopped almonds, set back in
almonds/walnuts until ground, but not the freezer for another 30 minutes (mini-
too fine. Add remaining ingredients and mum).
process. If crust needs more stickiness, I
suggest using 1 T raw honey or a few more

129 | Eat for Life

Dessert Sauces 1 T raw honey, raw agave nectar, maple
syrup or liquid sweetener of choice
Hazelnut Cream
by Jody, Raw-G, makes 5 cups
Serve over fruit slices, Banana Pancakes 1
⁄3 cup coconut butter or oil, softened
(page 25), Ice Cream (page 138) or as a 1 T fresh ginger, grated (optional) 4 cups of Coconut Cream (above)
Torte Topping (page 135). 1 cup hazelnuts
Blend all ingredients, using the Vi-
5 T cacao powder
tamix tamper, until the consistency is
Mango Date Syrup smooth and spreadable.
1 tsp cinnamon

by Chris, Raw-S, makes 2 cups Blend all ingredients together until

smooth and spreadable.
2 mangos
6 Medjool dates, pitted and soaked 4-8
hours Apricot Drizzle
½ cup hot water (to desired consistency) by Anna, Raw-S, makes 2 cups

Blend the mango and strain through 1 cup dried apricots, soaked 1 hour or
a nut-mylk bag (or juice the mango). You until soft
should have 1½ cups. Blend dates with ¾ cup orange juice
mango juice and enough hot water to 2 T honey
make a slightly runny sauce. Keep add- 1 tsp almond or vanilla extract
ing water (or more mango juice) to reach 1 tsp fresh ginger
desired consistency. 1½ tsp cinnamon
1
⁄8 tsp salt

Coconut Cream 1 cup water (as needed for desired consis-

tency)
by Mary, Raw-G, makes 4 cups
Blend all ingredients until smooth.
3 cups coconut milk (page 41), hardened
in the refrigerator
½ cup of coconut meat Chef Mary serves a wedding cake of stacked
Dash of vanilla watermelon slices covered in Coconut Cream

Eat for Life | 130

“Oh My” Pudding Pineapple Delight Mango Soursop Pudding
by Jody, Raw-G, Makes 3 cups by Jody, Raw-S, Makes 4 cups
Raw puddings are fast and easy to prepare.
They can be enjoyed not only for dessert, 1 cup pineapple, fresh or dehydrated 2 cups mangos, frozen or fresh
but for breakfast or as a snack. Several 1 banana 2 cups soursop, seeds removed.
great pudding recipes are in the Breakfast 1 cup coconut meat 1 tsp vanilla extract
section already, using the chia superfood 1 T agave nectar Blend all ingredients until well com-
as the pudding-like ingredient. Pudding In a high-speed blender, mix all ingre- bined. Do not add any extra water be-
recipes commonly mix fat and fruit, which dients on high until creamy and smooth. cause this recipe is already watery enough
is a food-combining no-no. A simple raw A nominal amount of water may help it from the fruit. Soursop is a fruit from the
diet recommends eating fruit separate blend more easily. Serve immediately or Anona family and is called guanabana in
from fat for optimal gut health. This is chill in fridge. Spanish.
one reason why some pudding recipes are
labelled as Raw-G.

How to Prepare a Delicious Raw Pudding

1. Choose an ingredient that will give it a thick and creamy consistency, which will be either banana, coconut meat, avocado
(perfectly ripe), Irish moss, chia and in Costa Rica, we use heart of palm too.
2. Choose your flavor. You may want to go the direction of cacao/carob, or else fruity.
3. Choose additional seasonings, such as cinnamon, cardamom, nutmeg or vanilla.
3. Choose a natural sweetener, such as agave nectar, maple syrup, dates, raisins or honey..
4. Blend together in a food processor or Vitamix using the tamper on high speed until well combined, thick and creamy. Add
water or coconut water as needed, being careful to not over moisten your pudding.

131 | Eat for Life

 For diabetics and those concerned about
Chocolate Pudding Orange Dreamcicle Pudding the sugar content of sweeteners, low-
by Amanda, Raw-G, makes 4 cups by Anna, Raw-S, makes 3 cups, photo page 125
glycemic alternatives include: yacon
2 avocados (don’t use overripe ones) 1 cup Irish moss gel (page 136) syrup, coconut sugar, xylitol, and stevia.
2 bananas 1½ cups orange coconut milk (page 41) They do require different amounts as
½ cup raw honey or agave nectar ½ cup cashews, soaked substitutions in the recipes, but you
1
⁄3 cup cacao powder 2 T coconut oil can create lower-sugar desserts that are
2 T coconut oil 1
⁄3 cup plus 1 T honey Diabetic-friendly.
1 tsp vanilla extract 1 tsp vanilla
Dash of salt 1 tsp cinnamon
Dash of cinnamon 1
⁄8 tsp salt
In a high-speed blender, mix all ingre- ½ tsp orange zest
dients on high until creamy and smooth. Prepare the coconut milk using orange
A nominal amount of water may help it juice in place of the coconut water. Then,
blend more easily. Serve immediately or blend all ingredients until smooth. Re- A Farm of Life guest finishes off a Chocolate Pudding
chill in fridge. frigerate for 3-4 hours and
serve chilled.
Simple Chocolate Pudding
by Jody, Raw-S, makes 2 cups

2 cups of heart of palm

2 T cacao powder
1 tsp vanilla extract
1 T agave nectar or raw honey
Dash of salt
Blend until smooth and creamy.

Eat for Life | 132

Raw Tortes
The raw torte is one of the greatest raw desserts that
can be arranged in a variety of ways. Here at Farm of
Life, we keep a supply of pre-made, downright delec-
table, raw tortes available to order by the slice.

Raw Torte Basic Recipe

1. Prepare a crust (page 135). Press into a cheesecake
tin with 1⁄8 cup shredded coconut dusted on the
bottom to prevent it from sticking. Put it in the
freezer while you make your filling.
2. Prepare a filling (page 135-137) and pour on top of
your crust. Or, prepare 2 types of fillings and layer
them onto your crust. Create a beautiful swirl ef-
fect on top.
3. Chill or freeze until it sets firm. Set in the freezer
for 5-6 hours to freeze completely.
4. To serve, allow the torte to thaw first. Let it sit
for 30 minutes before cutting. Garnish with fresh
flowers and herbs, or a dessert sauce (page 130).

Blueberry Cheesecake

133 | Eat for Life

Crust Recipes No-Fat Crust
by Amanda, Raw-S, makes 1 pie tin
Preparation time is 10 minutes and serv-
ing size is for 1 cheesecake or pie tin. Most 2 cups coconut shreds
crust recipes combine fat and sugar, which 1½ cups dates, pitted, soaked 8-12 hours
makes them Raw-G. We include two Raw- 1 T chia
¼ cup carob or cacao powder (optional, if Regular Chocolate Crust
S, fat-free crust recipes too.
you want chocolate flavor) by Amanda, Raw-G, makes 1 pie tin
Directions: Pulse ingredients in a
1-2 T water (as needed to blend) 2 cups pecans
food processor, starting with the nuts first
1 tsp vanilla ¼ cup cocoa powder
and then pulse in the remaining ingre-
2 T coconut oil (other light taste oil may
dients until well combined. Add a little
water, if needed, to bind. Sprinkle a small
Banana Buckwheat Crust work)
by Anna, Raw-S, makes 1 pie tin ¼ cup maple syrup
amount of dried coconut into the bottom
1 tsp pure vanilla extract
of a cheesecake or pie tin. Press crust on 3 cup dehydrated bananas
½ tsp sea salt
top and store in the freezer. Next, prepare 1 cup shredded coconut
your filling. 2 cups Sprouted Buckwheat Coca
Crunchies (page 44) Vanilla Almond Crust
2 tsp cinnamon by Mary, Raw-G, makes 1 pie tin

1 tsp vanilla 2 cups almonds or other nut combinations

1
⁄8 tsp salt ½ cup grated dry coconut
¼ cup dried dates, figs or combination
2-3 T coconut oil
½ tsp salt
1 tsp vanilla powder

Eat for Life | 134

Torte Fillings Blueberry Cheesecake
by Anna, Raw-G, makes 1 pie tin,
All recipes are Raw-G, prepa-
photo page 133
ration time is 15-20 minutes
and the serving size is to fill Filling
up an 8-10 slice cheesecake tin 2 cup cashews (or coconut
or pie tin. meat)
1½ cup nut-mylk
1 cup coconut oil
Chocolate Torte Filling
1 cup maple syrup
by Amanda, Raw-G, makes 1 pie tin
½ tsp salt
2 cups cashews 2 tsp almond extract
2
⁄3 cup maple syrup 1½ lemons, juice
2
⁄3-¾ cup water
Blueberry Glaze
1 T vanilla extract
2 cup blueberries
1
⁄8 tsp salt
½ cup dates, soaked
1
⁄3 cup coconut oil, melted
1 lemon with zest
¼ cup coconut butter, melted
1 T maple syrup
2
⁄3 cup cacao powder Festive Chocolate Torte
⁄8 tsp salt
1

Blend the cashews, maple, water, vanilla ½ tsp vanilla extract

and salt until smooth and creamy. Add Blend all filling ingredients except the
coconut oil and butter and blend. coconut oil until creamy. Then, add the
Add the cacao powder last and blend oil and blend until combined. Pour filling
again. The mixture should be thick. over your crust and freeze for 1 hour.
Blend all glaze ingredients on high
until smooth. Remove pie tin freezer. Add
fresh or frozen blueberries, and then top
135 | Eat for Life with the glaze. Return to the freezer.
Irish Moss
Vanilla Bean Cheesecake Chocolate Mint Torte
It looks as strange as it sounds, but it is a by Amanda, Raw-G, makes 1 pie tin by Amanda, Raw-G, makes 1 pie tin

wonderful ingredient for raw food prep- 2 cups cashews Mint

aration and nutrition too. Irish moss is a 7 T coconut milk ½ cup Irish moss gel
red algae that grows along the Atlantic 8 T coconut nectar 2 avocados
coast. As a seaweed, it is rich in minerals. 2 T vanilla extract 1½-2 cups packed fresh mint
Plus, it adds the perfect mouselike tex- 4 tsp lemon juice 6 dates + ½ cup honey or agave nectar
ture to recipes. Make sure to first rinse, Seeds of 1 large vanilla bean 3 limes, juiced
rinse, rinse your moss to get out all of 1
⁄8 tsp Himalayan salt Dash of sea salt
the sand. Blend 1½ cups Irish moss with ½ cup coconut oil, melted 2 drops of flower essence (optional)
3 cups of water on high for 3-4 minutes.
Blend cashews, milk, nectar, extract, Chocolate
It will thicken. Freeze in portions and use
lemon juice, and salt until smooth and ½ cup of Irish moss gel
as needed in recipes.
creamy. Add the vanilla bean and oil until 2 avocados
well combined. 8 dates + ½ cup raw honey
1 cup raw cacao
2 tsp vanilla extract
Separately, in two blenders or one at
a time, combine all ingredients for mint
or chocolate and blend until smooth and
creamy. Spread 4⁄5 of your mint filling onto
the crust and let chill for 15 minutes. Once
semi-hardened, pour all the chocolate fill-
ing on top of the mint, spreading evenly
with a spatula. Finally, use remaining mint
filling to create swirls on top. Garnish with
Chocolate Mint Torte
cacao powder and mint leaves.
Eat for Life | 136
 Mango ing onto the crust in a cheesecake tin. Let
Strawberry Mango Cheesecake 3 cups mango chill for 15 minutes. Once semi-hardened,
by Amanda, Raw-G, makes 1 pie tin
1½ cups cashews pour your second filling on top. Use use
This recipe can also be made with ¼ cup raw honey or maple syrup remaining filling to create swirls on top.
papaya and mango or any combination of ¼ cup lemon juice
your favorite fruits. ½ tsp vanilla extract Creating a Swirl Effect
1
⁄8 tsp sea salt
Strawberry In a symmetrical formation, drop spaced-
3-4 drops stevia (optional)
3 cup strawberries, diced out dollops of the filling on top of your
½ cup melted coconut oil
1½ cups cashews torte. Using a knife or fork, slash through
¼ cup raw honey or maple syrup Separately, in two blenders or one at a the dollops in long, wavy motions.
¼ cup lemon juice time, combine all ingredients for strawber-
½ tsp vanilla extract ry or mango and blend until smooth and
1
⁄8 tsp sea salt creamy. Begin by spreading 4⁄5 of one fill-
3-4 drops stevia (optional)
½ cup coconut oil, melted Papaya Mango Cheesecake

137 | Eat for Life

We All Scream for Banana Ice Cream
4 frozen bananas
Nice Cream Frozen bananas is the secret ingredient
We make simple raw ice creams using — they make the ice cream super creamy.
just fruit and no fats. For this reason, you Plus, the bananas here in Costa Rica are
really can eat dessert first, before your fat divine. Blend bananas in the Vitamix
meal. and use the tamper like crazy, until you
Healthy, vegan ice cream is nearly a achieve a smooth, thick texture. Another
nightly occasion at Farm of Life. Once option is to put the bananas through a
our guests learn how simple and easy it juicer — it comes out in long strings, like
is to make, all bets are off. The Vitamix is soft serve ice cream, that you can swirl
screaming out ice cream nightly and we into a bowl.
have a campus full of satisfied, ice cream
addicted enthusiasts. Fruit Sorbet
1 frozen bananas
Get creative...Eat your ice cream out of a 1 frozen mango
bowl, straight out of the Vitamix or from ½ cup frozen pineapple
a papaya bowl. Make a sundae over a
Blend ingredients in the Vitamix
banana with a nut crumble. For a more
and use the tamper like crazy, until you
formal presentation, layer ice creams
achieve a smooth, thick texture. Play with
and puddings into a tall glass with fruit
this recipe and use any combination of
drizzles and nut sprinkles on top.
frozen fruit (local, seasonal, organic) of
your choosing, including berries and pre-
soaked dates.
Layers of Banana and Persimmon Ice Cream;
Strawberry Sorbet

Eat for Life | 138

 Thanks & Gratitude

Infinite thanks and gratitude for everyone who contributed to the creation of this book, from the Chefs to volunteers and my siblings. Ex-
tra loud shout-out to Amanda, Itzel and Anna, who pulled together a great deal of recipe and photo content. Gratitude to Betty and Da-
vid Hinchman, my talented siblings, who helped design and print this book, and to Todd Liebler for photography. Thanks to my husband
Brian, Reiki-man, the crazy bald man, for all his love and support. Thanks to all the guests who have ever come through Farm of Life for
the inspiration and purpose you afford my life. Thanks to Costa Rica and her warm people for welcoming us into their home. Thanks to
Nature for all her sweet, delicious gifts. Thanks to the Supreme Being for the infinite flow of wellbeing and blessings. Bendiciones!

139 | Eat for Life

Eat for Life | 140
 Farm of Life
invites you inside their

natural healing center located

in tropical Costa Rica.

“This inspired cookbook, like Farm of Life “Brian and Jody have created sheer
itself, is living proof that eating for health Eat for Life beauty at Farm of Life, and their Eat for
can be beautiful and delicious, as well as Life raw food cuisine book is a perfect
life sustaining. The Farm of Life is a vibrant shares the lifestyle and window into the magic of the place. The
and creative culinary training ground for recipes are as bright and full of life as they
chefs working with healing foods — but the culinary success that have are. I expect that after you get to know
recipes are totally accessible to home cooks them through the food they nourish their
at all levels. I wish I had this cookbook graced their raw vegan retreats
guests with, you too will happily want to
early on in my own path to eating in align- join the Farm of Life Family.”
and have empowered guests
ment with my values and my health.”
~ Dan Engle, MD, Medical Director of the
~ Dreux Ellis, Executive Chef, Cafe Gratitude, to thrive in a raw food lifestyle. Rejuvenation and Performance Institute in
Southern California Sedona, Arizona
You will love these tantalizing,

delicious and high-energy

recipes. Easy, clean and simple,

they are healing and accessible

for everyone.