B) Mains

Health-giving Salads                                                                                        


1 quarter of Savoy cabbage

3-4 grated Carrots                                Variations: Substitute diced

1 grated Zucchini                                      Cucumber instead of Mung                         

1 large apple diced                                  beans, cup of diced        

!/2 cup mung beans                                 pineapple for a sweet taste.

1/2 cup of raw or lightly roasted Sunflower seeds



Mix all vegetables together.

Add a few dollops of Mayonnaise (Preferably homemade-see dressings)

Or a few tabs of Cold pressed Extra virgin olive oil-Enjoy!


Raw Beet/Carrot Slaw (www.hacres.com)
2 beets (medium size)
1 carrot (large size)
1 apple (cored)
1/4 cup raisins
1/4 cup walnut pieces

1/2 cup Purple Label Veganaise (available at most Health Food stores)
2 tablespoons raw, unfiltered, apple cider vinegar
2 tablespoons raw honey

Chop beets and carrots in food processor to a fine consistency. Place in bowl. Then process apple and add to bowl with beets and carrots. Add raisins, walnut pieces and mixed dressing and stir everything together well. Serve on a bed of greens. It is a beautiful, nutritious salad, and leftovers still taste great the next day.” ENJOY!


Less the dressing-

Alternatively you can grate and add herbs like mint, basil or coriander and a squeeze of Lemon.


Alfalfa Salad

Half a punnet of Alfalfa separated

2 large carrots grated

1 grated apple

A few handfuls of sesame seeds


 Toss well and add Olive oil dressing (see dressings)



Rocket Salad

3 cups of washed and dried Rocket

6 semi dried tomatoes sliced thinly

1 cup of grated carrot

Olive oil dressing


Toss together, add dressing.

Carrot is a substitute for parmesan cheese-in traditional recipe.


YouTube Video


Marinated Mushrooms

2 Cups Mushrooms (de-stemmed)

Tamari/ Nama Shoyu (raw soy sauce)

Olive oil


*Place whole mushrooms in a bowl, splash with ample olive oil to coat mushrooms.

*Splash Tamari sauce over mushrooms, mix well

*Allow mushrooms to steep a few hours before serving

For variety, slice mushrooms.


Marinated Vegetables

Half a leek (a good substitute for onion, with less bite-shallots too may be used)

Sm head of broccoli- sliced into small flowerets

Medium Zucchini- sliced

1 Red capsicum

2 Firm tomatoes- cut into slices

Olive oil

1 Lemon -Juiced


*Splash with olive oil, coating fairly well

*Squeeze juice of lemon, toss well

*Let steep for at least 2 hours


Apple cider vinegar is another alternative instead of using lemon- Braggs Liquid Aminos another flavour alternative

Both will break down the vegetables, making them soft to eat.


Cauliflower Curry

1 Head cauliflower cut into bite-sized florets
2 tbls Grapeseed oil
1 tsp minced ginger
1/2 tsp turmeric
1 large onion, chopped
1/3 cup whole raw almonds
1/4 cup pure water
1/2 tsp Bragg aminos

Mix all ingredients together and serve.
Decorate with edible flowers.

6 Servings


Asparagus with Shitake Mushrooms

Asparagus Mixture
1 pound asparagus
2 tablespoons Grapeseed oil
1/2 cup finely chopped onions
2 cups slived shitake mushrooms

1/2 cup pure water
1 tablespoon lime juice
1 tablespoon Bragg Amino (or to taste)
1 1/2 teaspoon arrowroot

Combine the asparagus, grapeseed oil, onions, and mushroom in a bowl.
Blend the sauce ingredients for one minute and pour over the asparagus mixture.

Avocado Spinach Salad

2 Avocado's
2 cups Baby Spinach
1 Tbls. Sun-dried black olives, pitted and sliced
1 Tbls. Green olives, pitted and slived
1/4 Red Bell Peper, julienne
1/4 Red onion, diced
1 Tbls. Fresh lemon juice
1/2 Tsp. Garlic powder
1/2 Tsp. Dried oregano, ground?
1 Tsp. Olive Oil


Combine all ingredients and season to taste.

Mock Salmon Pate
2 cups walnuts                                                                                        
2 stalks celery                                                                                        
1 lg red capsicum                                                                                                                                                                                                                        
2 shallots                                                                                                             
½ -1 teas sea salt                                                                                                 
*Combine all ingredients in food processor and blend until smooth.                                                                                                  
–This can be served on a bed of salad or rolled up in greens, or spread on crackers. 

 Kale Salad (King of the veggies!)                                                                                                                             
2 cups finely chopped raw Kale                                                          
Extra virgin olive oil- splash and massage through                            
1 lg chopped avocado- also mixed in well                                              
2 chopped tomatoes, 2 spring onions, Juice of 1 lemon
*Marinade at least 1 hr before serving.

Balsamic salad                                                                                
1 lg Cucumber                   
1 lg Zucchini                                                                 
1 Red capsicum                 
1 spanish onion                                          
1 cup sliced mushrooms     
Splash through E.V Olive oil                            
Splash through Balsamic vinegar

*Marinade at least one hour before serving

Radish delight
1 bunch radishes                          
1 punnet cherry tomatoes            
1 lg cucumber                              
Handful of basil leaves                  
Juice of 1 lemon                            
2 tab E.V Olive oil   
*Slice radishes and cucumbers finely, halve tomatoes, combine oil, juice and basil, serve on bed of greens.
Basic Salsa
4 Firm tomatoes
½ capsicum
½ Spanish Onion
1 clove garlic (to taste)
*Chop finely or pulse in food processor
For optional extras- 4 sprigs of coriander, chilli/cayenne powder, lemon or lime juice, diced cucumber, corn kernels off the cob, and honey to
3 large avocadoes
2 small tomatoes
1-2 cloves of garlic
Juice of a lemon
Dash of Cayenne pepper
*Mash avocadoes with a fork then add chopped tomatoes-combine.
*Add lemon, garlic and Cayenne pepper.
-Serve with Carrot, Celery, Capsicum and Zucchini sticks.
-This dip may be used to fill mushrooms too.
Tomato Dip
2 Lg tomatoes                           Juice of ½ a lemon
6 dried dates                             1 clove minced garlic
6 sun-dried tomatoes (soaked)    Dash cayenne/chilli powder
*Blend well in blender.
Raw Basil Pesto Sauce
1 bunch Basil
½ Cup Parsley
1/3 Cup soaked pine nuts
2-3 cloves of garlic
Splash of Olive oil
Sea salt to taste
*In food processor, roughly blend drained pine nuts, garlic and olive oil.
*Add basil and parsley, process to desired consistency, add salt to taste.
This is great served as an appetiser in small mushrooms (de-stemmed)
Or as a sauce- toss through finely, julienned vegetables or wholemeal/Rye Pasta
Baby spinach Pesto
2 handfuls of baby spinach
1 bunch of coriander
1/3 cup of sunflower seeds
1/3 cup of lemon juice
1/3 Cold pressed, Extra virgin olive oil
*In food processor process to paste consistency
For additional flavour, try 1 tab of Garam masala & sprinkle of chilli flakes
Serve, as pesto above
Onion dip                                                                                                                                Pineapple salsa
2 cups Macadamias                                                                                                               2 cups pineapple chunks
¾ -1 cup water                                                                                                                           1/3 cup coriander
1 tpsn Sea/ Celtic salt                                                                                                           1 clove crushed garlic
1 onion diced small                                                                                                                   1 tab lemon juice 
                                                                                                                                               1/8 tpsn cayenne pepper
*Process or blend well, one at a time                                                                               *Mix all ingredients together.
Zucchini Dip                                                                                                                          Almond Hummus
2 Medium Zucchinis                                                                                                   ½ cup soaked almonds (peeled-opt)
2-3 tabs Tahini                                                                                                                          1 tab Tahini
½ tsp Sea /Celtic salt                                                                                                                  1 clove garlic
1 clove minced garlic                                                                                                                2 tab lemon juice
                                                                                                                                                 1/3 cup water
                                                                                                                                              ¼ tsp ground cumin
*Blend well in blender.                                                                                                    *Blend in processor or blender.

Raw Hummus
2 cups chickpeas sprouted (soaked in pure/distilled water 24hrs, then sprouted for 72hrs, rinsing daily)
4 cloves minced garlic
½ cup Tahini
2 Tabs Nama Shoyu (raw soy sauce or Braggs amino acids)
2 lemons squeezed
½ cup parsley
1 small red/Spanish onion                   ½ cup water
*Process chickpeas in processor with onion, garlic, and water.
*Add remaining ingredients, mix till desired consistency.
Black  Olive Tapenade ( Living on live food –Alissa Cohen)
It is hard to obtain raw olives, most come in high sodium brine- check labels for best brands with lower salt content. Some come vacuum packed.
Olives contain good oils- Helps lower LDL Cholestrol.
24 Black olives                                                      2 cloves minced garlic
½ cup Cold pressed Extra virgin olive oil                   2 tabs lemon juice
¼ cup parsley                                                          2 tab mint leaves
¼ cup basil                                                      Sea/ Celtic salt Season to taste.
Carrot and Avocado Salad
If you love salads but are tired of making the same old leafy greens with vinaigrette dressing this recipe is for you! It is time to try something new.
 Break away from a purely green salad, and try adding some excitement to your normal eating routine. This is a very quick recipe that anyone can make
Serves 2 people
For the salad:
4 Cups of Carrots (grated or sliced)
1/2 Cup Cilantro
1/2 Cup parsley
1 Avocado
1 Green Onion
1/2 Cup Sesame Seeds
For the dressing:
2 TB Flax seed Oil
2 Limes
1 1/2 Soy Sauce
1 TB Ginger
1 TB Coriander

For the salad:
Step 1: Chop your Cilantro, Parsley, and Carrots. You can also use a grater for your Carrots.
Step 2: Mix all three into a medium size bowl.
For the Dressing:
Step 1: Place all the dressing ingredients into a food processor.
Step 2: Mix until everything is well blended
Step 3: Pour dressing on top of the salad
Step 4: Toss on the 1/2 Cup Sesame Seeds

Live Tomato Soup (Thermomix -Rawlicious book)
220g water
75g Extra Virgin Olive oil
3 large cloves garlic
1 Tbspn Braggs Liquid Amigos
Handful fresh basil
1 heaped tsp ground ginger
Season wwith Salt
12-15 medium tomatoes

Blend all but Tomatoes for 1 minute.
Add tomatoes blend another 60 sec.

Every day Dressings


Olive oil dressing

½ cup lemon juice- freshly squeezed

½ cup Extra virgin olive oil-cold pressed

2 tabs of apple cider vinegar

2 cloves crushed garlic


Shake in jar, keep refrigerated.


Mango Dressing

2 Cups of tomatoes

2 Cups of Mangoes

2 Tabs Balsamic Vinegar


*Blend well


Almond Mayonnaise

1 Cup of soaked Almonds

2 limes juiced

1 clove of garlic

1 tspn apple cider vinegar

1 cup of filtered water

1 tspn raw agave nectar or honey

1 cup of extra virgin olive oil

Pinch of ground mustard seeds

Pinch of ground peppercorns


*soak almonds 24hrs before

*Blanch almonds by dropping them in boiling water for several seconds, then immediately in cold water, remove the skins

*Put blanched almonds & garlic in processor & blend with chilled water until creamy

*While blender is still going, add oil slowly

*Watch mixture thicken, if not add a few icecubes

*Pour mixture into chilled bowl from freezer, add vinegar, lime juice, agave nectar/ honey, salt and pepper and mix gently and continuously with wire whisk( that has been in freezer for a few hours)

*Taste test,

*Place in jar and store in fridge for up to 5 days


Simple nut mayonnaise

250gm of soaked sunflower seeds or pepitas

Handful of pepitas

Juice of one grapefruit or 2 lemons/orange

Crushed garlic

½ cup olive oil

Little sea salt or tamari or Braggs amino acids


*Blend till smooth


Caesar dressing

¼ cup of lemon juice

¼ cup of water

¼ cup of apple cider vinegar

¾ cup of cold pressed olive/apricot oil

1 tab raw, unrefined honey

Pinch of sea/celtic salt


*Blend well; add 3 tabs of grated Romano cheese if needed


Avocado dressing

1 peeled avocado

1-2 clove garlic, crushed

½ lemon, juiced

1 cup of distilled water


*Blend well


Red Pepper Catsup

1 each Red Bell Pepper, roughly chopped
2 Tbls. Olive oil
1 Tsp. Paprika
1 Clove Fresh Garlic
1 Tsp. Fresh Lemon Juice
1 Tbls. Fresh Apple Juice
Bragg Liquid Amino Acids to taste

In a food processor, combine all ingredients.
Season to taste and serve.


YUMMY TOMATO SAUCE RECIPE (www.livefoodfactor.com)
A batch of 5 fresh, large tomatoes
10 large rounds of dried tomatoes, cut into quarters
5 large rounds of dried tomatoes, scissored into very small pieces
5 dates (or more) to sweeten, to taste
5 celery ribs, minced
Onion or scallions, chopped (optional)
A handful of fresh basil leaves or more, minced, to taste
Lemon juice, to taste
Avocado dices
Remember: A tablespoon of Tomato Bolt! Seasoning, or more, enlivens a bland batch of tomatoes!
• VITA-MIX the fresh tomatoes with the dried and quartered and the dates until a sauce results.
• Stir in all the remaining ingredients except the avocado dices and onions/scallions.
• Let the sauce stand a few minutes for the scissored tomato pieces to soak up sauce.
• Pour into a serving dish, spoon the avocado dices and onions/scallions on top, and serve!
VARIATION: This recipe could actually be a soup, if served alone in a bowl.
VARIATION: For a thicker tomato sauce, halve the fresh tomatoes first and suck the juice out for a fresh tomato juice lunch. Or squeeze the juice out and save it for later use. Also, more dates and more dried tomatoes make a thicker sauce.




               It is interesting that no animal in the wild needs hot food in the cold weather. Neither do we really.

                       Its rather about what we're used to eating, warming foods seem to warm us.

                  My suggestion is take your vegetables out of the fridge a few hours before you start preparing the meal.

                        Even slightly warming them in a dehydrator can be satisfying.



Vegetable pies/slices/loaves


Pumpkin pie


1+1/2 cups pumpkin pieces
1 cup cashew pieces
2-4 Tbsp fresh orange or lemon juice
2 Tbsp raw honey
1/2 cup finely shredded coconut (fresh or dried)
1/4 cup raisins, soaked

Blend the first 4 ingredients, then add coconut + raisins. If filling is too thick, blend in more pumpkin pieces and fruit juice. If too thin, add more ground nuts. The mixture will firm up when refrigerated, but it should have a thick, pancake batter texture before being chilled.

For crust, use any mix of 2 cups nuts to one cup dried fruit. Grind together in food processor. My favorite pie crust is almonds and dried figs, or walnuts and dates (good with apple).

Ann Wigmore's recipe from her book "Recipes for Longer Life":

I Can't Believe It's Not Meatloaf

By Angela Elliott

• 2 cups walnuts
• 1 red pepper
• ½ cup sweet onion, minced
• ½ cup celery, minced
• 1 tomato
• 2 cloves of garlic
• 1 tsp onion
• Dash of oregano
• ½ tsp of miso
• Salt and pepper to taste

Add all the above ingredients to a food processor, pulse chop until evenly distributed. Place meatloaf on a platter and shape into a loaf and serve.

*Note: This actually looks like real meat loaf and is absolutely delicious

The variety creates endless combinations!
Carrots, celery,onions,leeks,mushrooms,capsicums,snow peas, garlic,ginger,red/greencabbage,squash . Just roughly chopped or pulsed in the food processor will do the trick, add a squeeze of lime, a dash of EV Olive oil to marinate and top with your favourite dressing! This is my Spicy tomato sauce on top.
Lightly toss it in a frypan if you want to trick the family!

Raw Pad Thai

Jenny Taylor,
Oct 31, 2009, 1:02 PM