Raw Combo – Week 7

I'm majorly overdue again! Here is the menu for December 10th.

-Green Smoothie: Spinach, Orange, Banana
-Banana Berry Smoothie: Mixed Berries, Banana, Orange


-Mexi Wrap with refried beans, salsa, cheese sauce
This dish is really great when you're in the mood for a quick mexican meal. Everything can be made in the food processor and blender. Just make sure your sunflower seeds are already soaked when you begin the bean recipe. I soak mine the night before.
Romaine leaves make the "wrap" here, providing a nice crunch in with the creaminess of the cheese and guacamole.
“Refried Beans”
4 cups soaked sunflower seeds (2 1⁄2 cups before soaking)
1⁄4 white or yellow onion, chopped
2 tsp. chili powder
21⁄2 tsp. cumin powder
1 tsp. Celtic Sea Salt
2 Tbsp. raw almond butter
3⁄4 cup pure water
In a food processor, puree all the ingredients until smooth. Pour into a serving dish and place it on a wire cooling rack set inside the bottom of the dehydrator.Warm at 105F for 20-30 minutes.
Heathy's Notes: I added more spices, sea salt, and some olive oil.
Red and green pepper
Red onion
Lemon juice
Sea salt
Splash of olive oil (optional)
Chop the tomatoes in a food processor into small pieces (you can also do this with a knife but it takes a lot longer). Transfer to a bowl.
Process the peppers, cilantro and onion into small bits. Add to bowl. Season with the lemon, sea salt and oil.
Heathy's Notes: This is how I always make my salsa and I never bother measuring - I let my taste buds tell me if it's right or not.
I make sure my largest ingredient is tomato, followed by everything else, and I start with less onion than more.
Cheddar Cheese Sauce
1/2 large red bell pepper
¼ c water
1 c raw cashews, sunflower seeds, and/or almonds, soaked
1 T tahini
2 T nutritional yeast
1 ½ teaspoon sea salt
2 teaspoons onion powder (or a small slice of onion or 1 tbs or so of green onions)
1 clove garlic
2 T lemon juice

Blend until creamy. Add more water if it is too thick.

Heathy's Notes: I find cashews to make the creamiest and most smooth cheese!
-Side of Guacamole
Tomato, chopped small
Lemon juice
Mash avocado. Add as much tomato as you like.
Finally, add a bit of lemon juice. This helps to keep the avocado from turning brown.
-Veggies in Curried Marinade with Creamy Curry Sauce

A mixture of veggies of you choice. Some good ones incluce: broccoli, bell peppers, cauliflower, zucchini, carrot, onion, and celery; chopped into bite size pieces.

1/4 cup nama shoyu
3 tbs honey
1-2 tbs minced ginger
2 cloves minced garlic
3-4 tsp curry powder, or to taste

Mix ingredients together and pour over veggies to marinate for a few hours.

Curry Sauce:
1 cup almonds, soaked 12-24 hours, blanched
16 ounces purified water
2 medium sized Fuji apples, cored & diced
1 cup raisins, unsoaked
1 teaspoon curry powder
2 tablespoons flax seed oil
2 tablespoons Braggs or to taste
1 medium sized ripe banana

Place the almonds in a blender and add enough water to cover them. Blend until creamy.
Add curry, flax oil, banana, Braggs and process for 20 seconds.
Then add apples and raisins by hand. Pour sauce over veggies.

Stir well and place in dehydrator, covered, for at least 2 hours until warm to the touch, below 112 degrees.

Heathy's Notes:
-I used soaked almonds and did not blanch them.
-I used olive oil in place of flax, and doubled the curry powder.

-Side of Rice

3 cups Cauliflower, chopped
1 cup Cashews
1-2 tsp lemon juice
Sea salt to taste

Process all ingredients in a food processor into small, uniform bits. Voila!
Serve with veggies.

-Tuna Salad with Crudites
This tuna salad is the best I've ever had - both raw or cooked! Created by Ocean on RFC, this is amazing and I highly recommend. Serve with veggies of crackers.

1 cup sunflower seeds, soaked
1 cup walnuts, soaked
2 tbs lemon juice
2 tbs nama shoyu
1/2 tsp minced garlic
1/2 tsp kelp flakes

Process these ingredients in a food processor. Transfer to a bowl and add:

1 pickle chopped (bubbies raw pickles)
1 tsp ume plum vinegar or apple cider (I used apple cider)
1 tsp herbamare seasoning (I don't use this)
3 tbs pickle juice
1 tbs fresh dill, chopped
1/4 cup chopped onion
1/4 cup chopped celery
1/8 cup chopped parsley

Stir to combine.

-Pesto Veggie Pizza
On an almond/carrot crust, this pizza was topped with fresh pesto, and a mixture of veggies.


-Cranberry Maple Granola Bars
This divine recipe is Raw Food Real World's granola, made into bars and dehydrated. It contains nuts, seeds, maple syrup, lemon, orange, cinnamon, cranberries...Mmmmm!

-Chocolate Chip Cookies
Featured in Just Desserts ebook.

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  1. December 28, 2007 at 18:35

    oh my goodness, everything looks fabulous!! I love the idea of using cauliflower to make "rice"; and the "refried beans" recipe? brilliant!! as are the drink, dessert, sides, and other meal recipes :0)

  2. December 29, 2007 at 17:19

    I love it when you highlight your raw food menu for the week. Those are some good eats. Your cookies actually look baked.

  3. December 29, 2007 at 20:12

    Thanks Shannonmarie, haha...I tell ya, the cookies do taste as good as baked ones :D

  4. December 30, 2007 at 19:43

    Do you have any left? :-)<br /><br />I ate all of mine, but I'm off to make some macaroons to go with my mint chocolate brownies. I'm having a chocolate theme for new years.

  5. December 30, 2007 at 22:15

    Shannon, a chocolate theme?! Sounds great! Can I come over for that?! I just finished a "sweets" dehydrator day, making all kinds of cookies and granola bars. Im well stocked now, yay! :D

  6. January 1, 2008 at 17:04

    I would've invited you, but alas, it is too late. Happy New Year!

  7. January 11, 2012 at 05:51

    I was going through some of your recipes and I noticed you have two different recipes for refried beans. Which do you prefer? This one or the one listed here? https://sweetlyraw.com/2008/01/raw-mexican-class.html

  8. January 11, 2012 at 21:35

    Brittany, they're pretty much the same. One uses tahini and the other has almond butter. I like them both :)

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