HappyCow Guide
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Living Food - Raw Food Recipes
Raw Food Preparation

1) Nori Rolls

Serves 10 rolls

5 large nori seaweed sheets (for rolls), cut in half
10 sheets of green lettuce1 cup sprouts (radish, onion, or clover)
1 large carrot, sliced finely
1 large cucumber, sliced finely
2 medium ripe avocados, cut into 1 inch slices 

Be sure vegetables are dried after wash. On dry flat surface, place 1 sheet of nori seaweed. In the following order, place on top of the nori seaweed, 1 sheet of lettuce, some sprouts, 2 pieces of avocado, a little bit of carrots and cucumber.  Sprinkle sesame on top. Moisten along one end of the nori seaweed sheet with a bit water to help seal the roll. Roll into a roll. Be careful not to overstuff the nori roll or the sheet will rip. A delicious low calorie recipe.

2) Almond Sunflower Seed "Cheese"

1 cup sunflower seeds, soaked 4-8 hours & drained
1/4 cup almond milk ( see recipe below or use store bought)
1-2 tablespoon apple cider vinegar with 1/4 teaspoon sea salt
2 tablespoons freshly squeezed lemon juice
1 small clove garlic, peeled and minced
additional almond milk or water to blend as needed

Put sunflower seeds in large bowl. Cover with several inches of pure water. Let soak 4-8 hours. Pour water off. Cover again with cool tap water. Gently rub seeds between palms of hands to remove skins, which will float to surface. Pour most of the water and the floating skins off. Repeat process several times. Tip: Pour the skins and water through a strainer to catch the few seeds that escape.

When most of the skins are off, pour all the seeds through a strainer. Drain. Place seeds in blender
or food processor with almond milk or water, lemon juice, garlic, vinegar, and salt. Blend, adding more liquid if necessary. If using a food processor, stop machine as needed to scrape down the seed cheese, and continue.

Transfer to a serving or storing container. Cover any leftovers and refrigerate for 2-3 days.

Variations: Add green onions or extra garlic, or use different seeds, fresh herbs, or spices, etc...

Eat with crakers or salads. Use as replacement for recipes that call for sour cream, cheese, or yoghurt. Lasts 2-3 days , tightly covered in the refrigerator.

This and more delicious low calorie recipes can be found in the cookbook Almond Essence by Janet Doane.

3) Conquering Lion Cashew Cheez

Serves 3-4

2 cups cashews
1 cup filtered water
1/3 cup red bell pepper, diced
2½ tablespoon green onion, diced
2 tablespoon cilantro, minced
1 teaspoon garlic, minced (optional)
1 teaspoon Nama shoyu, or to taste
¼ teaspoon seat salt, or to taste
pinch crushed red pepper flakes 

Blend cashews with filtered water until very smooth. Place in a ½ gallon open-mouthed glass jar. Cover tightly with plastic wrap and secure with a rubber band. Cover with a towel and allow to sit in a warm place overnight. Pour cashew mixture into a large mixing bowl, combine with remaining ingredients and mix well.

Variations:  Use macadamia nuts or pine nuts; or blend 1 cup of chopped red pepper with cultured cashew mixture, before adding the remaining ingredients; or replace cilantro with other fresh herbs; or add ¼ cup grated carrots or beets; or replace bell pepper with other fresh veggies.

Serve with crackers or salad.

This and more delicious low calorie recipes can be found in the cookbook, Vegan World Fusion Cuisine.  

4) Izzi’s Live Lasagna

Serves 9 inches x 10 inches casserole


3 cups Cashew Cheez
3 cups red bell pepper, diced
1 tablespoon basil, fresh minced
1 tablespoon oregano, fresh minced
1 tablespoon rosemary, fresh minced
1 teaspoon nama shoyu, or to taste
½ teaspoon sea salt, or to taste
½ teaspoon jalapeno pepper, seeded & minced 


6 medium tomatoes, seeded
1/3 cup sundried tomatoes, soaked in warm water until soft
1 tablespoon olive oil
1 teaspoon sea salt, or to taste
1 ½ nama shoyu, or to taste
½ black pepper, ground to taste
¼ cup fresh herbs, minced (basil, oregano, rosemary, etc)
¼ teaspoon crushed red pepper flakes 


3-5 large zucchini, sliced thin
5-10 large portabello mushrooms, sliced thin 

Begin the Cashew Cheez the night before. The next day, add all cheez ingredients to a large mixing bowl, mix well and set aside. For Sauce, place all ingredients, except fresh herbs, in a blender and blend until smooth. Stir in herbs and set aside. Slice zucchinis and mushrooms into thin "lasagna" Noodles.  Press slices between dry towels to remove excess moisture.  Experiment with vegetable peelers, cheez cutters, or a mandolin to get uniform thickness. In a 9 inches X 13 inches casserole, begin layering with zucchini, then spread on 1/3 of the cheez, then 1/3 of the mushrooms and sauce.  Repeat until all ingredients have been used.  Top with cashew cheez and sprinkle with basil of r an authentic lasagna look.

This and more delicious low calorie recipes can be found in the cookbook, Vegan World Fusion Cuisine.

5) Awesome Salsa

Serves 2

4 medium tomatoes, diced
½ red onion, diced
2 garlic cloves, minced
½ cup cilantro, chopped finely
½ jalapeno or chili pepper, minced (optional)
1 avocado, cut into small squares (optional)
a few squeeze lime or lemon juice
salt and pepper 

Place diced onion in a cup of water and let sit for 5 minutes, then drain. In a bowl, gently combine all ingredients. Be careful not to mash up avocado. Salt and pepper to taste. A delicious low calorie recipe.

6) Nut Milk – the super energy juice


100g your choice of almonds, cashews, sunflower seed, hemp nuts, etc.
25g of second choice of nut or seed
1-2 teaspoon cinnamon (optional)
1 drop organic vanilla extract
600ml pure water

Soak seeds and nuts in 300ml water for 24 hours. Add soaked seeds, including soak water to your blender or coffee grinder, and blend thoroughly. Add another 300ml water. Blend some more. Filter through a fine gauze cloth or similar. Squeeze and squeeze every last drop! Stir in cinnamon powder and vanilla. Chill for 1 hour and then stir. The oils and water will separate if left to stand. Best drunk immediately. Keeps for 1-2 days if refrigerated.

Serve with a strawberry and a sprinkle of bee pollen.

This and more delicious low calorie recipes can be found in the cookbook Living Food Recipes for energy, beauty and longevityby Paul Betham.

7) Dairy Free Chai Ice Cream

300ml nut milk
4 tablespoon coconut or sesame oil
1 cup almonds, soaked overnight and peeled
1 tablespoon honey or maple syrup

1 tablespoon pine or hemp nut
½ teaspoon fresh ginger juice or 1 teaspoon dried ginger pieces
½ teaspoon cinnamon, freshly ground if possible
1 clove, crushed
1 cardamom, crushed
nutmeg to taste (optional)

Place 200ml of nut milk in an ice cube tray and freeze for at least 4 hours. Remove and blend thoroughly with almonds, remaining nut milk, oil, and flavorings. Add small amount of water or extra milk if blender complains. Can be refrozen if too soft.

Options: Rosewater to taste. Add or exchange chai flavorings for your choice of nut, carob powder, pre-soaked dried fruit, sprouted seeds, vanilla essence, or coconut milk. Make up 25% of mixture witth nut milk and 1-2 tablespoon of a cold-pressed oil.

Ice Cream can also be made by blending frozen fruit. Always use banana as your creamy base. Blend with choice of berries. Use dried fruits, sprouted nuts and seeds such as poppy for your sprinkles.

This and more delicious low calorie recipes can be found in the cookbook Living Food Recipes for energy, beauty and longevity by Paul Betham.

~ Recommended Cookbooks ~

~ Vegetarian and Vegan Ingredients ~