Almond-Oat Cookies With Jam


1 cup ground raw almonds

1 cup ground oats

1 cup spelt flour

½ cup sunflower or coconut oil

½ cup real maple syrup

½ tsp sea salt

Dash cinnamon

All fruit jam

Preheat oven to 350 degrees. Mix all ingredients except jam together in a bowl. Make small balls with the cookie dough, then flatten on a cookie sheet. Make a small indentation on the cookie and add a half spoon full of jam to it. Bake for 20-30 min or until golden and jam is melty.



Maple-Walnut Cookies

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2 cups spelt flour

1 ½ cups rolled oats

1 tbsp baking powder

1 tbsp bea salt

½ cup maple sugar

1 ½ sticks butter

2 eggs

1 tbsp vanilla

2/3 cup walnuts



Combine flour, oats, baking powder and sea salt in one bowl. In a second, larger bowl, cream butter and sugar then add eggs and mix well. Pour flour /oat combination into wet mixture and stir, then fold in chopped walnuts. Put spoonfuls of dough on a greased cookie sheet and bake at 350 degrees for about 20 minutes or until light brown and firm.



Fresh Cranberry Sauce


1- 12 ounce package fresh raw cranberries

1/2 to 2/3 cup sucanat or rapadura

1 pinch sea salt

Lemon peel (a few pieces of peel from one lemon)

Orange peel (a few pieces of peel from one orange)

1/2 to 1 cup filtered water

Optional: chopped pecans, currants


Rinse cranberries and place with water, sugar, salt, lemon and orange peel in a sauce pan.  Bring to a boil then turn down to simmer.  Stir often.  After about 15 minutes or so take off the heat and refrigerate util you are ready to use.  If you want a sauce that is less chunky, add more water and cook longer.  

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Old Fashioned Chicken Soup

by: Jill Welch


1 whole chicken or 6 chicken thighs, with skin and bones

2-4 carrots, chopped

2-4 ribs celery with leaves, chopped

1 large onion, chopped

1 tbsp wakame flakes

5 cloves garlic, sliced

4 cloves garlic, grated or pressed

2 bay leaves

7 Roma tomatoes, pureed, or 1 large can of crushed tomatoes

1 cup fresh parsley chopped

Unrefined sea salt to taste

1 tbsp herbs de Provence

3 tbsp olive oil or butter


  1. Take bag with neck and liver out of chicken and rinse chicken and parts in bag.
  2. Put chicken and parts in a large soup pot with water to cover.
  3. If you have extra (not what is listed in the ingredient list) carrots, celery, garlic, onion, parsley and bay leaves, roughly chop and add to soup pot with chicken.
  4. Bring water to boil in pot then turn down to simmer and put lid on. Simmer for about 1 hour.
  5. While chicken is boiling, wash and chop all vegetables.
  6. When chicken is done, turn off heat and let cool.
  7. Strain chicken. Catch broth in bowl or other pot to save for soup.
  8. Pull chicken off the bone and set aside in a bowl. Discard skin, bones and veggies from stock.
  9. Add olive oil or butter to empty soup pot and put bay leaf and all veggies except tomatoes, parsley (add sliced garlic, but not grated). Sauté on medium heat until tender.
  10. Add stock, wakame, tomatoes, and chicken to soup pot. Bring to a boil then turn down very low and let simmer for 30 minutes.
  11. Sauté parsley in little butter, then add herbs and salt to taste and add to the pot.
  12. Cook for another 15 minutes, add grated garlic, and adjust seasonings.



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Green Smoothies

        Greens- Use a variety of greens and change up regularly:
        3-5 leaves kale (I like lacinato or black kale)
        ½ to 2 leaves collards (depending on the size)
        1 handful spinach(use spinach occasionally)
        1-2 leaves romaine lettuce
        Parsley - ¼ bunch or more, to taste
        Handful of Sprouts- broccoli, alfalfa, sunflower
        Juice of one lemon
        1 -2 green apples or red and green combination (or to taste)
        3-5 Strawberries or handful of other berries (optional)
        1 tbl to ¼ cup Raw and soaked pumpkin seeds (optional)
        1 tbl Raw flax seeds (optional)
        1 tsp – 1tbl flax oil (optional)
        1 tbl Kelp powder
        1 tsp Spirulina or chlorella (optional)
        1 tbl bee pollen
        Filtered water (enough to allow blender to puree ingredients)


        Place all washed and cut fruit and veggies in a blender or food processor         with water and blend. Add seeds, sprouts and powders. Blend until smooth. Add more water if you want a thinner smoothie. Drink immediately.

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Broccoli/Kale Salad with Creamy Garlic Dressing

1 bunch fresh, green, plump broccoli

1 bunch deep green, lacinato kale

5-7 firm red radishes

1 cup vegan mayonnaise

¼ cup extra virgin olive oil

1-2 tbsp brown rice vinegar

1-2 tbsp Ume plum vinegar

3 cloves firm garlic, grated

1 tsp white pepper

Herbamare or sea salt to taste

Rinse and cut broccoli into small florettes. Rinse and de-rib kale. Cut into chiffonade (thin ribbon slices). Grate radishes and put all the vegetables together in a large bowl. In a smaller bowl mix the rest of the ingredients. Add dressing to vegetables. Taste and adjust seasoning. Chill and serve.




Quinoa Salad




2 cups Quinoa

4 cups Water

1/3 cup red pepper - cut into bite-sized pieces

2 carrots - cut into bite-sized pieces

2 celery stalks - chopped

10 spears of asparagus - raw and chopped

1 yellow squash - cut into bite-sized pieces

2/3 of a zucchini - cut into bite-sized pieces

½ cup red cabbage - cut into bite-sized pieces

¼ cup scallions - chopped

1-2 tbsp fresh basil (or cilantro or parsley) - chopped

½ cup red radish - cut into bite-sized pieces

Raw pumpkin or sunflower seeds (soak 8 hrs, drain and dehydrate )

Lemon Dressing:

1/2 Cup + 1-2 tbsp. olive oil

1 tbsp. Umeboshi plum vinegar

1 tsp. dijon mustard

½ clove garlic - grated, minced, or pressed

¼ - 1/3 cup lemon juice



Place quinoa in saucepan with water.  Cover.  Bring to a boil.  Let boil for one minute then turn to simmer.  Simmer 15 minutes.

Thoroughly combine dressing ingredients together in small bowl. Gently mix together vegetables, seeds, and cooked quinoa in another bowl.  Pour dressing over and toss to coat.




Roasted Veggie Soup


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2 purple potatoes

2 red potatoes

1 sweet potato

1 red or yellow beet

2 carrots

1 turnip

2-3 shallots

1 onion

1 stalk of celery

1 rutabaga

1 parsnip

Several cloves Garlic

¼ to ½ cup Olive oil

Sea salt to taste

2 sprigs rosemary

White pepper to taste

Herbamare to taste (optional)

2 tomatoes or 1 large can of crushed tomatoes

1/8 to 1/4 cup wakame flakes

1 tbsp herbs de provence or thyme

Bay leaf

Wash and roughly chop all veggies into large, bite-sized pieces. Put all vegetables in casserole or large cast iron pan. Drizzle olive oil over top and toss veggies around to coat with oil. Season with salt, pepper and herbamare and place rosemary sprigs over the top. Place covered, in a preheated 400 F oven for 30 min. Take out of oven and gently mix veggies around. Turn heat up to 475 F and put back in oven, uncovered, for another 15 to 20 minutes. Vegetables are ready when potatoes are soft on inside and slightly crispy on the outside.

Put vegetables in a soup pot and add filtered water to cover. Puree tomatoes (or crush with your hands) and add to pot. Put wakame, bay leaf and herbs of choice in the pot and bring to a boil. Turn down to simmer and cook for 30 min. Adjust seasonings by adding more salt and or pepper and serve.



Cucumber Salad



5 baby cucumbers, skins on sliced

A few slices of red onion, sliced thin

½ cup tomatoes, cherry or roma, chopped

1/4 red bell pepper, chopped

Fresh mozzarella balls cut in half or quartered (optional)

Avocado (optional)

Olives (optional)



½ cup olive oil

1 to 2 tbsp brown rice vinegar

1 tbsp umeboshi vinegar

1 tbsp mirin

A few drops of Stevia to taste

1 tsp Herbamare (mildly flavored salt), or to taste

Dash cayenne pepper or chili flakes (optional)


Put all vegetables in a bowl, add dressing ingredients and toss. Adjust flavors. Chill and serve.



Creamy Truffle Mushroom Soup


2 ½ baby bella mushrooms, sliced

1 sweet onion, peeled and diced

4 cloves garlic, minced

2 tbsp olive oil

3 cups vegetable broth/stock

1 1/2 cup cashews

1 tsp salt

1 tsp dried thyme

1 tsp dried rosemary

1 tsp dried majoram

1-2 tbsp truffle oil


1.  Place cashews in a bowl of water and leave to soak overnight or at least 4 hours.

After cashews are soaked: 

2.  In a large pot, sauté the mushrooms, onion and garlic in olive oil for 10 minutes, until onions are translucent. (Sprinkle mushrooms with salt)

3.  Reduce heat to medium low and add 2 cups of the vegetable broth and dried herbs. Cover and simmer for 40 minutes.

4.  Drain and rinse cashews and add them to a blender with half a cup of water. Blend until smooth and creamy.

5.  Add the simmered mushroom combination to the cashew cream in the blender. Blend all the ingredients together until smooth.

6.  Add in a cup of vegetable broth (or water if the soup is salty to taste) to thin out the soup and the truffle oil. Blend until mixed.

7.   Pour soup from blender in bowl. Serve with truffle oil drizzled and thyme sprinkled on top. Enjoy!




Yummy Cole Slaw


1 head green cabbage

½ head red cabbage

4-6 carrots grated

1 bunch fresh parsley, chopped

4 leaves lacinato kale or 2 leaves fresh collard greens


1 ½ cups vegenaise or mayonnaise

¼ to 1/2 cup olive oil

1 tbsp rice vinegar

2 tsp umeboshi vinegar (optional)

1 tbsp dry mustard

2 garlic cloves, grated or pressed

Sea salt to taste

Herbamare or other seasoned salt to taste

Freshly ground white pepper to taste


1.     Grate or finely chop green and red cabbage.

2.     Put cabbages, grated carrots and chopped parsley in a large bowl and toss to combine

3.     Mix up dressing in a small bowl

4.     Add dressing to vegetables and combine well.

5.     Taste and adjust seasonings and wetness.

6.     Chill and serve.





Butternut Squash Soup


2 large butternut squash

1 can coconut milk

2 tbsp curry powder

3 stalks of celery

½ bunch fresh parsley

3 medium sized shallots

1 small onion

3-5 cloves garlic

½ to 1 cup sherry

Coconut oil

1 tbsp Herbamare seasoning (optional)

Sea salt to taste

White pepper to taste

Cut squash in half long way and scoop out seeds. Place face down on a baking sheet and bake on 375 F for 45 minutes to 1 hour. Chop all veggies roughly and sauté in 2 tbsp coconut oil. Add parsley and curry powder in last 2 minutes of sautéing. Add sherry at the end of the sauté and turn off heat. Take one cooked and cooled squash at a time and half the cooked veggies and sherry and put all in food processor. Then do a second batch and add the can of coconut milk to second batch. Transfer to soup pot and add salt, pepper, Herbamare and heat. Taste and adjust seasonings. Add more sherry and curry powder if desired. Garnish with scallions.



French Lentil Salad

3 cups cooked french lentils

2 cups chopped fresh arugula or spinach

1/4 cup feta cheese

2 or 3 tbsp udo's, flax or olive oil

Lime juice to taste

Cayenne to taste

Few sprinkles Ume vinegar to taste

1 large or 2 small cloves grated fresh garlic

Combine all ingredients. Mix gently. Taste and adjust seasonings.




Simple Hummus

2 cups cooked garbanzo beans (or try substituting raw zucchini for beans)

1-2 cloves garlic

1 tsp sea salt

Juice of 1-2 lemons or to taste

¼ cup parsley

Olive oil, to desired consistency

Put everything in a food processor and blend until smooth. Eat on crackers, bread, rolled in a lettuce leaf or with vegetables.





Adapted from a recipe from Raw Food/ Real World      


Chocolate or Blonde, makes 24-36 macaroons.
        3 cups dried, unsweetened coconut flakes
        1 ½ cups raw carob powder
        1 cup grade B maple syrup
        1/3 cup coconut butter
        1 T vanilla extract
        ½ t Celtic sea salt

1. In a large bowl, combine all the ingredients and stir well to combine.
        2. Use your hands to make balls of dough. Refrigerate or eat as is.




Wakame Salad

Demystifying Sea Vegetables:
        Sea Vegetables are one of the most nutritious foods on the planet. They are rich in calcium, iron, magnesium, iodine and B vitamins. They also boast a variety of trace minerals. Along with the high vitamin and mineral content, vegetables from the sea have DHA, an essential fatty acid that is necessary for normal nerve transmission in the brain. Seaweed has been useful in detoxing and inhibiting absorption of heavy metals. It is beneficial to include sea vegetables in your daily diet. Here is a recipe much like what you would get in a sushi restaurant but without the sugar and food coloring. Health food stores have wakame that is already cut and dried into small pieces for easier use.      

To Make Wakame Salad:


        ½ package dry wakame sea vegetables soaked in filtered water for 5 min         and drained
        1 large chopped cucumbers
        1 red bell pepper chopped
        6 green onions chopped
        ¼ cup black sesame seeds

        ¼ to ½ cup Toasted sesame oil
        1tsp fresh ginger, grated
        11/2 tbl Mirin (Japanese rice cooking wine)
        1tbl brown rice vinegar
        ½ tbl umeboshi vinegar
        1/8 tsp cayenne or red chili flakes or to taste
        1-2 tbl Nama Shoyu or to taste
        4- 5 drops Stevia

        In a large salad bowl, combine drained sea vegetable with all other vegetables. Combine all dressing ingredients. Add to salad and toss to combine dressing, adjust flavors.






Pomegranate, olive and walnut salad

This recipe looks like an odd combination but the flavors together are perfect. This is a beautiful, festive and unusual dish.

          2 pomegranates
          1 cup pitted and coarsely chopped green olives
          1 bunch cilantro, chopped
          2-3 shallots, chopped
          1 cup coarsely chopped walnuts
          4 tsp lemon juice
          3 tbsp olive oil
          1/2 tsp dried hot chili flakes
          sea salt to taste



1. Cut tops off pomegranates and pull apart. Remove seeds and discard pith.
        2. Put seeds in bowl and add olives, cilantro, shallots and walnuts.
        3. Make piquant dressing with remaining ingredients.
        4. Pour over salad, toss and serve.