Category Archives: Raw Diets

Sweet Potato Chips

My family looooves sweet potato chips and they are so easy to make. If you have a slicer, make a large batch because they are sure to go quickly.


2-3 large yams or sweet potatoes. (orange or purple yams are higher in vitamins than actual sweet potatoes which have yellow or white flesh.)


Scrub the sweet potatoes and cut off any bad spots. Do not peel; that is where all the nutrition is. Slice very thin with a sharp knife or a vegetable or meat slicer.

Very lightly grease 2-3 cookie sheets. Place the sweet potato slices on the greased cookie sheets so they are not touching or overlapping.

Bake at 250º for 30 minutes, then flip with a spatula and bake another 30 minutes  or until crunchy and very lightly browned. Do not over-brown them or they will not taste as good. Just to the crispy stage is tasty.

That’s it! So easy to make a highly nutritious snack that is so much better for your family than junk food.

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Fruit Roll-ups

Really, these fruit rollups are so much tastier and better for you than the commercial kind you were thinking of. Anything is better than those sugary, low nutrient boxed cereals.

1 batch of our homemade fresh tortillas.




yogurt (optional)

Fry the tortillas per the recipe. Spread some honey on the inside of them and sprinkle with cinnamon. Clean and slice your favorite fruits. (Bananas, blueberries, strawberries are good.) Put chunks of  your favorite fruit in the middle of a tortilla and top with a spoonful or two of yogurt if you wish. If not, they are just as good without it.

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Thai Coleslaw

A very good way to incorporate more veggies into your family’s diet in a way they will love. This coleslaw has that unique sweet spicy Thai flavor with the option of having a kick!

All organic ingredients are best of course:

1/2 of a green or red cabbage thinly sliced
1 avocado, diced
1 carrot, shredded
1 cucumber, thinly sliced
2-3 green onions sliced
a handful of cashews or peanuts (these really give it that true Thai touch.)
handful of edamame (optional but will add extra protein and nutrients.)


2 fresh limes, squeezed.
1/2 cup olive or grapeseed oil
1/2 cup honey
3-4 cilantro sprigs, chopped
salt, pepper, 1 clove garlic or to taste.
optional: The Kick-Sprinkle with cayenne pepper to give it that kick.

Slice, chop and mix all the vegetables. Dressing: In a small pan on low heat, warm up the oil and honey just until the honey is melted enough to mix it in with the oil. It won’t mix well, because nothing really mixes with oil, but it won’t affect the taste. Remove from heat. Let cool and add the cilantro and spices. Pour over vegetables and mix well. Make just before serving to keep the avocados from turning black, although they do hold up well overnight in the frig, this salad is much better served while still freshly made.

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Healthier Mashed Potatoes

It’s not really the potatoes that make this dish fattening and full of cholesterol: it’s the butter. Well this recipe has a solution to that without missing any flavor. In fact, most people say this has more flavor because you taste the potatoes and seasonings that are not overpowered by the lard-taste of butter. You will never miss the butter, except around your bellies or thighs.

Makes 4 servings:

4-6 large potatoes. (yukon golds, reds or purples are best for this because they have more flavor and are softer than russets.)

1/2 cup soy or almond milk

1 tsp sea salt

couple sprinkles of fresh ground pepper

1-2 Tbsp grapeseed oil

Optional: chopped chives, parsley or cilantro

Steam the potatoes until soft. Using a potato masher, blender or food processor, blend the potatoes with the rest of the ingredients until smooth and creamy. You may need to add a dash more grapeseed oil or milk depending on how big your potatoes are. Mix in chives, parsley or cilantro.

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All-in-One, On-The-Go, Breakfast.

This is incredibly tasty considering what it’s made of, and blows the lid off of any of those protein drinks out there. And…you can throw this in a travel mug to go on the way to the office, which beats skipping breakfast. This protein shake is high in fiber, B vitamins, minerals, antioxidants, and protein. Some people don’t like the idea of raw eggs, but raw protein will be loved by your body and you WILL feel a difference sometimes after just one shake. We’ve been using raw eggs in shakes and eggnog for years and haven’t gotten sick once. You will have more energy from raw protein, less fat because eggs are very lean with almost no fat, and all the B12 and other B vitamins that are destroyed by heat will remain in tack which will reduce nerve problems and inflammation of any kind.

1 cup ground and soaked buckwheat grains. (Grind raw buckwheat groats (kernels) in a coffee grinder, pour room temp water over them and let soak overnight or a minimum of an hour.)

1-2 raw eggs, (be sure to wash the eggshells with soap and water before cracking open the egg. – Read our eggnog recipe for a safe way to use raw eggs. Salmonella is on the eggshells, not the egg inside.)

1 cup almond or soy milk

1/2 cup frozen blueberries, raspberries or strawberries

1 tsp maple syrup (optional, this is only for taste)

The next morning, put all the above ingredients in a blender. Blend for about 30 seconds, pour in a glass or travel mug and out the door you go. Make sure to keep shaking it up though, because the grains will settle to the bottom.

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Spiced Apple Rings

These are a yummy, easy way to preserve apples that doesn’t take much work. If  you have an apple peeler/corer, it goes much faster and easier, but if you just make up a small batch, they are still worth the little bit of effort. This is one of the very few recipes where you don’t have to peel the apples.

apple-rings8-10 apples, cored and sliced into rings

1 tsp garam marsala

3/4 cup honey

1/2 cup apple cider or red wine vinegar

3/4 cup water

1/4 cup cranberry juice (for color) 4-5 whole cloves per jar

Combine all ingredients in a saucepan except the apples and heat to boiling. Let cool to room temperature. Using an apple peeler, corer, slicer is easiest, but you can core, peel and slice the apples by hand as well. Once they are sliced, peeled and cored, steam the apples for about 10 minutes just to soften them up a little but so they are not mushy and still hold their shape.

Then stack the apple rings in a wide mouth jar or put in a small bowl and pour the brine over them. Make sure the brine covers all the apples, cover and let sit in the refrigerator for a minimum of a week before eating. These will last in the frig for up to 3 months.

RAW DIET VERSION: Don’t steam the apples, use them raw. They will be a bit crunchier, but still tasty.

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Roasted Pumpkin or Squash Seeds

We love these as snacks, and why just throw them away when they are a very nutritious snack at that. Seeds are very high in omega 6 fatty acids, minerals, phosphorus, potassium, iron and vitamin E.

After scooping the seeds out of the pumpkin or squash with a fork, put them in a colander and rinse them in cold water. While doing this, try to remove as much of the pulp as possible from the seeds. Let them drain, put them on a well-oiled baking sheet coated with olive oil. Mix the seeds around on the baking sheet to coat them with the oil. Salt and pepper them. Bake at 325º for 20-30 minutes flipping them with a spatula on occasion.

It’s sometime difficult to get enough seeds from one squash or pumpkin to make this worthwhile, but if you scoop out the seeds and put them in a container and freeze them from each squash you have throughout the season, after about 3-4 squashes you will have enough seeds frozen to make a big batch of roasted seeds.

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Jack O’Lantern Oranges Salad

Looking for an easy Halloween party attraction? These little Jack O’Lanterns will do it and you can make them in two shakes of a lamb’s tail.

pumpkin_oranges_saladsFresh whole oranges

Mixed salad greens

Vinegrette salad dressing with orange juice. (recipe follows)

Cut the tops off of the oranges and cut along the sides between the rind and the flesh to hollow out the oranges. Save the flesh.

Mix the salad greens with 1/4 cup red wine vinegar, 3 Tbsp olive or grapeseed oil and the orange flesh cut into small chunks. You can also add cranberries and almonds too.

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Veggie Skeleton


HalloweenVeggieSkeletonMini carrots


Red pepper


Raw mushrooms


Cabbage or bok choy leaves

Snow Peas

Sliced black olives

Ranch dressing


Slice vegetables and arrange them as shown in photo. Use a small bowl of the ranch dressing for the head and face. Use black olives for the eyes, mushroom slices for the hands, kneecaps and intestines and broccoli flowerettes for the feet and the rest is pretty self explanatory by looking at the photo.


To make this spooky snack completely non-processed, use homemade yogurt for dipping with onions or chives added to it and a little salt.

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Candy Corn Dessert Parfaits

Candy corn is nothing but corn syrup and artificial colorings and preservatives, but this alternative is fun and healthy. Not many people are fans of candy corn anyway because it’s so sickening sweet. You may even get this healthier version passed your kids.

Candy-Corn-Fruit-dessert1 jar mandarin oranges

14 ounces fresh pineapple cubes

Homemade whipped cream topping. (See our recipe under the “Non-processed Ingredients” category.

4 parfait glasses or custard cups


Put a layer of pineapple on the bottom of each glass, then a layer of oranges and the whipping cream on top. You can garnish the top with a few actual candy corns.

RAW DIET VERSION: Techinically this is already raw with our homemade whipped topping, just omit the highly processed candy corn candies.

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