The Raw Gourmet: The flavors of raw cuisine bring your tastebuds to attention. Features recipes, support, information and topics vital to vegetarians and raw fooders alike. The Raw Gourmet shows how to prepare food in less time than conventional cooking with flame.

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The following recipes are from the new book: The Raw Gourmet, Simple Recipes for Living Well, by Nomi Shannon.(Alive Books) 1998 Nomi Shannon. All rights reserved.

The following recipes have been scanned in directly from the book.    Have fun with these recipes, and look for many more like them in the all new, all color, all-raw food preparation book, The Raw Gourmet. Order your copy now!


Parsnip-Avocado Soup
1 large parsnip, grated (unless using a K-tec or Vitamix then you can
just cut it up)
1/2 water or celery juice
1 large stalk peeled celery, cut up
1/4 avocado
2 teaspoons flaxseed oil
squeeze of lemon juice (optional)
1/2 teaspoon sea salt (optional)

In a blender blend parsnip and liquid until smooth. Add remaining
ingredients, blend until smooth.


Faux Salmon (or Mock Tuna)
This attractive dish resembles salmon casserole. But we know it's not!
Adding more kelp, dulse or any other sea veggies that you have on hand
will increase the seafood flavor. For fun, press into a mold and unmold
onto a platter, surrounded with kale and parsley, topped with almonds or
olives. This dish is elegant served with warmed Mushroom Gravy.
For a luncheon or brunch this recipe is lovely served in a scooped out

2 cups almonds, soaked 8-10 hours
2 whole carrots
1/2 cup coarsely chopped red onion
1 1/2 cups finely minced celery
1/2 cup minced parsley
1/4 cup minced shallot or scallion
1/4 cup lemon juice
2 teaspoons kelp powder
1 teaspoon dulse powder or granules
1 tablespoon liquid amino's , 2 teaspoons nama shoyu or 1 teaspoon sea

Soak almonds 8-12 hours, drain, rinse and drain again. Put the almonds,
carrots and onions through the heavy-duty juicer, using the blank
screen. Place mixture in a large bowl, add celery, parsley, shallots,
lemon juice, kelp, dulse, liquid amino's or sea salt and stir thoroughly.
Shape into a mold or place in a pie crust. Or shape free hand like a
fish. Keeps several days, covered, in the refrigerator. Serves 4-6.

Julienne of Carrot , Zucchini and Red Pepper

Although you can julienne by hand, using a mandoline will result in a
more attractive looking dish.

2 carrots, julienne
1 zucchini, julienne
1 red pepper, julienne


Orange Tahini Dressing Dressing

A delightful light dressing that only takes a few minutes to make. Its
simplicity invites variation. Try adding 1 teaspoon chopped ginger and 1-2
teaspoons tamari. Or, add 2 teaspoons poppy seeds and 1/4 teaspoon
Chinese 5 spice powder.

2 tablespoons tahini
1/2 cup fresh orange juice
pinch sea salt
1 teaspoon grated ginger
1/4 teaspoon cinnamon
1 teaspoon dulse flakes
1/8 teaspoon curry powder

In bowl, add orange juice gradually to tahini, stirring after each
addition. Add salt. Dressing tastes fine as is, or add spices to taste.
Yields approximately 1/2 cup.


Pressed Red Cabbage Caraway Slaw

This is a highly flavored and impressive dish. If you enjoy this, try
the same method with Asian sauce and experiment with different
vegetables. This dish will keep for 4-5 days in the refrigerator.

6 cups thinly sliced red cabbage (about 1/2 large cabbage)
1 large onion, sliced very thin
1 teaspoon sea salt
1 tablespoon caraway seeds
2 teaspoons Liquid amino's, or nama shoyu or additional sea salt

Place vegetables in bowl. Sprinkle the sea salt, caraway seeds and
Liquid amino's evenly over vegetables. With your hands, knead and toss
the salad, crushing the vegetables in your hands for 5-6 minutes. Serves


Mango-Lime Parfait
A soft, cool and smooth dessert. For a strong citrus flavor, add one
whole peeled lemon or lime to the blender, along with the lemon or lime
juice called for in the recipe. This will result in a tart citrus-y
dessert, much like lemon or lime pie. Before adding the dates, taste the
mango mixture, you may not want to add too many if the mangoes are
already sweet.

Almond maple crust mixture (set aside in a bowl)
4 cups coarsely chopped mango (about 5 mangoes)
1 cup lime juice (or lemon juice)
1 teaspoon of lime (or lemon) zest
4-8 dates, pitted and chopped

In a blender, place mango pieces and blend until smooth. Add lime juice,
zest and dates and process until smooth. Be patient. Mango is a very
fibrous fruit and you want to achieve smooth, pudding-like results.

In a parfait or wine glass, layer the crust mixture and the mango lime
mixture. Start with some crust mixture in the bottom of the glass, then
mango mixture, a bit of crust mixture and so on, ending with crust
mixture on top. Yield: 4 glasses of parfait.

Variation: substitute papaya or persimmon

Variation: Add another layer, made up of thinly sliced Kiwi fruit or


Basic Almond Maple Crust
This is a delicate crust that is good for soft fillings or frozen pies
because it doesn't overwhelm the subtle taste or texture of the filling.
Because the fillings are very rich, this crust is designed to fit a
round 1 layer cake pan, or a shallow pie tin.

1-2 cups almonds, soaked 8-12 hours
3-4 teaspoons maple syrup

Soak almonds 8-12 hours, drain, rinse then drain again. Put nuts briefly
(30 minutes) in the sun or dehydrator (30-60 minutes) to dry off, or
dry them off with a towel. In food processor, process almonds until
uniformly very fine. Gradually add the maple syrup, only enough until
the almond meal holds together. Sprinkle and then gently press the crust
into the bottom and sides of pie plate. Don't worry about getting the
crust all the way up the sides.

Note: This is a very thin crust. If you want a thicker crust, increase
the amounts in the recipe.



This recipe is best made one day in advance.

This works well with a pan that measures 9.5" X 13" X 2"-(3 quarts) {metric
measure: 240 X 345 X 50mm (3 litres)} which will serve 8-10 but pan
size is not important- use any size pan you have, this is just a

Ingredients: (per 8-10 servings)
5-6 zucchini
3-4 Cups coarsely chopped Mushrooms (or, thinly slice portobellas or
baby bellas)
6 Cups Spinach, packed, then roughly chopped

4 Cups Sunflower pate -made with less garlic, onion and lemon so it is
bland. Use water in place of 1/2 of the lemon juice.

Marinara Sauce (elsewhere at this site)

cheesecloth (all cotton for culinary use)

Thinly slice the zucchini the long way. This can be done by hand or with
a mandolin.
Marinate for 1-2 hours in a mixture of olive oil, water and lemon juice.
You will need enough slices to completely cover the bottom of the pan
two times. (you can marinate longer if you want)

Place a double layer of cheesecloth in the pan, with at least 6 inches
of cheesecloth hanging out on all sides.

Assemble the lasagne

Pat dry the marinated zucchini slices. Fit closely together enough
slices to completely cover the bottom of the pan-Don't forget to lay the
cheesecloth down first, it is important.

Pour over a small amount of the marinara sauce and spread over the
zucchinis (see recipe for Marinara below)

Spread out a layer of mushrooms, (use 1/2 the mushrooms)

Spread a thin layer of pate over the mushrooms (use 1/2 the pate) (it's
ok to leave it in evenly spaced blobs it is difficult to spread)

Evenly place half of the chopped spinach over the pate and press firmly
into place

Repeat the steps:

Zucchini slices
1/2 of the remaining marinara sauce
the remaining mushrooms
the remaining pate
the remaining spinach-press in to the pate
The remaining marinara- you can also add some chopped tomato and
slivered basil to the top

Cover tightly with plastic wrap and refrigerate.

Serving the lasagne:

The vegetables and pate will have given off a great deal of liquid
overnight in the refrigerator. Using the ends of the cheesecloth,
carefully lift out the lasagne (it may take 2 people). Drain the lasagne
for a few moments (hold it up and allow to drip or run your hand over
the bottom)-then either place it in a new pan or have someone quickly
pour off the liquid and dry the pan and put the lasagne back in. Slice
and Serve.


Sunflower Pate

3 cups sunflower seeds, soaked 8-12 hours. Sprouted for 2-4 hours
1 cup fresh squeezed lemon juice
1/2 cup chopped scallions
1/4-1/2 cup raw tahini
1/4 cup liquid amino's, or 2 tablespoons nama shoyu, or pinch of sea
salt with add'l water, or none at all
2-4 slices red onion, cut in chunks
4-6 tablespoons coarsely chopped parsley
2-3 medium cloves garlic, coarsley chopped
1/2 teaspoon cayenne pepper (or more to taste)

Soak sunflower seeds 8-12 hours, drain, allow to sprout for 3-4 hours (leave
out on counter) then thoroughly rinse and drain removing as many of the
thin inner husks that float to the top as possible. In a food processor,
process the sunflower seeds, lemon juice, scallions, tahini, liquid
amino's, onion, parsley, garlic and cayenne until the mixture is a
smooth paste.

When thoroughly blended taste and adjust the seasoning. The pate will
develop a stronger garlic taste in a few hours. Yields a large mixing
bowl of pate. (approximately 8 cups)

The above recipes are from: The Raw Gourmet: Simple recipes for living well. Order your copy here.


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