Super Food Nutrition

Greetings raw food enthusiast,

Last week I had a potluck to attend and I was running late. I had 15 minutes until it started and I did not have my dish ready.

I began to worry about not having any food to share, and then I remembered my old stand-by: raw Pasta and sauce.

This recipe is unbelievably quick and easy, and it tastes incredible. I was able to put the dish together in about 10 minutes and was only a couple minutes late to the potluck.

Today I am going to share three different versions of the Pasta with sauce recipe.

The cool thing about the sauce is that it can be used as a salad dressing, a dip, or a pasta sauce!

But first…

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Raw Pasta Recipes

These are the sauce recipes to use over raw pasta noodles. You make the raw pasta noodles with vegetables, there are no grains involved.

The most popular vegetable to use is the zucchini because it soaks in the sauce flavors and has an Al-dente texture.

Some other good vegetable noodles include beets, carrots, Young coconut meat, cabbage, and turnips.

I use the Spiral Slicer / Saladacco to make the noodles. You may also use a potato peeler, a mandoline slicer, or a cheese grater.

Recipe 1) Pesto Pasta

This one is simple and only has four ingredients:

Basil, pine nuts, olive oil, and garlic.

Ingredients:

1 Cup pine nuts
about 1/3 to 1/2 cup Extra Virgin Olive Oil
2 cloves of minced garlic
about 3/4 cup fresh basil

This tastes best if you are using a Mortar and Pestle because it helps release the flavors and brings the recipe to life.

I usually make this in my food processor because it is quick and makes a large batch.

Step 1 -

Put the pine nuts into the processor and grind them with the ‘S’ blade. Grind them for a few minutes until the oils are released and it turns into butter and sticks to the walls.

Step 2 -

Put in the garlic and continue to process for about 20 seconds to mix. I first use a garlic press to mince the cloves, or you can dice it with a knife.

Step 3 -

Gradually pour in the olive oil until it becomes creamy. Be careful not to pour too much oil in because it will ruin the taste.

Step 4 -

The last ingredient to add is the chopped basil. Briefly blend in the basil, but don’t over blend because the herbs may turn bitter if over processed.

Some optional ingredients that I like to add in are:

A teaspoon of spirulina to make the pesto extra green

A small handful of cilantro for extra flavor

Substitute in walnuts for pine nuts. Sometimes the pine nuts are too expensive or not available.

A pinch of Celtic Sea Salt to help improve the flavor.

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2) Raw Tomato Marinara Pasta Recipe

This recipe is always a big hit and the taste is divine!

This simple recipe may be prepared in the blender or food processor. I use the food processor because it does not require as much liquid. This sauce works well in the new VitaMix 4500 Blender or the Blendtec HP3A

This basic recipe only has five ingredients:

Fresh tomato, sun-dried tomato, garlic, basil, and red bell pepper.

Ingredients:

2 Cups fresh tomato
2 Cups red bell pepper
1/2 cup sun dried tomatoes
2 or 3 garlic cloves
3 tablespoons fresh basil

Step 1 -

Prepare the sun-dried tomatoes by soaking them for about two hours.

You can speed up the soaking process by soaking them for about 30 minutes in warm to hot water. Save the soak water and you can use a little in the recipe for extra flavor.

Step 2 -

Blend the tomatoes and red bell peppers with the garlic until it reaches the consistency of tomato sauce. I blend it about one minute and leave it slightly chunky. You could add a pinch of salt if you wish.

The fresh tomatoes sometimes have enough juice for the recipe. If they are dry you may pour in a little soak water until it reaches the correct consistency.

Add in the basil at the end and briefly blend. If you blend the herbs too much they may become bitter.

Step 3 -

Pour sauce over vegetable noodles and serve!

Optional Ingredients:

Every time I make this recipe, I change the flavor by adding in one or two of the following ingredients:

- A pinch of celtic sea salt.
- A handful of fresh or dried herbs, such as chives, thyme, parsley, sage, rosemary, or the dried Italian Seasoning.
- Dash of cayenne pepper powder to add a little heat
- A half an apple to add a sweet flavor

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Raw Pad Thai Recipe– about 4 servings

This recipe is a little more complicated but it is worth the extra effort.

Ingredients:

* 2 cups of vegetable noodles
* 1 and (1/2) Cup Onion, diced
* 1/2 C Green onions, thinly sliced
* 1 C Mung bean sprouts
* 1⁄3 C Nama Shoyu, or to taste (optional)
* 1⁄4 Cup of fresh Lime juice
* 1/4 C Agave Nectar
* 4 Tbl Almond butter
* 2 Tbl Extra virgin olive oil
* 2 minced Garlic cloves
* 1 Tbl Ginger, peeled & minced
* 1/2 tsp Curry paste or powder
* 1/4 tsp Cumin powder
* 1/4 tsp Coriander, ground
* 1/2 tsp salt
* Cilantro, to garnish
* Almonds or Jungle Peanuts, to garnish

Step 1:

Make vegetable noodles. I like to use the Spiral Slicer machine to make ribbon cuts and angel hair pasta cuts with zucchini. You may also use a potato peeler or cheese grater to make the noodles.

Step 2:

Dice up any other vegetables you prefer, such as red bell pepper, carrot, broccoli, and snap peas. Place these next to the noodles.

Step 3:

In a blender or food processor, mix in the dry ingredients first. These include the almond butter, agave nectar, garlic, ginger, cumin, curry, salt, and coriander.

Slowly add the liquid until it reaches a smooth consistency. Be careful not to add too much liquid or it will be runny.

Step 4:

Pour sauce over the noodles and diced veggies. Garnish with the mung bean sprouts and cilantro. I also like to top this with a handful of soaked almonds. The Sunfood jungle peanuts also make a tasty garnish.

Enjoy! These recipes were inspired by “The 7 Minute Chef”, which is an awesome vegan cook book. It has great raw recipes as well as cooked.

To your great health,

Mike Snyder

Hello sauerkraut and kimchi enthusiast,

Here is my favorite sauerkraut recipe. It uses a unique ingredient, apples. This is the first kraut recipe I made and I found it in the book ‘The Raw Gourmet’ by Nomi Shannon.

Nomi sent me the recipe in an email last week. Click Here to sign up for Nomi Shannon’s e-class on raw foods and natural health.

Enjoy!

Mike Snyder

Sauerkraut Recipe and Veggie Kraut
By Nomi Shannon, The Raw Gourmet

The place of fermented foods in a living food diet has evolved over the years. Many raw fooders make a fermented beverage from wheat or rye berries (rejuvelac) and fermented pates out of nuts or seeds (seed cheese). But people sometimes have had negative reactions to these homemade fermented foods, in part because unwanted strains of bacteria occasionally grow in them.

As well, people who suffer from candida historically have not had positive reactions to the fermented drinks and nut and seed cheeses. It appears that non-protein foods are safer to ferment. As a result, many alternative health experts now say that health benefits from fermentation are best derived from only the occasional use of raw sauerkraut.

This is of course subjective, because many people sincerely feel that they derive great benefits from eating all types of fermented food. If you are confused by some of the differing approaches the bottom line is, has, and always will be the same: listen to your body.

Raw sauerkraut is used much like the delicious Korean fermented cabbage dish called kimchee- as a condiment served with the main meals of the day. Aside from providing important enzymes, the fermentation process creates bacilli that encourage intestinal health.

Raw sauerkraut is fun to make and the best part is that it lasts for a very long time in the refrigerator (up to two months) so you can make a large batch. If you have checked the price for raw sauerkraut at the health food store you will see how much money you can save by making it at home. Also, although the label may say ‘raw’, if the jar was sterilized or the food pasteurized it surely isn’t raw any more. And if sterilization and pasteurization did not occur, you should wonder if the sauerkraut was kept cold at all times during its transport to the store.

Be sure that you buy organic cabbage to make sauerkraut. Cabbage is a highly treated crop and the thought of mincing it up and letting it sit in its own juices, including dangerous chemicals, isn’t very appealing or healthy. It would be better not to make sauerkraut at all than to make it out of cabbage that is not organic. Fortunately, sauerkraut isn’t just made out of cabbage anymore! You can make many different types of vegetable ‘krauts’, as the variations below demonstrate. Additional fermented food recipes can be found in books by Ann Wigmore and by Viktoras Kulvinskas, both of who are well-known raw food pioneers.

Red or Green Sauerkraut

Use the cabbages soon after buying them. As they age they tend to dry out and you need the moisture from the cabbage for it to properly and evenly ferment.

While making sauerkraut, you can make a few pickles. Just slice a cucumber into one-half inch slices and place in a single layer while layering the sauerkraut. If your container is large enough you can do a few layers of cucumber. Make sure there is no wax on the cucumber.
1 or 2 heads of red or green cabbage, organic

1 or 2 apples, cut into 16ths

Seaweed (wakame or other), several large pieces

Set aside 3-4 of the large outer leaves of the cabbage. Cut the rest up into pieces and put through and grate it or put through your juicer with the blank screen. If extra juice is extracted, add it to the mixture.

Using Mike Snyder’s Pickle, KimChi, and Sauerkraut Maker, or using The Raw Diet’s ceramic Harsch Fermentation Crock from Germany, layer the following:

1 inch of grated cabbage, 8 of the apple slices, 2-3 inches of cabbage and half of the seaweed, then apples, cabbage, seaweed and cabbage.

If you are using 2 cabbages, make another set of layers. Press down with your hands as you make the layers. Cover the mixture with the outer leaves from the cabbage.

Weight the mixture down with the weights provided with the Harsch or Kraut Maker, or use a plastic bag filled with water, or a plate with a few cans on it. Let it sit for 3-7 days, or until the cabbage develops a ‘tangy’ taste. Skimming off any foam, carefully transfer sauerkraut to clean jars and store, tightly sealed in the refrigerator. Discard apple. Use seaweed in a salad.

While the cabbage is fermenting, it can have a strong odor. It is best to allow it to ferment outside of the main area of your home. In cool or very dry weather the process takes longer than in a warm humid climate.

Variations of Sauerkraut

Mixed Kraut

Once you get the hang of making sauerkraut-you may never use the same ingredients twice. The flavor and visual aspect of red cabbage is preferable, but sometimes one can only obtain organic green cabbage. Here is a variation to add color and flavor to green cabbage.

Place 1 green cabbage, 3 carrots, 2 medium beets, 1-2 slices of onion, to taste, 1-3 cloves of garlic (optional) through a Juicer with the blank screen, or grate them all together. Stir in 1-2 teaspoons caraway seeds (optional), then layer the mixture in a crock with apple and seaweed, following the directions above.

Veggie Kraut

This recipe has no cabbage at all! Use whatever seasonal root vegetables you can get your hands on. It is difficult to make a sauerkraut combination come out not tasting wonderful, so be creative. Place 6 large carrots, 4 beets, turnip, parsnip or rutabaga, to equal half the amount of carrots used, 1 small onion and garlic to taste through a Juicer with blank or grate them all together. Layer the mixture in a crock with apple and seaweed, following the directions above.

To read more, subscribe to Mike Snyder’s natural health and healing newsletter. , Click Here for more info on the sauerkraut maker and harsch. Happy culturing!

Mike Snyder

Welcome to The Raw Diet.com by Michael Snyder! I will be sharing with you secrets to success on the raw foods diet. Feel free to check out my on-line store “The Raw Diet Health Shop” , and be sure to sign up for my Raw Foods Diet Newsletter for a free digital book!

Talk soon!

Mike Snyder, site owner