We have tried to provide a good selection of recipes to suit individuals who are already eating a predominantly live (raw), organic food diet as well as those of you who are transitioning to a healthier diet. We suggest you try to eat at least 50% of your fruits and vegetables raw. Work towards the 80:20 ratio i.e. 80% raw and 20% cooked. A high raw/live diet will provide you with an abundance of essential enzymes and nutrients which are destroyed when food is cooked.

If you are fighting/recovering from a serious illness, you need to eat a 100% organic, raw food diet which includes nutrient-rich juices such as wheatgrass etc. It is advisable to undertake such a diet under the supervision of a qualified practitioner who is familiar with such a dietary programme.

Check out our Total health and Rejuvenation Programme (residential) which gives you hands-on advice with specific guidance and recommendations, enabling you to continue your own programme once you return home.

BREAKFAST IDEAS 

Simply Fruit
Have as much fruit as you need, and top it up throughout the morning as needed. You can eat the fruit either in its whole, natural state, or prepare a fruit platter or large fruit salad.

Fruit Smoothies
You will need a good quality blender with a strong motor and stainless steel blades to make smoothies. Blending is a simple way to obtain the nutrition you need in an easy-to-digest form. We have provided some ideas for fruit smoothies below, but try experimenting with different combinations yourself. It is advisable to use no more than 2 or 3 types of fruit in each smoothie, otherwise you lose the variety of taste each smoothie can provide.

Try some of these to get you going in the morning:

½ pineapple chopped and 1 banana sliced. Blend and add water as needed.
2 bananas and 1 large orange. Blend and add water as needed.
1 large mango and 2 passion fruit. Blend and add water as needed.
½ honeydew melon and a few raspberries. Blend.
½ melon (any) and a few strawberries. Blend.
Berries (any) and 2 bananas. Blend and add water as needed.
1 Papaya, 2 oranges and 3 dates. Blend and add water only if you really need to.

Prepare the fruit for each smoothie, add to blender and blend until smooth. Now add water (if needed) and blend again. Pour into large glass and drink straight or through a straw (you can rinse, and re-use the straw a few times)

‘Inner Cleanse’ Breakfast
This breakfast is very good if you are doing an ‘inner cleanse’. It is also a very filling breakfast and is good to use in colder weather.

In a bowl, place one tablespoon of organic linseeds, two tablespoons of organic millet, quinoa, rice or oat flakes (grains are optional), a few (about 6) organic nuts and a few organic raisins. Add enough water to cover. This needs to be done in the evening, so the mixture can soak overnight (this makes it easily digested).

In the morning add:

• Any fruit of your choice (fresh or frozen (defrosted) berries and a sliced banana are particularly nice.
• 2-3 tablespoons of ‘live’ organic low fat/fat free yoghurt. If you are avoiding all dairy products, you can try blending some of the berries with a few slices of banana to make a thick puree to use instead of the yoghurt.
• If you desire, you can sprinkle a tablespoon of organic oat crunchy cereal or a dessertspoon of toasted, flaked almonds over the top.
• Alternatively you could complete the breakfast with a dessertspoon of raw, organic (N.Z) honey or pure organic maple syrup.

Healthier Porridge
For a hot breakfast, have porridge made with quinoa, millet or, if allowed, oats. Add 1-2 tablespoons of mixed, ground seeds (linseeds, pumpkin, sesame and sunflower), a few apple slices, raisins and raw organic (N.Z) honey or organic maple syrup or a sprinkling of coconut as desired.

This breakfast is only recommended during transition. It is best to eat only fruit during the morning as this helps to cleanse the digestive system

LUNCH IDEAS

These recipes are predominantly raw vegetable meals and are enzyme rich. You could have fresh fruit to start each meal (at least 30 mins. before main course) or you could make this a total fruit meal (in this case, eat as much fruit as you desire). Remember to have organic foods whenever possible.

Crudités with Dip
Crudités (carrot, celery, cucumber, radish, cherry tomatoes, sugar snap peas, broccoli florets, green leaves, courgette slices etc.) and a low fat hummus dip.

For a healthier dip, blend your own e.g. avocado-dill-cucumber or orange-avocado or avocado-tomato-garlic. Should you need to prepare the dip earlier, add a little lemon juice to prevent the avocado turning brown. You could also have oat cakes, ryvita, sprouted wheat loaf etc. (as allowed) with the crudités and dip.

Salads

Two or three beef tomatoes or four or five medium tomatoes. Add chopped basil leaves and olives or sliced avocado. If you are transitioning and struggling to avoid dairy, you can add two SMALL slices of organic goats cheese.

Large, raw salad of grated carrots, beetroot and swede. Add alfalfa or bean sprouts and raisins. Toss with an avocado-orange blended dressing.

Garden salad (green leaves, tomato, cucumber) with celery and avocado. Add any combination of steamed broccoli, sweet potato, beets, asparagus, cabbage, cauliflower.

Large garden salad (green leaves, tomato, cucumber, spring onions etc) and baked potato with avocado-raw sweetcorn butter.

Large mixed salad with corn tortilla ‘buttered’ with avocado and filled with raw and steamed vegetables.

Large salad of green leaves with tomatoes, avocado and rinsed dulse leaf (seaweed). Toss in carrot juice-avocado dressing.

Mexican Finger Feast
Prepare: Broccoli, cauliflower, carrots (sticks), cucumber (slices)

Serve with guacamole dip:
1 avocado (mashed), 1 tsp lemon juice, 1 tomato (chopped), 1 small can black olives (sliced) or equivalent, ½ green pepper (diced), ¼ cup spring onions (chopped), Mexican seasoning to taste.

BLT – Bread, lettuce, tomato
Excellent if you are transitioning and finding it difficult to avoid bread.

Warm two wholemeal pitta pockets in a toaster. Thinly spread hummus or low fat mayonnaise or avocado ‘butter’ inside each pitta pocket. Toss a salad of torn spinach leaves, alfalfa, tomato, cucumber, spring onions and avocado. Fill the pitta pockets with the tossed salad and enjoy!

Alternatively, you can serve this salad with baked potato or corn tortillas.

Baked Potato Bar
Serve a combination of these chopped ingredients over baked potatoes:

Black olives, spring onions, broccoli, peppers, mushrooms, tomatoes, avocado

Popeye’s Delight!
Combine: Cucumbers (diced), radishes (sliced), red leaf lettuce, sesame seeds, spinach leaves.

Serve with Three Green salad dressing:
Blend: 2 cups spinach leaves (tightly packed), ¾ cup fresh parsley (packed), 3 tbsp lemon juice, 1/8 cup herb tarragon vinegar, 1 tsp dried basil, ½ tsp ground cumin, 1 small garlic clove (chopped), ½ cup extra–virgin olive oil.

Oriental Vegetables
Prepare and toss:
Carrots (grated), spring onions (chopped), mung bean sprouts, red cabbage (thinly sliced), snow peas (mange tout), water chestnuts (sliced)

Serve with oriental dressing: ½ cup organic, low sodium/low sugar (pref. honey sweetened) ketchup, 2 tbsp soy sauce (low sodium) or ½ cup extra-virgin olive oil, 2 tbsp tamari

DINNER IDEAS

These recipes are either partially or completely cooked. They are ideal for those who are transitioning to a live food diet. You can have a side salad with any of these meals, or have a fresh vegetable juice at least half an hour before the meal.

Some of these recipes can be adapted to include a higher percentage of raw foods, or you could have one of the complete salad meals (see under lunches) or you could make this an exclusively fruit meal such as a large fruit salad or fruit platter.

Raw Vegetable Mash
Prepare mashed potato (or potato and leek mash). Keep warm.

Chop/slice a selection of raw vegetables: celery, peppers, spring onions, peas, sweetcorn, avocado, olives.

Mix prepared vegetables into the warm potato mash and top with beansprouts or alfalfa. Enjoy.

Brown Rice Medley
Cook wholegrain brown rice, quinoa or millet according to package directions

In final five minutes, add the following on top of rice:
Baby carrots, broccoli, cauliflower, green peas

Eat plain or add sweet and sour sauce:
3 tbsp lemon juice, 1 tbsp tamari, 1 tbsp honey and ½ tsp onion powder.

Mixed Vegetable Casserole
In large cooking pot add any combination of the vegetables below:

Leeks, onions, carrot, swede, cauliflower, broccoli, sprouts, mushrooms, courgettes, parsnips, potatoes, sweet potatoes etc.

Add a can of chopped tomatoes (organic), ½ -1 cup lentils, mixed herbs, miso powder (optional) and water (to about half way up the pot). Slow-cook in oven or aga for about 1½ hours, stir and serve over mashed potato or a grain (brown rice, millet, quinoa).

Mediterranean Pasta
Cook and rinse gluten free pasta spirals

Cut up and add to pasta:
Broccoli, cauliflower, green olives, mushrooms, red peppers, yellow peppers, courgette.

Toss with a small amount of Italian dressing:
½ cup extra-virgin olive oil, 3 tbsp lemon juice, 1garlic clove (minced), 1 tsp Dijon mustard, ½ -1 tsp Italian seasoning.

Potato Salad Supreme
Chop red potatoes and lightly steam. Rinse with cold water.

Add the following chopped ingredients:
Black olives, celery, green peppers, onions.

Toss (coat) with:
Small amount of low fat mayonnaise mixed with a little Dijon mustard (to taste) and celery seed.

Italian Dressed Vegetables
Lightly steam: Cauliflower, green beans, red bell peppers, courgettes, onions

Toss with a small amount of Italian dressing:
½ cup extra-virgin olive oil, 3 tbsp lemon juice, 1 garlic clove (minced), 1 tsp Dijon mustard, ½ - 1 tsp Italian seasoning.

Serve with a mixed side salad

RAW SOUP IDEAS

Again, you need a good quality blender to prepare smooth, raw soups (see under equipment section). These soups are a great way to get your nutrients and are more filling than you realise! They make a great lunch or evening meal in themselves.

Italian cream
Blend: 3 tomatoes, 4tbsp water, juice ½ lemon, 12 black sundried olives (pitted!), 1/3 cup fresh parsley, 1 spring onion. Serve with parsley garnish.

The flavours in this soup are strong. By omitting the water and reducing the tomatoes, this could also be a dip.

Celery-Avocado Cream
Prepare: 1½ cups water, 3 cups of celery (chopped), 2 avocados, 1 clove garlic.
Blend, starting with the water and the celery. Then add the avocado and garlic. This is a mild, creamy soup.

Raw Red
Prepare: ¼ cup water, juice of ½ lemon, 1 small cucumber, 2 small to medium red peppers, 1 spring onion, 1 garlic clove, 1/3 cup fresh parsley, 1/3 cup fresh coriander, 2 tbsp olive oil, pinch sea salt to taste.

Blend the water, lemon juice, red pepper and cucumber together until smooth. Then add all the other ingredients and blend again.

Green Dream
Prepare: 1 large tomato, juice of ½ orange or tangerine, 4 cups spinach, ½ inch fresh ginger, 2 green onions sliced, 1 avocado chopped, 1 pinch sea salt (optional).

Blend the tomato and orange juice and then gradually add the spinach leaves. Add the other ingredients and blend again. Add water only if necessary. Enjoy this delicious green soup.

IDEAS FOR TRANSITIONING MEAT EATERS

Combine 3 or 4 portions of different raw and/or cooked vegetables (excluding potatoes) with a small piece of meat, fish or eggs. Do not fry your food. Always try to have a green salad with your meal when consuming meat. Try to limit your meat intake to a maximum of three/four meals per week.

Meal Suggestions:

Cauliflower and leek mash, meat/fish and green salad

Carrot and swede mash, broccoli and mixed leaf salad with meat/fish

Omelette with grated carrot, onion, mushroom and tomato served with a large mixed salad.

Meat and vegetable casserole (choose from carrot, mushrooms, leeks, onions, sprouts, broccoli, cauliflower, cabbage, courgette etc.) Add miso powder, mixed herbs and/or chopped fresh or tinned tomatoes and cook slowly in the oven or in a slo-cooker.

One of the lunchtime salads with boiled eggs, meat or fish and one or two steamed vegetables (if desired).

Steamed vegetables with fish and salad