Raw Delights

Napa Cabbage Rolls with Cheesy Sauce


is a Chinese cabbage with a mild nutty flavor. It rolls quite easily
when you trim some of the thick white stems. I found it difficult to
find nice nappa cabbage that didn’t have holes in the leaves. I’m sure
the farmers market in the summer will have better quality nappa to
choose from.

The Cheesy Sauce makes these rolls totally delicious. You can also choose any filling of choice. The possibilities are endless.

Serves 2.


Napa Cabbage Rolls with Cheesy Sauce


8-10 napa cabbage leaves, depending how big they are


a napa cabbage whose leaves have no holes. Choose 10 well-shaped
leaves. Cut some of the white stem at the base and reserve for other
usage. Then make a 2-inch V cut through each central stem at the base of
each leaf for easy rolling.

Alternatively: you can use savoy cabbage or large bokchoy leaves or other leafy vegetables. 

this point you may opt to blanch the leaves by immersing them for 10
seconds in water that just boiled. Cool quickly by plunging cabbage
leaves into ice water for 1 minute. Lay each leaf flat on a cloth towel
to dry. Set leaves aside while preparing the sauces. Personally I prefer
not to blanch as I like raw cabbage better.  However it will be easier
to roll if blanched but not necessary.



Cheesy Sauce

is a nice sauce that contains 3different kinds of nuts and seeds.
Cashew and hemp will bring the creaminess, hemp will add omega 3 and 6
and sunflower seeds contains good amount of zinc and vitamin E. The bell
pepper is high in vitamin C and antioxidants.


½ cup raw cashews

1/3 cup hemp hearts

1/3 cup sunflower seeds

1 cup orange pepper

1 tsp turmeric powder (optional for antioxidant)

5 tbsp lemon juice

1 tsp balsamic vinegar

2 tbsp jalapeno pepper

½ tsp salt or to taste

1 clove garlic

1 tsp chia seeds


1. Place the pepper and lemon juice in blender and blend until smooth.

2. Add the rest of ingredients, except the chia seeds, and blend until smooth. Note: if you don’t use a high powered blender grind the sunflower seeds in a coffee grinder and add them at the end.

3. Add the chia seeds and blend. The chia seeds will thicken the sauce so it is not runny. We want t a sauce that is thick.

Tomato Sauce

Here we have the blended tomato rich in lycopene.


1 tomato

½ cup dried tomatoes, soaked 15 minutes

3 tbsp reserved soaked tomato water

1 tsp olive oil

1 garlic clove

2 tbsp jalapeno pepper or 1 tsp chili powder or more to taste

1 tbsp lemon juice

10 drops green stevia liquid (optional)

¼ tsp salt or to taste


Place all ingredients in blender and blend until smooth.


1. On a cutting board, take a nappa leaf and spread 2-3 tablespoon of the Cheesy Sauce across the middle.

Fold both left and right sides over the center. Roll the base ends over
breaking stem while rolling. Continue rolling toward the end, wrapping
tightly with care not to tear the leaf.

3. Place finished roll on a glass dish with the seam side down.

4. Repeat with remaining leaves.

5. Top the center of rolls with tomato sauce.

6. Place in oven at 170°F for 30 minutes or until warm but not cooked.

7. Serve warm and eat like cabbage rolls.

Winter Rainbow Slaw

This is a spectacular winter salad which uses a variety of colorful
winter root vegetables, savoy cabbage, kale and apple. It is my
favorite salad at this time of year. 
Serves 1.


Salad ingredients:

2 cups savoy cabbage

1 carrot

½ red and yellow beet, peeled

½ big parsnip, shredded

¼ watermelon radish, shredded

½ cup sunflower greens

½ apple, julienned

2 cups kale, finely chopped(optional)

1 tbsp sesame seeds



1.    Shred or slice cabbage into thin strips using slicing blade on
food processor, a mandolin or a knife. Add to a large serving bowl.

2.    Shred the carrot, parsnip, watermelon radish and beet using the
shredding blade on food processor or a hand shredder. Add to serving
bowl with   cabbage.

3.    Julienne the apple and add to salad bowl.

4.    Stem the kale, if using, and chop finely. Add to bowl.

5.    Add the pumpkin seeds and mix everything with hands or with spoons. Set aside while making the dressing.


Dressing ingredients:

¼ cup raw almond butter

¼ cup orange juice

Juice of 1 lemon

1 tsp apple cider vinegar

¼ tsp chili

2 tsp miso

¼ cup warm water


Combine all ingredients in a small bowl and whisk until almond butter is completely incorporated.

Pour the dressing over the salad and toss to combine. Sprinkle with the sesame seeds.


Colorful Pad Thai

I love this recipe so much that I make it over and over again and
never get tired of it. It is a great recipe to introduce people to raw

 Once the vegetables have been julienned, marinate them in the
warmth of your dehydrator or oven for an hour or two. Your dinner will
be ready to serve.

You may want to add your favorite noodles to it such as kelp noodles or steamed spiralized butternut when done.

Serve 2

Planning tip: make this the evening before and place it in oven the next evening when coming from work and warm it up while you relax.

Noodle ingredients:

2 medium zucchini, spiralized or julienned on a mandolin or shaved with a potato peeler

2 carrots, spiralized or julienned on a mandolin or shaved with a potato peeler

1 red pepper, julienned

1 orange pepper, julienned

1 cup mushrooms, sliced and marinated for 10 minutes in 1 tsp olive, lemon juice and tamari

2 cups broccoli florets

2 cups mung bean sprouts

½ red onion, sliced

½ cup organic frozen corn kernels (optional)

1 cup cherry tomato, sliced

3 tbsp raw cashews

1 ½ cup noodles: – for raw noodles use kelp noodles; – for cooked
vegetable noodles use spiralized butternut or sweet potato, steamed for 5
minutes; – for gluten-free grain noodles use brown rice noodles.


  1. Slice the mushrooms and add to a bowl. Pour the marinade over and stir to mix. Set aside.
  2. Cut the zucchini and carrots into long thin strips using a spiralizer,
    a mandolin or a potato peeler, whatever you have on hands. Julienne
    with a knife any remaining pieces. Add to a shallow dish such as lasagna
  3. Slice the bell peppers and onion into thin strips.  Add to the dish.
  4. Slice the cherry tomato and add to the dish.
  5. Add the marinated mushrooms and the sauce to the vegetable dish and stir all together to mix.
  6. Noodles: if desired add kelp noodles. If it’s winter
    and want some starchy noodles then spiralize some butternut or sweet
    potato and cook in a skillet with some water for 5 minutes. Add to the
    vegetables and stir well.
  7. Place the dish in a dehydrator at 110°F for one hour or in an oven set
    at the lowest setting – about 170°F for an hour or more. Touch your
    noodles from time to time to check if the temperature does not go above
    118°F. If it’s hot on your fingers then open the door a bit.
  8. Add the sauce  to the warm pad thai  –below-  along with the cashews and stir well to incorporate.
  9. Serve warm.

Asian Sauce

Asian sauce ingredients:

1/3 cup raw almond butter

2 tbsp lemon juice

1 tbsp tamari

1 tsp roasted sesame oil

1 tsp Serrano pepper, minced

1 garlic clove, grated

1 tsp ginger, grated

3 tbsp water


Place all ingredients in a small bowl and stir with a fork to mix.


Broccoli in Cheezy Sauce

This is a delicious, cheezy sauce that is light and healthy! Superb served with warmor steamed vegetables. Serves 2.



4 cups broccoli
8 lettuce leaves or spring mix greens
16 cherry tomatoes, halved (optional)
Cheezy sauce ingredients:
11/2 cup zucchini, peeled and sliced
¾ red bell pepper
2 tbsp chia, soaked in 3 tbsp water
1/3 cup hemp
¾ cup truly raw cashews
4 tsp tamari
¼ cup lemon juice
2 tbsp nutritional yeast
2 tsp apple cider vinegar
2 tsp turmeric
1. Chop the lettuce and slice the tomatoes and place into two large plates.
2. Combine all the sauce ingredients in a blender and blend till very smooth.
3. Add 1½ cup water in a saucepan and place a steam basket. Bring to a boil. Add the broccoli and steam for 4 minutes.
4. While the broccoli is steaming transfer the sauce to a skillet and warm it up on low heat while stirring for 2 minutes.
5. When the broccoli is done remove from the steamer and place on the two salad plates.
6. Spoon the warm sauce over the broccoli. Enjoy while it’s warm.
Alternatively: replace broccoli with Brussels sprouts or cauliflower.
Note: Save the cooking water to use in soup, smoothies, dressing or plain drink.
Nutrition analysis: %RDA


Calories: 851 Vitamin C: 401 mg or 533%
Fat: 54.9 gr. Calcium: 224 mg or 19%
Saturated fat: 10.1 gr. Copper; 2.3 mg or 253%
Polyunsaturated fat: 15.6 gr. Iron: 13.9 mg or 174%
Monounsaturated fat: 24.7 gr. Magnesium: 489.4 mg or 153%
Carbohydrate: 78.8 gr. Phosphorous: 1,111 mg or 159%
Protein: 33.2 gr. Potassium: 2,433 mg or 52%
Vitamin A: 491 mcg or 70% Selenium: 21.3 mg or 39%
Vitamin B1 or thiamine: .72 mg or 65% Sodium: 1002 mg
Vitamin B2 or riboflavin: .71 or 39% Zinc: 8.6 or 107%
Vitamin B5 or Pant.acid:3.5 or 69%
Vitamin B6 or Pyridoxine 1.5 gr. or 98%
















Posted in Raw Delights

Zucchini Fettuccine Alfredo

This is one of my favorites pasta dish. Zucchini replaces
traditional pasta in appearance and texture. The mouth feel is just like
the real thing. You don’t need a spiralizer for this recipe. All you
need is a vegetable peeler to make nice large ribbons. I vary the
vegetables in the pasta dish according to the season. In the spring you
can use asparagus spears or young spinach instead of the peas, in summer
use green beans or fresh peas, in the fall use broccoli florets.

I dress this pasta with a rich, nutritious and creamy sauce of seeds and nuts. Sure to please your family. Enjoy!

Serves 2.

 Zucchini Fettuccine Alfredo

Pasta ingredients:

3 medium zucchinis

1½ cup frozen green peas

1 cup cherry tomatoes, halved or thinly sliced carrot

¼ tsp salt

Marinated Mushrooms (below)

Alfredo Sauce (below)


  1. To make the zucchini noodle: using a
    vegetable peeler, remove the skin from the zucchinis – and save for soup
    if it’s organic. Starting from one end of the zucchini, peel a long
    ribbon of flesh down to the other end of the zucchini. Turn the zucchini
    and repeat this step around the entire zucchini, until the core is so
    small that it is difficult to peel (save the core for the sauce). Repeat
    this step for the other zucchinis.
  2. Place noodles in a bowl and add the
    salt. Toss to mix the salt with noodles. Set aside for 10-15 minutes
    while preparing the rest of recipe.
  3. Thaw the peas by placing them in a bowl of hot water to thaw. Set aside. 

Marinated mushrooms ingredients:

1 ½ cups shiitake mushrooms

1 tsp olive oil

1 tsp tamari

1 tsp lemon juice


 Slice the shiitake mushrooms and
place in a small bowl. Add the marinade ingredients to the mushrooms and
stir to coat. Place in oven while making the sauce.

Alfredo Sauce

A rich creamy sauce to dress up Fettuccine Alfredo


½ cup pine nuts, soaked 30 min to 2 hours, rinsed, and drained

½ cup sunflower seeds

¼ cup hemp hearts

1 cup zucchini core from making the pasta

2/3 cup water

3-4 tbsp lemon juice

2 small cloves garlic

½ tsp Celtic salt

1 tsp jalapeno pepper (optional if you like it spicy)


 Combine all the ingredients in a
blender and blend until creamy. If the mixture is too thick, add small
amount of water by the tablespoon – just enough to blend.


  1. Place the noodles in a colander and drain the liquid. Transfer back to the bowl.
  2. Add the marinated mushrooms, drained green peas, cherry tomatoes or carrots, and the sauce. Gently stir all together.
  3. Place the bowl in oven at the lowest setting for 20-30 minutes to warm up.
  4. Serve warm. 

Nutrition for 1 serving – RDA in %:


Calories 740 Vitamin C 71.8 mg or 96%
Fat 61 gr or 65% Vitamin E 16.7 mg or 111%
Carbohydrate 43.9 or 22% Calcium 109 mg or 9%
Protein 31 gm or 60% Iron 12.4 mg or 155%
Vitamin A 86 mcg or 12% Copper 2 mg or 221%
Vitamin B1 or thiamin 1.4 or 131% Potassium 1565 mg or 33%
Vitamin B2 or riboflavin .68 mg or 62% Magnesium 461 mg or 144%
Vitamin B3 or niacin 9.9 mg or 71% Manganese 5.5 or 304%
Vitamin B5 or pantothenic acid 3.8 or 76% Phosphorous 1092 mg or 156%
Vitamin B6 or pyridoxine .78 mg or 52% Selenium 27 mcg or 19%
Zinc 8.8 mg or 109%
Sodium 248 mg or 14%

Kale Salad

Today’s recipe is a favorite of mine. It’s always a hit when I
demonstrate this salad in my raw food classes and at potlucks. It is not
a salad to eat on the go as it requires time to chew thoroughly and
enjoy its delicious flavor. It makes a fabulous salad for Christmas
dinner more so when you add pomegranate arils into it. I like to add
some savoy cabbage, my favorite winter cabbage. It is sweet and soft
unlike the green winter cabbage. I added pumpkin seeds for more
nutrition and especially zinc that is problematic to get on a raw food

Fall and winter are the perfect seasons to eat kale as it becomes
sweeter in colder weather. It survives big frost and revives with above
0°C temperature.



Kale Salad

1 bunch kale or 4 cups, packed

2 cups savoy cabbage

1 pomegranate arils – the seeds

1 handful of sunflower sprouts (optional)

1 tsp olive oil

½ tsp salt

Juice of 1 ½ lemon about 3 tbsp

2 small or 1 ½ medium avocado

2 tbsp pumpkin, sunflower or hemp seeds (optional)



1.    Grab each kale leaf by the base with one hand and with the other hand strip the leaf off the stem.

2.    Pack the leaves on a chopping board and slice thinly with a chef’s knife. Place in a salad bowl.

3.    Slice the cabbage thinly and add to bowl.

4.    Add the avocado, olive oil, salt, and lemon juice and start
massaging the kale with clean hands.It will reduce at least in half.

5.    Cut your pomegranate in half and take each half and make 4 cuts
with your knife on the skin.Open up the fruit and release the arils. Add
the arils to the bowl.

6.    Add the pumpkin seeds and stir to mix.

7.    Enjoy.

Serves 2 as a complete meal or 4 as a side dish.

Stuffed Dates

This is a Middle Eastern inspired recipe. Traditionally in Arab homes,
dates are served on platters into various arrangements and placed on
the table. Dates are sweet and delicious, and are themselves real
treats. They also can be used as sweeteners in the making of food and
desserts. Today dates are the stars. In this recipe I am showing you how
to create mouthwatering, beautiful, gem-like date desserts sure to
please your guests during the holidays.

Here you will find four variations for preparing dates.  Use a
selection of fillings and toppings and serve them on a nice platter.
Sure to appeal to all palates. So be creative and enjoy!

Plain Stuffed Dates   

You can stuff dates with nuts and nut butter or you can stuff with a filling such as cashew cream or even cashew cheese.

3 way Stuffed Dates

12 Medjool dates

¼ cup raw almond butter or tahini

2 tbsp cacao nibs

Hazelnuts, walnuts or pecans and cacao nibs for topping


1.    Cut a slit on top of your dates and remove the seed.

2.    Take 1 teaspoon or almond butter or tahini and fill the center of the date.

3.    Place a nut on the butter. Dip some of your dates in the cacao nibs, the top part.


Basic Dipping chocolate


¾ cup cocoa powder

1/3 cup coconut oil or cocoa butter, melted in a bowl of hot water

1/3 cup + 1tbsp honey

½ tsp vanilla,

A few drop of almond, peppermint, or orange extract (optional)


1.    Take your jar of coconut oil and place it in a bowl or hot water
to melt. It will take only a few minutes. Once melted, measure ¾ cup.

2.    Add cocoa powder, honey and vanilla or other flavoring essence. Stir with a spoon.

3.    Keep warm in a bowl of hot water.


Chocolate Dipped Dates  


20 Medjool dates

1 recipe dipping chocolate above


1.    Prepare your dates as shown above. You can either fill the date with a filling or you can keep it plain.

2.    Place the dates on a cookie sheet lined with parchment or wax paper.  Freeze your dates while preparing the chocolate.

3.    Take the dates out of the freezer after 20minutes. Use a fork
tolift a date. Individually dip in the chocolate. Let it drip a few
seconds and place it back on the sheet.

4.    Place in a container and freeze or store in a cold placeuntil ready to serve.

5.    They are good out of freezer or served cold. If left in a warm room they will melt.


Rolled Stuffed Dates  


Chocolate dipped dates

Topping options for rolling:

Crushed Almonds

Crushed pistachios

Crushed walnuts

Crushed pecans

Shredded coconuts

Crushed Cacao nibs


1.    Right after dipping the dates in chocolate, place the dipped
date in a bowl full of crushed nuts and/or shredded coconut and roll
them to coat.

2.    Place on the cookie sheet lined with parchment paper.

3.    Once set transfer to a container and leave in a cold place or freezer until ready to serve. I put mine outside.

4.    Serve in nice platters.

Buttercup Squash Soup

I love squash and I found a delicious way to eat it raw or almost raw.
The secret ingredient is hot water. It is a comfort soup for the fall
season. It is ready in minutes and may be a complete meal by itself. I
served it with sunflower greens. It is surprisingly filling.

I chose buttercup squash as I found it the sweetest and most flavorful
eaten raw among all winter squashes. You can also use butternut, hubbard
or delicata. If the squash has ribs it is difficult to peel.


Butternut Squash Soup

2 cups buttercup, peeled and chopped in 1 inch cubes
2 cups hot water
2 celery stalks
½ cup sweet onion
½ apple
1/3 cup raw cashews or hemp hearts
2 tsp miso
1 clove garlic
1 tsp 5 spice or pumpkin pie spice
1 cup micro greens such as pea shoots, sunflower greens, chopped


Place the water and buttercup in the blender and blend until smooth.
Add the rest of ingredients and blend until smooth.
Garnish with chopped microgreens.
Serve immediately while the soup is warm.
Serves 2.

Spinach Wrap with Cabbage Slaw

There’s nothing I like better than raw wraps made with green leaves of
some sort and filled with sprouts, julienned vegetables, seed pate or
nut sauce. Veggie wrap are super nutritious; they contain an abundance
of vegetables and sprouts, healthy fats and are fun to eat with your

In today’s recipe I’ll show you how to make delicious and lively wraps with spinach leaves.

You can use them as an appetizer, place them in a container for lunch
on the go, or just make a meal out of these delightful morsels.

Cashew Hemp Sauce Ingredients:

Cashew tahini Dressing for Slaw

1/2 cup truly raw cashews
1/3 cup hemp or 3tbsp raw tahini
1/4 cup lemon juice
2 tsp apple cider vinegar or raspberry vinegar
1/4 tsp dulse flakes
2/3 cup water
1 garlic clove or 1/2 tsp garlic powder
1/2 tsp onion powder
1 tsp honey or 1 soft date*


  1. Grind the cashew first in the blender if not using a high powered blender.
  2. Add all ingredients to the blender and blend until smooth.

*Tips: I like to keep refrigerated soaked dried fruits
handy in a jar. I alternate dried fruits such as figs, prunes, raisins,
apricots, mango to use them in dressings and sauces. Soaked dried
fruits will keep up to 2 weeks refrigerated.

Filling ingredients:

Ingredients for Spinach Wrap

3 cups summer cabbage*, savoy cabbage or nappa cabbage (Chinese cabbage)
2 tomatoes
1 small handful Enoki mushrooms
1 avocado, cut into slices (optional)
1 1/2 cup sauerkraut (optional)
2 cups alfalfa or broccoli sprouts
20 very big spinach leaves, stemmed or substitute 10 bokchoy leaves, stemmed and cut in halves


  1. Cut the cabbage into thin slices. Place in a bowl.
  2. Pour the dressing over the cabbage and mix well with two forks. Set aside.
  3. Slice the tomato and cut each slice into 3-4 matchstick slices. 

Spinach Wrap


  1. Place spinach leaf glossy side down.
  2. At stem end place 1 heaping tablespoon of cabbage slaw.
  3. Add the tomato slice.
  4. Add a slice of avocado.
  5. Add 4-5 Enoki mushrooms.
  6. Finish with some sprouts.
  7. Roll up and place on a plate seam side down.
  8. Repeat with the remaining leaves until you have used up all ingredients.

Enjoy. Will serve 2 people as a complete meal or more as an appetizer.

Spinach Wrap on plate

*Note on cabbage: There is a big difference between
summer cabbage and winter cabbage. Winter cabbage is hard as a rock and
not conducive to eat raw. It is good to make sauerkraut or use it
steamed. Summer cabbage is sweet, tender, and delicious to eat raw.
Savoy cabbage is sweet and drier than summer cabbage. Good to eat raw
and make slaw. Nappa cabbage also called Chinese cabbage is tender and
excellent to eat raw.

Cauliflower Tabouli

This raw version of traditional tabouli is just as satisfying and
delicious. Cauliflower lends itself well to any dishes made with rice,
couscous or bulgur. Cauliflower contains several anti-cancer
phyto-chemicals like sulforaphane which compounds have proven benefits
against prostate, breast, cervical, colon, ovarian cancers.Cauliflower
is a good source of vitamin C, vitamins B-complex and minerals such as
manganese, copper, iron, calcium and potassium. Cauliflower tabouli is
easy to make with a delicious flavormostly when you have fresh tomatoes
in season. I like to eat on a fairly regular basis at this time of year,
so I incite you to make some today!


Califlower Tabouli

1/2 medium cauliflower

1 cup tomatoes, chopped

2 cups parsley

1/4 cup fresh mint, chopped

1/3 cup sweet onion, chopped

1/2 inch jalapeno pepper, minced

1 cup sweet corn or 1/3 cup sprouted chick peas

1/2 avocado, diced

2 tbsp lemon juice or more to taste

1 tsp olive oil

1 clove garlic, pressed


Place the cauliflower pieces in the food processor and process into a
rice. Transfer to a mixing bowl. Add the chopped vegetables and the
seasoning. Stir well.