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July 22, 2005

Greetings:

For all newbies attempting to transition to raw and in need of quick study material/free email course with quick & simple recipes, sign up here for Nomi Shannon's Raw Gourmet online sessions which includes occasional newsletters and recipes such as below:

Good Health to You

Elaine

The Raw Gourmet Newsletter July 21, 2005Today, some recipes to help you beat the heat!Share with your friends if you wish.Subscribe: by signing up for the FREE email course, The Raw Truth, at www.rawgourmet.comCool Recipes for Hot WeatherMost areas of the United States are experiencing warmer that usualweather so here are some recipes to help you cool off.1. Summertime SaladThis is my favorite summer salad1 cup diced tomato (seeded)1 cup diced cucumber (seeded)2 teaspoons finely minced onion or more to taste1/2 teaspoon sea salt or more to tastedash of fresh ground pepper (optional)Finely dice the vegetables. I usually don't seed tomatoes but thisrecipe works better if you do. Sprinkle with salt and toss. Allowflavors to blend at room temperature for 1-2 hours, stirringoccasionally. This salad will keep in the refrigerator for 2-3days. Serves 2-32. Parsnip Avocado

SoupThis is a great summertime soup; it is light and refreshing butcreamy.1 large parsnip, grated (or put through Champion)1/2 cup water (or celery juice)1 large stalk peeled celery, cut-up1/4 avocado, cut-up2 teaspoons flax oilSqueeze of lemon juice (optional)1/2 teaspoon sea saltIf you own a heavy- duty blender like a K-tec or a Vita Mix thereis no need to grate the parsnip, that instruction is for use with aregular blender. The flax oil greatly enhances the smooth qualityof this soup, as does peeling the celery stalk. In a blender, blend parsnip and liquid until smooth. Add celery,blend well. Add remaining ingredients, blend until smooth. Serves1. Looks pretty with a colorful topping like diced red pepper, ordehydrated pepper rings.3. Vanilla BlissStill my favorite Smoothie.This is something a bit heavier to keep from being hungry forseveral hours. You can also add green

powder or other supplements to this drink.I often blend in several handfuls of sprouts or even some kale toincrease my consumption of greens and also to lighten thesweetness. A great way to get greens into kids!3/4 cup water2 tablespoons raw tahini or more depending on how many calories youwant1-2 frozen bananas. Dash of vanilla (optional) Optional sweetener if desired: maple syrup or a date or twoBlend until thick and smooth. Serve immediately. Serves 1.4. Juices.If you are in a very hot area and are suffering from the high heatand humidity, use lots of celery in your juices. Try using celeryfor up to half the amount of your juice-the natural sodium in thecelery helps you to cope with the effects of the heat on your body.That is why people take salt pills during hot weather. The natural sodium in celery is good for you; the salt in salt pills is not a good salt for you.(If you use salt

pills, check with your Dr before making any changes)5. Fruit n FlaxSo many wonderful fruits right now to choose from! Why not have acombination fruit plate for breakfast topped with freshly groundflax seeds. If you are not used to the taste of ground flax seeds,or don't like the taste, take 2 tablespoons flax seeds and 2teaspoons of maple sugar granules, or date sugar or other driednatural sweetener and blend together. I use a small electric coffeegrinder with excellent results (two tablespoons is too small an amountfor most blenders).Try: a handful of blueberries, four strawberries, sliced, 2 figscut up, a small nectarine or peach or mango, cut up. Sprinkleground flax seed on top and enjoy.6. Corn ChowderIt's corn season, so it's a good time to try this corn chowder. If you are not used to roughage or if a young child or elderly person is eating it, strainthrough a nut-milk bag before

serving.4 cups corn, cut from cob (about 4 large ears)2 cups almond milk (recipe below)1 avocado1 teaspoon cumin2 teaspoons finely minced onion1/2 teaspoon sea saltBlend well. Top with additional corn kernels, sprouts or diced redpepper bits.Serves 47. Almond milkSoak 2 cups of almonds 10-12 hours. Drain and Rinse before using.Place almonds with 2 cups of water in the blender, blend until veryfine. Strain through a nutmilk bag. If you don't have almonds or time to make almond milk you can makea fast almond milk as a base for the corn chowder by blending 2 -4tablespoons of raw almond butter with 2 cups of water. Spaghetti with pesto and marinara Make the pesto first (see recipe below)Then make the pasta using one of these methods:Using a saladacco to make the strands, or just use a vegetablepeeler and make the longest strands you can make with it. Use 1/2medium zucchini per

person as a side dish or a whole mediumzucchini per person as a main dish.Immediately toss the pesto into the pasta.Then make the marinara sauce (no need to wash out the blender allthat yummy pesto will help to flavor the marinara)8. Pesto sauce Makes enough pesto for 4-5 people. 2 tablespoons pine nuts6 tablespoons extra virgin olive oil3 cloves garlic2-3 large handfuls fresh basil leaves1 tablespoon chopped parsleyPinch of salt. Blend until very smooth.9. Marinara SauceUse 1 Roma size tomato per person per serving. Blend until pureed.Add 1-2 rehydrated sun dried tomatoes per fresh tomato and blenduntil thick. Add any other ingredients that will make it taste likeMomma used to make, for example: olive oil, basil, pizza seasoning,sea salt, olives, garlic, etc.To serve:Put pasta with pesto on plate. Top with marinara sauce, don't mixthe sauces together red and

green do not make an attractive color.Top with additional pine nuts and serve. 10. Keep it light with soup. Make up your own as you go-Using a blender, start with half an apple and a whole avocado. Add in 3-5 morevegetables in small amounts and seasonings you like such as:garlic, shallot, onion, herbamare, basil, oregano, olive or flaxoil, sesame oil, a bit of lemon including some rind. Taste and addin more flavors or veggies til it tastes good to you. The avocadowill make the soup smooth and the apple will give it a little bitof sweetness, which goes well with greens. If you love how it cameout write down everything you put in before you forget, if you hateit, keep working with it, I have yet to actually throw out a soup Imade although there have been many I wouldn't care to repeat.Some veggies to add in:Red pepper, kale, sprouts (always), cabbage, tomatoes, sweetpotato, asparagus, cauliflower, greens,

green beans, sunchokes, andcucumber. If it's a veggie, try it in soup.Some other tricks.A celery or cucumber based soup or juice is cooling and refreshing.Ripe summer tomatoes are too.Dehydrated pepper rings (red or yellow) are a great soup or saladtopper and are wonderfully sweet.Dehydrated onion rings are also a treat as soup or salad topper.Fruit for breakfast and a blended soup for both lunch and dinnerwork well in the summer with such a bounty of food available-theyare quick and easy meals and easy to digest. If your body isn'tworking hard digesting food it can better handle the summer heat.Do you have a favorite summer soup recipe? If you'd like to shareit, send it to me at nomi@rawgourmet .com. Who knows in the nextnewsletter you may see your recipe. Let me know if you would likeme to mention your name with your recipe...Enjoy your Summer days.The Raw GourmetPO Box

21097Sedona, AZ 86341

August 3, 2005

Hi Elaine. I didn't see a place to sign up but I woud like to receive future newsletters.

Please place me on your mailing list. Thanks Jeannette Carson

"E. Rice-Fells" <shortydemp wrote:

Greetings:

For all newbies attempting to transition to raw and in need of quick study material/free email course with quick & simple recipes, sign up here for Nomi Shannon's Raw Gourmet online sessions which includes occasional newsletters and recipes such as below:

Good Health to You

Elaine

The Raw Gourmet Newsletter July 21, 2005Today, some recipes to help you beat the heat!Share with your friends if you wish.Subscribe: by signing up for the FREE email course, The Raw Truth, at www.rawgourmet.com