December 17

Simple Raw Food Recipes Now: Raw Vegan Sushi

Filed under Raw Recipes by Frederic Patenaude

by Brian Greco

Raw Vegan Sushi Rolls

Are you getting started with raw foods? Need some new recipes for your healthy diet? Or, maybe you’re an old-timer looking for something to spice up your menu?

Well if you’ve ever wanted:

* Savory raw recipes that are still lower in fat
* A gourmet treat for guests or “non-raw” friends
* New ideas for Asian-inspired raw food cuisine
* Or simply some creative vegan dishes

… here’s your solution.

Raw vegan sushi is an all-time favorite that is sure to be a hit for a special dinner, at raw food potlucks, or to share with your friends and family.

You will need the following:

#1: Wrap

First off, what will hold together your ingredients?

There are two main options:

* Raw greens. To keep things simple, you can choose romaine lettuce, collard leaves, or another favorite green of your choice. Make sure to select leaves that are large enough to house your vegetables and other seasonings.

* Raw nori wraps, which will give you a more “authentic” sushi taste and texture. Untoasted nori is available at most health food stores and even regular supermarkets.

Set up your working space with a clean cutting board and knife, and place your wraps on the board – ready to be filled. Let’s continue.

#2: Vegetables

Fresh vegetables are the heart of your sushi.

Possibilities are endless:

* Fruit-vegetables: tomato, cucumber, zucchini, summer squash, baby eggplant, okra
* Root vegetables: carrots, radish, beet, daikon, celeriac
* Cabbages: purple cabbage, green cabbage, cauliflower, broccoli
* More: celery, sprouts, baby greens, shallots, chives

Add in a couple from each category or simply use what you have in the kitchen. Just rinse, peel, and chop them finely to include in your sushi rolls.

#3: Savory Seasonings

Many healthy ingredients are available to make your recipe pop with flavor.

Some recommendations:

* Sun-dried tomatoes, peppers, or a raw salsa
* Avocado slices, or a spoonful of fresh almond paté
* Savory raw dressings made of fruits and vegetables

And if you are not concerned with hygienic rules or just want to splurge:

* Diced fresh ginger, onion, or garlic
* Olives, pickled ginger, or fermented vegetables
* A bit of tamari, wasabi, or other sauce

After assembling wrap and vegetable base of your rolls, top with your choice of seasonings and roll up each wrap tightly, using a little water on the edge to seal if necessary.

Carefully slice the rolls into bite-size pieces (with a very sharp, clean knife). Arrange on a platter and enjoy!

Here are 3 more tips for better sushi:

* Don’t overstuff each roll. Play around with different proportions of vegetables and fillings.

* Vary your fillings. Try making a couple different flavors of sushi rolls to keep things interesting.

* Have your recipe handy! Be prepared for some awesome feedback from any friends who try this.

Give it a try and let us know what you think in the comments below.

This recipe has been inspired by the must-have recipe e-book for health enthusiasts, 7 Gourmet Raw Vegan Recipes Everyone Should Know. Gain access to this e-book and more exclusive content with the Raw Vegan Mentor Club.

June 4

Raw Banana Ice Cream!

Filed under Raw Recipes by Frederic Patenaude

We were in Costa Rica last winter and did a few show’s with Kevin Gianni’s renegade health show. Here’s a great favorite recipe in our home.

For more recipes like this, make sure to get your trial offer of the Raw Vegan Mentor Club.

Raw Food Recipe for Cinnamon Banana Ice Cream

1-2 Bananas
4-5 Frozen Bananas
1 Cup Almond Milk
Vanilla and Cinnamon to Taste

Blend the Almond Milk and unfrozen bananas first. Then add the frozen bananas. Add spices last.

May 31

Sweet Savory Raw Food Soup!

Filed under Raw Recipes by Frederic Patenaude

One of my favorite type of raw food meals to have is a Sweet and Savory soup. Here’s my own personal version of it.

This is from Kevin Gianni’s show when he was visiting us in Costa Rica.

Frederic Patenaude’s Low Fat, Raw Food Sweet and Savory Soup

2 Mango
1 Tomato
1 Cucumber
3 Stalks Celery
1 Green Onion
1 Handful Parsley
Chipotle or Cayenne Pepper to Taste

Blend, but not too much! Add back chopped tomato or cucumber then spice.



– Frederic’s Update

– Videos from Panama City

– Tips for Spending the Winter on Raw Foods


Greetings from Costa Rica!

I recently visited Panama City (in Panama, not Florida!) and recorded a few videos that I’ll be presenting this week and next week. Check out the first two below.

I hope you enjoy this new Video Blog and the new design of the website (still a work in progress!)

Farmer’s Market in Panama City

“Organica” One and Only Health Food Store in Panama City

“Who Else Wants to Watch Professional DVDs and Become Confident in the Kitchen With the Most Amazing, Simple and Delicious Low Fat Raw Recipes Ever?”

Watch the preview YouTube Video to get a peak at what’s inside this DVD series. Now part of the Raw Health Starter Kit! For more information on the Low Fat Raw Vegan DVD and the Raw Health Starter Kit, click here.

yellowarrow.gif To order the Low Fat Raw Vegan DVDs and the Raw Health Starter Kit, click here

9 Ways to Stay Raw and Healthy During the Winter

(The following article comes from my 60-page recipe book the “Raw Winter Recipe Guide” that I wrote during my many winters in the North. This book contains amazing raw recipes for the winter based on seasonal ingredients, and more tips and ideas for staying healthy during the winter. This book is available as a special bonus only as part of the Raw Vegan Mentor Club. Click here for more information)

Here are some of my favorite tips to help you to stay warm and healthy during the coldest days of winter:

1. You don’t need more fat during the winter.

Most people imagine that they need to eat more fat during the winter to stay warm. This is a misconception, as fat on your skin is not necessarily related to fat consumption. What you might need more of are calories, if you spend a lot of time outside. The energy required to maintain your body temperature will be manifested in an increased caloric need.
But for most people, that’s not an issue because they tend to exercise less during the winter, and they wear warm clothes. So either they’ll need the same amount of calories, or actually less.

2. Not everything has to be so cold!

Get your vegetables out of the fridge a few hours before dinner. Before going to bed, select the fruits you’ll want to eat in the morning, and keep at room temperature.

3. You can warm up a soup.

Use the recipes I’ve included in this eBook for warm soups, or make your own. The process is the same.

4. You can drink hot drinks.

This is a trick I picked up from Joe Alexander in his book “Blatant Raw Foodist Propaganda”. Drinking hot drinks doesn’t alter the “buzz” or high-energy you’ll get from eating a raw food diet, as long as you take in only the liquid. For example: herbal teas are okay, as is the broth made by boiling vegetables (only drink the broth, don’t eat the veggies). The one thing to avoid however would be caffeine.

5. Stay warm!

You might get colder on a raw food diet because you’re body is getting used to a lower, more natural and healthy body temperature. To overcome this obstacle, wear additional clothing.

6. The best way to raise your body temperature is to exercise.

But don’t just exercise at specific times! Plan exercise “breaks” during the day, to raise your body temperature and avoid afternoon fatigue. Short exercise breaks can last only a few minutes, with jumping jacks, a short jog or sprint, lifting weights, etc.

7. Don’t Skip a Day of Exercise .

According to known research, skipping exercise for two days in a row has bad effects on health. (Source:

8. If you’re looking for an indoor exercise, try rebounding.

Want an exercise you can do on a snowy day? Try rebounding. It can be a great cardio-endurance-toning workout if you know what to do with the rebounder. Get a good rebounder. Not those cheap ones at Walmart. Get something that will last and will give you a real bound. My rebounder is a NEEDAK that I got on E-bay.

9. Hydrate & Nourish Your Skin

Take plenty of hot baths, give yourself a footbath or try a facial mask. The recipes in my book will give you some ideas for what to add to your bath. Be sure to use a heavy moisturizer after you bathe and before you step outside in the cold and you’ll be sure to be ready for the coldest days.

Raw Food Recipes for the Winter

(The following recipes comes from my 60-page recipe book the “Raw Winter Recipe Guide” that I wrote during my many winters in the North. This book contains amazing raw recipes for the winter based on seasonal ingredients, and more tips and ideas for staying healthy during the winter. This book is available as a special bonus only as part of the Raw Vegan Mentor Club. Click here for more information)

Favorite Layered Salad


o Green or red lettuce leaves
o 3 red bell peppers
o 4 branches of celery
o 2 avocados
o 1 lemon (juice)
o 1 handful of leeks, chopped finely
o 1 handful of dill or fennel, chopped finely
o Cumin, fennel seeds (optional)
o 1 zucchini, grated

Method: You will make 2 different layers of lettuce and vegetable mix.

First, you need to make the veggie mix. Chop the vegetables and mix them together in a bowl. Mash the avocado so that you can mix it well with the others ingredients.
On a plate, put a lettuce leaf and some of the veggie mix. Then, add another lettuce leaf and some of the mixture, as you would for a lasagna. Put some tomato sauce (see below) and more lettuce leaves. Add grated zucchini on top.

Tomato Sauce


o 2 tomatoes
o 4 sundried tomatoes (soaked in advance)
o Basil (fresh)
o 2 tsp. of agave nectar (raw) or 2-3 dates.

Method: Blend all of the ingredients.

Pomelo and Pear


o 1 pomelo
o 3 pears
o 1 apple
o 1 handful frozen raspberry

Method: Cut the pomelo in large slices; take off the skin and the envelope of the pulp. Put the pulp in a bowl with the chopped fruits. Crush with the potato masher and mix. Some juice will be created with the pulp and raspberry. The pomelo pulp must be in very tiny pieces. This is a favorite winter recipe!

NOTE: You can find the pomelo at the Chinese market. It is like a big grapefruit.

Plantain Pancake


o 5 plantains (they should be really ripe with a dark peel)

Method: Peel the plantains. With the blender or the food processor, make a pudding. Spread the plantain pudding (1 cm thick) on the platter of your dehydrator (lined with a wax paper), and let it dehydrate for a total of about 5 hours. After 2-3 hours you can turn it over (you will know it is ready to turn when the corners curl up). You can keep them in the refrigerator and eat it when you want. They are delicious with fruit or fruit sauce.

October 30

Raw Food Diet Recipes: What Can You Make?

Filed under Raw Recipes by Frederic Patenaude

Want to start making raw food recipes? This article will give you a good and quick overview of the different types of raw food recipes you can make.

The easiest way to get started with raw food recipes is to understand what kinds of recipes you can create. One you understand the different categories of recipes and the basic principles for making them, you’ll be able to quickly create new recipes on the spot.

Mono Meals — Mono meals are easy: eat only one type of raw food (usually fruit). For greater success on the raw food diet, include one mono meal per day. Examples include: meal of bananas, meal of mangoes, meal of ripe peaches, etc. This will improve your digestion and overall health.

Fruit Smoothie — The next type of raw food diet recipes is the fruit smoothie. The difference between a raw food smoothie and a regular fruit smoothie is that the raw food smoothie only includes raw ingredients (and skips the soy milk, protein powder or other cooked ingredients). The good news is that fruit smoothies are easy to make. Simply combine 2 or 3 fruits together. For variety, include freshly-squeezed orange juice as a base, or add frozen fruits like frozen bananas. Here’s one recipe:

Banana Berry Shake

2-3 bananas
1 pint raspsberries

Blend all ingredients and enjoy! Variation: use one frozen banana and 1 fresh banana together.

Green Smoothie — The next type of smoothie you can make is the green smoothie. This type of meal is essential to the success of the raw-foodist. It’s like a fruit smoothie, but you add green leaves to it (such as spinach, lettuce, etc. For a complete course on the subject and some recipes, go to

If you’d like to get handy recipe cards that feature raw smoothie recipes, go to

Already so far, with the meals I have described, we have solved at least 50-70% of your meal preparation time! Let’s take a look at some other types of raw food meals…

The Raw Dressing — Once you know how to make some good dressings, you’ll feel much more comfortable preparing raw foods. The raw dressing is different however. You want to avoid using oils and strong vinegars. Instead, the raw dressing is made by blending whole foods together. Here’s an unlikely but very tasty combination, that uses no fat whatsoever:

Mango Dressing

- 2 cups tomato
- 2 cups mango
- 2 Tablespoons balsamic vinegar
- 1/2 cup water

Blend the dressing ingredients together until smooth.

Raw Soup — The next type of raw food recipe is the raw soup. Here, you can make both fruit soups and vegetable soups. To make a fruit soup, simply use a base of freshly squeezed orange juice, and add other cut fresh fruits to the mix. To make a raw vegetable soup, there are many combinations possible. Here’s one tasty example from my book Instant Raw Sensations.

Carrot Juice Soup

An all-time favorite!

Makes 2-3 servings

– 1 cup celery juice
- 2 cups carrot juice
- 1 cup carrot pulp
- 1/2 avocado
- small handful dill, or cilantro
- 2 medium tomatoes, chopped
- 1 cup diced vegetables of your choice (cucumbers, peppers, etc.)
- 1/2 avocado, pieces (optional)

When juicing the carrots, save 1 cup of carrot pulp. Blend the juice with the avocado and herb (dill or cilantro) together. Add in, without blending, the remaining ingredients.

This soup will give you a reason to use that juicer you haven’t used in months!

The Dip and Pâtés — Other entrees possible in the raw food cuisine include dips and pâtés. These mixtures are usually made with fatty foods such as avocados or nuts and seeds, mixed with vegetables and seasonings. They can be eaten with vegetables or inside romaine lettuce leaves as “sandwiches”.

Here’s an example, taken from my book “Instant Raw Sensations“:

Veggie Pâté

Makes 2 servings

– 2 cups carrots, diced
- 4 Tbs. almond butter, or tahini
- 2 tsp. curry powder
- Sea salt, to taste (optional)

Process all ingredients in a food processor. If a food processor is not available, grate the carrots instead, and mix with other ingredients.

This pâté is quick and excellent. Everybody loves it!

So there you have it… the best and easiest types of raw food recipes you can prepare. Of course, there are other types, such as “gourmet” recipes, blended salads, “fondues” and other inventions. But you’ll find that the ones you’ll end up making over and over again are the ones I have explained.

And if you ask… where’s the dessert? Personally, I don’t see the points of making desserts with raw foods. There’s already so much fruit available that you’ll be eating dessert all the time!

But if you’re starting out… desserts can be great. You’ll find many recipes for them in my book “Instant Raw Sensations.”

Raw Health Starter Kit

October 3

People sometimes ask me, what is the best superfood or supplement your recommend? Or what do you think of this product or that product?

I always reply that nature didn’t create supplements, and that the best “supplements” you can take are fruits and vegetables.

As far as superfoods are concerned, my favorite “super-foods” are the following:

Green Smoothies. Nothing beats the nutritional value found in green smoothies. Who would have thought that fruits and greens could taste so good? For some sample recipes, sign up for your mini-course at:

Berries — Berries are so rich in anti-oxidants, they are a true anti-cancer food. The best are the wild varieties. Avoid big commercial strawberries, as those are laden with pesticides. Frozen wild berries are excellent and available in many grocery and health food stores.

Raw Soups — Raw soups are delicious blended concoctions using raw vegetables, juices, nuts and seeds and avocados. Here’s a good one to try:

Popeye Cream

1 large tomato, diced
1/2 orange or tangerine, juice of
4 cups of spinach
1/2 inch fresh ginger
2 green onions
1 avocados
1 pinch sea salt (optional)

Blend the tomato and orange juice, and then add the
spinach progressively. Blend with the other ingredients.
Add water only if necessary. This is a nice green soup!

If you’d like more, consult my book “Raw Soups, Salads & Smoothies” available at

Cooked Greens — Other “super-foods” include all steamed greens, such as brocoli, chard, spinach, and especially kale (which is rich in tons of minerals). Some raw-foodists shun all cooked foods, but I personally enjoy eating lots of mineral-rich, lightly steamed greens.

Here’s an amazingly delicious, super-food soup:

Kale-Broccoli Soup

2 cups water
1 small onion
2 cloves garlic
3 cups kale
3 cups broccoli stems*

The method for making this soup is very simple. First, you boil the ingredi-
ents in water for 5-8 minutes, or until they are tender, but still firm. Then
you blend everything in your Vita-Mix, including the cooking water. That
way, the nutrients are not lost in the water. The result is a surprisingly
tasty soup that doesn’t require any salt or seasoning.

* Broccoli stems are the “stalks” of broccoli. Instead of throwing them
away, you can make this soup.

In my opinion, if you spend money on expensive “superfood” powder, you are wasting your resources. Instead, learn to eat well and you’ll get all the nutrients you’ll possibly need, without ever needing to purchase overpriced powders that only benefit those who sell them.