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Frederic Patenaude

Author of the
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"Frederic created a program that describes the ins and outs of the movement and running a business"

Natalie Campbell-Djedje, Etobicoke, ON


Gourmet Raw Vegan Recipes

It is great to eat simple food. Making a meal out of plain, raw fruits and vegetables can be satisfying and refreshing. Once we know that we can live on these foods, there is no more pressure to spend endless hours in the kitchen cooking. We can have more free time to do what we enjoy, and spend less time cleaning pots, and dirty pans.

However, many people truly enjoy cooking and making gourmet food. These people often think that they would not be able to enjoy the Sunfood lifestyle. Perhaps this is because they do not realize that it is possible to spend just as much time in the kitchen making gourmet food, using fruits, vegetables, nuts, and seeds, as they would making traditional food. If you like to make good food, the Sunfood lifestyle will not be of any deprivation!

In the book The Sunfood Cuisine, you will find more information about gourmet living food meals, along with many more vegan recipes. For now, you can enjoy the following recipes.

Supreme Exotic Wild Rice Salad

3 cups sprouted wild rice *
1 1/2 cup tomatoes, chopped
1/4 cup olive oil
1 lemon, juice of
1 cup mashed avocado
1/3 cup orange juice
1/2 cup cilantro (or parsley), chopped
2 Tbs. soaked raisins
1 inch grated ginger
3 Tbs. maple syrup (or 2 Tbs. of honey diluted 1 Tbs. water)
1/2 to 1 tsp. sea salt (to taste)
2 Tbs. nama shoyu, or tamari sauce

Mix all ingredients in a bowl. For this recipe, maple syrup is preferable to honey. If you object to maple syrup, dilute 2 Tbs. of honey 1 Tbs. water, or blend the honey with the orange juice. This is one of my favorite dishes to bring to potlucks and family gatherings. This recipe is perfect for introducing people to raw cuisine. Makes 4-5 servings.

* Wild rice is not a grain, but a seed. It is in fact not at all related to rice, but named that way because of its appearance. Wild rice grows in Canada and the northern United States, and is still harvested from the wild. It is a really nutritious and hearty addition to the sunfood cuisine. Wild rice may be eaten raw, but has to be sprouted beforehand. Soak a cup or two of wild rice for 24 hours in a jar. Then drain the water, and rinse two times a day for the next two or three days until the rice is soft enough to eat. It usually takes 2 days of sprouting (plus one day of soaking). I like to soak wild rice in a large, glass container, and then place it in a large strainer, the same type that is used to drain pasta. It is then easy to run water over it twice a day. You can place the strainer full of wild rice in a bowl, to avoid getting water everywhere. You may then make delicious salads with the wild rice, or add it to other dishes.

Better Than Mom’s Tomato Sauce

3 cups tomatoes, diced
4 Tbs. apple cider vinegar
1 Tbs. honey, or maple syrup
1/2 to 3/4 tsp. sea salt (to taste)
1 Tbs. Italian herbs mix (a mix of basil, thyme, oregano, and garlic)
1/2 cup fresh basil, or 2 Tbs. dried
1 1/2 cups sundried tomatoes
1 tsp. jalapeño pepper
1 medium garlic clove

Blend until smooth. If you do not have a Vita-Mix, you will need to soak the sundried tomatoes in water beforehand. Soak them for a few hours, then discard the soak water. Makes 2 cups.

Chile Sin Cocción

2 cups either chopped broccoli, cauliflower, purple cabbage, or a combination of all these
2 Tbs. onion, chopped
2 cups zucchinis, sliced into strips
1 cup red bell pepper, diced
1 cup Better Than Mom’s Tomato Sauce (previous recipe)
1-2 tsp. chile powder

Mix all ingredients in a bowl. Add more or less chile powder depending on your taste. Serves 3-4.

Eggplant Lasagna

1 medium to large eggplant
2 cups water
1/4 cup nama shoyu, or tamari sauce
1 tsp. sea salt

Cut eggplant thinly lenghtwise. Marinate in water, nama shoyu, or tamari sauce and sea salt for at least 2 hours, and up to 12 hours. Dry the eggplant slices
with a paper towel.

Prepare the following in separate bowls:
1 cup
Better Than Mom’s Tomato Sauce
2 cups shredded zucchini
a few slices of red onion

Cheese sauce:

1/3 cup tahini
1/3 cup olive oil
2 Tbs. nama shoyu, or tamari sauce

Mix together in a bowl until smooth.

Create different layers, alternating:

Eggplant, tomato sauce, shredded zucchini, cheese sauce, eggplant, tomato sauce, etc. Finish with shredded zucchini, and decorate with a few slices of onion. Serves 2-4.

Raw Thai Stir-Live

4 cups purple cabbage, chopped
2 cups cauliflower, chopped
1 yellow (or red) bell pepper, chopped
2 cups white mushrooms, sliced
1/2 cup cilantro, chopped
1/2 cup tomatoes, chopped
1 avocado, diced
1-2 inches ginger, grated
2 medium garlic cloves, minced
1 Tbs. lemon zest *
4 Tbs. maple syrup (or 2 Tbs. honey, diluted in 1 Tbs. water)
4 Tbs. nama shoyu (or tamari sauce)
1/4 cup olive oil
1 pinch cayenne pepper, or 1/4 tsp. jalapeño pepper

Mix all ingredients in a bowl. Serves 4.

* Lemon zest is lemon peel that has been shredded.



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Information about Raw Food Diet Plan, Healthy Eating Recipes from Frederic Patenaude - Working in the natural health movement
for over 8 years, and has over 10 years of experience in the field of nutrition, health and personal development

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