Table of Contents
Preface Kris Carr 1
Introduction: My Story 3
Part I The Why
Chapter 1 Your Health 15
Chapter 2 Beyond the Plate 23
Part II The What
Chapter 3 Vegan Nutrition 33
Chapter 4 All About Raw Food 43
Chapter 5 Frequently Asked Questions About Raw and Vegan Foods 47
Chapter 6 Myths and Misconceptions 51
Part III The How
Chapter 7 Setting Up 63
Chapter 8 Getting Started 78
Chapter 9 21 Days in the Life 82
Part IV The Food
The Recipes 95
15 Essentials
Classic Almond Milk 98
Basic Green Smoothie 99
Cashew Cheese 99
Homemade Hemp Milk 101
Nut or Seed Pâté 101
Green Soup (Blended Salad) 102
Herbed Flax Crackers 102
Basic Massaged Kale Salad 103
5-Minute Guacamole 105
Buckwheaties 105
Zucchini Pasta with Red or White Sauce 107
DIY Snack Bars 108
Basic Chia Pudding 108
Chocomole 110
Banana Soft Serve 111
5 Juices
Green Lemonade 112
Cucumber Cooler 112
The Veggie Bowl 114
Spring Greens 114
Jungle Greens 114
10 Snacks
Easy Roasted Chickpeas (and Variations) 115
Nori and Pumpkin-Seed Cigars 116
Sweet and Savory Trail Mix 119
Hemp-Seed Power Balls 119
Zucchini Ranch Chips 119
No-Bake Sunflower Oat Bars 120
Superfood Trail Mix 120
Classic Cheesy Kale Chips 123
Hummus Kale Chips 123
Reinvented Ants on a Log 124
20 Dips, Dressings, Sauces, and Spreads
Apple Cider Vinaigrette 126
Lemon Turmeric Vinaigrette 126
Green Herb Dressing 127
Spicy Cilantro Vinaigrette 127
Almond Butter and Sun-Dried Tomato Dressing 127
Creamy Maple Chipotle Dressing 128
Ginger Miso Dressing 128
Carrot Miso Dressing 129
Multiseed Gomasio 129
Classic Zucchini Hummus 130
Hemp Hummus 131
Curried Sweet Potato Hummus 131
Red Lentil and Walnut Hummus 131
Raw Cashew Alfredo 134
Hemp Parmesan 135
Raw Marinara Sauce 135
Basic Vegan Pesto 135
Kale and Pistachio Pesto 136
Simple Raw Vegan Avocado Mayonnaise 136
Raw Corn Salsa 138
5 Meal-Size Salads (and Meal-Size Salad How-to)
Dinosaur Kale and White Bean Caesar Salad 14
Kale Salad with Sweet Potato, Almonds, and Creamy Maple Chipotle Dressing 141
Acorn Squash, Frisée, and Brown Rice Salad with Toasted Hazelnuts 142
Raw Cobb Salad 145
Romaine, Cherry Tomato, and Arugula Salad with Chickpeas and Raw Parmesan 146
Level 1 Tried and True 147
Level 1 Breakfast
Toasted Pumpkin Granola with Homemade Hemp Milk 148
Millet and Almond Zucchini Muffins 148
Simple Avocado Toast 151
Chickpea Tofu Tahini Scramble 152
Easy Berry Breakfast Pizza 153
Raw Vegan Bircher Muesli 1SS
Level 1 Lunch
Sweet Pea Hummus Tartines with Sunflower Sprouts 156
Sweet Potato Salad with Miso Dressing and Chives 156
Apricot Quinoa and Mint Salad 158
Asparagus Quinoa Sushi Rolls 158
Curried Chickpea and Carrot Salad 162
Easiest Vegan Pumpkin Soup 162
Level 1 Dinner
Sweet Potato Black Bean Enchiladas 163
Carrot and Millet Pilaf with Mesquite Glazed Tempeh 165
5 Quick Quinoa and Black Bean Salad with Spicy Cilantro Vinaigrette 166
Easy Red Lentil, Sweet Potato, and Coconut Curry 167
Root "Rawvioli" with Nut Cheese and Pesto 168
Zucchini Pasta with Quinoa Meatless Balls 168
Level 2 Something New 172
Level 2 Breakfast
Plant Protein Shake 172
Mango Coconut Chia Pudding 172
Baked Sweet Potatoes with Vanilla Almond Butter and Goji Berries 175
Quinoa Breakfast Pudding 175
Peachy Keen Smoothie 176
Avocado Black Bean Breakfast Scramble 179
Level 2 Lunch
Raw Gazpacho 180
Hemp-Seed Tabouli with Yellow Tomatoes and Mint 180
Nori Rolls with Gingery Almond Pâté and Raw Veggies 182
Collard Wraps with Hemp Hummus, Tempeh, and Red Peppers 185
Sprouted-Grain Wraps with Kale-Slaw Filling 185
Carrot, Avocado, and Turmeric Soup 187
Level 2 Dinner
Raw Carrot Falafel with Tangy Tahini Sauce 188
Heat-Free Lentil and Walnut Tacos 191
Raw Pad Thai 191
Raw Spinach and Mushroom Burgers 192
Pumpkin Quinoa Risotto with Pomegranate Seeds 135
Portobello "Steak" and Rosemary Cauliflower Mashed Potatoes 196
Level 3 Brave New Would 199
Level 3 Breakfast
Mocha Maca Chia Pudding 200
Blueberry, Mint, and Kale Smoothie 200
Chocolate Raw-Nola 202
Cashew Banana Yogurt 203
Banana Almond Coconut Raw-Nola 205
Raw Banana Breakfast Wraps Almond Pulp Porridge 207
Chocolate Açai Bowl 209
Level 3 Lunch
Creamy Basil and Ginger Noodles 210
Jicama Fiesta Rice Salad 210
Raw Corn Chowder 213
Dilly Raw Vegan Sunflower "Tuna Salad" 214
Zucchini Pasta with Mango, Avocado, and Black Bean Salsa 216
Zucchini Roll-Ups 213
Level 3 Dinner
Mediterranean Cauliflower Rice with Smoky Red Pepper Sauce 220
Raw or Cooked Ratatouille 222
Coconut Curry Kelp Noodles 223
Raw Lasagna 224
Un-Fried Vegetable Rice with Scallions and Ginger 227
Carrot and Zucchini Pappardelle with Pesto and Peas 223
13 Desserts far Everyone
Coconutty for Chocolate Chip Cookies 230
Fig Bars 230
Raw Peach Cobbler 233
Chocolate-Covered Superfood Clusters 235
Raw Key Lime Pie 235
Almost-Instant Chocolate-Covered Strawberries 236
Simple Raw Vanilla Macaroons 237
Blueberry Cheesecake 238
Raw Vegan Blueberry Ginger Ice Cream 240
Carrot Cake Cupcakes with Cream Cheese Frosting 240
No-Bake Tartlets with Raw Vegan Chocolate Ganache Filling 243
Burnt-Sugar Coconut Ice Cream 245
Cherry Vanilla Tahini Ice Cream 245
Metric Conversions 246
Recipe List By Meal 347
Resources 250
References 253
Acknowledgments 257
Index 260
