week 1, day 4, level 2, Dr Joel Fuhrman's recipes

BREAKFAST: Apple Supreme (serves 6)

6 apples, cored, chopped

2 teaspoons cinnamon

1/2 cup chopped walnuts

3 pitted dates

2 tablespoons ground flax seed

1/4 cup of nut milk

1/2 cup raisins

1/2 cup old fashion oats

directions: preheat oven to 350

in a high speed blender, combine 1 cup of the chopped apples with remaining ingredients but the raisins and oats. Pour pureed mix over chopped apples, add raisins and top with oats. Bake for 15 minutes

LUNCH:

spinach salad with white beans, walnuts, and Ten Thousand Island Dressing. We use an organic spring mix for each day's salad. We also had leftover Tasty Hummus and used that instead of white beans.
http://amysnutritariankitchen.blogspot.com/2012/06/vegan-1000-island-dressing.html
This is our favorite of Dr Fuhrman's dressings
pineapple or other fresh fruit
(needing extra calories Roasted Vegetable Pizza http://amysnutritariankitchen.blogspot.com/2011/10/week-schedule.html ) We use Daiya Cheese. Instead of using a pita, we used raw onion bread. We quartered this recipe (only one of us need the extra calories)

DINNER: Better Burgers with sauteed mushrooms, chopped red onion on a 100% whole grain bun
http://www.sharecare.com/health/healthy-recipes-healthy-meals/what-healthy-veggie-burger-recipe

For the burgers we used raw hemp burgers from Ani's Raw Essential and kombucha mustard. Here is the recipe
http://heal-thy-self-cb.blogspot.com/2014/01/raw-hemp-sun-burgers-from-anis-raw-food.html

Triple Treat Cabbage Salad http://www.diseaseproof.com/archives/recipes-cabbagefull-eats.html
We used 4 cups of green cabbage instead of the three different varieties.

DESSERT: strawberries dusted with cocoa powder
(needing extra calorie Chocolate Dip for strawberries http://trainerisa.com/cashew-chocolate-dip-a-healthy-chocolate-dip/ )

week 1, day 3, level 2, Dr Joel Fuhrman's recipes

BREAKFAST: Cinnamon Fruit Oatmeal http://www.diseaseproof.com/archives/recipes-super-healthy-oatmeals.html

LUNCH: raw veggies with Fresh Tomato Salsa http://www.pinterest.com/pin/252201647853768856/
We added cumin and chili powder, but no jalapeno. Our son doesn't like them.

Vegetable Bean Burrito with shredded lettuce and shredded non dairy cheese (for added calories top with an avocado sliced)  http://www.drfuhrman.com/library/SpecialMenu.aspx/JuneMenu

We combined the raw fajita recipe http://www.rawguru.com/raw-food-recipes/raw-fajitas.html.html and this one, leaving out the beans and cashews, our son can't eat this much protein in a day and would rather the lentils at dinner. Here it is marinading. We will serve this on a bed of lettuce with a slice of raw onion bread.
apple or other fresh fruit

DINNER: mixed greens and arugula salad with a choice of Eat for Health Dressings http://www.fseeley.com/BASICRECIPESDrFuhrmanPhase4.pdf page 10
(for added calories top salad with pine nuts or pumpkin seeds)

Broccoli Lentil Soup http://veggiesue.blogspot.com/2013/01/looks-disgusting-but-oh-so-delicious.html
We used black lentils because that is what we had in the house. We usually use red.

week 1, day 2, level 2, Dr Joel Fuhrman's recipes

BREAKFAST: Phyto-Blast Breakfast Bowl
http://www.pinterest.com/pin/86483255316775023/

LUNCH: raw veggies with Russian Fig Dressinghttp://howardsrecipes.blogspot.com/2009/02/russian-fig-dressing.html

We use Balsamic Vinegar
leftover Golden Austrian Cauliflower Soup
pear or other fresh fruit

DINNER: romaine salad with tomatoes and flavored vinegar (for more calories add the Russian Fig Dressing)

Creamed Forest Kale over Rice topped with 2 ounces of chicken breast if desired
http://www.epicurious.com/recipes/member/views/CREAMED-FOREST-KALE-OVER-WILD-RICE-50169040
When we make it though we use vegetable broth instead of the nut milk. We think it tastes better without the sweetness of the nut milks. We served the Creamed Forest Kale over butternut squash instead of rice and did not desire the added chicken breast.

 (for more calories add DESSERT: Banana Oat Bars)
http://www.food.com/recipe/dr-fuhrmans-yummy-quick-easy-banana-oat-bars-223077

week 1, day 1, level 2, Dr Joel Fuhrman's recipes

BREAKFAST:  Quick Banana Berry Breakfast to Go
serves 2

2 cup blueberries

2 bananas sliced

1/2 cup oats

1/3 cup pomegranate juice

1 TBS walnut

1 TBS sunflower seeds

2 TBS raisins/currants

Breakfast directions:combine all ingredients in a small microwave proof bowl. Heat in the microwave for 3 minutes (or cook in a pot for 10)

LUNCH:

Tasty Hummus on whole grain pita (raw onion bread) with mixed greens, tomato and chopped red pepper 

Tasty Hummus serves 4

1 cup cooked garbanzo beans

1/4 cup water

1/4 cup raw sesame seeds

1 tablespoon fresh lemon juice

1 tablespoon salt free seasoning blend

1 teaspoon Braggs Liquid Aminos

1 teaspoon horseradish

1 small clove garlic chopped

directions: blend all  ingredients in a high powered blender

Raw veggies grapes or other fresh fruit

(for added calories add a slice avocado)

DINNER:

mixed greens with assorted vegetables and Tofu Ranch Dressing

Tofu Ranch Dressing recipe can be found at http://www.itseasybeingvegan.com/2009/10/11/tofu-ranch-dressing/

We use sprouted soy tofu. We purchase it at Trader Joe's. This is not our favorite dressing.

Golden Austrian Cauliflower Cream soup recipe is http://caloriecount.about.com/eat-live-golden-austrian-cauliflower-recipe-r649187

We used vegetable broth instead of nut milk and carrot juice in the soup. We added a tablespoon of turmeric as well.

DESSERT:

Peach Sorbet (serves 4)

1 pound frozen peaches

1/4 nut milk

4 pitted dates

directions: blend ingredients until smooth

Fuhrman week 1 for level 2 menu

breakfast lunch dinner dessert Day 1 quick banana berry breakfast (2) raw veggies salad Peach sorbet (4) whole grain bread Tofu ranch dressing veggies Golden Austrian Cauliflower Soup (6) grapes Green machine (4) avocado* Hummus (4) Day 2 Phyto-blast breakfast (2) Golden Austrian Cauliflower Soup (6) salad banana oat bars (8) raw veggies Russian Fig Dressing pear creamed forest kale over rice (5) Day 3 cinnamon fruit oatmeal (2) fresh tomato salsa w/ veggies (8) salad w/ pumpkin seeds banana oat bars (8) avocado dressing of choice vegetable bean burrito (6) broccoli lentil soup (8) apple Day 4 apple supreme (4) salad w/ dressing better burgers(8) strawberries dusted with cocoa add beans and walnuts triple treat cabbage salad (4) pineapple great greens (4) roasted veggie pizza (2) 10,000 Island Dressing Day 5 smoothie (green/fruit) (2) vegetable garbanzo wrap (4) salad w/ pumpkin seeds blueberry banana cobbler (2) Almond Balsamic Vinaigrette tuscan greens and beans soup (6) Day 6 Phyto-blast breakfast (2) tuscan greens and beans soup (6) brown rice banana walnut ice cream (2) melon salad, mushrooms 2 ripe banana Orange Sesame Dressing 1/3 c milk braised bok choy (2) 2 TBS walnuts Salmon and Vegetables in a packet (for vegan use extra firm tofu instead of salmon)  Day 7 Scrambled eggs and veggies portobello red pepper sandwich (4) salad summer fruit pie (8) toast Cashew Caesar Dressing Tofu Delux scramble spaghetti squash primavera (4) 1 c dates

Parks' Birthday Dinner

We used this recipe link as a starting point
http://www.foodnetwork.com/recipes/cookworks/herb-crusted-beef-tenderloin-recipe/index.html

We followed it for the herb crusted beef tenderloin but adapted the potato flan recipe to fit our needs.

We used red potatoes, Earth Balance soy free margarine to replace the butter and vegetable broth instead of cream. We also added thinly sliced sweet onions on each layer of potatoes. We divided the recipe into thirds. One third, we used Daiya cheese
and the remaining two thirds we used white extra sharp cheddar instead of guyere.



We had roasted garlic asparagus sprinkled with Parmesan cheese as desired.
The birthday boy and i also had tossed salads, striving for the 51% raw each meal, it might not happen with this one.



We also had the Raw Peppermint Chocolate Hazelnut tort cupcakes as his birthday cake.

Christmas menu

With so many birthday in December (all four men in our lives), three of the four men in our lives wanted lasagna, Trader Joe's Frozen at that. They wanted store bought Italian bread. What an easy meal to make for them!!!

One of our sons and i will have living lasagna with raw onion bread.

 The recipe is for the living lasagna is from http://www.rawguru.com/recipe13.html 

We doubled it so we could freeze it, we need one for my dad's 80's birthday party. He, too, wants lasagna that day.


We also had a tossed salad with the dressing found on the Thanksgiving blog, http://heal-thy-self-cb.blogspot.com/2013/11/our-thanksgiving-meal.html

We also had a candy cane hazelnut chocolate caramel tort for dessert. We altered the http://heal-thy-self-cb.blogspot.com/2013/11/raw-orange-chocolate-caramel-hazelnut.html recipe using peppermint extract instead of orange, peppermint tea instead of orange juice, and artificial everything free candy canes from Whole Foods. We ground them with  gluten free peppermint chocolate cream cookies spreading them in between the layers, as well as sprinkling them on top. I know this is BAD, but tasted so good!!!
We tripled the recipe,

one for Christmas,

a large one for our extended family celebrate the following day, 

and cupcakes for our son's birthday. 

Merry Christmas Everyone!!!

Forgive for Good by Dr. Fred Luskin

Our friend  and my husband's mentor, Jeff, joined us for dinner in early December. He and I were exchanging books we had gleaned insight. One i had recently read was Kitchen Table Wisdom: Stories that Heal by Rachel Naomi Remen.
Knowing how so many of the people in our lives are the homeless and/or in prison (as well as people in general after reading it) could benefit from this, Jeff recommended Forgive for Good by Fred Luskin. He said it was the best book he had ever read on forgiveness, strangely it had no religious "take". It is about how forgiveness heals oneself and grievance harms oneself. Fred has used this approach with many people groups including those who have had loved ones murdered in Northern Ireland years ago.

According to Fred these are the three thought processes that create grievance (things that need to be forgiven)
To form a grievance one
1. took an offense too personally
2. blamed the offender for how you feel
3. created a grievance story

I love how he states that with grievance we "rent too much space in your mind" to hurt and anger. He talks about unenforceable rules and how this disappointment leads to grievances. He also states that we should turn our mind channel from the grievance channel to the channels of gratitude, beauty, forgiveness, and love.

To forgive for good one must
1. take a hurt less personally
2. take responsibility for how you feel
3. become a hero instead of a victim in the story you tell

He uses the the PERT (positive emotional refocusing technique) and the HEAL (hope, educate, affirm, long-term)  methods

The last chapter is about forgiving yourself and how to use these methods yourself.

Fred Luskin's website is http://learningtoforgive.com/

Thanks Jeff, this has been an amazing book!!! I would highly recommend this book for everyone, small grievances to large.
Kitchen Table Wisdom: Stories that Heal is also a wonderful book and also recommend it.

Curried Lentil Stew

As you can tell we are on a lentil kick. We have combined a couple of recipes to better fit our taste and help get rid of our stuffy noses.
The Ingredients are as follows:

• 1 tbsp sesame oil

• 1 tbsp curry powder

• 1 onion (chopped)

• 2 cloves of garlic

• 1 red bell pepper (chopped)

• 4 cups vegetable broth

• 2 tbsp tomato paste

• 1 cup red lentils (dried, rinsed with water and drained)

• 1/2 cup  broccoli

• 1 carrot (chopped)

• 2 sticks chopped celery

• 1 zucchini (chopped)

• 1 cup chopped mushrooms 

• 1/4  cup chopped cilantro

• 1 tsp. ground cumin

• 2 Tbs. lemon juice

We sauteed the vegetables in the sesame oil and curried. We then added the lentils and vegetable broth it was brought to a boil, stirred, the heat reduces and the pan covered.

We make our own curry powder using this recipe http://www.foodnetwork.com/recipes/alton-brown/curry-powder-blend-recipe/index.html 

Indian Dahl

While on vacation during the summer we went to the Laughing Seed  http://laughingseed.jackofthewood.com/ , we highly recommend this restaurant. Although it is a vegetarian restaurant with raw dishes, my husband found a dish he LOVED, the Indian Thai Plate with flat bread. The Dahl was chickpea based instead of lentil. Lentils are easier for our son to digest.

We found this recipe and everyone LOVES it. We added a cup of celery to the recipe and reduced the vegetable broth from 4 cups to 3. Our son doesn't do well with thin stews or soups.
http://dairyfreecooking.about.com/od/soupschilistews/r/lentildahl.htm

INGREDIENTS

• 1 T. sesame oil or, alternatively, olive oil
• 1 cup finely chopped white onion
• 2 cloves garlic, finely chopped
• 1 T. finely chopped fresh ginger
• 4 cups water or vegetable broth
• 1 cup dried red lentils, rinsed and picked over
• 1 t. cumin
• 1 t. coriander
• 1 t. tumeric
• ¼ t. cardamom
• ¼ t. cinnamon
• ¼ t. cayenne pepper
• 1 t. salt, or to taste
• 2 T. tomato paste

The flatbread was so easy to make while the Dahl was cooking. We used a gluten free flour(Pamela's mix at a 1:1 replacement). The tahini was homemade, no oil added  (2 cups of sesame seeds in a high speed blender. With the Blendtec it was a couple of rounds at 1 and then a round at 3). The leftover bread froze well and was used for other meals. Our son does better with the raw onion bread.
http://dairyfreecooking.about.com/od/breadsbakery/r/chzflatbread.htm

Raw Onion bread

We use raw onion bread for hummus, sandwiches, dipping breads, pizza crusts, and even raw burger buns. The raw onion bread is 3 large sweet onions finely sliced (2 1/2 to 3 pounds), 1 cup ground flax seed, 1 cup ground sunflower seeds, 1/3 cup olive oil, and 3.5 tablespoons coconut liquid aminos. We use a coffee grinder to grind the seeds and the food processor to thinly slice the onions. Once this is mixed, we put half back in the food processor with an "S" blade to puree. It is mixed with the thinly sliced mixture. It is spread on a non-stick dehydrator sheet. This makes about 2.5 dehydrator sheets. We dehydrate it at 105, for several hours. When the top side is non-tacky, it is flipped onto a dehydrator screen and finish drying, another couple of hours.

To make crackers, we score it when it is flipped. When it is still flexible we break the crackers at the scored sights and dehydrate until crisp.
We usually triple the recipe using three sheets for crackers.

As a side note, this will make your home smell like onions.

Chia pudding

We are always looking for nutrient dense calories to add to our son's diet. This is so easy and so good. We added a couple of berries.
1/4 cup chia seeds
1 cup almond milk (we make our own almond milk see below)
1/4 tsp liquid vanilla stevia (or to taste)
We used a hand emulsifier and allowed it to set-up for 1/2 hour.
For chocolate add 2 tablespoons of cacao powder. It, too is delicious.

Almond milk
1 cup of almonds soaked overnight, drained, rinsed and drained. Then we add 4 cups of filtered water to a high speed blender with the almonds and a couple of pitted dates. For milk, we drain it through a nut milk bag, saving the pulp for chocolate chip cookies.

Christmas Cookie #12: Key Lime Truffles with Chocolate Ganche

Here is our twelfth Christmas Cookie: Key Lime Truffles with Chocolate Ganche
We doubled this recipe and were able to make 3 dozen truffles. We did not need the water, the juice from the limes was plenty. We added 1 TBS of Lucuma powder and dipped them in chocolate. Prior to the chocolate drying, each truffle was dipped in dried coconut. Here is the recipe
http://www.damyhealth.com/2012/02/healthy-truffles-chocolates-and-raw-cookies/

Christmas cookie #11: Raw Almond Cookies with Jam

Here is our eleventh Christmas cookie: Raw Almond Cookies with Jam
These are very good and quite a bit of work just in peeling the almonds. Peeling the almond is mindless and can be done while watching TV or a webinar. We had to refrigerate the dough and coconut "floured" the paper prior to rolling the dough. The dough was very sticky. We used agave as the sweetener. The recipe made 2 dozen cookies. We used organic cherry preserves, no sweetener added.  Here is the recipe link.
http://natureinsider.com/2011/08/raw-cookies-with-jam-the-white-marble-beaches-of-thassos/

stuffed peppers

We wanted a grain/pseudo grain free stuffed pepper. We sauteed onions, mushrooms, garlic,peppers, and the last of our tomatoes from the summer in broth and a Mexican seasoning mix (see below). We added black beans and black olives. This mixture was stuffed into the red bell pepper, topped with Daiya cheddar cheese. We baked it for 30 minutes at 350.
For the hubby, we sauteed a chicken sausage link, onions, garlic, peppers, and a jalapeno pepper. We added black beans and topped his with white extra sharp cheddar cheese.

The Mexican seasoning mix we use is made in bulk, using as much as you like by taste. We use 1 tablespoon per person.

6 tablespoons of chili powder
5 tablespoons paprika
5 tablespoons ground cumin
3 tablespoons onion powder
3 tablespoon garlic powder
1 tablespoon salt
1/2 teaspoon cayenne pepper

Vitamin D

Our bodies need vitamin D for so many things. such as absorption and metabolism of minerals such as calcium; it aids with our immune system; it reduces our risk of MS, asthma, cancer, rheumatoid arthritis, depression, and heart disease; it improves cognitive function; and helps maintain a healthy body weight.
Here is one article on the benifits of vitamin D  http://www.naturalnews.com/042371_vitamin_D_arterial_clots_macrophage_adhesion.html

Over the years we have come to realize that our son's apnea and cyanosis issues have been due largely to food allergies, mostly animal products. We don't know if it is the high protein intake or something else in animals. We do know that keeping his protein level around 1 gram of protein per kilogram of weight. The RDA recommendation of protein intake is 0.8 grams per kilogram of healthy body weight, not exactly the Standard American Diet intake of ~ 2 grams of protein per kilogram of healthy body weight. This link is a wonderful sight to check one's dietary intake  https://www.supertracker.usda.gov/default.aspx

On our son's recent allergy test he was allergic to all seafood tested (fish, oils, crustaceans,...) When we removed carrageenan (red seaweed) from his diet, we saw new gains and even less apnea (stop breathing) and cyanosis (blue lips, ear lobes and finger tips).

We have noticed that every fall his apnea and cyanosis increases for an unknown reason. Was is daylight length, less raw food,...? We had no idea UNTIL NOW.

We take 2000 units of vitamin D3 daily beginning October 1 (unless there is quite a bit of rain between the time the pool closes and October 1) until mid-March.

Were you aware that most vitamin D supplements are made from fish oil or sheep skin? Neither are listed on the bottle.

With our son having the allergic reaction of apnea and cyanosis to all sea products (fish, oils, crustaceans, and even seaweed) this is a problem.

Within 2 days of stopping the Vitamin D3 supplement his apnea and cyanosis have virtually stopped.

This must be a problem for others because Kirkman Labs have made a vitamin D supplement from mushrooms. Who knew mushrooms were such a good natural source of vitamin D?
Is this another reason Dr Fuhrman recommends mushrooms as part of his G-BOMBS?

Here is Kirkman's Labs link.
http://kirkmanlabs.com/SiteSearchResult.aspx?strSiteSearch=vegan%20vitamin%20d

After using this for a couple of days, he is talking again, and for the first time his pH is 7. When we started alkalizing, he was below 5. It took us several years to get and keep him around 6.5. This means his autoimmune system is no longer in constant fight mode.

December potluck

For our December potluck we served so many delicious dishes. I can't believe this is the third Christmas we have celebrated together.

We had a Mexican Quinoa Salad. The recipe is

1 cup quinoa, rinsed and drained

2 cups vegetable broth

2 - 3 cups fresh or frozen corn

1 red pepper, finely chopped

1 onion, finely chopped

Garlic, if desired

1 can kidney beans, rinsed and drained

1 can black beans, rinsed and drained

cherry/grape tomatoes split.

2 TBLS chopped cilantro

Mexican Dressing

½ tsp dried oregano

½ tsp ground cumin

½ tsp paprika

1 tsp chili powder (to taste)

Juice of 3 limes

8 TBLS extra virgin olive oil

Ground black pepper

Salt to taste

Heat a drizzle of olive oil in a medium saucepan over medium-high heat, and add the drained quinoa. Cook, stirring, for about 1 minutes, letting the water evaporate. Stir in 2 cups vegetable broth. Bring to a rolling boil.

Lower heat, cover and cook for 15 minutes. Turn off heat and remove the pot from the burner. Let stand for 5 minutes, covered. After 5 minutes, remove the lid and fluff the quinoa gently with a fork.

Dry-toast the corn in a non-stick frying pan until it turns golden. If using frozen corn, defrost and dry completely on paper towels. Remove from heat and cool.

Place the quinoa, corn, red pepper, onions, beans and cilantro in a bowl and mix well.

Whisk all the dressing ingredients together and pour over the salad. Toss well and serve.

One dish was a mock tabouli  salad  made from cauliflower, marinated mushrooms, dill, carrots, vinaigrette (lemon, cumin, curry, olive oil, white balsamic vinegar), tomatoes, cilantro, cucumbers, scallions, and red pepper. So delicious!!! There are several recipes on the internet for this, find one with the ingredients you like similar to this http://tastykitchen.com/blog/2013/01/raw-cauliflower-couscous/  (google raw cauliflower salad)

One was a spicy squash and yam pasta dish from http://www.rawguru.com/raw-food-recipes/raw-spicy-squash-and-yam-pasta.html.html . Chives were used instead of scallions because they were available.

There was a buttersquash salad. Raisins were added so it would be more like a carrot and raisin salad. The link is http://www.food.com/recipe/butternut-salad-116800

We had raw Nutnog, using 3/4 cup of hazelnuts, 3 cups of water. 1 cup of pitted dates, 1 1/2 tsp of cinnamon, 1 tsp of nutmeg, and 1 cup of canned coconut milk. Use a high speed blender until smooth. No alcohol was added to this batch. If one is wanting to add rum, add a shot, blend and repeat until it is the desired alcohol content.







Our surprise dessert was peanut butter chocolate cheezecake. Believe it or not, this tasted better than it looks and it is BEAUTIFUL!!!
The crust contained dates, dried cranberries, chocolate, and almonds.
The banana layer was bananas, cashew, vanilla, 1/4 cup coconut oil, and cinnamon It was divided and half of it had cocoa powder added to it for the chocolate layer.

The topping was chocolate almonds with a touch of maple syrup ground.
The peanut butter drizzle was natural peanut butter, dates, cinnamon, soaked cashew, 1 TBS maple syrup, and coconut oil. The recipe is similar to this http://www.thisrawsomeveganlife.com/2012/07/chocolate-peanut-butter-cream-pie.html#.UufMNBAo7IU

Christmas cookie #10: maple cinnamon walnut cookies

Here is our tenth Christmas cookie recipe: maple cinnamon walnut cookies
This recipe made 4 dozen cookies. We used walnuts instead of pecans due to allergies. We also used maple syrup instead of agave in the topping. Why use agave in maple syrup cookies? The maple syrup and cinnamon is such a great combination!!! The recipe is from
http://www.rawmazing.com/maple-cinnamon-pecan-cookies/

Christmas Cookie #9: raw thumbprint cookies

Here is our ninth Christmas cookie recipe: raw thumbprint cookies
We doubled this recipe because it stated it only made 7. We were able to make 15 cookies per batch. We also used Enjoy Life chips instead of carob chips because we haven't been able to find malt free (gluten-free) carob chips. I would like these better a little crisp. Next time i would dehydrate them prior to adding the melted chocolate, but they are good this way as well.
http://www.holistichelp.net/blog/easy-no-bake-grain-free-sugar-free-and-raw-almond-thumbprint-cookie-recipe/

Raw Nut based Granola

We have made raw granola using sprouted buckwheat for several years now. This week, looking through The Complete Book of Raw Food i found a nut based granola recipe.
It is 2 cups of almonds soaked for 24 hours, 1 cup of sunflower seeds soaked for 8 hours, pumpkin seeds soaked for 8 hours. The nuts are drained and processed in the food processor. Then 2 apples are processed with a tablespoon of cinnamon. This mixture is dehydrated. for 24 hours. After dehydrating, 1 cup of raisins were added as were 1 cup of ground flax and dried (fresh, no sugar added) cranberries. This can store for up to 3 months.
BUT so many people don't have a dehydrator, so how could someone wanting a raw healthy protein, plant-based breakfast make this?
This is what i suggested my mom do.

She processed 2 cups of almonds, 1 cup of sunflower seeds, 1 cup of pumpkin seeds in the food processor. This mixture is stored in the refrigerator. For breakfast she takes a 1/2=3/4 cup of the nut mix, adding a 1/2 apple chopped, 1/2 teaspoon cinnamon, 1 tablespoon ground flax seed, and 1 tablespoon raisins. She then adds the milk of her choice.
I realize that the benefits of the enzymes from the nuts and seeds soaking/sprouting aren't there but compared to a typical breakfast, this is pretty beneficial for most people. My mom told me this is easy, filling, and helping stabilize her sugar.

Food Matters

This is a very informative video, well worth the time. It is free through December 9, 2013.
http://www.foodmatters.tv/free
I think the the study that struck me the most was the one about 51% of cooked food per meal is seen by the body as an enemy while 51% of raw food is seen as a friend.

Mexican Lentil Stew

We are trying to eat one serving of lentils or beans each day. Our son is interested in cooking, a first for him, and is so enjoying helping prepare this meal. He would grab the spatula after we added each item, so he could stir it. The recipe has so many health beneficial foods - fiber, capsicum, turmeric, cilantro (plus all the others from the cilantro pesto), vitamin C from the tomatoes and limes, and licopene PLUS just about everything in it has anti-inflammatory properties: the lentils, tomatoes, limes, spices, onions, and celery. This is such a winner of a recipe!!!

We used this recipe with a few modifications
 http://www.yummly.com/recipe/external/Mexican-red-lentil-stew-with-lime-and-cilantro-309454

We used a cilantro pesto instead of just cilantro The link is  http://ybertaud9.wordpress.com/2012/04/07/cilantro-pesto-removes-heavy-metals-health-benefits/  We didn't add the dulse due to our son's seaweed allergies.
We also used home canned tomatoes instead of roasted ones. we also reduced the amount of liquid to 3 cups. We didn't add any Tabasco/hot sauce. Our son doesn't appreciate spicy food.