Prep Time: 15 min Cook Time: none Total Time: 15 min. Difficulty: easy Servings: S


Core and dice 2 sweet apples, like honey crisp into small bitesized pieces

1 /2 tsp lemon juice

1 cup of seedless grapes, halved

1/2 cup plain organic yogurt

1 tsp honey

1/4 tsp cinnamon plus more for sprinkling

1/4 cup chopped walnuts


Place apple pieces in a small bowl, add lemon juice and 1/2 cup water, toss to cover all sides of the apple – this will prevent it from turning brown as it sits exposed to air. Then drain the liquid.

Add grapes to the bowl, and toss the fruit together.

Divide fruit between 4 small bowls.

Mix the yogurt, honey, and cinnamon, then drizzle over the fruit, top with walnuts and a sprinkle of cinnamon.


You could swap out other fruit like green/sour apples or pears.


Sprout Salad

Yield: 2-4

Sometimes it just seems so difficult to eat raw food every day. I get tired of the same old few items. With spring just around the corner I finally replaced my depleted sprouting seeds, and started a jar a few days ago. Sprouts are so very healthy for us, full of vitamins AND enzymes. Enzymes in raw food support our microbiome ('internal flora' or the good bacteria). When our microbiome is healthy and happy we digest our food better, which means we get more nutrition from what we eat, and then we feel better, look better (well, if you feel better, don't you probably look better?), and sleep better. So, the reasons for eating raw food daily are compelling, aren't they? This particular salad is very simple, just some sprouts, thinly sliced cucumbers and mushrooms, then the whole thing is drizzled with good olive oil and a touch of balsamic vinegar. Another interesting note, there is a component in mushrooms which assists our body in the identification of cancer cells. Once they are 'flagged' then the immune system can step in and remove them. So, eat a mushroom or two - raw or cooked - regularly, it will help keep you healthy.


  • 1 cup sprouts of your choice

  • 1 cup sliced cucumber

  • 1 cup sliced mushrooms

  • 2 Tablespoons good extra virgin olive oil

  • 1 Tablespoon Balsamic vinegar


  1. Toss and eat immediately, else the vinegar will wilt the sprouts, and the whole dish becomes a little less appetizing.

Kale Salad

Yield: 4+

Kale, perhaps is the king of greens. It is so very good for you. Most people cook it to death, or drop a little into a smoothie. Here is a raw version you might just love. As always, by quantities are estimates, make this your own.


  • 1 large bowl of torn kale leaves

  • 1/2 cup rasins

  • 1/2 cup sunflower seeds

  • 1/2 cup sliced almonds

  • 1/4 cup diced onion

  • 1 minced clove of garlic

  • 1 avocado, chopped

  • juice from 2 lemons (and a little zest if you love lemon)

  • 2 Tablespoons good extra virgin olive oil

  • 1/2 teaspoon sea salt

  • dash of ground black pepper


  1. This is the fun part - once all ingredients are in the bowl, plunge your hands into the mess, your goal is to smash the avocado, and work the juices into the kale leaves, they will begin to change their texture a little bit, becoming softer.
  2. You can eat this salad immediately, or keep it for a day or two. The lemon keeps the avocado from oxidizing.


Alternatives and Serving suggestions: Garnish with some sprouts (as shown in the image) Put a couple of spoonfuls of cannellini beans on top Sprinkle either cooked or sprouted quinoa on top Add pumpkin seeds Replace sliced almonds with chopped pecan or walnut

Green Hairy Salad

Prep Time: 10 minutes

Total Time: 10 minutes

Yield: 2

This quick and easy salad is a great for hot summer days. We also enjoy it when we want a bright and nutritious break in the day.


  • 1 cup chopped Roma tomatoes

  • 1 cup chopped cucumber
1/2 cup sprouts, I use alfalfa or a sandwich mix with radish seeds

  • 1 ripe avocado, chopped
  • Olive oil


  1. Mix all in a bowl, drizzle with nice quality olive oil.
  2. Salt and pepper to taste.


Options: Add a squeeze of lemon or lime juice to zip it up a little. Add a dash of cayenne pepper or chipotle pepper to give it some zip.

This recipe is based on the one in the Hallelujah Diet book, and is a good one if you don’t much like raw spinach. If you have little hands in the kitchen and want to get them involved, they will probably like this recipe. This makes enough for 2-4 people

Dump a bag or box of spinach (the 4 ounce size) in a large bowl.
Put 2-3 cloves of garlic through a press, add to the bowl.
Pour in 2 tablespoons good olive oil, the juice from a lemon, and a dash of salt into the bowl.

Wash your hands thoroughly, then plunge them into the bowl and flip, spin, whirl, and massage the spinach for several minutes, until it begins to soften and break down.

Serve immediately, this will not keep like the  Kale Salad  does! You may want to garnish with cherry tomatoes, sliced mushrooms, or other highly contrasting veggie.


NOTE: you can make the same salad with the currently popular baby kale leaves also available in the organic section of your grocery store’s produce isle.

Brussels Sprouts Slaw

Prep Time: 15 minutes

Total Time: 15 minutes

Category: raw food

Yield: 4

This is one of my husband's favorites, and it just may be better a day old, kind of like kale salad. This recipe is very forgiving, feel free to experiment by changing out the kinds of onion, nuts, vinegar or lemon juice. Maybe experiment with part lime juice, or all raisins and no craisins.


  • 2 cups of Brussels sprouts, washed, trimmed and shredded in a food processor

  • 1/4 cup minced onion, red onion is nice, it adds a little color

  • 1/4 cup raisins
1/4 cup Craisins (dried sweetened cranberries)

  • 1/3 cup chopped walnuts or pecans
  • 1/4 cup mayonnaise

  • 2 tablespoons extra virgin olive oil

  • 2 tablespoons either apple cider vinegar OR lemon juice

  • Salt and pepper to taste


  1. Mix everything together and refrigerate. This can be served right away or kept refrigerated for about 2 days.


You can swap out the Brussels sprouts for Broccoli or chopped kale. You can use sunflower seeds, sliced almonds, pecans, or walnuts. Try chopped dates instead of the raising and crasins.