heirloom tomatoes 
Directions: Blend ¾ of the peaches with ¾ of the tomato. Thinly slice th e remaining ingredients and stir them into the soup for 
added texture. Course Three: Blackberry Sesame Salad 
1 lb. lettuce 
4 oz. tomatoes 
8 oz. blackberries 
2 tbsp. raw, mechanically hulled tahini. Directions: Finely chop the lettuce into a large bowl. Slice the tomat o into wedges and toss with lettuce. Dress with a blend of 
blackberries and tahini 
   
Summer Menu Plan: Day Three 
 
BREAKFAST 
Honeydew Melon 
3 lbs. honeydew melon 
 
LUNCH 
Figgy Delicious 
1 lb. figs 
1 lb. bananas 
Directions: Blend with 16 oz. water, or to desired consistency. DINNER 
Course One: Mango and Raspberry 
8 oz. mango 
8 oz. raspberries 
Directions: Slice or cube the mango into a bowl and sprinkle with raspberri es. Course Two: Delightfully Cool Cukes 
8 oz. mango 
8 oz. cucumbers 
Directions: Thinly slice ¼ of the cucumber. Blend the rest with the  mango, and mix in sliced cucumber. Enjoy! Course Three: Raspberry Salad 
1 lb. green-leaf lettuce 
8 oz. cucumber 
8 oz. mango 
8 oz. raspberries 
Directions: Chop the lettuce into a bowl. Peel and slice the cucumber, an d mix with salad. Peel and pit the mango, then blend 
with raspberries to dress the salad. † Another way to serve this is to slice the mango over the top and drop wh ole raspberries over the salad. Summer Menu Plan: Day Four 
 
BREAKFAST 
Cherries 
2 lbs. sweet cherries 
 
LUNCH 
Sweet Peach Salad 
1 lb. bananas 
1 lb. peaches 
8 oz. blueberries 
Directions: Slice the bananas and peaches into a bowl. Sprinkle the bluebe rries on top. Enjoy! DINNER 
Course One: Apricot Blueberry Salad 
1 lb. apricots 
8 oz. blueberries 
Directions: Cut the apricots into large chunks and place them in a bowl. B lend the blueberries into a sauce and pour over the 
apricots. Course Two: Mango Fennel Soup 
1 lb. mangos 
1 large sprig of fennel 
Directions: Blend 3/4 of the mangos and the bottom 3/4 of the fennel sprig. Pour i nto a bowl. Cut the remaining mango into 
small chunks and mix into the soup. Garnish with the top of the fennel spri g. Delicious! Course Three: Apricot Celery Salad 
1 lb. butter lettuce 
4 oz. tomato 
4 oz. celery 
1 lb. apricots 
Directions: Chop the lettuce into a bowl. Slice tomato and mix with the le ttuce. Blend apricots with celery and pour over the 
salad. Summer Menu Plan: Day Five 
 
BREAKFAST 
Cantaloupe 
3 lbs. cantaloupe 
 
LUNCH 
Mango and Banana 
1 lb. bananas 
1 lb. mangos 
Directions: Slice, mix into a bowl, and devour! DINNER 
Course One: Apricots 
1 lb. apricots 
 
Course Two: Orange Pepper Tomato Soup 
8 oz. romaine lettuce 
8 oz. tomatoes 
8 oz. yellow or orange bell pepper 
parsley sprig 
Directions: Blend lettuce, ¾ of the tomatoes, and 3/4 of the bell pepper. Sl ice one tomato, and stir into the soup. Garnish with 
the remaining bell pepper sliced into rings, and the chopped parsley. Course Three: Heirloom Avocado Salad 
8 oz. romaine lettuce 
8 oz. cucumber 
12 oz. tomatoes 
6 oz. California avocado 
¼ cup cilantro 
Directions: Peel and slice the cucumber into a bowl with the lettuce , chopped. Separately, chop the tomato and avocado into 
chunks and stir together with finely chopped cilantro until well blende d, and then pour over salad. Summer Menu Plan: Day Six 
 
BREAKFAST 
Apricots 
2 lbs. apricots 
 
LUNCH 
Banana Romaine Smoothie 
2 lbs. bananas 
8 oz. romaine lettuce 
Directions: This equates to approximately 8 medium-sized bananas, weig hed without the peel. Blend and serve. It is 
surprisingly delicious! DINNER 
Course One: Blackberry-Smothered Peaches 
8 oz. peaches 
8 oz. blackberries 
Directions: Slice peaches into a bowl. Blend blackberries into a sauce an d pour onto the slices. Course Two: Berry Green Soup 
8 oz. blueberries 
8 oz. blackberries 
8 oz. raspberries 
8 oz. romaine lettuce 
Directions: Blend all ingredients. Pour into a serving bowl. † For added texture leave some of the berries whole. Course Three: Crushed Berry Salad 
8 oz. baby spinach 
4 oz. tomato 
4 oz. cucumber 
4 oz. blackberries 
4 oz. raspberries 
4 oz. peaches 
Directions: Place the spinach into a bowl. Peel the cucumber and slice , along with the tomato, and mix with the spinach. Pour 
berries into a separate bowl and mash with a fork. Cut the peach into small pi eces and mix with the berries. Pour over the salad. Summer Menu Plan: Day Seven 
 
BREAKFAST 
Casaba Melon 
4 lbs. casaba melon 
 
LUNCH 
Mango Salad 
2 lbs. mango 
8 oz. butter lettuce 
Directions: Chop the lettuce into a bowl. Dice mango into cubes and arrang e over the lettuce and serve. † Add a squeeze of lime for a little variation and tang. DINNER 
Course One: Tropical Peach Smoothie 
12 oz. mangos 
12 oz. peaches 
Directions: Blend with 8 oz. water. † The mango is sometimes called a tropical peach, or the peach call ed a temperate mango. Both fruits are at their peak in the 
summer months and are favorites in their respective regions. Enjoy t his blend of tropical and temperate fruit. Feel free to eat as a 
fruit salad, if you prefer. Course Two: Tomato Basil Soup 
1 lb. tomatoes 
5 sun-dried tomato halves 
fresh basil to taste 
Directions: Soak sun-dried tomatoes for 10 minutes. Blend ¾ of the tomatoes, ba sil and sun-dried tomatoes. Pour into a 
bowl. Chop the remaining tomato into chunks, and place in the center of the sou p. Garnish with one fresh basil leaf. Course Three: Heirloom Tomato Heaven! 1 lb. heirloom tomatoes 
9 oz. baby mixed greens 
2 tbsp. hemp seeds 
Directions: Place the mixed greens into a bowl. Cut the tomatoes into we dges. Mix the tomatoes and hemp seeds and use to 
top the salad. Autumn Menu Plan: Day One 
 
BREAKFAST 
Grapes 
1.5 lbs. black grapes 
 
LUNCH 
Banana with Fig Sauce 
1 lb. bananas 
1 lb. figs 
Directions: Blend figs with enough water to make a thick sauce. Slice  the bananas, and pour fig sauce over the slices. DINNER 
Course One: Pomegranate Orange Juice 
2 cups orange juice 
1 cup fresh pomegranate juice 
Directions: Use a citrus press or electric citrus reamer to juice  the oranges and the pomegranate. Cut the pomegranate in half, 
and juice it like an orange. Mix and devour! Course Two: Tomato Cucumber Soup 
8 oz. tomatoes 
8 oz. cucumbers 
8 oz. yellow bell peppers 
Directions: Peel the cucumber. Blend ¾ of the tomato, all of the cucumbe r, and ¾ of the pepper. Dice remaining tomato and 
pepper to use as a garnish. Course Three: Pistachio Cucumber Salad 
1 lb. red-leaf lettuce 
8 oz. tomatoes 
8 oz. cucumbers 
1 oz. pistachios 
Directions: Chop lettuce into a bowl. Peel and slice ½ of the cucumbe r. Dice the tomato. Blend the other half with pistachios 
and cucumber for the dressing. Autumn Menu Plan: Day Two 
 
BREAKFAST 
Plums 
2 lbs. plums 
 
LUNCH 
Fuyu Persimmon 
2 lbs. fuyu persimmon 
Directions: For those who may not be familiar with the persimmon, the fu yu is a nonastringent variety that can be eaten 
relatively hard or soft, depending on your preference. The peel is edible, thou gh some people prefer to eat the fruit without it. † Fuyus are ready to eat when the four-leaf-clover-shaped top pull s off readily without excessive breakage to the leaves. The 
fuyu is smaller in size than its relative the hachiya, so it takes  more of them to equate to the same calories. DINNER 
Course 1: Blended Grapes 
1 lb. red seedless grapes 
Directions: Pull grapes off the stem and blend them into a grape drink. † Blend in a stalk or two of celery for a salty twist, but make sure you ble nd the celery first and then add the grapes. Doing 
this ensures that the fibers of the celery get broken up well. If y ou’d like to make it even smoother, then chop the celery into small 
pieces before you blend it. Course 2: Kiwi Cucumber Soup 
1 lb. kiwis 
8 oz. cucumbers 
2 oz. pomegranate seeds 
Directions: Peel the kiwi and the cucumber. Blend 10 oz. kiwi and all the cuc umber to form the soup base. Slice the remaining 
kiwi, and stir it into the soup or arrange on top for garnish. Sprinkle pomegrana te seeds on top for a splash of flavor, texture, and 
color. Course 3: Kiwi Strawberry Salad 
1 lb. red-leaf lettuce 
8 oz. cucumbers 
8 oz. strawberries 
8 oz. kiwi 
Directions: Prep the lettuce and slice cucumber into a bowl. Peel the ki wi. Remove the strawberry tops ( if desired, or blend 
them in as well). Blend the kiwi and strawberry, and dress your salad. Autumn Menu Plan: Day Three 
 
BREAKFAST 
Papaya 
2 lbs. red papaya 
 
LUNCH 
Banana Romaine Smoothie 
2 lbs. bananas 
8 oz. romaine lettuce 
Directions: Blend bananas and romaine with as much water as desired f or preferred consistency. DINNER 
Course One: Strawberries 
2 lbs. strawberries 
Directions: Eat fresh or blend into a refreshingly tart drink. Course Two: Celery Red Pepper Soup 
8 oz. celery 
8 oz. red bell peppers 
8 oz. tomatoes 
Directions: Blend the celery and red pepper to make the soup base. Dice the tom atoes and add to the top. Course Three: Strawberry Fennel Salad 
8 oz. romaine lettuce 
8 oz. fennel bulb 
2 lbs. strawberries 
Directions: Chop the lettuce into a bowl. Thinly slice the fennel bulb, a nd strawberries, and mix them with the salad greens. Autumn Menu Plan: Day Four 
 
BREAKFAST 
Banana Milk 
1 ¼ lb. bananas  
Directions: Blend bananas with enough water to make a “milky” consi stency . † Add a tablespoon of raw carob powder to the mix for a carob milk treat! LUNCH 
Hachiya Persimmon 
2 lbs. hachiya persimmons 
Directions: The hachiya is best eaten by pulling the top clover leaf of f and sucking the insides out. The skin of this fruit is edible 
and thinner than the fuyu. No peeling is necessary or even possible wit h the hachiya persimmon. † Unlike the fuyu, the hachiya is an astringent variety of persim mon. When unripe, the tannins of this fruit will leave you with a 
chalky feeling in your mouth. You know this fruit is ripe when it feels  so soft it that is seems it should fall apart in your hands. However, it can take anywhere from a couple of weeks to a couple of months for  this fruit to reach its peak. I like to say , “buy them 
at Thanksgiving and eat them at Christmas.” Y ou may find that some h ave black spots on the outside. This is the result of external 
sun damage, but it does not affect the fruit’s quality . DINNER 
Course One: Plums 
1.5 lbs. plums 
 
Course Two: Cabbage Red Pepper Soup 
8 oz. red cabbage 
8 oz. red peppers 
8 oz. cucumbers 
Directions: Peel the cucumber. Blend everything, and enjoy! Course Three: Tomato Fennel Slaw 
8 oz. red cabbage 
1 lb. tomatoes 
1 frond of fennel for garnish and flavor 
Directions: Chop all ingredients and stir together in a bowl. † If the flavor of fennel is not palatable to you, substitute any mild h erb you enjoy , such as basil or cilantro. Autumn Menu Plan: Day Five 
 
BREAKFAST 
Grapes 
2 lbs. green grapes 
 
LUNCH 
Sweet Bananas! 1 lb. bananas 
4 oz. dates 
Directions: Pit the dates and place in a blender. Pour just enough water  to allow the dates to blend into a paste. Peel the 
bananas and blend them in with the date purée, using as much wate r to reach your desired consistency . DINNER 
Course One: Fresh-Squeezed Orange Juice 
16 oz. fresh-squeezed orange juice 
 
Course Two: Orange Pepper Cucumber Soup 
8 oz. orange bell peppers 
8 oz. cucumbers 
4 oz. strawberries 
Directions: Blend the peppers and cucumbers. Garnish with sliced stra wberries for color and texture. Course Three: Orange Pecan Salad 
1 lb. baby spinach 
4 oz. broccoli florets 
4 oz. fresh-squeezed orange juice 
1 oz. pecans 
Directions: Tear the spinach into a bowl. Chop the broccoli and mix with gre ens. Blend the orange juice with the pecans for 
the dressing. Enjoy! Autumn Menu Plan: Day Six 
BREAKFAST 
Grapes 
2 lbs. red grapes 
 
LUNCH 
Figs 
2 lbs. figs 
 
DINNER 
Course One: Pineapple Strawberry Drink 
1 lb. pineapple 
1 lb. strawberries 
Directions: Peel and core the pineapple. De-stem the strawberries. Bl end pineapple and strawberries until they make a 
smoothie. Course Two: Pineapple Red Pepper Soup 
1.5 lbs. pineapple 
8 oz. red bell peppers 
8 oz. tomatoes 
Directions: Peel and core the pineapple, core the pepper and blend. Dice the tom ato and stir into the soup, or sprinkle on top 
as garnish. Course Three: Strawberry Parsley Salad 
1 lb. red-leaf lettuce 
8 oz. cherry tomatoes 
8 oz. strawberries 
1 oz. parsley 
Directions: Chop the lettuce into a bowl. Blend the strawberries and pars ley as the dressing. Autumn Menu Plan: Day Seven 
 
BREAKFAST 
Concord Grapes 
2 lbs. concord grapes 
 
LUNCH 
Figgy Bliss 
1 lb. bananas 
1 lb. figs 
16 oz. young coconut water 
Directions: Blend and savor. DINNER 
Course One: Papaya 
1 lb. papaya 
 
Course Two: Grapefruit Tomato Soup 
8 oz. grapefruit 
8 oz. tomatoes 
8 oz. cucumbers 
Directions: Blend the grapefruit, cucumber, and ½ of the tomatoes for th e soup base. Chop, slice, or dice the remaining 
tomato for color and texture. Course Three: Orange Avocado Slaw 
8 oz. celery 
8 oz. cabbage 
4 oz. California avocado 
8 oz. fresh-squeezed orange juice 
Directions: Grate the cabbage and celery with a food processor, or cut very  fine. Place into a bowl. Dice the avocado into a 
separate bowl, stir in the orange juice, and mix with a fork until it become s a chunky sauce. Stir into the cabbage mixture until evenly 
coated. Winter Menu Plan: Day One 
 
BREAKFAST 
Banana Milk 
2 lb. bananas 
Directions: Blend bananas with enough water to make a “milky” consi stency . LUNCH 
Hachiya Persimmon 
2 lbs. hachiya persimmons 
 
DINNER 
Course One: Orange Papaya Smoothie 
8 oz. papaya 
8 oz. fresh-squeezed orange juice 
Directions: De-seed the papaya and then peel or simply scoop out the flesh w ith a spoon. Blend with the orange juice. Course Two: Orange Verde Soup 
8 oz. romaine lettuce 
8 oz. Valencia oranges 
Directions: Blend lettuce and ¾ of the oranges together. Break apart th e remaining orange into segments for garnish. Course Three: Orange-Walnut Salad 
8 oz. romaine lettuce 
4 oz. oranges 
1 oz. walnuts 
Directions: Chop the lettuce into a bowl. Peel the oranges, cut them int o small pieces, and place in a separate bowl along with 
chopped walnuts. Stir and pour over lettuce. Simply delicious. Winter Menu Plan: Day Two 
 
BREAKFAST 
Citrus Salad 
8 oz. grapefruit 
1 lb. Valencia oranges 
1 lb. sweet tangerines 
Directions: Peel the fruits and cut them into a bowl. Enjoy the contras ting flavors. † Experiment with all the different varieties of oranges and tange rines. Blood oranges make an excellent addition or 
substitution to this “salad.” 
 
LUNCH 
Banana Celery Smoothie 
2 lbs. bananas 
4 oz. celery 
Directions: Cut the celery into small pieces to sever the fibers, ma king them easier to blend. Blend banana and celery with as 
much water as needed for desired consistency. DINNER 
Course One: Fresh-Squeezed Orange Juice 
16 oz. fresh-squeezed orange juice 
 
Course Two: Cabbage Tomato Soup 
8 oz. fresh-squeezed orange juice 
8 oz. cabbage 
4 oz. romaine lettuce 
4 oz. tomatoes 
Directions: Blend orange juice, cabbage, and lettuce. Pour purée in to a large serving bowl, and sprinkle with diced tomato. V oilà! Course Three: Orange Fennel Slaw 
8 oz. cabbage 
1 lb. oranges 
1 shoot of fennel top 
Directions: Finely chop the cabbage and fennel into a bowl. Chop the oranges  into small pieces, and stir into the cabbage- 
fennel mix. Winter Menu Plan: Day Three 
 
BREAKFAST 
Papaya 
2 ½ lbs. red papaya 
 
LUNCH 
Bananas with Date Sauce 
1 lb. bananas 
4 oz. dates 
Directions: Slice the bananas into a bowl. Pit the dates and blend them wi th just enough water to make a thick sauce. Pour 
over the bananas and devour! DINNER 
Course One: Pineapple Orange Drink 
12 oz. pineapple 
16 oz. fresh-squeezed orange juice 
Directions: Peel and core the pineapple. Blend. Cheers! Course Two: P.L.T. Soup 
12 oz. pineapple 
8 oz. romaine lettuce 
4 oz. tomatoes 
Directions: Peel and core the pineapple. Blend with the lettuce, then pou r into a bowl. Dice the tomato and pour over the 
soup. Course Three: Pineapple Tahini Salad 
8 oz. romaine lettuce 
8 oz. cucumbers 
4 oz. pineapple 
1 oz. raw, mechanically hulled tahini 
Directions: Chop the lettuce into a bowl. Peel and slice the cucumber, an d mix with the lettuce. Peel and core the pineapple. Blend with the tahini and dress the salad. Winter Menu Plan: Day Four 
 
BREAKFAST 
Pineapple Kiwi Smoothie 
1 lb. pineapple 
1 lb. kiwi 
Directions: Blend and enjoy. Add water for a thinner consistency if des ired. LUNCH 
Dates and Cucumber 
10 oz. medjool dates 
1 lb. cucumbers 
Directions: Peeled cucumber works best for this recipe. Pit the dates an d thickly slice the cucumber. Place one date on each 
cucumber slice and devour. It’s sweet, juicy , and crunchy! † Nutritional information is only available for the two major variet ies of dates, medjool and deglet noor. Countless other 
varieties exist that you may prefer. Several mail-order providers fr om Southern California specialize in rare and exotic varieties and
will ship them to just about anywhere in the U.S. Enjoy dates when they a re the freshest in late fall and early winter. DINNER 
Course One: Satsuma Tangerines 
1 lb. tangerines 
 
Course Two: Grapefruit Cucumber Soup 
8 oz. cucumbers 
8 oz. grapefruit 
8 oz. tomatoes 
Directions: Blend and enjoy. Course Three: Satsuma Cucumber 
1 lb. baby spinach 
8 oz. satsuma tangerines 
8 oz. cucumbers 
½ oz. pine nuts 
Directions: Tear the spinach into a bowl. Blend the tangerines and cuc umber into a dressing. Sprinkle with pine nuts. Winter Menu Plan: Day Five 
 
BREAKFAST 
Satsuma Tangerines 
2 lbs. Satsuma tangerines 
 
LUNCH 
Just Bananas! 2 lbs. bananas 
Directions: Blend the bananas into a smoothie or eat them straight. Th e choice is all yours! DINNER 
Course One: Papaya Pineapple Drink 
1 lb. papaya 
8 oz. pineapple 
Directions: Blend and serve. For a thinner drink add as much water as you de sire. Course Two: Papaya Lime Soup 
1 lb. papaya 
8 oz. romaine lettuce 
1 oz. lime juice 
Directions: Blend all ingredients and pour into a bowl. Splendid! Course Three: Orange Hemp Seed Salad 
1 lb. red-leaf lettuce 
8 oz. Valencia oranges 
2 tbsp. hemp seeds 
Directions: Chop the lettuce into a bowl. Peel the oranges and place them  in a separate bowl. Stir in the hemp seeds, and pour 
the mixture over the lettuce. Winter Menu Plan: Day Six 
 
BREAKFAST 
Kiwi Orange Drink 
1 lb. kiwi 
16 oz. fresh-squeezed orange juice 
Directions: Peel the kiwi and blend with the orange juice. LUNCH 
Banana Wraps 
1 ¾ lbs. bananas  
8 oz. romaine lettuce 
Directions: Peel the bananas and wrap in whole lettuce leaves. DINNER 
Course One: Tangerine Pineapple Blend 
8 oz. tangerines 
12 oz. pineapple 
Directions: Peel and core the pineapple. Blend with the tangerines for  a thick smoothie. Course Two: Tangerine Celery Soup 
8 oz. tangerines 
4 oz. celery 
4 oz. red bell peppers 
Directions: Blend and pour into a bowl. † It helps to use a sweet and seedless variety of tangerine for this re cipe. Oranges can also substitute well for the tangerines. Course Three: Pineapple Red Pepper Salad 
1 lb. butter lettuce 
4 oz. pineapple 
4 oz. red bell peppers 
1 oz. sliced almonds 
Directions: Prep the lettuce into a bowl. Blend the pineapple and red pepper to dr ess your salad. Garnish with almonds. Winter Menu Plan: Day Seven 
 
BREAKFAST 
Papaya Banana Salad 
8 oz. papaya 
1 lb. banana 
Directions: Cut fruits into a bowl and mix. LUNCH 
Dates and Celery 
10 oz. dates 
16 oz. celery 
Directions: Eat them together, or one at a time. DINNER 
Course 1: Fresh-Squeezed Orange Juice 
16 oz. fresh-squeezed orange juice 
 
Course 2: Orange Broccoli Soup 
8 oz. broccoli 
8 oz. oranges 
Directions: Blend both ingredients into a delicious soup. Course 3: Grapefruit Tahini Salad 
1 lb. romaine lettuce 
4 oz. broccoli 
4 oz. grapefruit 
1 oz. raw mechanically hulled tahini 
Directions: Finely chop the lettuce and broccoli into a bowl. Blend the gra pefruit and the tahini to dress the salad. Spring Menu Plan: Day One 
 
BREAKFAST 
Papaya with Kiwi Sauce 
2.5 lbs. papaya 
8 oz. kiwi 
Directions: De-seed and peel the papaya. Cut into a bowl. Blend the kiwi and pour  over the papaya. LUNCH 
Banana Celery Smoothie 
1¾ lbs. bananas 
4 oz. celery 
Directions: Cut the celery into small pieces to sever the fibers, ma king them easier to blend. Blend banana and celery with as 
much water as needed for desired consistency. DINNER 
Course One: Pineapple Kiwi Drink 
8 oz. pineapple 
8 oz. kiwi 
Directions: Peel and core the pineapple. Peel the kiwi, and then blend the t wo ingredients. Course Two: Pineapple Fennel Soup 
8 oz. pineapple 
4 oz. celery 
4 oz. cucumber 
1 oz. fennel fronds 
Directions: Blend the pineapple, celery, and fennel, and pour into a bowl. Cut t he cucumber into small chunks and use to 
garnish the top of the soup. Course 3: Pineapple Macadamia Salad 
1 lb. green-leaf lettuce 
4 oz. tomatoes 
4 oz. pineapple 
1 oz. macadamia nuts 
Directions: Chop the lettuce into a bowl. Slice the tomato and toss with th e greens. Blend the pineapple and macadamia nuts 
for a scrumptious dressing! Spring Menu Plan: Day Two 
 
BREAKFAST 
Bananas with Carob Sauce 
1 lb. bananas 
1 oz. medjool dates 
1 oz. raw carob powder 
Directions: Slice most of the bananas into a bowl, reserving ½ of one banana for the sauce. Blend the dates, ½ banana, and 
carob with just enough water to make a sauce. Pour over the sliced banana. LUNCH 
Banana Milk 
2 lbs. bananas 
Directions: Blend bananas with enough water to make a “milky” consi stency . DINNER 
Course 1: Strawberry Pineapple Drink 
8 oz. strawberries 
8 oz. pineapple 
Directions: Prep both ingredients and blend. Course 2: Strawberry Yellow Pepper Soup 
1 lb. strawberries 
8 oz. yellow bell peppers 
8 oz. romaine lettuce 
Directions: Chop all ingredients into a blender, except for 1 strawberry, a nd blend. Pour into a bowl and garnish with the 
reserved strawberry, thinly sliced. Course 3: Strawberry Red Pepper Salad 
1 lb. romaine lettuce 
4 oz. red bell peppers 
8 oz. strawberries 
Directions: Finely chop the lettuce into a bowl. Blend the red peppers and st rawberries into a dressing. Pour over the salad. Spring Menu Plan: Day Three 
 
BREAKFAST 
Citrus Celebration! 8 oz. pineapple 
8 oz. kiwi 
8 oz. strawberries 
8 oz. red grapefruit 
8 oz. oranges 
Directions: Prep all ingredients, chop, and mix together into a bowl. LUNCH 
Ataulfo Mangos 
2 lbs. ataulfo mangos 
† This Mexican variety of mango begins its season in late April. Also known as honey , champagne, Manila, Asian, or yellow 
mango, it is a smaller-than-average mango, with a pale yellow color an d a virtually fiberless flesh and sweet flavor, which makes it a 
leader of the imported varieties. While imported mangos are subject to hot- water treatment (unless you live in areas where they are 
grown locally, such as South Florida and Southern California), they are  sometimes the only varieties available. It is always a good 
idea to visit areas where tropical fruits are grown. DINNER 
Course 1: Kiwi Strawberry 
1 lb. kiwi 
1 lb. strawberries 
Directions: Slice, dice, and enjoy. Course 2: Strawberry Cucumber Soup 
1 lb. strawberries 
8 oz. cucumbers 
Directions: Peel and slice the cucumber and blend the strawberries, l eaving a little of each for garnish. Blend, pour into a bowl, 
and decorate. Course 3: Strawberry Almond Salad 
1 lb. red-leaf lettuce 
4 oz. cucumbers 
4 oz. strawberries 
1 oz. almonds 
Directions: Chop the lettuce into a large bowl. Peel and slice the cucu mber and mix with the lettuce. Blend the strawberries 
and almonds for a dressing. Spring Menu Plan: Day Four 
 
BREAKFAST 
Orange Juice 
4 cups fresh-squeezed orange juice 
 
LUNCH 
Banana and Ataulfo Smoothie 
1 lb. bananas 
1 lb. ataulfo mangos 
Directions: Blend and devour! DINNER 
Course One: Papaya Strawberry Boats 
1 lb. papaya 
1 lb. strawberries 
Directions: Deseed the papaya, and fill with sliced strawberries. Ar m yourself with a spoon and enjoy! Course Two: Celery Orange Soup 
8 oz. celery 
8 oz. red bell peppers 
8 oz. Valencia oranges 
Directions: Blend the celery , orange, and ¾ of the red pepper. Pour into a b owl and decorate with the remaining red pepper, 
finely chopped. Course Three: Orange Red Pepper Salad 
1 lb. red-leaf lettuce 
4 oz. oranges 
2 oz. red bell peppers 
1 oz. Brazil nuts 
Directions: Tear the lettuce into a bowl. Use the pulse setting on your  blender to turn the oranges, bell pepper, and Brazil nuts 
into a chunky dressing. Spring Menu Plan: Day Five 
 
BREAKFAST 
Sweet-Tart Delight 
16 oz. fresh-squeezed orange juice 
8 oz. ataulfo mangos 
8 oz. strawberries 
Directions: Blend everything and try not to drink it too fast… it’s that g ood! LUNCH 
Just Bananas! 2 lbs. bananas 
DINNER 
Course One: Fresh-Squeezed Orange Juice 
16 oz. fresh-squeezed orange juice 
 
Course Two: Spinach Red Pepper Soup 
8 oz. spinach 
8 oz. red bell peppers 
8 oz. oranges 
Directions: Blend all of the ingredients and pour into a bowl. Course Three: Orange Pistachio Salad 
8 oz. baby spinach 
8 oz. red-leaf lettuce 
4 oz. oranges 
1 oz. pistachios 
Directions: Chop the spinach and lettuce into a bowl. Blend the oranges an d pistachio, and dress your salad! Spring Menu Plan: Day Six 
 
BREAKFAST 
Spring Fruit Salad 
1 lb. sweet oranges 
1 lb. strawberries 
8 oz. kiwi 
Directions: Cut all the fruits into chunky bite-size pieces, toss, an d savor the flavor! LUNCH 
Ataulfo Strawberry Salad 
2 lbs. ataulfo mangos 
1 lb. strawberries 
Directions: Dice the mangos and slice the strawberries into a bowl. DINNER 
Course One: Papaya 
1.5 lbs. papaya 
 
Course Two: Papaya Gazpacho 
1 lb. papaya 
8 oz. tomatoes 
2 oz. fresh basil 
Directions: Deseed the papaya, peel, and cut it into small chunks, or blend it , if you prefer. Dice the tomato and finely chop the 
basil. Add them both to the papaya mixture. Enjoy! Course Three: Papaya Salad Wraps 
1 lb. butter lettuce 
1 lb. papaya 
juice of 1 lime 
Directions: In a bowl, cut the papaya into small chunks. Mix it with the l ime juice until it all melds together. Use the lettuce 
leaves as wrappers, and use your papaya-lime blend as a filling. Spring Menu Plan: Day Seven 
 
BREAKFAST 
Strawberries 
3 lbs. strawberries 
† If you are looking to get a little extra greens, or to save time, you can eat  the tops to the strawberries. They do change the 
texture a bit, but they also add a little green flavor. If you enjoy eating  greens with your fruit, then this is a complete package. LUNCH 
Banana Romaine Smoothie 
2 lbs. bananas 
8 oz. romaine lettuce 
Directions: Blend into a smoothie. DINNER 
Course One: Orange Kiwi 
1 lb. oranges 
8 oz. kiwi 
Directions: Peel the oranges, then cut them into chunks and place in a  bowl. Peel the kiwi and cut into slices. Stir into the 
oranges. Course Two: Cauliflower Tomato Soup 
8 oz. cauliflower florets 
1 lb. tomatoes 
Directions: Blend cauliflower with ¾ of the tomatoes. Dice the remain ing tomato and stir it into the soup or place on top for 
garnish. Course Three: Orange Tahini Salad 
8 oz. romaine lettuce 
8 oz. baby spinach 
4 oz. oranges 
1 tbsp. raw mechanically hulled tahini 
Directions: Tear greens into a bowl. Blend orange segments with tahi ni, and dress. Appendix B. Frequently Asked Questions 
 
What are raw foods? There are different definitions of raw foods, depending upon whom you ask. For our pu rposes, we will define raw foods as 
those foods that are whole and fresh and have not been subjected to cooking of a ny type. Raw foods are Nature’s finished 
products; they are ready to be consumed, as is. Like the raw materials that  construction workers use to build a house, raw foods 
become the building materials that our bodies use to maintain and reconst ruct themselves. “Raw” is a relative term. Some people would argue that dehydrated or powdered foods are still raw, even though they are 
not whole. (Water is a profoundly important essential nutrient; once wa ter has been removed from a food, it should no longer be 
considered “whole.”) 
There is no need to argue, and there is room for the occasional exception. Wha t you do most of the time will have a big 
impact in your life. What you do rarely should be considered exceptions. The im pact of exceptions does not accrue like the impact 
of that which you do with regularity. Nonetheless, whole, fresh, raw plan t foods with all of their original components intact, including 
water and fiber, are by far the most healthful. What is a raw food diet? A raw food diet is one that is predominated by foods that have not been cooked. People who a dopt this diet are often 
referred to as “raw fooders” or “raw foodists.” Those who eat only raw plant s are called “raw food vegans” or “raw vegans.” 
The healthy raw food diet that I recommend in this book is made up of whole, fresh , ripe, raw, organic plant foods. It is 
predominated by fruits and allows for all the greens that you care to eat, pl us small quantities of nuts, seeds, and fatty fruits. What about an all-fruit diet? I do not recommend an all-fruit diet. In my experience, we must eat veget ables, especially dark leafy greens, in order to 
experience optimum nutrition and ideal health. I recommend that 2 to 6% of our  total calories consumed, on average, come from 
greens. In terms of volume, this would mean somewhere between 1 and 4 hea ds of lettuce, or ¼ to 1 pound of kale, or ½ to 2 
pounds of spinach, per day (depending on how many calories you normally consume) . Are all raw food diets the same? No, there are many approaches to eating a raw diet. Although for some it in cludes raw meat and other animal products, I do 
not recommend the consumption of animal-derived foods of any kind (including h oney and milk), for reasons of health, ecology, and 
compassion. Most raw food diets obtain a high percentage of daily calories from fats, by in cluding oils and significant amounts of avocado, 
nuts and seeds, and sometimes coconut meat and olives. These diets tend to be u nsustainable, since too much fat, even raw fat, 
causes health problems and results in the underconsumption of carbohydra tes. In a vain effort to compensate for the nutritional 
insufficiencies of these diets, people often resort to the use of suppleme nts and stimulants. We cannot succeed eating primarily vegetables (even when we incl ude substantial quantities of green drinks), because even 
impossibly huge amounts do not contain nearly enough calories to fuel us. A sustainable raw food diet, therefore, draws the great 
bulk of its daily calories from fruits, which are relatively high in c alories, along with liberal amounts of vegetables for their high mine ral 
content, plus a (very) small amount of nuts and seeds. What about individual differences? A huge amount of misinformation is being taught in holistic healt h circles about metabolic typing. “Experts” tell us that peopl e 
are born as either “fast” or “slow” metabolizers (sometimes call ed “fast or slow oxidizers”), and that the rate of your metabolism 
determines the foods that are best suited for you to eat. Fast metabolizers, so they say, burn through fuel more rapidly than slow m etabolizers, making them relatively more efficient at 
digesting their food. Actually , the opposite is true. Using an automobile analogy , it’s ea sy to understand that the car that gets more miles to the 
gallon is more efficient than the car that gets fewer miles to the  gallon. Similarly, the person who uses the least fuel to accomplish any
particular task, i.e., the slow metabolizer, is the most efficient. As the “wisdom” of this line of thinking goes, if you are a fast-metaboli zing raw fooders, you must consume an exceptionally 
high percentage of your total calories (60–80%) as fat in the form of nuts, see ds,  oils, avocados, olives, and the like. Fruits, it is said, 
are insufficient for fast metabolizers in terms of fuel density , l eaving them constantly hungry , causing them to fall off the raw “w agon,” 
and to suffer from the maladies (mistakenly) associated with the over consumption of fruit sugars. By eating more fat, it is implied that nutrition will be enhanced. Only the very slowest metabolizers, they teach, could even hope to have a  chance of health when utilizing fruit for fuel. Even 
so, slow metabolizers are advised to keep fruit to a minimum because it is too h igh in high-glycemic simple carbohydrates. A few 
pieces of fruit per week at the very most, are recommended for slow metaboliz ers. Perhaps, they say, serious athletes who also 
happen to be very slow metabolizers can eat a bit more fruit. But in genera l, they argue that fruit consumption should simply be 
avoided. They claim that it is too easy (and too dangerous) to overeat fruit. Apparently, according to many teachers, it is a rare individual indeed, wh o is a slow metabolizer. Metabolism 
One reason that this theory fails is that many of those who teach it do n ot know the definition of the word “metabolism.” Here are 
some terms that should be useful in this discussion. Fasting BMR: The “fasting” basal metabolic rate is a measure of the amount of f uel a person utilizes, per unit of time, when 
awake and totally at rest. It does not include such functions as physical  activity, daily household chores, or even digestion. This means no food has been consumed for at least 72 hours and the body requires no di gestive energy. Fasting BMR 
accounts for the use of around 1,000 calories per day for most people, though this num ber does tend to be slightly affected 
by body size. BMR: The basal metabolic rate number you are more likely to encounter estima tes the calories consumed for people who 
are awake and resting, but not  fasting or abstaining from consuming food. Most people can roughly estimat e this number by 
multiplying their body weight by ten. Metabolism:  W e use the word “metabolism” to mean BMR plus all the activities of  the day . Metabolism is not, in and of 
itself, a single function, but rather the sum of all of the catabolic an d anabolic processes that go on within your body. Anabolic 
processes are the building activities, those that combine simpler str uctures to form more complex ones. They include growth, 
repair, and all of the recombinant chemistry that goes on at the cellul ar and visceral level. Catabolic processes are those that 
break complex structures down into simpler ones. Digestion, osteoclastic a ctivity (cells that break down bones), the 
conversion of glycogen to glucose, and aging are examples of catabolism in  action. When we refer to someone as having a “fast metabolism,” we mean that  they require more fuel to perform the same number of 
anabolic and catabolic processes as a person with a slow metabolism. This me ans that the fast metabolizers are less efficient in their 
use of fuel. Either way, however, according to most sports physiology texts, the differe nce between fast and slow metabolic rates is very 
small indeed. Most texts agree that the BMR rarely varies much more  than about plus or minus 5% from person to person of similar 
body size and design. Body surface area, scientists have proven, is the bigg est factor affecting BMR. 82  
 
Activity—not metabolism—governs fuel usage 
What truly does affect fuel use is the amount of physical exertion one  performs. A sedentary person may use only 200 calories per 
day in performing their daily functions, whereas someone going for a vig orous four-hour hike could use 2,000 calories. Professional 
athletes often use 4,000 calories solely for their daily training, and Tour  de France riders are known to use 10,000 to 14,000 
calories, or more, on the most intense days of this grueling competition. He nce it is easy to see that the differences in BMR, or 
metabolism, as it is commonly but mistakenly referred to, play an exception ally small role in total calorie usage. At most, BMR variations represent less than 100 calories out of the 2,000 to 4,000 that  most people eat per day. Textbooks 
suggest that BMR differences typically account for only one to two per c ent of total calories consumed. This is approximately the 
caloric equivalent of one bite of an apple. This certainly is not enough to m ake a noticeable difference in fuel consumption or 
preferred fuel sources between even the fastest and the slowest of me tabolizers. The truly fast metabolizer uses more calories per hour throughout the  day, than the average person does. The more calories 
one utilizes in the course of a day, the faster that person's total meta bolism would be. An Example 
For example, we can reasonably estimate that a moderately active, 110-pou nd, 5'4" woman might eat about 2,000 calories per day 
and a lightly active man who is 5'10" tall and 150 pounds uses about 2,400 calories. In th is example, the man uses an average of 
100 calories per hour. For the sake of simplicity, we shall call 100 calories per hour (plus or minus  10%) the midrange of metabolic rate. We could 
therefore assert that a person who uses, on average, more than 110 calorie s per hour would be termed a fast metabolizer and a 
person who uses less than 90 calories per hour would be a slow metabolizer. We cou ld assign people progressively faster and slower metabolic designations the more their calorie usage differed f rom the midrange. At this point we have come to an unbridgeable contradiction. W e are tol d that fast metabolizers—those people who utilize the 
most fuel per hour, are supposedly the very people who will thrive on the high est fat levels in their diet. Meanwhile, we are also 
being told that only slow-metabolizing athletes should attempt to utili ze a diet higher in carbohydrates from fruit. Yet we know that 
athletes are the very people who have the fastest metabolisms, despite  any variations in their BMR. To make matters more confusing, scientific research consistently  proves that the more fat you consume, the more your health 
will suffer. Somewhere, someone must be wrong in these assertions. It i s not possible to straddle both sides of this fence. Either a 
fat-based diet is most healthful or a fruit-based diet is, but it cannot be bot h; and it cannot be one for some people and the other for 
other people. Small cows eat small amounts of food relative to large cows. Active cows  eat more food than their sedentary counterparts, yet 
all cows eat essentially the same food. Fruits and vegetables have bee n touted as the ultimate health foods for humans for over a 
century, and they have been the primary food of humankind throughout our exi stence, up until the recent past. Whether you are small or large, active or sedentary, fruits and veget ables remain the optimum foods of choice for fulfilling all 
human nutritional needs. If one person needs to consume a greater number  of calories than another person, it simply means that they 
must eat a greater quantity of food, not completely different foods. In case the above is not enough of a contradiction to try to puzzle out, work on thi s one: It has been repeatedly asserted that 
most people would experience the greatest levels of health using a diet  that is composed primarily of fats. This assertion is based on 
the assumption that most people are fast metabolizers, a premise that ca nnot be true. Whenever we work with large numbers, the 
law of averages comes into play . Using the law of averages, a “normal ” or “bell” curve is always formed. In the bell curve, only 
about 5 to 10% of the people would truly be classed as fast metabolizers, 5 to 10% would be sl ow metabolizers, and the rest, 
roughly 80%, would fall somewhere in the middle. These would be average meta bolizers, not slow and not fast. Do not be misled by metabolism (or oxidation) mumbo jumbo. Track your fat intake on an y given day and see for yourself just 
exactly what percentage of your calories it comprises. Once you do, you wil l understand why so many raw fooders are having 
problems. High fat is also the reason that most scientific studies of ra w fooders draw negative conclusions. Is it any wonder that 
people have trouble staying healthy on their high-fat raw regimens , or that they find cooked carbohydrates so alluring? Those who convince unsuspecting new raw fooders to steer clear of fruit  and gorge on fat do succeed in accomplishing one 
goal; the creation of nutritional inadequacies. This opens the door for sel ling us nutritional supplements in a vain attempt to 
compensate for the very deficiencies that result from consuming a h igh-fat raw diet. Of course, most newcomers want to learn and 
are prone to following the advice they are given. Can I thrive on only raw foods? No essential nutrient exists in meat, grains, legumes, or dairy tha t is not also available in fruits, vegetables, nuts and seeds— 
and in a form that is easier to digest. Indeed, many vital nutrients, suc h as soluble fibers and the thousands of phytonutrients, can only 
be garnered from plants. Fruits, vegetables, and leafy greens not only con tain sustainable amounts of carbohydrates, protein, and fat, 
they also contain them in the percentages, ratios, and forms that are opt imum for human health. People thrive on the raw diet, often telling others how it has improved the ir health and their lives. When people integrate a 
proper raw diet with other healthful living practices, they rarely, i f ever, develop weight-control problems or chronic (or even short- 
term) illnesses. Health becomes a fact of life. For millions of years, most humans, and their ancestors, lived a gathere r lifestyle in a tropical environment where large amounts 
of easy-to-pick fruit were readily available to meet their nutrition al needs. The human diet was likely entirely plant based and eaten 
without the application of fire or heat. Accordingly, the human digesti ve and eliminative tracts developed to process raw fruits and 
vegetables for fuel and growth. We are biologically designed to obtain our nu trition from uncooked fruits and vegetables. Only within the last 10,000 years has cereal agriculture allowed huma ns to trade their frugivorous diets for cooked grain- 
based fare. 83  People’s bodies remained the same, but the food they chose to eat beg an to vary for the worse. The human body has 
not had sufficient time, evolutionarily speaking, to alter its digesti ve system to meet this fundamental dietary change. The likelihood of 
doing so is slim at best, as heated foods are of lower nutritional quality, and c ooking introduces toxic elements. Hence, the 
adaptation would be a downward one, and would be technically considered a devolution . Will eating raw make me healthy? A proper raw diet will result in improved health, but I must emphasize tha t the body, not food, creates health. Food does not 
build; the body builds. Food does not cleanse; the body cleanses. Good health, after al l, is the result of a healthy lifestyle. The raw diet is but one component of healthful living. Adequate rest and s leep, regular, vigorous physical activity, plenty of 
fresh air, sunlight, a positive outlook on life, and many other factors are a lso essential to creating good health. Why didn’t the 80/10/10 diet work for me? People come to me at times having tried this method of eating unsuccess fully. Upon examination, I have found almost 
invariably that they were not actually doing what I recommend. As I t ruly desire to see people succeed, I want to mention here 
several key factors that people often overlook when adopting the 80/10/10  lifestyle. You are not following 80/10/10 if: 
 
Less than 2% of your total calories come from vegetables and leafy green s. For true health, I recommend consuming 2 to 6% 
of calories from leafy greens. For 4% of your calories to come from vegetable s on a 2000-calorie diet, you would have to eat 
roughly a pound of greens per day. Your caloric intake is insufficient to maintain your desired body weigh t. 
You burn less than 40% of your total calories through physical activity ( at least 800 calories per day if you average 2,000 
calories). Y our habitual sleep pattern doesn’t meet your body’s needs. You eat all day long rather than one to four meals a day. You lack emotional poise (your lifestyle is sufficiently stressful  to cause your system ongoing adrenal exertion). You expose your fully (or substantially) unclothed skin to moderate sunli ght less than 30 minutes per day. (Our bodies require 
approximately 15 minutes of sunlight exposure per day to produce sufficient  vitamin D. I would consider 30 minutes a day a 
healthful minimum… remember, our species wasn’t designed to live i ndoors.) Why do people “fail” on the raw diet? The most common reason for lack of success with the raw diet is the overal l poor health of the new raw fooders who 
unknowingly obtains most of his or her daily calories from raw fat sources . This occurs even as they eat what they consider a 
tremendous amount of vegetables, because vegetables contain so few cal ories. The components of fatty foods are not a match for human nutritional needs. E ating a high-fat diet paves the way to a wide 
variety of health issues that have their basis in nutritional in sufficiency. Eating sweet-fruit carbohydrates in insufficient volume to produce  a feeling of satiation results predictably in carbohydrate 
cravings and disordered eating behaviors. Almost every raw fooders who goe s back to eating cooked foods find himself eating 
cooked carbohydrates—bread, rice, pasta, potatoes, corn, lentils, and bean s—time and again, until they figure out that they simply 
are not eating anywhere near enough fruit. If they don’t go back to cooked s tarches (and the fats that make them taste good), they 
are generally driven to eating concentrated and refined carbohydrate s such as candy, chocolate, alcohol, pastries, cookies, or dried 
fruits. This same scenario—caused by underconsuming the whole- food simple sugars in fruit—is equally true for people on the 
cooked standard American diet who find themselves suffering from crav ings and disordered eating. The other significant reason that people fail on the raw diet is emotion al. Here, I discuss two common variants on the 
“emotional eating” theme. The first involves using food to suppress our  ability to feel. The second involves using food to evoke 
certain feelings. Let’s take the “numbing out” scenario first. Cooked food does not really comfor t us, as we are led to believe, but it certainly 
does numb us from feeling. Rather than making us feel good, it inhibits our a bility to fully feel anything at all. Unconsciously, we have learned to push down our emotions with heavy foods tha t require too much nerve energy to allow for 
both digestion and intense emoting to occur simultaneously . W e are not just imagining things: this process of “numbing out” is very 
real, in a physiological sense. With the exception of strenuous physica l activity, the two most energy-expensive tasks our bodies 
commonly undertake are breaking down foods in combinations that have a high di gestive demand and processing intense emotions. In general, we must do one or the other. We have all had the experience of completely losing our appetite because  of an intense emotional upset. This occurs when the 
emotional component edges out the digestive task. Conversely, when digest ion takes priority (which occurs almost every time we 
eat heavily), we experience an emotional numbing, a lack of feeling. In  a world full of emotional pain and physical discomfort, 
numbness can easily be misinterpreted as comfort. This might occur when a person gets into an argument and then drowns hi mself in a pint of ice cream because he is so filled 
with anger and frustration. A raw fooders in the same scenario may tu rn instead to nuts and dried fruits, but in both cases what really 
needs to happen is to bring out and accept these emotions. As one lightens the digestive load by switching to raw foods, the body suddenly  has more nerve energy to conduct emotions, 
and emotions suppressed over the years begin to emerge. This unexpected ch allenge proves overwhelming for many people. Until 
people learn to properly deal with their emotional baggage, it is likely tha t eating raw foods will allow uncomfortable emotions to 
surface. They will find themselves going back to eating cooked foods for th e emotional “comfort” that they bring. Emotional acceptance means that without distraction from televisi on, books, friends, music, food, etc. we sit quietly and 
actually feel the emotion with full intensity where it lies wit hin our body. When instead we try to hide or distract ourselves from painful thoughts and feelings, we only suppress them more deeply, to be felt  (generally with greater intensity) at a later date. It is 
important to realize that without the “negative” emotions, we could e xperience no “positive” emotions, as they are two sides of the 
same coin. They are a part of us like all other parts, and by rejecting them  we only turn away from an aspect of ourselves that is 
demanding our undivided attention. The second type of emotional eating involves felt attachments to speci fic cooked foods. Such attachments often originate from 
an attempt to recreate a past event or moment in our lives that we reme mber as positive and yearn to experience again. People often 
find these emotions very difficult to overcome. In the same way that drug addicts never successfully duplicate th e unique “high” of their first drug experience, no matter how 
many times they try, eating cooked food never quite generates that speci fic emotional experience we are looking for. Instead, we get 
disappointed, and then we eat more cooked food to numb our awareness of the disappointme nt. It takes a lot of insight to understand that although those emotions are i mportant and the experiences were valuable, eating 
cooked food will not bring them back. We must let them go and generate new positiv e experiences in the present moment. People who are emotionally attached to cooked foods aren’t actually addicte d to them, since it is physiologically impossible to 
be addicted to something that is harmful to us. The body simply is not put togeth er that way. It is designed to thrive and cannot 
become addicted to a harmful substance. The human psyche, however, can becom e very much addicted to the shift in perception 
that occurs after we ingest certain substances. A yearning for t hat shift in perception is the ever-present illusion that lures us  to eat 
cooked foods. If you eat cooked foods, you stand the risk of becoming an emotional vegetable— someone who becomes evermore 
dependent upon their cooked food “fix.” 
 
 
Another One Bites the Dust …
The following is an excerpt (slightly edited for space) from an actual post to my online discuss ion group on 
VegSource.com. It exemplifies the stories I hear every time I meet someone who tr ies try to go raw without eating fruit. Predictably, such people experience constant hunger, disordered eating, digestive problems fr om overeating nuts, 
intense sweet cravings, a sense of needing to "fill the void” with poorly combined dehydrated sweets, ma ssive overdosing 
on fats, guilt, low energy, and general dissatisfaction with food—and often bingein g and purging, as well. See if you recognize yourself or someone you know as you read this candid account of a high-fat raw fooders who is
desperate to find a program that works. Especially take note of the second paragraph, where the author descr ibes her 
conception of “a healthy, simple way of eating.” The diet she outlines probably  totals about 1,600 calories, and a minimum 
of 40% fat … and her program devolves from there. There is much I love about being raw. It makes a lot of sense to me and for the m ost part I feel much better than I ever did 
eating cooked foods. What I do not love about the raw food lifestyle is the effect n uts and dehydrated foods have on my system. It 
is very hard for me to find the right balance. When I do feel like I have f ound “the right way to eat” for me, an old inner demon 
creeps in and pushes me off my center, which throws me into a tailspin. When I began this second stint with 100% raw, it was very easy for me to go bac k to a healthy, simple way of eating. My diet 
consisted of apple lemon ginger juice in the morning with powdered green f ormula, [with four large apples this might be 450 
calories—DG]  lunch was usually a green salad with avocado and some kind of cultured veg etables, and dinner was some version 
of the same or maybe a prepared raw meal from the market. [Two large salads combined would likely contain not more than 
1,000 calories: 600 from two avocados and up to 400 from vegetables—DG] 
I experimented with flaxseed and other dehydrated crackers to find they c ongested me (I would eat too many and get bloated 
and constipated.) I started running more in April, and for a while I seeme d to find my groove with the food and exercise. I noticed 
that I started to crave sweets, so I started adding more fruit to my diet li ke oranges and nectarines. But I am afraid the sugar in the 
fruit had a negative affect on my body because now I can’t get off of t he raw sweet snacks. If I have a bag of dates I can easily go 
through a pound of them, so I stay clear of those as best I can. I also have a hard time controlling the quantity of nuts I consume. I tri ed my darnedest to not buy raw dehydrated nuts, nut 
treats, and raw desserts. But the problem is that now that I allowed mysel f the sweet fruits and raw desserts I tend to want more. I feel a bit ashamed to admit this, but I pretty much finished off an entir e jar of cashew nut butter in one sitting. My willpower 
feels so small right now. It is amazing how different my personality a nd attitude can be. It feels like old cooked food demons are 
creeping in. There is no way for me to keep fun foods in my home for fear that I w ill consume them all. I know the simpler the diet 
the better, but often the will is weak and my body suffers. About a month ago, my attitude went from enthusiastic and cheery to irri table. I felt very fatigued and hot tempered, and my 
diet started going from clean to not so clean. My running decreased and was n’t as consistent as it had been, and my sleeping habits 
started getting bad; I can’t wake up early anymore. My attitude has  not been very positive, and I feel depressed most of the time. Concerned, I have started adding B 12  supplements and hemp seed oil. I can’t seem to get back to a clean way of e ating. I 
almost feel like I need to get some sort of blood test to see if I am deficient in  any areas or to measure my level of candida. I do not 
want food to be the deciding factor for how I feel. I really want food to be uni mportant. I want to remain raw … but eating to live, 
not living to eat. I know that raw can work for me as long as I am able to either  stay away from those foods that are difficult to 
digest or simply consume them in smaller quantities. Isn’t it hard to go raw? Learning how to eat a raw food diet properly takes time, patience, and yes, effor t. Although I provide a blueprint for doing it 
healthfully, most people find it challenging to adopt the raw diet 100% the fi rst time out, unless they get professional guidance. It 
seldom occurs overnight, and in fact, can take years to accomplish. Because our taste buds have been exposed to, and our brains have experienced t he excitement of salt, sugar, and spices, we 
may miss those tastes initially when they are no longer part of the da ily diet. However, most people find that the tradeoff for good 
health and longevity is more than worth living without a few of the ha rshest flavoring agents. Once the taste buds are no longer exposed each day to these stimulants an d excitotoxins, they once again develop an 
appreciation for the taste of fresh fruits and vegetables. You can becom e an extremely discerning person, with taste buds that can 
easily recognize the differences among various qualities of fruit . Of course, it is far more pleasant to be healthy than it is to be sick, and far  less expensive, too. Weighing all factors with a 
longer-term perspective, I would say it is easier to eat raw than eat c ooked. What advice do you have for new raw fooders? Those new to the raw food diet often fall victim to their own innocence, coupl ed with their inquisitive nature. Most people, 
when trying a new diet, want to find out as much about it as possible, and often  as quickly as possible. The raw food diet, which is 
so radically different from the others, often leaves people bewil dered about “what to do.” Nutritional and other health concerns can 
overwhelm them, especially when social pressures about their diet fr om peers, family, and friends beset them. Fortunately, there is a huge amount of information available about raw  foods on websites, in books, and from counselors. But 
beware: most of the “leaders” who offer this information have little  education, experience, or professional training in nutrition or 
health creation. Newcomers do not have enough perspective to be able to discern the valid infor mation from the dangerous or the sound 
science from the well-marketed infomercial. We can quickly end up with  a situation where the blind are being led by the semi- 
sighted. My advice is to be certain that you seek guidance from someone who has reac hed stability in his or her own food program. I 
recommend increasing the consumption of whole fruits and vegetables a nd minimizing any use of supplements, super foods, or 
condiments of all types. Eat simply at each meal, reducing the total num ber of ingredients while obtaining variety in your diet 
throughout the seasons. Do fruits and vegetables have enough nutrients? The very best quality water, vitamins, minerals, antioxidants, phyton utrients, enzymes, coenzymes, fiber, protein, 
carbohydrates, and fats all  come from organically grown fruits and vegetables grown in highly com posted, living soils. They are 
complete nutritional packages and provide all the nutrients we need, in t he proportions and ratios our bodies require for proper 
functioning. No man-made vitamin tablet or other supplement can com pare with Nature’s handiwork. Of all foods, fruits are richest in vitamins and water, and second riche st in minerals and fiber, while vegetables and leafy greens 
are richest in minerals and fiber, and second richest in vitamins an d water. Vegetables supply minerals and fiber so far in excess of 
our needs that the quantity supplied in fruit actually comes closer to m eeting our needs. (As I have stated elsewhere, consuming 
more than we need of any nutrient is not better, and in fact creates nutritional imbalances, despite marketin g hype to the contrary). Fruits, being far higher in calories than vegetables and thus capabl e of fueling us adequately, should comprise the majority of 
our diets. Some fruits, however, do actually fall short in terms of minera ls, so it is important to include some vegetables in our diet to 
make up for the eventual lack that could develop on a fruit-only diet. Nonethe less, in every category, the nutrient content of fruit 
comes closer to matching human nutritional needs than that of any oth er food group. We need small quantities of both proteins and fats. So, although fruits and v egetables are not high in protein and fat content, 
they still remain their ideal source. What about vitamin B 12 ? Almost every health and nutrition professional in the world holds the not ion that people must at least supplement their diets 
with a B 12  source if they don’t eat meat. But the truth is, vitamin B 12  deficiency is not limited to vegetarians and vegans; it is common among meat eaters as well—not because they don’t eat enough B 12 , but because they don’t properly produce and absorb it. Let 
me explain just a bit about how this all works. As I see it, two primary vegan sources of natural vitamin B 12 exist for humans, either of which, under ideal conditions, should 
be sufficient to provide the B 12  to meet our needs: 
First, vitamin B 12  is a waste product of a bacteria that can be found in and on the foods we eat (of both  animal and  plant 
origin). Second, B 12  is also produced in the intestine and the mucosa of healthy humans. An alleged but very unlikely third source of B 12  may be unheated algae, spirulina, chlorella, and other creatures (whi ch are not 
plants, by the way, and thus not to be considered vegan), and also raw seaweeds  like nori, wakame, dulse, kombu, etc. Although 
these substances apparently do contain some human-active B 12 , they also contain significant amounts of noncobalamin analogs of 
B12 , which actually interfere with the absorption of true B 12 . The analog form of B 12  registers on test results, masquerading as the 
human nutrient, but the body cannot use it. To compound the problem, analog B 12  also occupies the body’s B 12  uptake sites or 
“receptors,” thus lowering our ability to utilize true B 12 . From a health and biological-design perspective, the question of whether  the B 12 in these foods is the kind we need or an 
analog (or some of both) becomes irrelevant. Regardless of the answer, I do not  recommend the consumption of sea life under any 
circumstances. Humans are terrestrial creatures and as such ou r digestive capacities and nutritional requirements are adapted to th e 
consumption of plants from the land. Aquatic plants and animals are not our  natural foods, nor does their nutritional makeup match 
our needs. If you disagree, take yourself to the oceanside one day and collect some of your  own fresh algae or seaweed. I think you will 
find these “foods,” as they appear unprocessed in nature, to be abhorren t in taste. Compare this reaction to the sensory thrill that 
you experience when you see, smell, and taste a perfectly ripe piece of fr uit picked fresh from the tree. Your visceral response to 
these two scenarios should tell you unequivocally which of these item s is food for humans. That said, I return to the first two B 12 sources mentioned above. If it is true that plant and  animal foods can contain B 12 , and 
that we make it within our bodies as well, then how is it that we find vita min B 12 deficiency in humans? This is an extremely complex 
matter, but I will discuss four reasons for this phenomenon in a very sim plified manner. 1) Our produce no longer contains vitamin B 12 . Since the beginning of time, humans have acquired some of their vitam in B 12  directly from fruits and vegetables … but they did not 
know they were doing so. You see, scientists did not discover vitamin B 12  until the 1950s, and by then our commercially produced 
plant foods had spent about a decade devoid of vitamin B 12 , a nutrient that had existed plentifully in plant foods since time 
immemorial. How did this come about? Well, plants do not make a lot of vitamins. Rather, they s oak them up from the soil through their 
roots. Most of our vitamins are made by bacteria in the soil. Since the adven t of modern agriculture in 1942, when Bayer and other 
chemical manufacturers began diverting leftover chemical wea pons from World War II into use as pesticides and fertilizers, 84 
farmers have inadvertently sterilized the bacteria out of our soils . The resulting loss of plant-derived dietary vitamin B 12 is just one of 
the unintended consequences of “better living through chemistry ,”  an initiative that continues to devastate the balance of nature  in 
ways we are only beginning to comprehend. Given this historical perspective, it is easy to understand why nutr itional researchers generally encounter no vitamin B 12  in plant 
foods since they take their samples from among produce grown in dead soils. Howe ver, organically grown plants specifically 
cultivated in highly composted soils rich with organic matter can contain plenty of B 12  and a host of other nutrients not found (or 
found in short supply) in industrially grown produce. Organic matter, defined as anything that rots, is the root of organic fa rming and the engine that runs the entire web of life on 
Earth. Fungi and bacteria eat the organic matter, and then they “p oop” … in the process contributing complex substances to the soil, 
including vitamin B 12  and other nutrients, in profusion. Plants grown in such soils take up thes e nutrients through their roots. When we add chemicals to the soil, we destroy not only “pests” and the bac teria that produce vitamin B 12 , but also the entire 
pyramid of soil life (which begins with organic material, then fungi  and bacteria but also includes mites, then predatory mites, 
springtails, and worms). Most agricultural soil in the United States  contains only 1 to 2% organic matter, a level that qualifies it as 
biologically dead. The practice of farming with chemicals and not retur ning any organic matter to the soil is now more than sixty 
years old. The far-reaching devastating side effects of this prac tice on all forms of life on Earth—and their delicately balanced 
ecosystems—are too numerous to adequately describe in anything less  than a separate book. Therefore, I recommend getting to know the organic farmers at your local  farmer’s markets and making sure that they use 
compost.
80_10_10_Diet_-_Douglas_Graham.txt
Summarize the following text section accurately and concisely. Maintain specific details and numerical information, and use anti-repetition mechanisms:

        heirloom tomatoes 
Directions: Blend ¾ of the peaches with ¾ of the tomato. Thinly slice th e remaining ingredients and stir them into the soup for 
added texture. Course Three: Blackberry Sesame Salad 
1 lb. lettuce 
4 oz. tomatoes 
8 oz. blackberries 
2 tbsp. raw, mechanically hulled tahini. Directions: Finely chop the lettuce into a large bowl. Slice the tomat o into wedges and toss with lettuce. Dress with a blend of 
blackberries and tahini 
   
Summer Menu Plan: Day Three 
 
BREAKFAST 
Honeydew Melon 
3 lbs. honeydew melon 
 
LUNCH 
Figgy Delicious 
1 lb. figs 
1 lb. bananas 
Directions: Blend with 16 oz. water, or to desired consistency. DINNER 
Course One: Mango and Raspberry 
8 oz. mango 
8 oz. raspberries 
Directions: Slice or cube the mango into a bowl and sprinkle with raspberri es. Course Two: Delightfully Cool Cukes 
8 oz.
The hachiya is smaller in size and has a thinner peel than the fuyu.
What is the main difference between the fuyu and hachiya persimmon?
Raw foods are defined as those that are whole and fresh, with all their original components intact.
What is the definition of raw foods?
The human body can produce B12 on its own and also obtain it from the soil through the roots of plants, but the lack of organic matter in agricultural soils has led to a deficiency in B12.
What is the difference in the way the human body processes vitamin B12?
No, a diet consisting only of fruit is not sustainable and can lead to nutritional deficiencies.
Can a person thrive on a fruit-only diet?
The book recommends consuming 2-6% of total calories from leafy greens, which translates to 1-4 pounds of greens per day.
What is the recommended daily intake of leafy greens?