RAW Recipes
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"Adam and Eve ate the first vitamins, including the package."
                                                     ~ E. R.  Squibb
For a great tropical treat try this pineapple orange drink. Blend 1 cup of orange juice and 1/4 cup of fresh chopped pineapple. Have a few slices of pineapple rolled in coconut on the side! 

Erik and I like to blend tomato with a slice of avocado to make a great soup. We slice bell peppers and other veggies to go with our soup.  We enjoy shopping at farmer's markets to pick out fruits and vegetables we don't grow in our garden.   
                                                                          ~ Courtney

We get a lot of our recipes from our friend and nutritionist, Chris Kendall. Chris has a website,  The Raw Advantage where he has video blogs showing you how to make some of these recipes.  He also has some recipe books  with totally rawsome  recipes!                                                               ~Erik

Blend 4 ripe bananas and add balls of dragon fruit to make a great smoothie. We love dragon fruit and find it at Asian Markets. We put it in our smoothies or eat it alone. 
                                                                          ~ Erik

Durian is a fun fruit from Thailand.
Courtney doesn't like these, so I get them all to myself! 
Tomato slices with avocado and a cucumber on top makes a great snack!

I remove the seeds from a bunch of dates and smash the dates all over the apple. It's a great breakfast!
Dragon Fruit
We cut the top off of a bell pepper and fill it with blended mango and tomato soup.  You can make mango tomato soup by blending 6 Roma tomatoes with 1 mango. 

The bell pepper is also an edible bowl that can hold avocado dip. 


Cut up kiwi, pineapple and strawberries. Put the fruit into a frozen treat mold and pour in fresh squeezed orange juice. These are sooooo good!!!

Avocado Dip- Smash a few avocados. Add diced tomato, celery,  red bell peppers, zucchini- and whatever else you want. Cut up veggies to dip, and you're ready to eat!     
Web designers: Courtney & Erik Honer
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This is my favorite pie! And the best part about this pie is that you can eat it for breakfast, lunch or dinner! I got this recipe from Dr. Doug Graham's recipe guide, The New High Energy Diet. 

I remove seeds from about a pound of dates and soak the dates for an hour. I blend them in the food processor until the dates are like a paste. I spread the dates into the pie plate. I put frozen mangoes in the blender to make the filling. After the mango filling is in the pie plate, I top it with sliced bananas. I toss it in the freezer over night. The pie is defrosted for about an hour before serving. It's totally rawsome!                              

My family and I started eating a low fat raw vegan diet four years ago when I was having up to 15 asthma attacks a day. I had tried every asthma medication and wasn't seeing any improvement. Instead, my asthma continued to worsen. I was tired of visiting Emergency Rooms, so we decided to give the low fat raw vegan diet a try. After being on the diet for 3 days, I went from having 15 asthma attacks a day to zero! It was tough at first, but now we know how to make the diet fun! And we feel better! 80% of our calories come from carbs, 10% from protein, and 10% from fat. And we get all of that from a raw, plant based, low fat diet! If you're trying to go fully raw for maximum health benefits or want to include more fresh raw foods in your diet, these recipes are for you! 

         We've learned about a lot of new fruits and veggies!
Erik and I have met a lot of kids with food allergies. It's not fun giving up some of your favorite snacks, so we added this recipe page to our website to give  kids  ideas for fun alternatives. Diets with more fruits and veggies can be fun. Erik and I like to invent new recipes and have raw parties with friends. We will continue to add new recipes.
Avocado dip is also good when wrapped in a leaf of red leaf lettuce. Makes a fun raw taco!  On special occasions, I use Just Veggies to sprinkle on top of my tacos.    

Fall Soup - Erik and I missed soup when we started eating raw. This is my recipe for a great soup that is filling and packed with vitamins. I fill our Vitamix with  2 tsp of raw tahini, 1 zucchini, a handful of chopped carrots, 2 stalks of celery, and 8 Roma tomatoes. I change the recipe each time I make it - sometimes I add cilantro. Chopped red bell pepper, slivers of carrots, zucchini and a few raw black-eyed peas make great toppings for this soup.                     
Check out this Buddha Hand! Courtney and I LOVE finding crazy fruits and trying them out in our recipes. This Buddha hand has a lemony scent  and slight citrus flavor- we shave off parts of it (zest it) and use it in salads and soups. It's believed that this fun fruit brings good fortune!  
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1 ripe pear - peeled and diced
2 ripe bananas (they're sweeter) -  smashed with fork
stir to blend 
top with raisins and cinnamon 

Makes a great snack
 or breakfast! 
When people find out that we only eat raw food they always want to know what the heck we eat! Well, there are COUNTLESS varieties of fruits, veggies, seeds and nuts that we enjoy.  Here are just a few...Sweet peppers, cherry tomatoes, roma tomatoes, grape tomatoes, mangoes, nectarines, peaches, grapes, strawberries, red leaf lettuce, green leaf lettuce, butter  lettuce, cucumbers, celery, bananas, oranges, blood oranges, grapefruit, durian, dragon fruit, lemons, limes, iceberg lettuce, avocado, raisins, dates, jackfruit, apples, bell peppers, pears, pineapple, blackberries, blueberries, guava, cantaloupe, honey dew melon, watermelon, raspberry, pomegranate, kiwi, squash, zucchini, swiss chard, kale, spinach, arugula, romaine lettuce, green cabbage, purple cabbage, cauliflower, broccoli, green beans, sugar snap peas, snow peas, carrots, pecans, walnuts, tahini,  sesame seeds,  cinnamon, basil, oregano,  cilantro, parsley and many varieties of each of these! Sometimes we eat monomeals (one food at a time until we're full). And sometimes we eat a combination of these many fruits and veggies. 

Try Chris Kendall's latest treat - 
blend about a  cup of pineapple chunks with juice from 5 oranges. 

Cover 1/2 cup sesame seeds with water and soak them for a few hours or over night. Blend soaked sesame seeds  and add lime juice 

We enjoy 'mono meals' - eating one kind of fruit at a time until you're full. It's easy & fast. 

Figs for breakfast!

Cantaloupe for a quick snack at the Butterfly Festival!
Slice cucumbers and put in dish. Top with onions, fresh dill, and lemon or lime juice.

This is an any amount you want recipe! Chop up and add any amount of the ingredients to suit your taste. 

sweet peppers
bell peppers
basil and peppermint

Fill jar and add orange juice ~ if you can wait, let it sit over night. 
Sweet Summer Soup
Star Fruit
Orange Juice with blood oranges and Texas oranges
Dill Pickles
Farmer's Market Noodles and Summer Herb Sauce
Spiral zucchini &/or
cucumber for noodles
Top with tomatoes, bell peppers, sweet peppers, and dill
Add sauce....

Blend lemon juice, tomato, 
cucumber, parsley, chives,
 oregano, and rosemary 
One of our favorite 'tools' for a Raw Diet! 

Smoothies are simple, quick and full of vitamins. Blend ripe bananas (we use about 6 or 7 to make sure we have lots of calories for energy!) with blackberries, blueberries, greens, dates, guava, apples or pears. The options are endless! No expensive protein powders, milk or soy needed.  
Spaghetti with Marinara and 'Neatballs'
Spiral zucchini or cucumbers for your noodles. Cover 1/2 cup of 'Just Tomatoes' with water and soak them for a couple of minutes. While they're soaking, blend about 4 - 6 large tomatoes and a pint of small tomatoes with a clove of garlic, 1/4 onion, rosemary, basil, oregano, and thyme. All of these herbs are easy to grow. Drain the 'Just Tomatoes' and add them to your marinara and blend until smooth. See below for neatball recipe!
Erik and I missed spaghetti and sandwiches when we started this raw diet.
We enjoy experimenting with different ingredients and making new recipes. Here is a simple way to make neatballs (instead of meatballs) and filling for sandwiches. 
Put 2/3 cup of raw almonds in the food processor and grind them up. Add basil, oregano, a little jalapeno (if you want some heat), garlic and grind again. Add the juice of one lime and blend AGAIN - the mixture will thicken up. It's ready to form into neatballs or to add to a tomato sandwich. We like to add sprouts, lettuce and slivers of onions to our sandwiches.i
We are addicted to these wraps and this dip! 

Brussels sprouts leaves were used for the wraps in the photo, but you might like collard greens or romaine lettuce instead. 

Soak almonds for at least an hour and drain. Add fresh water back in with the almonds. Toss almonds and water in the blender, and blend. 

Dice 2 stalks of celery, couple of baby carrots, a bit of red onion, and fresh dill. Add a sliver of jalapeno if you like spice! Mix diced ingredients with 4 heaping tablespoons of blended almonds (almond butter) and juice from one lime. You're ready to fill your wraps! It's that easy! 

Flavored almond butter makes a tasty dip, too!  
Green Wraps with Flavored Almond Butter
Great wrap toppings: 
sliced mushrooms, red bell pepper, tomato,  cucumbers,  avocado slices 
8 carrots
2 cups of orange juice
1 apple
1 whole peeled lime
1 stalk of celery
1small hunk of ginger
1 small clove  of garlic

Optional: Handful of raw almonds or pumpkin seeds
Juice and nuts

Sprouts &/or
chopped tomatoes,
​celery, red bell peppers, etc 

Carrot soup with vegetable wraps and slices of red bell pepper

Orange Juice


Romaine lettuce
Portobello mushroom slices
Tomato slices
Radish sprouts
Plant based,  Soy free, Gluten free, Peanut free,  Salt free, Low fat (mostly)
** If you don't have a juicer, toss all  ingredients in a blender, and you'll have a stew instead of a soup!  
2010 - 2012
Pear Pudding
Mango Tomato Soup
Candied Apple for Breakfast! 
Frozen Treat 
(that won't ruin your lunch!)
Raw Tahini
Summer Herb Sauce
3 cups of baby spinach
3 apples
3 whole, peeled limes
3 peeled kiwis 

*We use an Omega Vert Juicer

Other greens to try:
Dandelion, swiss chard, kale, romaine lettuce 
Click here for more info on the Omega Vert!

EXTREMELY Colorful Meal with Abundance of Nutrients and Flavor!
2013 Recipes
Have questions about protein, calcium, and iron? Wanna know who says plant based diets are safe and healthy? So did we! Our family researched diets, researched the research of those diets, and even researched the researchers! 

Here's our recommended reading list:

The China Study, My Beef with Meat, Forks Over Knives, 80/10/10, Grain Damage, Nutrition and Athletic Performance, and The High Energy Diet

Plant Based Doctors:

Dr. T. Colin Cambell, Dr. Caldwell Esselstyn, Dr. Baxter Montgomery, Dr. Neal Barnard, Dr. John McDougall & more~
The list continues to grow. For articles and more information, click bar and check out this site ~

Physicians Committee for Responsible Medicine (PCRM)