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Raw Food and Mediterranean Cooking Class!

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Raw Food and Mediterranean Cooking Class Recipes

Many are found in LIVING IN RAWALITY (Karen's Cookbook), pages included

Raw Marinara  Pg 200

4 large tomatoes

1 red bell pepper

1 jar sundried tomatoes or 10 sundried tomatoes soaked overnight

2 teaspoons honey (optional)

½ cup olive oil

2-3 cloves garlic (optional)

1 ½ teaspoons sea salt

1 pinch cayenne pepper

2-3 handfuls fresh basil or 2 tablespoons dried

2 teaspoons dried oregano

¼ teaspoon black pepper

Pulse all ingredients in a blender or food processor until a chunky consistency.

Zucchini Noodles - Wash zucchini and run through a spiralizer!

Homemade Granola  - (Granola recipes pg 101-104)

RAW Buckwheat Granola

1-2 cups dried cranberries

8 cups buckwheat

4 cups pumpkin seed

6 cups coconut flakes

3-4 cups chopped walnuts

2 cups chopped almonds

2 cups sunflower seeds

Mix dry ingredients together and then add:

3 cups-soaked dates blended with enough of the soaking water to make 4 cups or so.  NO problem if it is more!  Add 2 ½ tsp. Karen’s baking spice and 1 tea. Vanilla and 1 tea. Almond extract to puree before mixing with dry ingredients. Dehydrate at 115 for 10-12 hours. THIS IS A BASE RAW GRANOLA RECIPE – Add anything you’d like!

Nut Milk - Add 2TB of nut butter to 4 cups of water and blend!  Add vanilla, maple syrup, or honey to taste if desired.  I also love adding cinnamon or my baking spice! 

Quinoa - bring 1 cup quinoa and 2 cups water to boil, cover and reduce heat for 20 minutes till fluffy! 

Veggie Curry - Saute veggies of choice and add a can of coconut milk, Karen’s curry powder, salt and pepper to taste! 

Karen’s Curry Powder Mix

  • 2 Tbsp Coriander
  • 2 Tbsp Cumin
  • 1 ½ Tbsp Turmeric 
  • 2 tsp ginger
  • 1 ½ tsp cinnamon
  • 1 tsp mustard powder
  • ½ tsp pepper
  • ½ tsp cardamom 
  • ½ tsp cayenne 

Hummus - (Hummus recipes Pg 147-150)

Raw Bars (MANY Bar recipes pg 286-293)

Three From One Raw Bars - Three different raw bars from one batter!

Cover 3 cups of pitted dates with water and soak overnight

Blend soaked dates in soaking water to make date paste.

Set aside.

Process in food processor:

1 1/2 cup walnuts

1 cup pecans

1 cup raisins

1 TB vanilla

½ cup oil

½ cup water

add 2 ½ cup pumpkin seeds and half of the date paste and process

add 2 cups sunflower seeds and process

In a bowl combine processed ingredients to remaining date paste

Add 1 cup hemp seeds and 1 TB Karen’s baking spice mix

Spread 2 ½ cups of raw bar mix on teflax sheet 1/3 – ½ inch thick.

Score into bite size or lager pieces.

Add 1 cup raw cacao and 1 tea almond extract to remaining mixture

Spread 2 ½ cups of raw bar mix on teflax sheet 1/3 – ½ inch thick.

Score into bite size or lager pieces.

Add ONE of the following to make remaining mixture into Crunchy Cacao Mint OR PB Cacao: 

1 cup sprouted buckwheat

15 drops of peppermint essential oil to remaining mixture


½ cup dried peanut butter powder or 1 cup peanut butter

Spread remaining raw bar mixture on teflax sheet 1/3 – ½ inch thick.

Score into bite size or lager pieces. dehydrate all for 8-10 hours, flip OFF of teflax and on to screen and dehydrate for another 4-9 hours as needed. 

Broccoli Grape Salad pg 124


½ cup chopped walnuts

3 heads chopped broccoli or one bundle

1 ½ cups halved red or green grapes

⅓ cup chopped green onion

Mix all ingredients together 


⅔ cup olive oil

¼ cup coconut vinegar 

1 tablespoon dill weed

¼ tablespoon sea salt

½ teaspoon black pepper

¼ teaspoon turmeric

½ teaspoon onion powder

¼ teaspoon powdered yellow mustard

¼ teaspoon powdered coriander 

⅛ teaspoon garam masala 

Mix all ingredients together 


Cauliflower in Flight pg 228

1 head cubed cauliflower

½ cup distilled water

½ cup millet flour

1 tablespoon Karens Sensational Seasoned Salt

1 tablespoon olive oil

¾ cup Karen’s Can Handle Hot Sauce

Mix all ingredients EXCEPT cauliflower. Coat cauliflower with mixture.

Dehydrate reflex sheets at 109 degrees fahrenheit for 4 hours OR bake at 350 degrees fahrenheit for 20 minutes or until done. 



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