Kieba's Story . . .
Hello!
Let me tell you what led me to a RetroRaw diet and just what that
means.
I was always athletic and interested in building my body naturally. In
fact, I am a former Miss Natural California and finished 2nd in the
nation for Natural Body Building in the early 1990’s. This was all
accomplished on what I thought was the best food in the world: a raw
vegan diet.
But then something happened. I started declining quickly in health,
body weight and mass by the mid 90's only to finally crash 10 yrs
later. At 5'3" I weighed only 87 lbs and my body fat was at a deadly
3-4%. I honestly feel I would have "died" within a few years had I not
made my transition to my new diet.
When I learned about the value of raw meat and animal products, my
body just said “yes, Yes, YES.” My RetroRaw diet consists of mostly
raw meats and produce with just a bit of lightly cooked veggies. As I
have discovered, vegetables require some processing, whether
pureeing or light steaming, to be available for human digestion;
animal protein actually becomes LESS digestible when cooked!
I now weigh a healthy 106-107 lbs, have a normal female body fat of
12-14%, and my lab chemistry is off the chart. My energy level allows
me to live life better than most women half my age of just-about 50!
Of course we all “know” how dangerous raw animal products can be
what with E-coli, salmonella, and what-have-you. However, humans
essentially evolved on raw animal and vegetable matter, so why didn’
t humans die out from those diseases? Also, since most people until
relatively recently lived agrarian lifestyles, most ate very large
amounts of meats, both raw and cooked. Until agri-business and
feeding animals and plants artificially, animal products were pure.
Today we have to search hard for natural purity which is found ONLY
in pastured-only meats/dairy. I have my own chickens and eggs; I
purchase dairy products from the Amish dairy down the road; and I
buy virtually all my meat products from U. S. Wellness Meats, www.
grasslandbeef.com/StoreFront.bok?affiliate_no=459. They have the
purest and freshest meat products I have ever found which is
absolutely vital when eating raw liver and muscle meats!
So please, if you choose to expand your dietary options by trying
these camper-tested and super tasty recipes, make sure you use
ONLY U.S. Wellness meats and equally pure dairy products. And, just
for the record, I purchase other pure, natural staples from Pangaia,
www.pangaia.cc/RawProducts.html.
And DO visit my website, www.bodytemplebootcamp.com/index.html,
to learn more about my Body Temple Boot Camp here in Pahoa, on
the Big Island, Hawaii (and to buy my books!). Perhaps I'll meet you
soon and you can enjoy the sun, the scenery, the exercise, the
meditation and hundreds more of my RetroRaw recipes! As I say on
my site: I will nourish you with whole foods direct from mother earth
and teach you customized culinary skills to maintain the "new You."
Kieba (Dawn Blacklidge)
NOTE: Rowan asked me what blender I use. I have three Magic
Bullets (www.buythebullet.com) that I just love and I use them
almost exclusively. I also have an old glass osterizer with steel blade
for when I need to puree larger amounts and a Cuisse food processor
I use to whip up batter for dehydrated goodies. I also use and LOVE
my Breville juicer.
Kieba's RETRO RAW RECIPE SAMPLER . . .
Beverages ~ Pate's ~ Soups ~ Salads ~
Dressings/Seasonings/Sauces ~ Main Dishes ~
Desserts
~ Beverages . . .
Detox Wonder Soup "I developed this for a 61 yr old camper who
had been at death's door from heavy metal and radiation toxicity.
Just the other day, this camper completed a steep, 5 mile hike with
energy to spare!"
1/3 cup miso
1/2 cup gobo or burdock root chopped
1/3 cup celery chopped
1/3 cup dried seaweed (I used mostly Wakame and Dulse)
2/3 cup chop bok choy
6 cups water
Liver Rocket Fuel "This is awesome - it quickly becomes a camper
favorite since it immediately gives you loads of bursting energy and
sustains you throughout the day. Great for athletes. Use the liver
after just 1/2 way thawing and it makes it into a yummy cold shake."
2 Tbls fresh lemon juice
2 tsp raw honey
1/4-1/3 cup raw milk or cream
bit of mineral water if you need for consistency
opt: 1 Tbls chopped red onion and 1 raw free egg
Fitness Flip "This is a REAL favorite of all the campers!"
2-4 oz sparkling mineral water
raw egg
lots of ice
choose flavors: 1 Tbl Cinnamon, pure organic vanilla powder, cacao
nibs and carob powder, mesquite (tastes like malted milk balls!) or
maca powder, bee pollen (mix and match for your choice of flavor)
2 tsp raw honey or stevia
Juice of Life "A great way to start your day and as an afternoon pick-
you-up."
2 large organic cucumbers or 3 medium ones
1 large bunch of parsley
1 large lemon
1 2" chunk of fresh ginger
1-2 large carrots
1 med. tomato
opt. may add 1 green apple or 1 beet
Let-Us Surprise You Smoothie "This so EASY, tasty and it comes out
a very pretty light green."
2-3 large frozen bananas
handful alfalfa sprouts
maybe just 1/4 cup of mineral water or milk
honey/stevia to taste for sweetness
~ Pate's . . .
"All pate's may be spread (along with sprouts or fresh chopped
greens) on nori sheets, large green leaves, or very thin-sliced raw fish
as roll ups, or spread on sprouted crackers OR fill up bell peppers,
celery sticks, hallowed out zucchini or cucumber, mushroom caps...be
creative!"
Fantastic, Fast SUPER YUMMY Fish Spread "The name says it all!"
1-2 oz salmon
juice from 1 lemon
1/2 tsp dill
1/3 cup lemon mineral water
5 drops liquid smoke
puree' it all up
Basic Bland Pate' "Doctored this up with herbs and flavors of your
choice!"
1/4 cup lemon juice
1 clove garlic pressed
Black Olive Pate'
3-4 sundried tomatoes
1 lg. clove garlic
maybe 1 small chopped fresh tomato
1 lg. Tbl. chopped red onion
1 lg. Tbls dill
Basil Pesto "This is so easy and so good!"
1/4 cup pumpkin seeds soaked
1 Large handful fresh basil
1/2 handful of parsley
1/4 cup cold pressed olive oil
3-4 soaked sun dried tomatoes
1 med fresh tomato (optional)
8-10 truly raw black olives (from Pangaia store) pitted of course
1 garlic clove
2 tbl lemon juice
lime or lemon mineral water, or more olive oil, if needed to get blade
spinning
Walnut Broccoli Pate' "This is really good stuffed in my zucchini
cannonelli's!"
2 stalks broccoli chunked
1 lg. clove garlic
1/2 C parsley chopped
1 Tbls lemon juice
dash sea salt
1/2 small onion
1 tsp. rosemary and 1 tsp sage
opt. add 1 Tbl. thick sour cream, cottage cheese, or cream cheese
MacNut-Mushroom Pate'
4 oz mushrooms
1 Tbls fresh parsley
2-3 twp. raw butter softened
1 Tbls chopped onion
1 clove garlic
dash chili or cayenne powder
dash sea salt
1/2 tsp coriander
1/4 tsp cumin
dash pepper
Garnish with 1 Tbls fresh parsley
NOT Refried Beans "...but tastes like it!"
1 clove garlic
2 tsp honey
2 1/2 Tbl. raw butter softened
1 small egg
1 cup pumpkin & 2 tbls. soaked sunflower seeds
1 med-lg. tomato (or soaked sun dried tomato)
1 tbls miso
dash cayenne
dash sea salt
1 clove garlic crushed
Cheese Pate' "This makes a great stuffing for salmon rolls or
anything else!"
1 tbls lemon juice
1 tbls finely chopped green onions or red onion
1 garlic clove pressed
tsp. dill
opt. dash or hot sauce or cayenne
~ Soups . . .
Green Delight "This is a YUMMY soup!"
2 stalks celery
1 small avocado
2 Tbls fresh dill
2 Tbls fresh lemon juice
2 cups purified water.....
Creamy Curry Cauliflower Soup
1/2 avocado
1 1/2 C. coconut water
OR 1 C. purified water & 1/2 C. coconut milk or cream
1/4 C. lemon juice
1 lg. clove garlic
2 lg. Tbls Curry and 2 tsp. cumin plus 1/2 tsp. tumeric
2 Tbls miso
Old-Fashioned Tomato Soup "Mmm-mmm, good!"
dash or a few drops of organic vanilla
1 1/2 tsp raw apple cider vinegar
3 tsp raw honey (to make more liquid, put in small jar and place that
in larger jar or bowl of warm-hot water.....do this to soften butter too)
1 1/2 Tbls cold pressed olive oil
OR 1 Tbls butter
Spinach Soup
2 cups purified water
1 small avocado
2-3 Tbls fresh lemon juice
small handful of fresh basil
tsp. dulse or dash sea salt
1/2 tsp allspice or nutmeg
SURPRISE Mushroom Soup Creamed with Coconut "This is
surprisingly very good and refreshing."
2 cups semi-frozen mushrooms
2 cloves garlic
1 Tbls dill
1/2 tsp pepper
1 lg. Lime juiced
1/2 cup purified water or lime mineral water
1/2 tsp organic vanilla
1-2 tsp stevia or honey to taste
Creamy Zucchini Soup
1 cucumber
1/4 cup frozen organic peas
2 1/4 cups milk
3 Tbls Bragg's liquid amino's
1/2 cup mix chop cilantro and parsley
~ Salads . . .
Watermelon Jicama Salad & watermelon-lime juice
"Quite a refreshing dessert, snack OR light meal"
1 - 3" by 3" by 1" thick square of watermelon
plus 1 cup cubed watermelon (puree this with juice of 1 lime*)
top/decorate with 1 Tbls. shredded jicame or diakon (or horseradish)
and 1 Tbls cream OR cold pressed olive oil to drizzle over the top
*the watermelon puree will settle, strain and drink the juice and use
the watermelon settlement to decorate
Cucumber-Grapefruit-Tangerine (or orange) Salad
1 Tbls chopped macademia nuts
2 Tbls mint and parsley each chopped
1 Tbls lemon juice and 1 Tbls. orange or tangerine juice
1 Tbls of lemon or orange mineral water
stevia or honey to taste
Simple Salad
1/2 small Asian cucumber, chopped
1/2 zucchini, chopped (crooked neck are best and ads more color)
1 tomato, chopped or 6-8 small cherry tomatoes
2 slices red onion, chopped
1 lg. mushroom, sliced
2 stalks cauliflower, chopped
Multi Sprout Salad
serves 2
1/2 cup of each
sunflower sprouts
buckwheat sprouts
mung bean sprouts
radish sprouts
1/3 cup sliced cucumber
1/3 cup chop scallions or red onion
1/3 cup chopped red bell pepper
1 Tbls chop parsley
Spinach-Mushroom salad for 2
1/2 large bunch of fresh spinach
1 cup sliced thin mushrooms
1/2 small red onion chopped
opt. 1 red bell pepper chopped or slivered
2 tbls pine nuts or pumpkin seeds
Herb Tomato-Cucumber
1 cup chopped cucumber
1 cup chopped tomato
3-4 torn up basil leaves
1/4 cup chop red onion
1/2 c chopped fennel
1 tbl. minced dill
~ Dressings/Seasonings/Sauces . . .
Kieba's Katsup "This great tasting condiment is also used as the
'lava' in the Lava Flow Burger (below)."
1 small red bell pepper, seeded and chopped
1 tbls onion, chopped
2 tbls organic cider vinegar
1 garlic clove, crushed
1/4 teaspoon whole allspice
1/4 teaspoon whole cloves
1/2 tsp cinnamon
1/4 teaspoon celery seed
1 teaspoon mustard
dash of cayenne
1 tsp raw honey and/or bit of stevia to taste
1/2 tsp liquid smoke
1 tsp namu shoya
dash sea salt
Raw Mustard
3 oz. mineral water (or use whey if you have)
3 Tbls raw apple cider vinegar
1-2 Tbls raw honey
dash nutmeg
Kieba's Carribean Carrot-Ginger Salad Dressing
1/2 cup shredded carrots
2 Tbls shredded ginger root
1-2 Tbls Braggs amino's
juice from 2 limes
dash sea salt
1-2 tsp red chilis or cayenne (depending on how hot you like it)
2-4 Tbls truly raw jungle peanuts (you may purchase from Pangaia or
possibly healthfood store in bags labeled such)
Kieba's Body Builder Salad Dressing
1 Tbls Chia seeds
1 Lemon juiced
1 lg. garlic clove
1/4 cup noni juice (yes, Noni juice....you can get it at health food
store, but I make my own from fresh noni fruit)
1/2 coconut (or purified) water
if you can....also 1 cup young coconut meat
1/2 tbl. coconut oil
Marrow Madness Sauce "This is a killer sauce that EVERYONE
loves! Try it over a bunch of lightly steamed veggies."
4 bones with marrow from goat or lamb (push out the marrow with a
chop stick)
1/4 cup fresh chopped pineapple
1-2 Tbls fresh lemon juice
2 mushrooms
1/2 tsp rosemary and 1/2 tsp pepper
1 Tbls chopped sweet maui or red onion (or 1 shallot)
opt: 1 tsp raw butter
Marinara Beef Sauce "Good on spiral zucchini pasta."
1-2 tbls chopped red onion
2 tsp butter
1/2 tbls virgin, cold pressed olive oil
1 lg. garlic clove
dash pepper and dash sea salt (or use nutritional yeast)
1 Tbls apple cider vinegar
3 oz. ground bison or beef
2 tsp raw mustard (see recipe)
opt. extra's
seasonings such as 1/2 tsp basil, tarragon, rosemary, and liquid
smoke
~ Main Dishes . . .
Portabella Lava Flow Burger "This is an awesome recipe - one of
my best. I created it in honor of the volcano goddess Pele, who is
currently awaking in Kilauea which is only 15 miles from my home."
1 lg portabella cap sliced in half, depth-wise (for top and bottom of
burger)
1 leaf lettuce and handfull of sprouts for garnish
Kieba's Katsup (see recipe above)
thin slice of raw salt-free cheese
3-4 oz raw bison or beef ground (add rosemary, honey-season as you
like)
Rabbit Sashimi with Red bell pepper-herb butter sauce "Oh, I just
LOVE this!"
3-4 oz thinly sliced rabbit loin marinated in lemon juice
1 med. red bell pepper
2 Tbls white wine or vermouth
1 clove garlic chopped
3 tsp raw (or at least organic) butter
2 tsp raw mustard (see mustard recipe)
dash pepper
1 tsp. tarragon
1 1/2 tsp rosemary
NOT Mac & Cheese "This tastes just like macaroni and cheese! Eat
plain or pour over blanched green beans, asparagus or mushrooms."
4 oz chopped or ground raw free ranging organic chicken
1-2 Tbls raw sour cream (or use thick raw yogurt or cottage cheese)
1 small egg
dash of cayenne
1-2 Tbls grated and softened raw chedder cheese
Zucchini Pasta with Pesto sauce "EVERYBODY loves this pasta!
banana squash, purple potato....any veggie of color that will spiral....
even green papaya!
Sweet Meat Balls "A favorite very simple easy recipe -
good to munch on throughout the day, too, for all day POWER. It's
YUMMY energy!"
3-4 oz Ground Beef or Bison from USWellness Meats
2 tsp raw honey
1 tbls lemon juice
2 tsp butter or thick cream
opt. add spoonful of berries of your choice
Simple and FAST Dehydrated Pizza #1
"For Pizza #2 .... voted the Best Ever.....you must get the Retro Raw
Book! By the way, I use an Excalibur dehydrator but if you don't have
one, set your oven on the lowest setting you can; if it's too high,
leave the oven door open."
Organic sprouted corn tortilla (this keeps it simple and fast...no crust
prep)
1 USWellness chicken-spinach-feta sausage link
1/4 cup torn or cut up in small pieces fresh spinach
opt. add 1 finely chopped garlic clove and a few sliced mushrooms
1 Tbls chopped red onion
~ Desserts . . .
Coconut Whip, Coconut Sorbet, & Coconut Vanilla Ice Cream "Can
you tell I just LOVE frozen treats?!"
Meat and water from 1 young coconut (young Thai coconut can be
purchased either in Whole foods or Asian groceries)
WHIP - whip all up/puree in bullet, add cinnamon and honey or
stevia to taste, top with mint leaves and berries as garnish
SORBET - freeze the whip up for several hours then remove and
blend up again (easy to do with the bullet after letting it sit for
20-30 min.)
ICE CREAM - add 1/2 cup of coconut or dairy Cream, tsp of organic
vanilla, 2 tsp cinnamon and 1 dropper or tsp of stevia (or raw honey
if you prefer)
freeze up like the sorbet.
Raw Chocolate/Hazelnut Cheese cake "This makes a sweet meal
without the sugar."
crust:
1 tsp softened butter
1 tsp stevia and 1 dropper full of toffee coffee or hazelnut AND 1
dropper full of the chocolate stevia flavors
2 oz cacao nibs
1/2 thin dark bittersweet organic chocolate bar crumbled
2 cups organic yogurt or cottage cheese
on shaking and whipping up until it is the consistency you like....if
you want it more "loose" add a bit of lemon juice or cold pressed olive
oil
Whipped Avocado Puddings "Choose your flavor and whip up in a
Magic Bullet."
Citrus
teaspoon cinnamon
2-3 Tbls lemon or orange juice or lemon or orange flavor mineral water
2 tsp raw honey, or stevia (orange or lemon liquid stevia is great)
raw egg optional
Tropical
same amt. of avocado
1/2 fresh papaya or mango
3 Tbls Orange Juice
dash cinnamon
tsp. honey or stevia
Cinnamon Plus
same avocado
1 small soft purple potato or yam, or use 2 Tbls Poi
2 tsp cinnamon
3 Tbls purified or mineral water
flavored stevia of your choice (English Toffee is my favorite, or
caramel, orange, chocolate,lemon...)
(this pudding is the thickest due to the starch but has less sugar then
the others)
... experiment with other flavors such as mesquite, cacao, carob,
vanilla etc.; this is a wonderful filling whip!
Your-Choice Fruity Ice Creams - Pineapple, Mango, Papaya or
Berry "I make mine in the late morning and by evening it is ready. I
take out just as I am about to eat my dinner so within 30-40 min it is
ready to whip up again!!"
1/2 cup chopped fruit
Puree in a Magic Bullet:
1 egg
1 Tbls honey
3 Tbls raw cream
1/4-1/3 cup raw milk
honey with banana and 1/3 cup nut milk
PB & J Roll "Dehydrated peanut butter and jelly leather works
great as a dessert, but also can be eaten as a snack, in a lunchbox or
as a main meal with sprouts."
1 large or 2 smaller bananas
2 cups berries of your choice
1/2 cup raw jungle nuts (from Pangaia)
opt: spice it up with tsp. cinnamon and / or Tbls cacao nibs (from
Pangaia)
Delicious Dehydrated Radical Raspberry Pancakes (or soft
crackers) "These are totally and ridiculously SUPER GOOD! The sheet
is so easy to cut with scissors into your desired sizes/shapes etc. -
great to cut shapes for kids."
2 cups fresh (or frozen organic if you cannot get) berries....
raspberries, mulberries,blue berries....or mix them all up
1/3 cup soaked and sprouted buck wheaties
1/3 cup hemp seeds
1/4-1/3 cup soaked chia seeds (if you cannot find these use flax or
omit)
2-3 Tbls. sunflower seeds
2 cups air popped popcorn ... YES - POPCORN
tsp. stevia or Tbls honey
tsp cinnamon and or tsp organic vanilla powder (from Pangaia)
1/4 cup apricot kernels (if you cannot find these just add extra 2tbls
pumpkin seeds)
Kieba's Bliss Balls
1 tbls softened raw honey
1 tsp fresh grated ginger or 1 tsp ginger powder
1 tbls carob/cacao or mesquite powder (from Pangaia)
1 tsp cinnamon
stevia for added sweetness if you prefer
2-3 tbls softened butter (for vegan, a nut butter can be used)
2 cups soaked nuts (almonds best)
2/3 cup dates or figs
1/4 cup carob or cacao powder
zest of 1/2 orange and a bit of orange stevia to taste
1/2 tsp garam masala
WANT MORE LIKE THESE?
PURCHASE KIEBA'S BOOKS ABOVE!
Hello!
Let me tell you what led me to a RetroRaw diet and just what that
means.
I was always athletic and interested in building my body naturally. In
fact, I am a former Miss Natural California and finished 2nd in the
nation for Natural Body Building in the early 1990’s. This was all
accomplished on what I thought was the best food in the world: a raw
vegan diet.
But then something happened. I started declining quickly in health,
body weight and mass by the mid 90's only to finally crash 10 yrs
later. At 5'3" I weighed only 87 lbs and my body fat was at a deadly
3-4%. I honestly feel I would have "died" within a few years had I not
made my transition to my new diet.
When I learned about the value of raw meat and animal products, my
body just said “yes, Yes, YES.” My RetroRaw diet consists of mostly
raw meats and produce with just a bit of lightly cooked veggies. As I
have discovered, vegetables require some processing, whether
pureeing or light steaming, to be available for human digestion;
animal protein actually becomes LESS digestible when cooked!
I now weigh a healthy 106-107 lbs, have a normal female body fat of
12-14%, and my lab chemistry is off the chart. My energy level allows
me to live life better than most women half my age of just-about 50!
Of course we all “know” how dangerous raw animal products can be
what with E-coli, salmonella, and what-have-you. However, humans
essentially evolved on raw animal and vegetable matter, so why didn’
t humans die out from those diseases? Also, since most people until
relatively recently lived agrarian lifestyles, most ate very large
amounts of meats, both raw and cooked. Until agri-business and
feeding animals and plants artificially, animal products were pure.
Today we have to search hard for natural purity which is found ONLY
in pastured-only meats/dairy. I have my own chickens and eggs; I
purchase dairy products from the Amish dairy down the road; and I
buy virtually all my meat products from U. S. Wellness Meats, www.
grasslandbeef.com/StoreFront.bok?affiliate_no=459. They have the
purest and freshest meat products I have ever found which is
absolutely vital when eating raw liver and muscle meats!
So please, if you choose to expand your dietary options by trying
these camper-tested and super tasty recipes, make sure you use
ONLY U.S. Wellness meats and equally pure dairy products. And, just
for the record, I purchase other pure, natural staples from Pangaia,
www.pangaia.cc/RawProducts.html.
And DO visit my website, www.bodytemplebootcamp.com/index.html,
to learn more about my Body Temple Boot Camp here in Pahoa, on
the Big Island, Hawaii (and to buy my books!). Perhaps I'll meet you
soon and you can enjoy the sun, the scenery, the exercise, the
meditation and hundreds more of my RetroRaw recipes! As I say on
my site: I will nourish you with whole foods direct from mother earth
and teach you customized culinary skills to maintain the "new You."
Kieba (Dawn Blacklidge)
NOTE: Rowan asked me what blender I use. I have three Magic
Bullets (www.buythebullet.com) that I just love and I use them
almost exclusively. I also have an old glass osterizer with steel blade
for when I need to puree larger amounts and a Cuisse food processor
I use to whip up batter for dehydrated goodies. I also use and LOVE
my Breville juicer.
Kieba's RETRO RAW RECIPE SAMPLER . . .
Beverages ~ Pate's ~ Soups ~ Salads ~
Dressings/Seasonings/Sauces ~ Main Dishes ~
Desserts
~ Beverages . . .
Detox Wonder Soup "I developed this for a 61 yr old camper who
had been at death's door from heavy metal and radiation toxicity.
Just the other day, this camper completed a steep, 5 mile hike with
energy to spare!"
1/3 cup miso
1/2 cup gobo or burdock root chopped
1/3 cup celery chopped
1/3 cup dried seaweed (I used mostly Wakame and Dulse)
2/3 cup chop bok choy
6 cups water
- Bring to boil then reduce and simmer 20 min.
- Add then 3-4 Tbls chopped parsley, 3 Tbls chopped green onion,
1 tsp cilantro, 1/4 cup coconut cream - Boil briefly, then let simmer until all soft
- Puree
- Before serving, sprinkle on top a few tsp. spirulina and chlorella
powder
Liver Rocket Fuel "This is awesome - it quickly becomes a camper
favorite since it immediately gives you loads of bursting energy and
sustains you throughout the day. Great for athletes. Use the liver
after just 1/2 way thawing and it makes it into a yummy cold shake."
- Puree together:
2 Tbls fresh lemon juice
2 tsp raw honey
1/4-1/3 cup raw milk or cream
bit of mineral water if you need for consistency
opt: 1 Tbls chopped red onion and 1 raw free egg
Fitness Flip "This is a REAL favorite of all the campers!"
- Puree together:
2-4 oz sparkling mineral water
raw egg
lots of ice
choose flavors: 1 Tbl Cinnamon, pure organic vanilla powder, cacao
nibs and carob powder, mesquite (tastes like malted milk balls!) or
maca powder, bee pollen (mix and match for your choice of flavor)
2 tsp raw honey or stevia
Juice of Life "A great way to start your day and as an afternoon pick-
you-up."
- Run through your juicer:
2 large organic cucumbers or 3 medium ones
1 large bunch of parsley
1 large lemon
1 2" chunk of fresh ginger
1-2 large carrots
1 med. tomato
opt. may add 1 green apple or 1 beet
- after all is juiced: add 1-2 cups of lemon or lime mineral water
and, as an option, add 1 Tbls raw honey (softened) and 1/2 cup
of coconut cream - this makes enough for 3-4 days and will stay fresh in your
refrigerator - drink 6-8 oz 2 times a day
Let-Us Surprise You Smoothie "This so EASY, tasty and it comes out
a very pretty light green."
- Puree together:
2-3 large frozen bananas
handful alfalfa sprouts
maybe just 1/4 cup of mineral water or milk
honey/stevia to taste for sweetness
~ Pate's . . .
"All pate's may be spread (along with sprouts or fresh chopped
greens) on nori sheets, large green leaves, or very thin-sliced raw fish
as roll ups, or spread on sprouted crackers OR fill up bell peppers,
celery sticks, hallowed out zucchini or cucumber, mushroom caps...be
creative!"
Fantastic, Fast SUPER YUMMY Fish Spread "The name says it all!"
- Puree together:
1-2 oz salmon
juice from 1 lemon
1/2 tsp dill
1/3 cup lemon mineral water
5 drops liquid smoke
puree' it all up
- opt: add 1 tsp honey for a bit of sweet/smokey taste....or stevia
- spread on a nori sheet with sprouts etc.
- or on a slice of portabella mushroom etc...
Basic Bland Pate' "Doctored this up with herbs and flavors of your
choice!"
- Puree together:
1/4 cup lemon juice
1 clove garlic pressed
Black Olive Pate'
- Soak overnight or 6-8 hrs in 1 1/2 cups water:
3-4 sundried tomatoes
- Pour off most of the soaking liquid saving just a little for
pureeing:the above along with:
1 lg. clove garlic
maybe 1 small chopped fresh tomato
1 lg. Tbl. chopped red onion
1 lg. Tbls dill
Basil Pesto "This is so easy and so good!"
- Puree together:
1/4 cup pumpkin seeds soaked
1 Large handful fresh basil
1/2 handful of parsley
1/4 cup cold pressed olive oil
3-4 soaked sun dried tomatoes
1 med fresh tomato (optional)
8-10 truly raw black olives (from Pangaia store) pitted of course
1 garlic clove
2 tbl lemon juice
lime or lemon mineral water, or more olive oil, if needed to get blade
spinning
Walnut Broccoli Pate' "This is really good stuffed in my zucchini
cannonelli's!"
- Puree together:
2 stalks broccoli chunked
1 lg. clove garlic
1/2 C parsley chopped
1 Tbls lemon juice
dash sea salt
1/2 small onion
1 tsp. rosemary and 1 tsp sage
opt. add 1 Tbl. thick sour cream, cottage cheese, or cream cheese
MacNut-Mushroom Pate'
- Puree together:
4 oz mushrooms
1 Tbls fresh parsley
2-3 twp. raw butter softened
1 Tbls chopped onion
1 clove garlic
dash chili or cayenne powder
dash sea salt
1/2 tsp coriander
1/4 tsp cumin
dash pepper
Garnish with 1 Tbls fresh parsley
NOT Refried Beans "...but tastes like it!"
- Puree together:
1 clove garlic
2 tsp honey
2 1/2 Tbl. raw butter softened
1 small egg
- let stand for 1-2 hrs in refrigerator
1 cup pumpkin & 2 tbls. soaked sunflower seeds
1 med-lg. tomato (or soaked sun dried tomato)
1 tbls miso
dash cayenne
dash sea salt
1 clove garlic crushed
- puree and pate' up
Cheese Pate' "This makes a great stuffing for salmon rolls or
anything else!"
- Mix together thoroughly:
1 tbls lemon juice
1 tbls finely chopped green onions or red onion
1 garlic clove pressed
tsp. dill
opt. dash or hot sauce or cayenne
~ Soups . . .
Green Delight "This is a YUMMY soup!"
- Puree together:
2 stalks celery
1 small avocado
2 Tbls fresh dill
2 Tbls fresh lemon juice
2 cups purified water.....
Creamy Curry Cauliflower Soup
- Puree together:
1/2 avocado
1 1/2 C. coconut water
OR 1 C. purified water & 1/2 C. coconut milk or cream
1/4 C. lemon juice
1 lg. clove garlic
2 lg. Tbls Curry and 2 tsp. cumin plus 1/2 tsp. tumeric
2 Tbls miso
- opt. add 1 Tbls Braggs aminos or namu shoya
Old-Fashioned Tomato Soup "Mmm-mmm, good!"
- Puree together:
dash or a few drops of organic vanilla
1 1/2 tsp raw apple cider vinegar
3 tsp raw honey (to make more liquid, put in small jar and place that
in larger jar or bowl of warm-hot water.....do this to soften butter too)
1 1/2 Tbls cold pressed olive oil
OR 1 Tbls butter
Spinach Soup
- Puree together:
2 cups purified water
1 small avocado
2-3 Tbls fresh lemon juice
small handful of fresh basil
tsp. dulse or dash sea salt
1/2 tsp allspice or nutmeg
SURPRISE Mushroom Soup Creamed with Coconut "This is
surprisingly very good and refreshing."
- Puree together:
2 cups semi-frozen mushrooms
2 cloves garlic
1 Tbls dill
1/2 tsp pepper
1 lg. Lime juiced
1/2 cup purified water or lime mineral water
1/2 tsp organic vanilla
1-2 tsp stevia or honey to taste
Creamy Zucchini Soup
- Puree together:
1 cucumber
1/4 cup frozen organic peas
2 1/4 cups milk
3 Tbls Bragg's liquid amino's
1/2 cup mix chop cilantro and parsley
- top with green onion and dulse flakes
~ Salads . . .
Watermelon Jicama Salad & watermelon-lime juice
"Quite a refreshing dessert, snack OR light meal"
1 - 3" by 3" by 1" thick square of watermelon
plus 1 cup cubed watermelon (puree this with juice of 1 lime*)
- on top of watermelon square, place
top/decorate with 1 Tbls. shredded jicame or diakon (or horseradish)
and 1 Tbls cream OR cold pressed olive oil to drizzle over the top
*the watermelon puree will settle, strain and drink the juice and use
the watermelon settlement to decorate
Cucumber-Grapefruit-Tangerine (or orange) Salad
- Put on a small bed of lettuce:
1 Tbls chopped macademia nuts
2 Tbls mint and parsley each chopped
1 Tbls lemon juice and 1 Tbls. orange or tangerine juice
1 Tbls of lemon or orange mineral water
stevia or honey to taste
- garnish with mint or dill
Simple Salad
- Place on a bed of sprouts or greens:
1/2 small Asian cucumber, chopped
1/2 zucchini, chopped (crooked neck are best and ads more color)
1 tomato, chopped or 6-8 small cherry tomatoes
2 slices red onion, chopped
1 lg. mushroom, sliced
2 stalks cauliflower, chopped
- dress with my Body Builder dressing below
Multi Sprout Salad
serves 2
1/2 cup of each
sunflower sprouts
buckwheat sprouts
mung bean sprouts
radish sprouts
1/3 cup sliced cucumber
1/3 cup chop scallions or red onion
1/3 cup chopped red bell pepper
1 Tbls chop parsley
- drizzle with light dressing of 1 tbls braggs aminos and 1/2 tbls
olive oil
Spinach-Mushroom salad for 2
1/2 large bunch of fresh spinach
1 cup sliced thin mushrooms
1/2 small red onion chopped
opt. 1 red bell pepper chopped or slivered
2 tbls pine nuts or pumpkin seeds
- whip up 1 tbl liquified marrow or raw pork fat and 1 egg to toss
with salad - add herbs of choice
- french dressing is good, too (see recipe)
Herb Tomato-Cucumber
1 cup chopped cucumber
1 cup chopped tomato
3-4 torn up basil leaves
1/4 cup chop red onion
1/2 c chopped fennel
1 tbl. minced dill
- dash sea salt and dash pepper
- drizzle with lemon juice or dressing of choice
~ Dressings/Seasonings/Sauces . . .
Kieba's Katsup "This great tasting condiment is also used as the
'lava' in the Lava Flow Burger (below)."
- Puree together:
1 small red bell pepper, seeded and chopped
1 tbls onion, chopped
2 tbls organic cider vinegar
1 garlic clove, crushed
1/4 teaspoon whole allspice
1/4 teaspoon whole cloves
1/2 tsp cinnamon
1/4 teaspoon celery seed
1 teaspoon mustard
dash of cayenne
1 tsp raw honey and/or bit of stevia to taste
1/2 tsp liquid smoke
1 tsp namu shoya
dash sea salt
Raw Mustard
- Puree together:
3 oz. mineral water (or use whey if you have)
3 Tbls raw apple cider vinegar
1-2 Tbls raw honey
dash nutmeg
- opt: add 2 tsp raw butter, 1 tsp. wasabi and 1 tsp. lemon juice
for wasabi mustard
Kieba's Carribean Carrot-Ginger Salad Dressing
- Puree together:
1/2 cup shredded carrots
2 Tbls shredded ginger root
1-2 Tbls Braggs amino's
juice from 2 limes
dash sea salt
1-2 tsp red chilis or cayenne (depending on how hot you like it)
2-4 Tbls truly raw jungle peanuts (you may purchase from Pangaia or
possibly healthfood store in bags labeled such)
Kieba's Body Builder Salad Dressing
- Puree together:
1 Tbls Chia seeds
1 Lemon juiced
1 lg. garlic clove
1/4 cup noni juice (yes, Noni juice....you can get it at health food
store, but I make my own from fresh noni fruit)
1/2 coconut (or purified) water
if you can....also 1 cup young coconut meat
1/2 tbl. coconut oil
Marrow Madness Sauce "This is a killer sauce that EVERYONE
loves! Try it over a bunch of lightly steamed veggies."
4 bones with marrow from goat or lamb (push out the marrow with a
chop stick)
1/4 cup fresh chopped pineapple
1-2 Tbls fresh lemon juice
2 mushrooms
1/2 tsp rosemary and 1/2 tsp pepper
1 Tbls chopped sweet maui or red onion (or 1 shallot)
opt: 1 tsp raw butter
- warm marrow to very soft then puree all
- YUMMY poured over veggies (lightly steamed mix veggies,
spaghetti squash, spiralized zucchini, spinach salad above)
Marinara Beef Sauce "Good on spiral zucchini pasta."
- Puree together:
1-2 tbls chopped red onion
2 tsp butter
1/2 tbls virgin, cold pressed olive oil
1 lg. garlic clove
dash pepper and dash sea salt (or use nutritional yeast)
1 Tbls apple cider vinegar
3 oz. ground bison or beef
2 tsp raw mustard (see recipe)
opt. extra's
seasonings such as 1/2 tsp basil, tarragon, rosemary, and liquid
smoke
~ Main Dishes . . .
Portabella Lava Flow Burger "This is an awesome recipe - one of
my best. I created it in honor of the volcano goddess Pele, who is
currently awaking in Kilauea which is only 15 miles from my home."
1 lg portabella cap sliced in half, depth-wise (for top and bottom of
burger)
1 leaf lettuce and handfull of sprouts for garnish
Kieba's Katsup (see recipe above)
thin slice of raw salt-free cheese
3-4 oz raw bison or beef ground (add rosemary, honey-season as you
like)
- make ground meat into a patty....YES do it RAW
- lay lettuce leaf on bottom of mushroom then burger
- then layer with sliced raw no salt cheese of your choice (I use
swiss) - top with Kieba's Katsup and sprouts
Rabbit Sashimi with Red bell pepper-herb butter sauce "Oh, I just
LOVE this!"
3-4 oz thinly sliced rabbit loin marinated in lemon juice
1 med. red bell pepper
2 Tbls white wine or vermouth
1 clove garlic chopped
3 tsp raw (or at least organic) butter
2 tsp raw mustard (see mustard recipe)
dash pepper
1 tsp. tarragon
1 1/2 tsp rosemary
- saute the herbs and garlic in the butter briefly
- add the wine, mustard and bell pepper
- let simmer for 3-4 min.
- remove and let cool then puree' all in small bullet
- arrange rabbit on greens, sprouts etc.
- drizzle sauce over and garnish with parsley, cherry tomato,
yellow or orange bell pepper for color
NOT Mac & Cheese "This tastes just like macaroni and cheese! Eat
plain or pour over blanched green beans, asparagus or mushrooms."
4 oz chopped or ground raw free ranging organic chicken
1-2 Tbls raw sour cream (or use thick raw yogurt or cottage cheese)
1 small egg
dash of cayenne
1-2 Tbls grated and softened raw chedder cheese
- blend all up (except for the chicken)
- add the chicken chunks and fold in
- or blend all for a thick sauce
Zucchini Pasta with Pesto sauce "EVERYBODY loves this pasta!
- Spiralize (I use the Spiral Slicer by World Cuisine)
- Place on plate as the "pasta"
- Garnish and decorate with colorful bell pepper strips, sprouts,
tomato slices, etc - top with Pesto Sauce (see recipe under Pate's) or Marinara Beef
Sauce (under Dressings-Seasonings-Sauces) and shredded raw
cheese
banana squash, purple potato....any veggie of color that will spiral....
even green papaya!
Sweet Meat Balls "A favorite very simple easy recipe -
good to munch on throughout the day, too, for all day POWER. It's
YUMMY energy!"
3-4 oz Ground Beef or Bison from USWellness Meats
2 tsp raw honey
1 tbls lemon juice
2 tsp butter or thick cream
opt. add spoonful of berries of your choice
- puree' or mix all up
- make into balls and top zucchini noodles (above), or just pop in
your mouth - or keep in a glass jar and spoon out bites all day long!
Simple and FAST Dehydrated Pizza #1
"For Pizza #2 .... voted the Best Ever.....you must get the Retro Raw
Book! By the way, I use an Excalibur dehydrator but if you don't have
one, set your oven on the lowest setting you can; if it's too high,
leave the oven door open."
Organic sprouted corn tortilla (this keeps it simple and fast...no crust
prep)
1 USWellness chicken-spinach-feta sausage link
1/4 cup torn or cut up in small pieces fresh spinach
opt. add 1 finely chopped garlic clove and a few sliced mushrooms
1 Tbls chopped red onion
- squirt out the sausage and mash up
- spread it on the tortilla then top it with the rest
- put in the dehydrator for 30-45 min. 135 degrees (or test and go
longer at less or shorter at 145 )
- no corn tortilla
- just spread the sausage 1/4" thick onto the teflon sheet and
dehydrate - add toppings of your choice
~ Desserts . . .
Coconut Whip, Coconut Sorbet, & Coconut Vanilla Ice Cream "Can
you tell I just LOVE frozen treats?!"
Meat and water from 1 young coconut (young Thai coconut can be
purchased either in Whole foods or Asian groceries)
WHIP - whip all up/puree in bullet, add cinnamon and honey or
stevia to taste, top with mint leaves and berries as garnish
SORBET - freeze the whip up for several hours then remove and
blend up again (easy to do with the bullet after letting it sit for
20-30 min.)
ICE CREAM - add 1/2 cup of coconut or dairy Cream, tsp of organic
vanilla, 2 tsp cinnamon and 1 dropper or tsp of stevia (or raw honey
if you prefer)
freeze up like the sorbet.
Raw Chocolate/Hazelnut Cheese cake "This makes a sweet meal
without the sugar."
crust:
- soften 2 tsp butter and 2 tsp raw honey
- add 1 oz hazelnuts and 1 oz almonds
- whip up in small Magic Bullet container
- pat down in bottom of 3 small pie tins
- Puree in Magic Bullet and pour into crust:
1 tsp softened butter
1 tsp stevia and 1 dropper full of toffee coffee or hazelnut AND 1
dropper full of the chocolate stevia flavors
2 oz cacao nibs
1/2 thin dark bittersweet organic chocolate bar crumbled
2 cups organic yogurt or cottage cheese
- Top with cocoa nibs, cinnamon, and some berries for color
on shaking and whipping up until it is the consistency you like....if
you want it more "loose" add a bit of lemon juice or cold pressed olive
oil
Whipped Avocado Puddings "Choose your flavor and whip up in a
Magic Bullet."
Citrus
- Puree together:
teaspoon cinnamon
2-3 Tbls lemon or orange juice or lemon or orange flavor mineral water
2 tsp raw honey, or stevia (orange or lemon liquid stevia is great)
raw egg optional
Tropical
same amt. of avocado
1/2 fresh papaya or mango
3 Tbls Orange Juice
dash cinnamon
tsp. honey or stevia
Cinnamon Plus
same avocado
1 small soft purple potato or yam, or use 2 Tbls Poi
2 tsp cinnamon
3 Tbls purified or mineral water
flavored stevia of your choice (English Toffee is my favorite, or
caramel, orange, chocolate,lemon...)
(this pudding is the thickest due to the starch but has less sugar then
the others)
... experiment with other flavors such as mesquite, cacao, carob,
vanilla etc.; this is a wonderful filling whip!
Your-Choice Fruity Ice Creams - Pineapple, Mango, Papaya or
Berry "I make mine in the late morning and by evening it is ready. I
take out just as I am about to eat my dinner so within 30-40 min it is
ready to whip up again!!"
1/2 cup chopped fruit
Puree in a Magic Bullet:
1 egg
1 Tbls honey
3 Tbls raw cream
1/4-1/3 cup raw milk
- leave mixture in the bullet and freeze it
- remove about 15-30 min prior to eating
- then blend up again
honey with banana and 1/3 cup nut milk
PB & J Roll "Dehydrated peanut butter and jelly leather works
great as a dessert, but also can be eaten as a snack, in a lunchbox or
as a main meal with sprouts."
1 large or 2 smaller bananas
2 cups berries of your choice
1/2 cup raw jungle nuts (from Pangaia)
opt: spice it up with tsp. cinnamon and / or Tbls cacao nibs (from
Pangaia)
- puree all ingredients in processor or the bullet works doing a few
batches then mixing together - spread onto the teflon sheet about 1/4" thick
- dehydrate between 115-120 6-8 hours (keep checking to turn
over when dried enough) - to flip over, pick up the teflon sheet and place the rack on the
top side, flip then peel off the teflon - put back in the dehydrator for the remaining time....another 3-4
hours
Delicious Dehydrated Radical Raspberry Pancakes (or soft
crackers) "These are totally and ridiculously SUPER GOOD! The sheet
is so easy to cut with scissors into your desired sizes/shapes etc. -
great to cut shapes for kids."
2 cups fresh (or frozen organic if you cannot get) berries....
raspberries, mulberries,blue berries....or mix them all up
1/3 cup soaked and sprouted buck wheaties
1/3 cup hemp seeds
1/4-1/3 cup soaked chia seeds (if you cannot find these use flax or
omit)
2-3 Tbls. sunflower seeds
2 cups air popped popcorn ... YES - POPCORN
tsp. stevia or Tbls honey
tsp cinnamon and or tsp organic vanilla powder (from Pangaia)
1/4 cup apricot kernels (if you cannot find these just add extra 2tbls
pumpkin seeds)
- put all in processor and turn on for near a minute until all mixed
into batter - spread all onto teflon sheet 1/4" thick
- put into dehydrator for about 6 hrs (keep checking)
- 118 degrees for first 3 hrs then flip over and drop temp to 105-
110 for 3 hrs - remove.....serve as pancakes when still warm.....melt a bit of
raw butter on top - or chill, cut and serve as cookies or crackers
- they look just about the same when they're finished in the
dehydrator as when they go in
Kieba's Bliss Balls
- Blenderize all, form into balls and refrigerate for a few hours:
1 tbls softened raw honey
1 tsp fresh grated ginger or 1 tsp ginger powder
1 tbls carob/cacao or mesquite powder (from Pangaia)
1 tsp cinnamon
stevia for added sweetness if you prefer
2-3 tbls softened butter (for vegan, a nut butter can be used)
- opt. roll them in shredded coconut, bee pollen, cacao or carob
powder
2 cups soaked nuts (almonds best)
2/3 cup dates or figs
1/4 cup carob or cacao powder
zest of 1/2 orange and a bit of orange stevia to taste
1/2 tsp garam masala
- drain the nuts after soaking 8-12 hrs
- process and puree all then make into balls and refrigerate
- may roll them in same as mentioned above
WANT MORE LIKE THESE?
PURCHASE KIEBA'S BOOKS ABOVE!
| Purchase Kieba's "uncook" books by clicking on her rainbow logo at left. ~ Retro-Raw Recipes Retro-Raw for Kidz Retro-Raw for Sexual Vitality |
| RAW OLYMPICS! The FIRST RAW Olympics will be held here on the Big Island in December! Events so far are swimming, strength, coconut tree climbing (!) and a raw international beauty pageant. All participants have to be on a 100% raw (either vegan or primal) diet for at least 3 months prior to the contest. There will also be music, booths, raw foods, consciousness- raising and more. I was called and asked to participate so I will compete and speak and perhaps judge. I'm also checking with Carol Alt, the famous raw model and author, to see if she will join us on the judging and/or speaking section. Learn more at www. rawolympics. org. |
Tarryall.net
. . . a Guide for Living Energetically
. . . a Guide for Living Energetically
Kieba's RetroRaw Page ...
 | |  | |  | |  | |  | |  | |  | |  | |  |
