2 handful of green (silverbeet, spinach, lettuce) 1 head romaine lettuce 3 carrots 5 stalks celery 1 lemon 2 medium cucumber

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1 Recipes Preparation Week * Keep it simple! Start off with Natalia s Green Lemonade until you feel comfortable with juicing. The green flavour is hidden by adding the lemon. Then remove the apple and start playing with your taste buds. If needing the sweet taste, add Stevia which can be purchased from Soul Foods. Stevia doesn t raise your sugar levels. Stevia is a South American herb used as a natural sweetener for centuries. The leaves of the Stevia rebaudiana plant have a refreshing taste, zero glycemic index, zero calories and zero carbs. It is times sweeter than sugar, and far more healthy! Green Lemonade The Great Eliminator By Natalia Rose By Natalia Rose 2 handful of green (silverbeet, spinach, lettuce) 1 medium or large beet 1 lemon 1 cucumber 2 Apples 1/2 to 1 head romaine lettuce 2 cloves of garlic 10 medium carrots ½ inch of ginger 1 inch fresh ginger (optional) Makes 250mls Makes mls Vegetable Juices Recipe Senor Verde (Green Juice) My favourite Vegetable Juice By Natalia Rose 2 handful of green (silverbeet, spinach, lettuce) 1 head romaine lettuce 3 carrots 5 stalks celery 1 lemon 2 medium cucumber ½ beetroot 1 cored green bell pepper ½ cucumber 1/2 bunch fresh coriander 2 cloves of garlic 1-2 limes ½ inch of ginger 1 jalapeno (to reduce heat remove seeds) Makes 500mls * Can't take the heat, omit the jalapeno Breakfast Juice Afternoon Riser 4 carrots 2 carrots 1 beetroot 2 tomatoes 1 cucumber 1 handful spinach 1 handful spinach 2 celery sticks ¼ cup parsley ½ cucumber ½ red pepper Jay s Secret Alkaline Special 6 carrots 2 carrots 2 stalk of celery 1 wedge red / green cabbage Handful parsley 4 stalks of celery 2 cloves of garlic

2 Kim's Favorite Salad Mixed lettuce and spinach (cos cos/ mesclum) Grated Carrot Grated Beetroot Diced tomatoes Goats cheese Fresh herbs, basil/parsley/mint Toss all of the ingredients together in a large salad bowl with Asian Dressing and serve! For adventure I add a topping - Guacamole or Salsa s Natalia's Favorite Salad Makes 2 to 4 servings 1/4 to 1/2 pounds baby romaine lettuce or baby spinach (try mixing both together!) 1/2 cup tomatoes, chopped cheddar-style goat cheese, grated 1/4 cup fresh lemon juice Stevia (if sweetness is needed) 1 tablespoon fresh garlic, diced Keep it as simple as the above list of ingredients if time and ingredients are constrained or make it really gourmet for a dinner party by adding the following: 2 tablespoons sweet onion, diced (optional) 1/4 cup fresh basil, chopped (optional) 2 tablespoons fresh oregano, rosemary, or chives (or all three), chopped Toss all of the ingredients together in a large salad bowl and serve! Avocado Salad Makes 2 to 4 servings 1/4 to 1/2 pound mesclum or baby romaine lettuce 1 ripe avocado, chopped 1 cup grape tomatoes, halved 2 to 3 tablespoons fresh lemon juice Stevia (if sweetness is needed) 1 tablespoon diced fresh garlic Sea salt and fresh pepper to taste 2 tablespoons diced sweet onion (optional) Toss all ingredients together in a large salad bowl and serve. Liquid Gold Elixir - Natalie Rose Not to use in salads that contain cheese or avocado 2 cups fresh lemon juice 3 whole cloves garlic 3 Tbsp minced ginger 3 Tbsp Nama Shoyu soy sauce Stevia (if sweetness is desired)

3 1 ½ cups cold-pressed olive oil *Blend all ingredients except oil in blender. Once blended, slowly add the oil until it s completely blended. This recipe should last a week in the fridge. Asian Dressing - Natalie Rose 2 Tbsp raw tahini 1 clove garlic, chopped 1 inch fresh ginger, chopped 1 lemon, juiced Stevia to taste (if needed) 1 tsp sesame oil 3 Tbsp Nama Shoyu soy sauce *Mix all ingredients in a bowl. This is my favourite salad dressing I could eat by the spoon! Also you could use as a dip for Raw Food Platter. Keeps for 10 days. Nirvana s Guacamole Great salad topping or dip for raw food platter 2 Avocados ½ Red Onion 2 Tomatoes Coriander handful 1 Red /or Green Chili ¼ Red Capsicum 4 Garlic Cloves Sea Salt to taste Splash of Olive Oil 1 tsp Ground Cumin ½ tsp Paprika Lime or lemon juice to taste *Spicy add pinch Cayenne Pepper* All ingredients finely chopped and mix. Salsa 4 tomatoes diced 1 clove garlic, chopped ½ red onion, chopped Coriander, chopped ½ tsp cumin ¼ tsp paprika Lemon juice to taste Blend all ingredients in a bowl and serve over salad or as a dip for raw vegetables. Avocado, Tomato, and Cucumber Salsa 1 ¼ cups coarsely chopped seeded peeled cucumber 1 cup grape tomatoes, halved ½ cup red onion ½ cup chopped avocado 2 tablespoons chopped fresh coriander 2 tablespoons fresh lime juice

4 1 jalapeño pepper, seeded and finely chopped (optional) Sea salt to taste Combine all ingredients, cucumber, tomatoes, onion, in a medium bowl, tossing well. Serve over salad or as a dip for raw vegetables. Mexican Egg Omelette Lazy Sunday Meal, start with raw vegetable platter or salad 2 ripe tomatoes ½ red onion 4 cloves garlic, whole & unpeeled 1 green chilli or chilli flakes Salt & pepper to taste Pinch of cumin Pinch of oregano Pinch of Stevia (if sweetness is needed) 4 eggs, lightly beaten Coriander to garnish Lightly char whole tomatoes, onions (sliced), garlic and chilli in pan or under grill. Remove and let cool. Once cooled cut tomatoes into pieces and blend in food processor with their charred skin left on. Peel chilli and remove stalk and seeds, then peel and chop. Also remove skin from garlic, then peel and chop. Chop onions and add chilli, garlic and onion to tomato puree. Season tomato puree with cumin, oregano, salt, pepper and stevia if needed. Heat small fry-pan with a knob of butter, add a ladleful of lightly beaten egg to make thin omelette, repeat until all egg mixture is finished (4-5 omelettes). Stack them on a plate as they are cooked and slice into stripes. Bring sauce to boil in saucepan, adjust seasoning if needed. Add strip omelette and warm through, garnish with coriander and serve at once! Starch Vegetable Bake Starch Meal, no flesh but start with a salad Butter, to grease oven dish 1 medium beetroot, grated 1 sweet potato (kumara), peeled, thinly sliced 1 red onion, halved, thinly sliced Spinach and or silverbeet 4 large garlic cloves, chopped ¼ cup loosely packed chopped fresh mixed herbs (such as parsley, thyme and oregano) Preheat oven to 170 C. Brush ovenproof dish with butter. Peel and slice kumera, then layer oven dish with the kumera slices. Then layer with the chopped garlic, herbs and red onions.

5 Grate beetroot and spread over kumera. Then add crumbed goats cheese, top with spinach and or silverbeet. Top with another layer of kumera slices Roast, uncovered, in preheated oven for 1 hour or until vegetables are golden brown and tender when tested with a small sharp knife. Serve immediately. Kumera & Beetroot Bake Starch Meal, no flesh but start with a salad Butter, to grease oven dish 1 sweet potato (kumara), peeled, thinly sliced ½ medium beetroot, grated 4 large garlic cloves, chopped Salt Fresh rosemary Preheat oven to 170 C. Brush ovenproof dish with butter. Peel and slice kumera, mainate in chopped garlic, fresh rosemary and salt. Then layer oven dish with the kumera slices. Then spread grated beetroot over the kumera. Add crumbed goats cheese and another layer of kumera slices Roast, uncovered, in preheated oven for 1 hour or until vegetables are golden brown and tender when tested with a small sharp knife. Serve immediately. Salmon or Trout with Zucchini Salad Flesh meal with salad for two! 1 tsp ground coriander 1 tsp cumin ½ tsp paprika sea salt 2 salmon or trout fillets butter Mixed salad leaves, to serve Lemon wedges, to serve *Combine coriander, cumin, paprika and sea salt in a bowl. Rub over fish. Place fish in a glass dish, cover and place in the fridge for 30 minutes to develop the flavours. Dressing 1 garlic cloves, chopped 1 ½ tsp dill, chopped 1 ½ tsp chives, chopped 1 ½ tsp coriander, chopped Lemon juice, to taste Stevia (if sweetness is desired) Salt & freshly ground black pepper *Combine garlic, dill, chives, coriander, lemon juice in a bowl. Season with salt and pepper. Cover and place in the fridge for 30 minutes to develop the flavours. Zucchini Salad 1 zucchini, cut into 1cm pieces

6 ¼ red onion, chopped 1 ripe tomato, diced ½ Lebanese cucumber, seeded and diced 1 tbsp chopped fresh mint 1 tbsp chopped parsley Lemon juice, to taste Salt & freshly ground black pepper * Combine zucchini, onion, tomato, cucumber, mint, parsley and lemon juice in a bowl. Taste and season with salt and pepper. Heat butter in a frying pan over medium-high heat. Place salmon or trout into pan and cover with lid. Cook to your liking. Spoon zucchini salad on plates. Top with salmon or trout and drizzle with dressing. Serve with mixed salad leaves and lemon wedges. Non-Starch Vegetable Bake Combine with flesh of your choice Use any vegetable from the non-starch list, what you have in the fridge or your favorites Peppers Eggplant Red onions Silverbeet/spinach, chopped Zucchini Tomatoes Beetroot, grated Garlic, chopped ½ cup mixed fresh herbs (oregano, thyme, basil, rosemary) or ¼ cup dried mixed herbs Goats cheese Salt & pepper to season * Brush ovenproof dish with butter. Slice all vegetables. Peel skin from eggplant and slice into ¼ inch pieces. Slice tomato into ¼ inch slices and grate beetroot. Layer all vegetables in an oven dish, mixed with herbs, garlic and goats cheese. Bake in oven at 180 C covered. Salmon Flesh meal to have with salad and steam or sauté non-starch vegetables Salmon, piece or steak Sea salt Lemon, juiced Herbs of your choice Butter *Marinate salmon in lemon juice, herbs and salt. Cover and place in the fridge for 30 minutes to develop the flavours. *Heat fry pan to medium heat, add butter and gently fry salmon, covered and turn to low heat. Enjoy, this is a quick