COURTESY MARK REINFELD
Live Mu Shu mixes napa cabbage, carrots, bell peppers and shiitake mushrooms for a vegan take on a Chinese favorite. In a variation of the recipe, the wraps here are made from dehydrated coconut meat.
It’s not idiotic to eat these healthful dishes
Recipes from "The Complete Idiot's Guide to Eating Raw" might require a bit more preparation time than the average meal, but yield fresh, healthful results.
The pictures here and on Page D1 exhibit the dishes with slight variations from the recipes in the book, which are listed below.
The new trade paperback, co-written by Kauai restaurant owner Mark Reinfeld, is available at local bookstores for $16.95.
1/4 cup fresh basil, tightly packed
3-1/2 cups macadamia nuts
1-3/4 teaspoon salt
1 teaspoon freshly ground black pepper
4 teaspoons plus 1/4 cup apple cider vinegar
1-1/2 cups plus 6 tablespoons filtered water
2-1/2 cups tomatoes
1 teaspoon fresh oregano, minced
1/4 cup plus 2 tablespoons olive oil
1 tablespoon fresh rosemary
1 large zucchini, thinly sliced lengthwise
1 large gold bar squash, thinly sliced lengthwise
1 bunch chard or rainbow chard, stems removed
4 large tomatoes, sliced
Place 1/2 cup basil, 3 cups nuts, 1/2 teaspoon salt, 1/2 teaspoon pepper and 4 teaspoons vinegar in food processor fitted with an S blade. Process 20 seconds on low speed, adding 1-1/2 cups water as necessary, slowly through the top. Add just enough for a lightly textured, ricotta like consistency with a semisweet and basil taste. Overblending causes a pate consistency.
Blend tomatoes to make 2 cups. Add remaining nuts, basil, vinegar and pepper, plus the oregano, 1/4 cup olive oil, 1 teaspoon salt, 6 tablespoons water and rosemary. Blend on high speed 30 seconds, until smooth.
Toss zucchini and gold bar squash strips in remaining olive oil and 1/4 teaspoon salt. Marinate 1 hour, if possible. Dehydrate at 110 degrees for that hour if you like softer noodles.
Lightly oil bottom of a 13-by-9-inch pan. Place layer of chard on bottom. Add layer of zucchini, then tomato mixture, 1/2 the basil mixture, then 1/2 the tomato sauce. Repeat and top with a final layer of zucchini.
Serve immediately or wrap and refrigerate 1 hour to overnight. Refrigerated version is easier to serve, and flavor is enhanced. Garnish leftover ingredients such as julienned chard, basil leaves, oregano and tomato. Makes 12 pieces.
Approximate nutritional analysis, per piece: 372 calories, 36 g total fat, 5.5 g saturated fat, no cholesterol, 298 mg sodium, 5 g protein, 12 g carbohydrate, 4 g fiber.
Live Mu Shu
4 cups napa cabbage, sliced into 1/2-inch strips
1 cup carrot, peeled and julienned or grated
1/2 red bell pepper, ribs and seeds removed, and julienned
1 small shallot, thinly sliced
2 cups shiitake mushrooms, thinly sliced, or soaked dried black mushrooms
1/2 large fennel bulb, julienned (optional)
2 tablespoons sesame oil
2 tablespoons plus 2 teaspoons nama soy sauce
1/2 cup hijiki seaweed, soaked in warm water for 30 minutes
1 cup raisins
1-1/4 cups filtered water
1 teaspoon garlic, minced
1 tablespoon sesame oil
3/4 teaspoon crushed red pepper flakes or cayenne
1 teaspoon dulse flakes
1/2 teaspoon unpasteurized barley miso
1/2 teaspoon stone-ground mustard
16 leaves butter lettuce or 8 large chard leaves, stems removed
In a large bowl, combine cabbage, carrot, bell pepper, shallot, mushrooms, fennel (if using), sesame oil, 1 tablespoon soy sauce and salt. Marinate 45 minutes.
If desired, dehydrate at 110 degrees for 45 minutes to soften veggies. Remove, add hijiki and toss. (Allowing veggies to sit in oil for 45 minutes, without dehydrating, will also soften them.)
To make sauce: Soak raisins in water at least 1 hour. Place in blender with soaking water. Add remaining soy sauce, garlic, sesame oil, red pepper flakes, dulse, miso, and mustard, and blend 30 seconds or more, going from low speed to high, until raisins are blended smooth.
To serve Chinese restaurant-style, place vegetable medley on plate. Stack lettuce leaves on another plate, and pour sauce into small bowl. Wrap veggies in lettuce, and dip in sauce. Makes 4 wraps and 1/4 cup sauce.
Approximate nutritional analysis, per serving: 250 calories, 9 g total fat, 1 g saturated fat, no cholesterol, 486 mg sodium, 7 g protein, 43 g carbohydrate, 8 g fiber.
Turnip and Pine Nut Ravioli
2 large turnips, peeled
2 tablespoons olive oil
1 cup pine nuts, soaked at least 2 hours
2 cups macadamia nuts, soaked at least 2 hours
1 tablespoon minced fresh rosemary
4 teaspoons minced fresh parsley
4 teaspoons minced fresh thyme
2 tablespoons nutritional yeast
1 teaspoon salt
1 teaspoon freshly ground black pepper
1 tablespoon apple cider vinegar
1/2 cup rejuvelac or filtered water, as needed
Using vegetable peeler or mandoline, cut turnips into 32 very thin slices. Coat in olive oil and marinate for at least 1 hour. If desired, dehydrate at 110 degrees 30 to 45 minutes to soften "noodles."
Rinse pine nuts and macadamia nuts, and drain well, at least 10 minutes. Place in food processor fitted with an S blade, and process on high speed 10 seconds.
Add rosemary, parsley, thyme, yeast, salt, pepper and vinegar. Blend on high speed about 20 seconds while adding rejuvelac through the top until a smooth, cheesy consistency is reached.
Scoop 1 tablespoon "cheese" onto each turnip slice, and fold in half. Serve 8 raviolis per plate, coated with sauce of choice (or just oil, salt, ground pepper, garlic and basil). Serves 4.
Approximate nutritional analysis, per half-serving: 408 calories, 40 g total fat, 5 g saturated fat, 7 g protein, 11 g carbohydrate, 5 g fiber, no cholesterol, 25 mg sodium.