Serves 4-6

Thin slice the squash or zucchini and the cucumbers. Layer zucchini or squash in an 8"X8" baking dish. (Zucchini or squash is used only on the bottom layer for firmness.) Top with 1/3 of the meaty mixture, 1/3 of the cheeze, 1/3 of the spinach, and 1/3 of the tomato mixture. Top with a layer of cucumber slices, then repeat the layers two times. Slice into 4 sections and serve.

2 large cucumbers

2 long squash or zucchini

1 bunch spinach leaves, shredded

Cheeze: 1 1/2 cup cashews; 1/3-2/3 cup water; 2 tablespoons chopped green olives, drained; 2 tablespoons nutritional yeast (yellow); 1/2 teaspoon turmeric; 1 teaspoon chili powder; 1 teaspoon salt. Blend.

Meaty Mixture: 1 cup chopped walnuts; 2 cups shredded, chopped carrots; 1 cup seeded, minced tomato; 1/2 cup minced celery; 2 tablespoons lemon juice; 2 tablespoons tamari; salt & pepper to taste. Mix.

Tomato Mixture: 5-6 tomatoes, seeded & finely chopped; 2 tablespoons minced onion; 1 minced garlic; 1/2 teaspoon each of dry oregano & basil; 1 tablespoon raw agave; salt & pepper to taste. Mix.


Serves 2-3

I have read that real Italian spaghetti is made by blending raw tomatoes with spices and pouring the sauce, uncooked, over warm noodles.

1-2 zucchini

1-2 yellow squash

2 medium tomatoes

6 plum tomatoes

2 clove of garlic, minced

2 teaspoons Italian seasoning

1 small yellow onion

Dash of salt and pepper

Grate zucchini and yellow squash to thin strips.  Sauce: Remove all liquid and seeds from tomatoes.  Chop medium tomatoes and set aside.  Slice a little of the onion for garnish.  Chop the remaining onion.  Blend chopped onion, remaining tomatoes, garlic, and spices to a sauce.  Fold chopped tomato into the sauce.  Put shredded squash onto plates and top with sauce; garnish with sliced onions. 

Raw Spaghetti

What we most like about spaghetti is the sauce.  You will feel like you are eating the your favorite spaghetti with a good sauce.


Stuffed Portabella Mushrooms
Serves 4


1/2 cup organic, cold-pressed, extra-virgin olive oil

1/4 cup balsamic vinegar

2 tablespoons tamari

2 talbespoons onion, chopped

1 clove garlic, minced

1 teaspoon mustard seed

1 teaspoon Italian seasoning

1 teaspoon sea salt

1/4 teaspoon pepper

Place marinade into a bowl just large enough to hold the mushrooms and add two mushrooms.  Marinate for 30 minutes, then flip these mushrooms and marinate another 30 minutes.  Remove and drain on a paper towel.  Insert remaining two mushrooms and repeat.  (Use leftover marinade for salad dressing.)


4 portabella mushroom caps

Wash mushrooms.  Remove stems from mushroom caps by gently jiggling.  Cut stems to marinade with caps.


1 cup walnuts and pecans

1/3 cup sunflower seeds, hulled

1 tablespoon flax seed

1-2 stalks celery, finely chopped

1 cup cauliflower

1/4 cup onions, finely chopped

1 clove garlic, crushed

1 tablespoon coconut, shredded, unsweetened

2 tablespoons tamari

2 teaspoons sage


Mix all ingredients in a food processor with an S blade, except paprika.  If not moist enough to pack together, add 1 tablespoon of marinade.


Place lettuce leaves on serving dishes.  Top with marinated mushroom caps.  Place filling into each mushroom cap and sprinkle with paprika.

2 red peppers

2 yellow peppers

3 large carrots

1 small red onion, chopped

2 cups broccoli flowerettes

1/2 pound snow peas

1/2 cup mushrooms, sliced

1 cup sesame seeds

2/3 cup walnuts, finely chopped

Marinate mushrooms, broccoli, and onions (optional) in your favorite Italian dressing (or, 3/1 ration: oil to vinegar) with tamari added for 30 minutes.  Cut peppers into strips.  Shave carrots so that they look like limp noodles (using a potato peeler).  Mix all ingredients.  If you don't marinate vegetables, add tamari to taste.

Stir Fry

Serves 4


Serves 4

This is the best Fettuccine Alfredo I've ever eaten, and my children love it, too.

4 zucchini or other squash, peeled

1 cup raw cashews, soaked 2 hours

1/2 cup corn, removed from cob (or frozen)

1/2 cup cauliflower, chopped

1 cup almond milk

2 tablespoon onion, minced

1/2 teaspoon Italian seasoning

1/2 teaspoon chili powder

1/2 teaspoon salt

Thin slice the squash (using a slicer or potato peeler). Blend or process remaining ingredients until creamy. Mix with squash noodles and serve.
Raw Fettuccine with Avocado & Walnuts
Serves 4
Thin slice squash (a potato peeler works well for this).  Mix with the carrots and cream sauce.  Peel and chop avocado.  Place squash noodle mix on 4 dishes and top with avocado and walnuts.

Serve your fettuccine with a leafy salad and fresh fruit.


2 zucchini or yellow squash

1-2 carrots, shredded

1 avocado

1 cup broken walnuts

Cream Sauce

1 cup raw cashews, soaked 2 hours

1/2 cup cauliflower, chopped

1/2 cup corn

1/2 cup almond milk

2 tablespoon onion, minced

1 teaspoon chili powder

1/2 teaspoon Italian seasoning

1/2 teaspoon salt

Mix all ingredients in a food processor with an S blade until creamy.

Raw Plate

Pictured: tomatoes& onions; cucumbers; coleslaw w/shredded cabbage & carrots mixed w/Vegenaise (tofu mayonnaise), salt & pepper; radishes; tabouli; alfalfa & mung bean sprouts; guacamole. Tabouli is typically a mixture with chopped tomatoes and green onions and a light vinegrette dressing. Easy guacamole is made with mashed avocado and lemon and salt.

Serve with lettuce leaves to making lettuce wraps.

Stuffed Peppers

Serves 4

4 peppers that will sit flat (as shown)

2 cups sprouted quinoa

1/2 cup veggies (your choice), finely chopped (carrots, tomatoes, broccoli, lettuce, celery)

1/2 cup cauliflower rice (ground cauliflower)

1/4 cup pine nuts (or walnuts or almonds, chopped)

1/4-1/2 orange, squeezed

2 tablespoons olive oil (optional)

salt & pepper

Combine all of the ingredients except the peppers. Wash and cut the tops off the peppers, seed, and stuff.

4 Roma tomatoes

2 cups corn, fresh or frozen

1 cup flax seed, ground

2 carrots, shredded (fresh, organic)

1/4 cup yellow onion, chopped

2 tablespoons lime juice

1/2 teaspoon salt


Combine all ingredients in a food processor with an S blade. Add water if needed to loosen mixture. Mixture should be loose like a tomato sauce. Spread thin over a dehydrator sheet, shaped into circles (about 1/3 cup of mix per circle), making 6-12 circles. Heat at 110 degrees for 4 hours. Circles should peel off. Flip and place on dehydrator screens for an additional 1-2 hours.
Raw Taco
Serves 6

Fill each taco with guacamole, chopped lettuce, chopped tomatoes, and green onions.


Serves 4


2 large tomatoes

1-2 tablespoon agave

2 tablespoons of reserved oil/tamari mix

1 tablespoon chili powder

1 teaspoon salt & basil, each

Blend all ingredients into a sauce, adding water if necessary. Mix with chili and serve with a salad.


1/2 cup onions, diced

1/2 cup button mushrooms, chopped

1/3 cup tamari (like soy sauce)

2 tablespoons olive oil

1 cup walnuts

2 cups organic, shredded carrots

juice of one small lemon

1 cup chopped, seeded tomatoes

2/3 cup fresh corn (or frozen)

1/4 cup celery, finely chopped

2 tablespoons yellow onion, chopped

Soak 1/2 cup onions and mushrooms in tamari and olive oil for 30 minutes. Drain, reserving 2 tablespoons of marinade. Process walnuts, carrots, and 1/2 cup tomatoes using an S blade, pulsing, so that chunks remain. Mix with all ingredients except marinade.

4 medium zucchini, grated to look like rice


1/4 cup sunflower seeds

25 almonds, soaked

1 tablespoon water

1 stick celery, chopped

1/2 tablespoon lemon juice

1/4 teaspoon seaweed, crushed

1/8 teaspoon onion salt


1 cup raw cashews, soaked 2 hours

1 cup cauliflower, chopped

1 cup almond milk

2 tablespoon onion, minced

2 tablespoons nutritional yeast

1/2 teaspoon Italian seasoning

1/2 teaspoon garlic salt

Tuna Rice

Serves 6

Zucchini Rice

Process Tuna ingredients, using pulse, until slightly chunky.  Mix with the zucchini.

Blend Sauce ingredients to a creamy sauce.

Mix both together and serve topped with chunks of red and green peppers (optional).

Zucchini Pasta

Serves 4

If you don't have a spiralizer to make the noodles, use a potato peeler, then cut your thick noodles into thin strips.  Or, just serve your noodles thick.


4 zucchini

6 organic carrots, peeled, chopped

6 green onions, chopped

2 cups corn, fresh or frozen

2 cups broccoli and cauliflower, chopped

1 clove garlic, minced


1 cup raw cashews, soaked 2 hours

1/2 cup corn, removed from cob (or frozen)

1/2 cup cauliflower, chopped

1 cup almond milk

2 tablespoon onion, minced

1/2 teaspoon Italian seasoning

1/2 teaspoon chili powder

1/2 teaspoon salt

Combine all of your vegetables.  Process all of your sauce ingredients in a food processor with an S blade until creamy.  Mix vegetables with sauce and serve.

Eggplant Sandwich
Serves 4

1 medium-sized eggplant

1 cup walnuts, ground

1/3 cup nutritional yeast flakes

1/2 teaspoon sea salt

1/2 teaspoon chili powder

water or olive oil

guacamole & chopped veggies

Slice eggplant into 1/4" inch slices.  Mix dry ingredients.  Spread each eggplant slice with oil or water, then drag it through the dry mixture to coat.  Place slices on dehydrator screens and dehydrate at 110 degrees for approximately 6 hours.  Use these slices are you would crackers or bread.

Filling: Spread each slice with guacamole, then layer with your favorite chopped veggies.

Spinach-Mushroom Burrito

Serves 4

Replace this flour tortilla with a corn one.


 Process all ingredients using an S blade until creamy.  Add water if too dry, a tablespoon at a time.  Spread mixture onto dehydrator sheets to form 8 round tortillas.  Dehydrate at 110 degrees for 4 hours, or until dry enough to peel off.  Flip onto the screen and dehydrate about 2 more hours.


 Mix your marinade ingredients together and pour the mixture over the mushrooms and onions.  Cover and refrigerate 1 hour.


  Mix marinated vegetables with the spinach leaves and place on the corn tortillas, then roll.

Corn Tortillas

3 cups yellow bell pepper, chopped

1 1/2 cups fresh corn

3/4 cup cashews, soaked 2 hours

1 tablespoon lemon juice

1/4 teaspoon salt

2 tablespoons golden flaxseed, ground

1/4 cup water


4 bunches spinach leaves

8-oz. button mushrooms, sliced

2 small yellow onions, sliced


1 cup olive or vegetable oil

1/2 cup cider vinegar

1 garlic, minced

3 tablespoons tamari

2 teaspoons raw agave

1 teaspoon salt

1/2 teaspoon Italian seasoning

 1/2 teaspoon black pepper
Easy Crunchy Dinner
Serves 4-6

1 cup walnuts

2 cups zucchini, shredded

1 cup carrots, shredded

2/3 cup sunflower seeds, hulled

1/4 cup onion

1 large lemon, juiced

2 tablespoons tamari

1 tablespoon dry parsley

salt and pepper

Chop walnuts, seeds, and onion. Mix.

Chick'n ala King

Serves 4-6

Dinner Biscuits  Makes 8

1 cups organic, gluten-free, steel-cut oats, ground to a flour

2 tart apples, peeled & chunked

1/2 cup walnuts, ground

dash of salt

In a food processor with an S blade, combine all ingredients until dough-like.  (Add water if too stiff.)  On dehydrator sheets or parchment paper drop about 1/4 cup each of the dough.  Form into circles and flatten slightly.  As the biscuits dehydrate, they will flatten even more.  Dehydrate about 6 hours at 110 degrees.  Biscuits should still be moist inside.  Store up to five days in an air-tight container in the refrigerator with a napkin to absorb excess moisture.

1 8-oz. pkg. button mushrooms, washed, sliced

1/2 cup wheat-free tamari

1 cup raw peas

2 tomatoes, seeded, chopped

1 cup cauliflower, chunked soft stems

2 tablespoons fresh parsley, finely chopped


1 cup raw cashews, soaked

1 cup cauliflower flowers, minced

3/4 cup almond milk

1/4 cup nutritional yeast

1 tablespoon onion, minced

1/2 teaspoon sea salt

1/4 teaspoon pepper

Soak mushrooms in tamari for 30 minutes, then drain.  Mix sauce ingredients in a food processor using an S blade unto saucy.  Coat vegetables with sauce and serve alone or over Dinner Biscuits.

For diet information click

For additional recipes click here.

Contact me at

Copyright © 2013 The Perfect Diet Cookbook, LLC.  All rights reserved.