NAKED FOOD

PLANT-BASED ORGANIC NON-GMO GLUTEN-FREE OIL-FREE DAIRY-FREE SUGAR-FREE

ANCIENT NUTRITION WISDOM FOR TODAY’S WORLD

MASTER
PLANTS
COOKBOOK
NAKED REPUBLIC + SUSTAINABLE MEDIA

Low fat, whole food, plant-based recipes for optimum health and
weight, and for the prevention and reversal of chronic diseases

MARGARITA RESTREPO & MICHELE LASTELLA

MASTER PLANTS
ANCIENT NUTRITION KNOWLEDGE FOR TODAY'S WORLD
 DEDICATED TO,

THE
ORGANIC FARMER.

THE
FERVENT LOCAVORE.

THE
SUSTAINABLE EATER.
 NAKED FOOD'S
MASTER PLANTS COOKBOOK
2015 Copyright Naked Republic Inc. and Sustainable Media.

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First published in March 2015

 Contents
THE HARD FACTS 8
The modern paradigm 9
Plant-based Food And The Ancient Civilizations 12
Ancient Chinese
Ancient Sumerian
Ancient Indian: Veda
Ancient EgyptiaN
Ancient Maya
Ancient BabyloniaN
Ancient Inca
Ancient Aztec
Ancient Greek
Ancient Roman
NATIVE AMERICAN

Origins Of Vegetarianism 25
Ancient Religious Thinking & Beliefs IN RELATION TO NUTRITION
Buddhism
Hinduism
Islam
Jainism
the Essenes
Early Christians
Judaism
Rastafari
Christianity

The Enlightened Diet 32

the master plants 36
the recipes 37
references 171
 The Hard Facts

Chronic diseases and conditions linked to nutritional deficiencies, such as heart disease,
stroke, cancer, diabetes, obesity, and arthritis, are among the most common, costly,
and preventable of all health problems we face.
• As of 2012, about half of all adults—117 million people—have one or more chronic
health conditions. One of four adults has two or more chronic health conditions.1
• Seven of the top 10 causes of death in 2010 were chronic diseases. Two of these
chronic diseases—heart disease and cancer—together accounted for nearly 48% of
all deaths. 2
• During 2009­–2010, more than one-third of adults, or about 78 million people, were
obese (defined as body mass index [BMI] ≥30 kg/m2). Nearly one of five youths aged
2–19 years was obese (BMI ≥95th percentile). 3

The majority of US health care and economic costs associated with medical conditions
are for the costs of chronic diseases and conditions and associated health risk behaviors.
• Eighty-four percent of all health care spending in 2006 was for the 50% of the
population who have one or more chronic medical conditions.4
• The total costs of heart disease and stroke in 2010 were estimated to be $315.4 bil-
lion. Of this amount, $193.4 billion was for direct medical costs, not including costs
of nursing home care. 5
• Cancer care cost $157 billion in 2010 dollars.6
• The total estimated cost of diagnosed diabetes in 2012 was $245 billion, including
$176 billion in direct medical costs and $69 billion in decreased productivity. De-
creased productivity includes costs associated with people being absent from work,
being less productive while at work, or not being able to work at all because of dia-
betes.7

8 MASTER PLANTS
The Modern Paradigm

Our closest relatives, the chimpanzees, are probably the best living example of what our
diet looked like before modern agriculture. Chimpanzees eat plants and fruit all day, but
eat meat only about nine days per year. In the past one hundred thousand years, humans
evolved with a diet that was primarily the same, low-fat and plant-based. We seldom ate
meat. Our bodies were not designed to capture prey, and our tools for hunting and fishing
were primitive.

Even more recently and closer to home, Americans two hundred years ago seldom ate
meat. In the early 1800s, meat was too expensive and too impractical for most Americans.
Only the rich ate meat on a regular basis, which is why gout, caused by the breakdown of
protein, was called the “rich man’s disease.” Most Americans would only eat meat on spe-
cial occasions such as Easter and weddings.

However, by 1910 advances in farming and transportation increased consumption to a hun-

dred pounds of meat per capita, and by 2007, to an astounding 220 pounds of meat per
person. During the same 200 years, our per capita sugar consumption rose from fifteen
pounds per year to a hundred and sixty pounds per year. Since this change in diet occurred
over the course of many generations, it went largely unnoticed; and established dietary
habits learned early in life were never questioned.

NAKED FOOD™ COOKBOOK 9

 Market scene sculpture on the wall
at Borobudur on Java, Indonesia

10 MASTER PLANTS
NAKED FOOD™ COOKBOOK 11
 Plant-based Food And
The Ancient Civilizations

Ancient Chinese Nutrition Rice was the first grain that people farmed in China.
Legendary accounts of the introduction of agricul- There is archaeological evidence of rice farming
ture by Shennong credit him for first cultivating along the Yang-tse River as early as about 5000 BCE.
the "Five Grains". Although the lists vary, they very People cooked rice by boiling it in water, or it was
often include seeds like hemp and sesame principally made it into wine. Rice wine has been popular in
used for oils and flavoring. The Five Grain list in China since prehistory, but rice doesn't grow in
the Classic of Rites comprises soybeans, wheat, northern China, which is a much drier and colder
broomcorn millet, foxtail millet, and hemp. The Ming region. People in northern China gathered wild
encyclopedist Song Yingxing properly noted that millet and sorghum instead. By 4500 BCE, people in
rice was not counted among the Five Grains northern China were farming millet, and they ate it
cultivated by Shennong because southern China boiled into a kind of porridge.
had not yet been settled or cultivated by the Han,
but many accounts of the Five Grains do place rice Another food associated with China is tea. Tea
on their lists. trees grow wild in China, and by 3000 BCE or earlier,
people in China had begun to drink tea. Wheat was
The Five Grains (Wŭ Gŭ) are a grouping of 5 farmed not native to China. People in northern China first
crops that were all important in ancient China. The began to eat wheat in the Shang Dynasty, about
crops themselves were regarded as sacred; other 1500 BCE. People brought wheat to China from
times, their cultivation was regarded as a sacred boon West Asia. People in China boiled wheat like millet,
from a mythological or supernatural source. More to make something like Cream of Wheat. These
generally, wŭgŭ can be employed in Chinese as a were the main carbohydrates of Chinese populations,
synecdoche referring to all grains or staple crops of which included rice, millet, sorghum, and wheat.
which the end produce is of a granular nature. In northern China, people mostly ate millet, wheat,

12 MASTER PLANTS
and sorghum. In southern China, people mostly ate palms, pistachios, and figs from Persia, pine seeds
rice. For fat, they crushed soybeans for soybean oil. and ginseng roots from Korea, and mangoes from
During the Han Dynasty, millet wine became very Southeast Asia. 3 In China, there was a great demand
popular and was even more popular to drink than tea. for sugar; during the reign of Harsha (r. 606–647) over
Also beginning in the Han Dynasty, about 100 AD, North India, Indian envoys to Tang China brought two
Chinese people began to make their wheat and rice makers of sugar who successfully taught the Chinese
into long noodles. how to cultivate sugarcane.

SOUTHERN AND NORTHERN DYNASTIES SONG DYNASTY

During the Southern and Northern Dynasties non-Han There were also some exotic foreign foods imported
people like the Xianbei of Northern Wei introduced to China from abroad, including raisins, dates,
their cuisine to northern China, and these influences Persian jujubes, and grape wine; rice wine was more
continued up to the Tang Dynasty, popularizing meat common in China, a fact noted even by the 13th
like mutton and dairy products like goat milk, yogurts, century Venetian traveler Marco Polo. Although
and Kumis among even Han people. It was during the grape-based wine had been known in China since
Song Dynasty that Han Chinese developed an aversion the ancient Han Dynasty Chinese ventured into
to dairy products and abandoned dairy foods. 1
Hellenstic Central Asia, grape-wine was often
reserved for the elite. Besides wine, other bever-
The Han Chinese rebel Wang Su who received asylum ages included pear juice, lychee fruit juice, honey
in the Xianbei Northern Wei after fleeing from South- and ginger drinks, tea, and pawpaw juice. Dairy
ern Qi, at first could not stand eating dairy products products were a foreign concept to the Chinese,
like goat's milk and meat like mutton, and had to which explains the absence of cheese and milk in
consume tea and fish instead. their diet.4

TANG DYNASTY Ming dynasty

The fascination with exotics from the diverse range of During the Ming Dynasty (1368–1644), China be-
the Tang empire and the search for plants which pro- came involved in a new global trade of goods, plants,
moted health and longevity were two of the factors animals, and food crops known as the Columbian
encouraging diversity in Tang dynasty diet. During
2
Exchange. Although the bulk of imports to China
the Tang, the many common foodstuffs and cooking were silver, the Chinese also purchased and import-
ingredients in addition to those already listed were ed New World crops from the Spanish Empire. This
barley, garlic, salt, turnips, soybeans, pears, apricots, included sweet potatoes, maize, and peanuts; foods
peaches, apples, pomegranates, jujubes, rhubarb, that could be cultivated in lands where traditional
hazelnuts, pine nuts, chestnuts, walnuts, yams, and Chinese staple crops—wheat, millet, and rice—
taro. couldn't grow, hence facilitating a rise in the popu-
lation of China. 5 In the Song Dynasty (960–1279),
Some foods were also off-limits, as the Tang court rice had become the major staple crop of the poor;5
encouraged people not to eat beef (since the bull was after sweet potatoes were introduced to China
a valuable draft animal), and from 831 to 833 Emperor around 1560, it gradually became the traditional
Wenzong of Tang banned the slaughter of cattle on food of the lower classes.
the grounds of his religious convictions to Buddhism.
From the trade overseas and over land, the Chinese Chinese Food Therapy
acquired golden peaches from Samarkand, date Also called nutrition therapy and dietary therapy,

NAKED FOOD™ COOKBOOK 13

 Chinese Food Therapy is a mode of dieting rooted these. Barley could be ground into flour for bread,
in Chinese understandings of the effects of food on made into soups, or fermented and turned into beer.
the human organism, and centered on concepts such
6
They also grew common vegetables and gathered
as eating in moderation. Its basic precepts are a mix wild-growing (and later domesticated) fruits such as
of folk views and concepts drawn from Traditional figs and dates.
Chinese medicine. Food therapy has long been a Sumerians combined barley with other local veg-
common approach to health among Chinese people etables, including beans, lentils, chickpeas, mustard
both in China and overseas, and was popularized for and lettuce. Lamb, goat, pork, and fish were favor-
western readers in the 1990s with the publication of ites with city-dwelling Sumerians, but rural farming
books like The Tao of Healthy Eating and The Wisdom communities did not eat meat often and lived on
of the Chinese Kitchen. 7
a mostly vegetarian diet. Even though they were
accomplished farmers and herders, the Mesopota-
Traditional Chinese Medicine "holds that the body's mians also hunted wild game and caught fish from
vital energy (chi or qi) circulates through channels, the river and sea.
called meridians, that have branches connected
to bodily organs and functions." The doctrines of Grains, however, were the staple food of the
Chinese medicine are rooted in books such as the Mesopotamians. Grain could be grown in abundance
Yellow Emperor's Inner Canon and the Treatise on and packed the most punch in terms of nutrition and
Cold Damage, as well as in cosmological notions calories. These items were often made into soups or
such as yin-yang and the five phases. Starting in enriched bread. Sumerians often dried their fruits
the 1950s, these precepts were standardized in the (apples, figs, dates, and grapes) or preserved them in
People's Republic of China, including attempts to honey. Honey was a favorite treat and was added to
integrate them with modern notions of anatomy almost all types of food.
and pathology. In the 1950s, the Chinese government
promoted a systematized form of TCM. 8 The food culture in ancient Sumer shares several
characteristics with modern food culture. Sumerian
TCM's view of the body places little emphasis on cities had food stalls, a type of fast food establish-
anatomical structures, but is mainly concerned ment where pedestrians could order any type of food
with the identification of functional entities (which and be on their way with a fully cooked meal in a
regulate digestion, breathing, aging etc.). While matter of minutes. Beer and wine were popular,
health is perceived as the harmonious interaction and Sumerians made up drinking songs in their
of these entities and the outside world, disease is local taverns. Several languages were spoken in
interpreted as a disharmony in interaction. TCM Sumer, so Sumerians wrote down cooking
diagnosis aims to trace symptoms to patterns of instructions translated into each local language.
an underlying disharmony, by measuring the pulse, Sumerians were responsible for the first written
inspecting the tongue, skin, and eyes, and looking recipes.
at the eating and sleeping habits of the person as
well as many other things. Ancient Indian: Veda Nutrition
India is the home not only of vegetarian cooking, but
Ancient Sumerian Nutrition also of the science of healthful living. The scripture
The Mesopotamians farmed all crops, but the most known as the Ayur-veda, is the oldest known work on
valuable food sources were the whole grains they biology, hygiene, medicine, and nutrition. This branch
grew. Barley was probably the most common of of the Vedas was revealed thousands of years ago

14 MASTER PLANTS
by Sri Bhagavan Danvantari, an incarnation of Krishna. and satisfaction. Such foods are sweet, juicy, fatty,
Some of the instructions of the Ayur-veda reflect the and palatable."
guideline for today's modern nutritional teachings or
for just plain common sense. Foods that are too bitter, sour, salty, pungent, dry, or
hot, are of the quality of passion and cause distress.
We shouldn't be surprised to see bodily health Foods of the quality of ignorance, such as meat, fish,
discussed in spiritual writings. The Vedas consider the and fowl, described as "putrid, decomposed, and un-
human body a divine gift, a chance for the imprisoned clean," produce only pain, disease, and bad karma.
soul to escape from the cycle of birth and death. The Karma is expressed in the sense that food affects
importance of healthful living in spiritual life is also the quality the individual’s life. The Vedas consider
mentioned by Lord Krishna in the Bhagavad-gita (6.16- there is much needless suffering in the world today
17), "There is no possibility of becoming a yogi, O Arjuna, because most people have no other criterion for
if one eats too much or eats too little, sleeps too much choosing food than price and sensual desire.
or does not sleep enough. One who is temperate in
his habits of eating, sleeping, working, and recreation The purpose of food, however, is not only to increase
can mitigate all material pains by practicing the yoga longevity and bodily strength, but also to purify
system." the mind and consciousness. Therefore, the spiritualist
offers his food to the Lord before eating. Such
Proper eating has a double importance. Besides its offered food clears the way for spiritual progress.
role in maintaining bodily health, proper eating can There are millions of people in India and around the
help the aspiring transcendentalist attain mastery world who would not consider eating unless their
over his/her senses. Eating in a disturbed or anxious food was offered first to Lord Krishna.
state of mind, or eating unclean foods causes indiges-
tion, which is considered "the parent of all diseases". Eating At Fixed Times.
"Of all the senses, the tongue is the most difficult to Whenever possible, the main meal should be eaten
control," says the prasada-sevaya, a song composed at the solar midday, when the sun is highest. This is
by Srila Bhaktivinoda Thakura, one of the spiritual pre- the time when the digestive power is strongest. One
decessors of Srila Prabhupada, "but Krishna has kindly must wait at least three hours after a light meal and
given us this nice prasada to help us control the tongue." five after a heavy meal before eating again. Eating at
The prasada is usually an edible food offered to a fixed times without snacking between meals assists
deity, saint, Perfect Master or an avatar and then the mind and tongue into a peaceful state.
distributed in His or Her name to their followers or
others as a good sign. Eating In A Pleasant Atmosphere.
A cheerful mood helps digestion; a spiritual mood,
Ayur-veda’s guidelines for good eating even more. Eat in pleasant surroundings and center
Spiritualizing The Act Of Eating. the conversation on spiritual topics. According to the
The Bhagavad-gita (17.8-10) divides foods into three Ksema-kuntuhala, a Vedic cookbook from the 2nd
classes: those of the quality of goodness, those of century A.D., a pleasant atmosphere and a good
the quality of passion, and those of the quality of mood are as important to proper digestion as the
ignorance. The most healthful are the foods of quality of the food. One must look upon the food
goodness. "Foods of the quality of goodness (grains, as Krishna's mercy. Food is a divine gift, so it should
fruits, vegetables) increase the duration of life, purify be cooked, served, and eaten in a spirit of joyful
one's existence, and give strength, health, happiness, reverence.

NAKED FOOD™ COOKBOOK 15

 Combining Foods Wisely. it completely, it should be filled halfway. Eating only
Foods should be combined for taste, and for efficient half as much leaves a fourth of the space for liquids
digestion and assimilation of nutrients. Rice and oth- and the other fourth for air.
er grains go well with vegetables. The Vedas’ advise
that is best to avoid combining vegetables with raw Moderate eating will also give satisfaction to the
fruits. Fruits are best eaten as a separate meal and mind, and harmony to the body. Overeating makes
mixing acidic fruits with alkaline fruits should also be the mind agitated or dull, and the body heavy and
avoided. The typical Vedic lunch of rice, split-lentil tired.
soup, vegetables, and chapatis (unleavened flatbread)
is a perfectly balanced meal. Allowing The Fire Of Digestion
Visible flames and invisible combustion are two
Sharing Prasada With Others. aspects of what we call "fire." The Vedas believe that
Srila Rupa Gosvami explains in the Upadesamrita, a a fire called Jatharagni, or “the fire in the belly”
five-hundred year old classic about devotional digests food. Therefore, because we often drink
service, that "One of the ways for devotees to express with our meals, the effect of liquid on fire
love is to offer prasada and accept prasada from one becomes an important consideration in the art
another." A gift from God is too good a thing to keep of eating. Drinking before the meal tempers the
to oneself, so the scriptures recommend sharing appetite and, consequently, the urge to overeat.
prasada with others, be they friends or strangers. In Drinking moderately while eating helps the
ancient India many still follow the practice whereby stomach do its job, but drinking afterwards dilutes
the householder would open his door at mealtime the gastric juices and reduces the fire of digestion.
and call out, "Prasada! prasada! prasada! If anyone At least an hour after eating should be allowed
is hungry, let him come and eat!" After welcoming before drinking again, and, if need be, a drink is
his guests and offering them all the comforts at advised every hour after that until the next meal.
his disposal, he would feed them to their full
satisfaction before taking his own meal. Wasting Food
The scriptures say that for every bit of food wasted
Cleanliness. in times of plenty, an equal amount will be lacking
Vedic culture places great emphasis on cleanliness, in times of need. One must serve on the plate only
both internal and external. For internal cleanliness, as much as one can eat, and save any leftovers for
one can cleanse the mind and heart of material the next meal. If for some reason prasada has to be
contamination by chanting Vedic mantras, discarded, it should be fed to animals, buried, or put
particularly the Hare Krishna mantra. External in a body of water. Prasada is sacred and should
cleanliness includes keeping a high standard of never be put in the garbage.
hygiene when cooking and eating. This includes
the usual good habits of washing the hands before Fasting Occasionally
eating, and the hands and mouth after. According to the Ayur-veda, fasting strengthens both
willpower and bodily health. An occasional fast gives
Eating Moderately. the digestive system a rest and refreshes the senses,
Vitality and strength depend not on how much mind, and consciousness. In most cases, the Ayur-
food is eaten, but on how much it is digested and veda recommends water fasting. Juice fasting is
absorbed into the system. Vedics believe the popular in the West because Western methods
stomach needs working space, so instead of filling encourage long fasts. In Ayur-vedic treatment,

16 MASTER PLANTS
however, most fasts are one to three days. While their grapes. The Egyptians were very secure in that
fasting, one should not drink more water than the Nile valley always yielded enough to feed the
needed to quench one's thirst. Jatharagni, the fire country, even when famine was present in other
of digestion, being freed from the task of digesting nearby parts of the world.4
food, is busy incinerating the accumulated wastes
in the body, and too much water inhibits the process. Staple fruits included the fruit of the sycamore tree
Devotees of Krishna observe another kind of fast or wild fig, associated with the goddess Hathor,
on Ekadasi, the eleventh day after the full moon and and Persea fruit, which has a taste similar to apple,
the eleventh day after the new moon, by abstaining was eaten fresh or ground to make flour. Egyptians
from grains, peas, and beans. The Brahma-vaivarta considered figs as one of nature’s most nutritious
scripture says, "One who observes Ekadasi is freed fruits providing protein, fiber, and potassium. 5
from all kinds of reactions to sinful activities, and Figs aided digestion and helped prevent digestive
thereby advances in pious life." diseases which were common in ancient times due
to contaminated food and foodborne illnesses such
Ancient Egyptian Nutrition as listeria and salmonella. Figs were eaten fresh
The ancient Egyptians cultivated emmer and bar- or used to sweeten food although honey was the
ley, and several other cereal grains, all of which were principle sweetener before sugar was introduced
used to make the two main food staples: bread and to Egypt, from the Middle East and India, during
beer. There were many types of bread, including Greco-Roman times. Jujubes, carob pods, doum palm
pastries and cakes. The most prominent vegetables fruit, and dates were consumed and had medici-
mentioned in writings and images are leeks, onions, nal uses. Citrus fruits did not exist in Egypt until the
and garlic.1 The roots and seeds of aquatic plants Greco-Roman period. The rich used honey as a
such as the lotus were also eaten, although generally sweetener, and the poor used dates and fruit juices.
only when other vegetables were scarce. Flax plants,
uprooted before they started flowering, were Ordinary people ate fish and poultry. On special
grown for the fibers of their stems. 2 These fibers were occasions they ate sheep, goat, or pig; but there
split along their length and spun into thread, which was little grazing land available so meat was
was used to weave sheets of linen and to make expensive and most people ate it only on festive
clothing. Papyrus growing on the banks of the Nile occasions.6 Egyptians stored their food in jars and
River was used to make paper. granaries. Fish and meat had to be specially prepared
for storage. One method was salting. Another was to
Vegetables and fruits were grown in garden plots, hang up the fish in the sun, which baked them dry.
close to habitations and on higher grounds, and In ordinary families the housewife did the cooking,
watered by hand. Egyptians liked strong-tasting but larger households employed servants to work
vegetables such as garlic and onions, and thought in the kitchen and a chef, usually a man, to do the
these were good for health. They also ate peas and cooking. The Egyptians had ovens, and knew how
beans, lettuce, cucumbers, and leeks. Vegetables
3
to boil, roast, and fry food. There were a few kitchen
were often served with an oil and vinegar dressing. tools such as pestles, mortars, and sieves.
Figs, dates, pomegranates, and grapes were the only
fruits that could be grown in the hot climate. Other Archaeological excavations have found that work-
grown crops included melons, squashes, pulses, and ers on the Great Pyramids of Giza were paid in bread,
lettuce, in addition to grapes that were made into beer, and onions; apparently their customary diet
wine. Only the rich could afford to make wine from as peasants in the Egyptian countryside.7 Dental

NAKED FOOD™ COOKBOOK 17

 analysis of occasional desiccated loaves found in the best-known pre-Columbian Mesoamerican food.
tombs confirm this, in addition to indicating that Tamales consist of corn dough, often containing a
ancient Egyptian bread was made with flour from filling, that are wrapped in a corn husk and steam-
emmer wheat. Though beer disappeared as a cooked. Both atole and pozole were liquid based
mainstay of Egyptian life following the Muslim gruel-like dishes that were made by mixing ground
conquest of Egypt in the year 641, onions remain maize (hominy) with water, with atole being denser
the primary vegetable for flavoring and nutrition in and used as a drinking source and pozole having
Egyptian food. Beans were also a primary source of complete big grains of maize incorporated into a
protein for the mass of the Egyptian population, as broth. Though these dishes could be consumed plain,
they remain today. other ingredients were added to diversify flavor,
including chili peppers, cacao, wild onions, and salt.
Egyptian cuisine is notably conducive to vegetarian
diets, as it relies heavily on vegetable dishes. Though An alternative view is that yuca was the easily grown
food in Alexandria and the coast of Egypt tends to staple crop of the Maya and that maize was revered
use a great deal of fish and other seafood, for the because it was prestigious and harder to grow. 2 This
most part Egyptian cuisine is based on foods that proposal was based on the inability of maize to meet
grow out of the ground. Meat has been very the nutritional needs of densely populated Maya
expensive for most Egyptians throughout history, areas. Yuca can meet those needs. Because tuber-
and a great deal of vegetarian dishes have been ous yuca rarely survives in the archaeological record,
developed to work around this economic reality. evidence for this view has been lacking, although
recent finds in volcanic ash at the southern Maya site
Ancient Maya Nutrition of Joya de Cerén in El Salvador may be such evidence.
The Maya diet focused on four domesticated
crops: maize, squash, beans (string beans), and chili Several different varieties of beans were grown, in-
peppers. The first three cultivars are commonly cluding pinto, red, and black beans. Other cultivated
referred to in North America as the "Three Sisters" crops, including fruits, contributed to the overall diet
and, when incorporated in a diet, complement one of the ancient Maya, including tomato, chili peppers,
another in providing necessary nutrients.1 Among the avocado, breadnut, guava, soursop, mammee apple,
three, maize was the central component of the diet papaya, pineapple, pumpkin, sweet potato, and Xan-
of the ancient Maya, and figured prominently in thosoma. Chaya (tree spinach), was cultivated for its
Maya mythology and ideology. Maize was used and green leaves. Chayote was cultivated for its fruit, and
eaten in a variety of ways, but was always nixtamalized. its tender green shoots were used as a vegetable.
Nixtamalization (a term that derives from the Nahuatl Various herbs were grown and used, including va-
word for the process), is a procedure in which maize nilla, epazote, achiote (and the annatto seed), canella,
is soaked and cooked in an alkaline solution. This Hoja santa (Piper auritum), avocado leaves, garlic vine,
releases niacin, a necessary B vitamin (vitamin B3) that Mexican oregano, and allspice.
prevents vitamin deficiency diseases (pellagra) and
reduces incidents of protein deficiency. The Mayans are believed to be the first people to
have discovered and cultivated the cacao plant for
Once nixtamalized, maize was typically ground up on food. 3 The cocoa beans were ground up mixed with
a mortar and prepared in a number of ways. Tortillas, chili peppers, cornmeal, and honey to create a drink
cooked on a smooth, flat griddle (comal) and used called xocolatl (a Nahuatl word). Only the rich and
to wrap other foods, were common and are perhaps noble could drink it. They also used cacao beans as

18 MASTER PLANTS
ceremonial sacrifices to their gods. Some of the herbs often used in salad prepara-
tion were saffron, mint, and tarragon. Saffron was a
Ancient BabyloniaN NUTRITION particularly beloved dressing herb.
Between 1894 and 539 B.C., the usual ancient
Babylonian market could provide a lot of fascinating Ancient Inca Nutrition
information regarding the daily lives of the Mesopo- It is believed that one of the reasons behind the
tamian kingdom's inhabitants, including their dining mighty growth of the Inca Empire was the technique
habits. Although one could marvel at the availability they developed to store and preserve food. They had
of accessories and attire, food staples also were a storehouse of foods throughout the Empire that
plentiful, including fresh produce, cow and goat milk could store three to seven years’ worth of foods. They
cheese, and warm bread. stored potato and other tubers by setting them out
in dry days and cold nights. With this method, the
Some of the many vegetables that ancient Babylo- foods became freeze-dried quickly. These techniques
nians regularly consumed were peas, lettuces, beans, helped them to combat droughts and could feed the
cucumbers, cabbage, turnips, chickpeas, garlic, standing army for years.
shallots, cress, leeks, lentils, and beets.1 The ancient
Babylonians regularly ate fresh vegetables in two The Incas ate a great variety of vegetables. The Inca
ways: either boiled or raw. Fresh vegetables and crop land stretched from north to south, and had
fruits were often savored with unleavened bread. different climate zones and altitudes. Food that was
Lentils and onions were often primary ingredients in grown in the mountain zone was entirely different
a Babylonian soup. Other typical ingredients in thick than the food grown in the coastal zone. Potatoes
Mesopotamian soups were honey and carrot leaves. were one of the main foods of the Incas and they
Carrots were commonly grown in Babylonia, but for grew several hundred varieties. Potatoes were used in
their fragrant leaves instead of their edible roots. many different dishes, among them stews and soups
were very common.
Various fruits were also big components of the
ancient Babylonian diet. Some of their preferred fruits Maize was another very popular food, as well as Oca.
included pears, apples, pomegranates, mulberries, Oca was used for sweet and bitter flavors. The sweet
quinces, melons, figs, peaches, grapes, dates, plums, oca was preserved and used as a sweetener until the
cherries, and apricots. 2 Dates were especially be- arrival of sugar cane. Ullucu and arracacha, which were
loved by the ancient Babylonians and were a valuable roots similar to carrot, were used in soups and stews.
means of obtaining sugary flavor. It wasn't Another sweet, starchy root named Achira was used
uncommon for the Babylonians to pickle fruits baked in a kind of earth oven before eaten.
and vegetables either, specifically apples, cucumbers,
melons, peaches, pears, and apricots. The need to Chili peppers were an important part of Inca cuisine.
pickle produce was a reaction to the region's Aji Amarillo or yellow pepper was a favorite ingredient
extremely hot weather. for some dishes. Some varieties of seaweed were also
popular, and they were consumed dried or even fresh.
Salads were a typical dish for ancient Babylonians. Blue algae was eaten raw. It was also processed raw for
The salads often included ingredients such as beans, storage, and also used for dessert making.
lentils, and pears. The Babylonians created vinegar-
based "dressings" for their salads using elements One of the favorite staple foods of Inca people was
such as sesame oil, pepper, salt, and various herbs. 3
Amaranth. Amaranth was also used to make sculptures

NAKED FOOD™ COOKBOOK 19

 of animals and used in different religious ceremonies. Squash was very popular and came in many different
Later on, the Spaniards would ban Amaranth for these varieties. Squash seeds fresh, dried, or roasted, were
reasons. especially popular. Tomatoes, though different from
the varieties common today, were often mixed with
Ancient Aztec Nutrition chili in sauces or as filling for tamales.
Aztec cuisine was the cuisine of the Aztec Empire
and the Nahua peoples of the Valley of Mexico prior The Aztec staple foods included maize, beans,
to European contact in 1519. and squash to which were often added chilis and
tomatoes, all prominent parts of the Mexican diet to
The most important food staple was corn, a crop this day. They harvested acocils, a small and abundant
that was so important to Aztec society that it played crayfish of Lake Texcoco, as well as Spirulina algae,
a central part in their mythology. Just like wheat in which was made into a sort of cake rich in flavonoids.4
Europe or rice in most of East Asia, it was the food Although the Aztecs' diet was mostly vegetarian, the
without which a meal was not a meal. It came in an Aztecs consumed insects such as grasshoppers
inestimable number of varieties that differed in col- chapulín, maguey worm, ants, and larvae.
or, texture, size, and prestige, and was eaten as corn
tortillas, tamales or ātōlli, maize gruel.1 The other The main method of preparation was boiling or
constants of Aztec food were salt and chili peppers, steaming in two-handled clay pots or jars called xoctli
and the basic definition of Aztec fasting was to abstain in Nahuatl and translated into Spanish as olla ("pot").
from these two flavors. The other major foods were The olla was filled with food and heated over a fire. It
beans and New World varieties of the grains amaranth could also be used to steam food by pouring a little
(or pigweed), and chia. 2 The combination of maize and water into it and then placing tamales wrapped in
these basic foods would have provided the average maize husks on a light structure of twigs in the
Aztec a balanced diet without any significant defi- middle of the pot. There are several references to
ciencies in vitamins or minerals. The cooking of maize frying in the accounts of Spanish chroniclers, but
grains in alkaline solutions, a process called nixtamal- the only specification of the Aztec type of frying
ization, significantly raised the nutritional value of appears to be some kind of cooking that was done
the common staple. with syrup, not cooking fat. 5 This is corroborated by
the fact that no evidence for large-scale extraction
Water, maize gruels, and pulque, the fermented juice of vegetable oils exists, and that archeologists have
of the century plant (maguey in Spanish), were the not found cooking vessels suited for frying.
most common drinks, and there were many different
fermented alcoholic beverages made from honey, Tortillas, tamales, casseroles, and the sauces that went
cacti and various fruits. The elite took pride in not with them were the most common dishes.6 Chili and
drinking pulque, a drink of commoners, and preferred salt were both ubiquitous and the most basic meal
drinks made from cacao, among the most presti- was usually just corn tortillas that were dipped in
gious luxuries available. Favored by rulers, warriors chilis that had been ground in a mortar with a little
and nobles, the cacao drinks were flavored with chili water. In major Aztec towns and cities there were
peppers, honey, and a seemingly endless list of spices vendors who sold street food of all kinds, catering to
and herbs. 3 both the rich and poor. Other than ingredients and
prepared food, every imaginable type of ātōlli could
The Aztec diet included a variety of fungi, including be bought, either to quench one's thirst or as an
the parasitic corn smut, which grows on ears of corn. instant meal in liquid form.

20 MASTER PLANTS
Ancient Greek Nutrition Barley was easier to produce but more difficult to make
Food was a big part of life in Ancient Greece. The diet bread from. It provided nourishing but very heavy
of most people mainly consisted of breads, vegetables bread. Because of this, it was often roasted before
and fruits. These staples are what we now consider milling, producing a coarse flour used to make μãζα
an integral part of the Mediterranean Diet. maza, the basic Greek dish. In Peace, Aristophanes
employs the expression έσθειν κριθàς μόνας, literally
The Greeks had three to four meals a day. Breakfast "to eat only barley", with a meaning equivalent to the
consisted of barley bread dipped in wine sometimes English "diet of bread and water". Many recipes for
complemented by figs or olives. They also ate pan- maza are known; it could be served cooked or raw,
cakes called tagenites or tagēnias. The earliest attested as a broth, or made into dumplings or flatbreads. Like
references on tagenias are in the works of the 5th wheat breads, it could also be augmented with cheese
century BCE poets Cratinus and Magnes. or honey.

Tagenites were made with wheat flour, olive oil, Fruit And Vegetables
honey, and curdled milk, and were served for break- The cereals were often served accompanied by what
fast. A quick lunch was taken around noon or early was generically referred to as őψον opson, "relish".
afternoon. Dinner, the most important meal of the The word initially meant anything prepared on the
day, was generally taken at nightfall. An additional fire, and, by extension, anything which accompanied
light meal was sometimes taken in the late afternoon. bread. In the classical period it came to refer to fruit
Άριστόδειπνον / aristodeipnon, literally "lunch-dinner", and vegetables: cabbage, onions, lentils, sweet peas,
was served in the late afternoon instead of dinner. chickpeas, broad beans, garden peas, grass peas, etc.

Cereals formed the staple diet. The two main grains Legumes were eaten as a soup, boiled or mashed,
were wheat and barley. Wheat grains were softened seasoned with olive oil, vinegar, herbs or γάρον
by soaking, then either reduced into gruel, or ground gáron, a fish sauce similar to Vietnamese nước mắm.
into flour and kneaded and formed into loaves or According to Aristophanes, mashed beans were a
flatbreads, either plain or mixed with cheese or honey. favorite dish of Heracles, always represented as a
Leavening was known; the Greeks later used an alkali glutton in comedies. Poor families ate oak acorns.
or wine yeast as a leavening agent. Raw or preserved olives were commonly used as
appetizers.
A simpler method of leavening consisted of putting
lighted coals on the floor and covering the heap with In the cities, fresh vegetables were expensive,
a dome-shaped cover. When it was hot enough, the and therefore, the poorer city dwellers used dried
coals were swept aside, dough loaves were placed vegetables. Lentil soup was the workman's typical
on the warm floor, the cover was put back in place, dish. Cheese, garlic, and onions were the soldier's
and the coals were gathered on the side of the cover. traditional fare. In Peace, the smell of onions typically
This method is still traditionally used in Serbia and represents soldiers; the chorus, celebrating the end
elsewhere in the Balkans. The stone oven did not of war, sings Oh! joy, joy! No more helmet, no more
appear until the Roman period. Solon, an Athenian cheese nor onions!
lawmaker of the 6th century BCE, prescribed that
leavened bread be reserved for feast days. By the Other legumes were available at the time such as
end of the 5th century BCE, leavened bread was sold at Bitter Vetch (őροβος orobos). This legume was one
the market, though it was expensive. of the first domesticated crops and was grown in

NAKED FOOD™ COOKBOOK 21

 the Near East about 9,500 years ago. Vetches are Odyssey for example, good men are distinguished
flowering plants in the legume family. Among the from bad and Greeks from foreigners partly in terms
closest living relatives of vetches are the lentils and of how and what they ate. Herodotus identified
the true peas. Though Bernard of Clairvaux shared people partly in terms of food and eating".
a bread of vetch meal with his monks during the
famine of 1124-26, a gesture of humility, eventually Vegetarianism
the Bitter Vetch was dropped from human use, Orphicism and Pythagoreanism, two common ancient
and saved as a crop of last resort in times of Greek religions, suggested a different way of life,
starvation. Broad beans remained prominent in the based on a concept of purity and thus purification
Near East where the seeds are mentioned in Hittite (κάθαρσις katharsis) — a form of asceticism in the
and Ancient Egyptian sources dating from more than original sense: àσκησις askēsis initially signifies a
3,000 years ago. ritual, then a specific way of life. Vegetarianism was
a central element of Orphicism and of several
Fruits, fresh or dried, and nuts, were eaten as dessert. variants of Pythagoreanism.
Important fruits were figs, raisins, and pomegranates.
Dried figs were also eaten as an appetizer or when Empedocles (5th century BCE) justified vegetarianism
drinking wine. In the latter case, grilled chestnuts, by a belief in the transmigration of souls: who could
chickpeas, and beechnuts often accompanied them. guarantee that an animal about to be slaughtered
did not house the soul of a human being? However,
The most widespread drink was water. Fetching it can be observed that Empedocles also included
water was a daily task for women. Though wells plants in this transmigration, thus the same logic
were common, spring water was preferred: it was should have applied to eating them. Vegetarianism
recognized as nutritious because it caused plants was also a consequence of a dislike for killing: "For
and trees to grow, and also as a desirable beverage. Orpheus taught us rights and to refrain from killing".
Pindar called spring water "as agreeable as honey".
The Greeks would describe water as robust, heavy The information from Pythagoras (6th century BCE)
or light, dry, acidic, pungent, wine-like, etc. One of is more difficult to define. The Comedic authors
the comic poet Antiphanes's characters claimed such as Aristophanes and Alexis described Pythago-
that he could recognize Attic water by taste alone. reans as strictly vegetarian, with some of them
Athenaeus states that a number of philosophers had living on bread and water alone. Other traditions
a reputation for drinking nothing but water, a habit contented themselves with prohibiting the consump-
combined with a vegetarian diet. Milk, usually goats' tion of certain vegetables, such as the broad bean,
milk, was not consumed as it was considered barbaric. or of sacred animals such as the white cock or
selected animal parts. It follows that vegetarianism
The Greeks are thought to have made red as well and the idea of ascetic purity were closely associated,
as rosé and white wines. As at the time, many and often accompanied by sexual abstinence. On the
qualities of production were to be found, from eating of flesh, Plutarch (1st–2nd century) elaborated
common table wine to vintage qualities. The best on the barbarism of blood-spilling; inverting the usual
wines, in general opinion, came from Thásos, terms of debate, he asked the meat-eater to justify
Lesbos, and Chios. his choice.

Food played an important part in the Greek mode The Neoplatonic Porphyrius associates vegetarian-
of thought. Classicist John Wilkins notes that "in the ism with the Cretan mystery cults, and gives a census

22 MASTER PLANTS
of past vegetarians, starting with the semi-mythical seafood, game, and poultry were more common; on
Epimenides. For him, the origin of vegetarianism his triumph, Caesar gave a public feast to 260,000
was Demeter's gift of wheat to Triptolemus so that humiliores which featured all three of these foods,
he could teach agriculture to humanity. His three but no butcher's meat. John E. Stambaugh writes
commandments were: "Honour your parents", "Honour that meat "was scarce except at sacrifices and the
the gods with fruit", and ”Spare the animals". dinner parties of the rich." Beef was uncommon in
ancient Rome; being more common in ancient
Ancient Roman Nutrition Greece, it is not mentioned by Juvenal or Horace.
Ancient texts have plenty to say about lavish Roman
feasts. The wealthy could afford exotic fruits and Fish were more common than meat. Aquaculture
vegetables, as well as shellfish and snails. A formal was sophisticated; there were large-scale industries
feast involved multiple dishes, eaten from a reclined devoted to oyster farming. The Romans also engaged
position, and could last for hours. Ancient Roman in snail farming and oak grub farming. Some fish
writers have less to say about the poor, other than were greatly esteemed and fetched high prices, such
directions for landowners on the appropriate as mullet raised in the fishery at Cosa, and "elaborate
amount to feed slaves, who made up about 30 means were invented to assure its freshness."
percent of the city's population.
Fruit was eaten fresh when in season, and dried
Notably, ancient Italians were locavores. Compared or preserved over winter. Popular fruits included
with people living on the coasts, for example, the apples, pears, figs, grapes, quinces, strawberries,
Romans ate less fish. The ancient Roman diet blackberries, currants, damson plums, melons, rose
resembles a classic Mediterranean diet, but with- hips, and pomegranates. Less common fruits were
out several familiar foods common in Italian cuisine the more exotic azeroles, medlars, cherries and apri-
today. The ancient Romans did not consume spinach cots, (both introduced in the first century BCE), while
or eggplant, which later became common from the oranges, lemons, dates, and peaches were introduced
Arab world, nor tomatoes or bell peppers (which only from Persia in the first century AD. At least 35 cultivars
appeared in Europe following the discovery of the of pear were grown in Rome, along with three types
New World and the Columbian Exchange). There were of apples; Cato described pear culture methods
also few citrus fruits. similar to modern techniques.

However, other items that are staples of modern Many kinds of vegetables were cultivated and con-
Italian cooking were present in ancient Rome. Pliny sumed. These included celery, garlic, yellow squash,
the Elder discussed more than 30 varieties of olive, cabbage and other brassicas (such as kale and
40 kinds of pear, figs (native and imported from broccoli); lettuce, endive, onion, leek, asparagus,
Africa and the eastern provinces), and a wide variety radishes, turnips, parsnips, carrots, beets, and
of vegetables. Jacques André listed 54 cultivated and cucumber. Some vegetables were illustrated in reliefs.
43 wild vegetables in ancient Rome. Some of these The potato, tomato, and chile pepper (capsicums) from
vegetables are no longer present in the modern the New World were not available in ancient Roman
world, while others have undergone significant times nor were French beans, zucchini (courgettes),
changes; carrots of different colors were consumed, and corn (maize, i.e., modern source of polenta). Also,
but not in orange. while the precursors of Brussels sprouts, artichokes,
sweet peas, rutabaga, and possibly cauliflower prob-
Butcher's meat was an uncommon luxury, and ably existed in Roman times, the modern cultivated

NAKED FOOD™ COOKBOOK 23

 forms we think of were not developed until the late region. A process called nixtamalizacion (soaking dry
Middle Ages and early Renaissance times. corn in lime water) was used to soften the corn into
dough, called nixtamal or masa. This was prepared
Cabbage was eaten both raw (sometimes dipped in in a variety of ways to make porridges and breads.
vinegar) and cooked. Cato greatly esteemed cabbage, Many tribes grew beans and enjoyed them as
believing it to be good for the digestion, and believing succotash, a dish made mainly of beans and corn.
that if a sick person ate a great deal of cabbage and Tubers (roots), also widely eaten, were cooked slowly
bathed in his urine, he would recover. Legumes were in underground pits until the hard tough root
limited to dried peas, sweet peas, lupines, lentils, and became a highly digestible gelatin-like soup. It is
fava beans. Regarding the chickpea, the Romans knew estimated that 60% of modern agricultural
several varieties such as venus, ram, and punic. They production in the United States involves crops
were both cooked down into a broth and roasted as domesticated by Native Americans.
a snack. The Roman gourmet Apicius gives several
recipes for chickpeas. They also ate walnuts, almonds, Maple sugar cane comprised 12% of the Native
hazelnuts, pine nuts, and sesame seeds, which they American diet. The Native American name for maple
sometimes pulverized to thicken spiced, sweet wine sugar is Sinzibuckwud (drawn from the wood). Sugar
sauces for food flavoring. was a basic seasoning for grains and breads, stews,
teas, berries, and vegetables. In the Southwest, the
NATIVE AMERICAN NUTRITION Native Americans chewed the sweet heart of the
When Christopher Columbus dropped anchor on agave plant. Many tribes preferred broth and
the shores of San Salvador in the Caribbean Sea, he herbed beverages to water. The Chippewa boiled
believed he reached India. Because he believed he water and added leaves or twigs before drinking
was in India, Columbus named the inhabitants it. Sassafras was a favorite ingredient in teas and
Indians, a term that was soon used to refer to all the medicinal drinks. Broth was flavored and thickened
native inhabitants of North America. with corn silk and dried pumpkin blossoms. Native
Americans in California added lemonade berries to
New settlers in North America had a difficult time water to make a pleasantly sour drink.
learning how to grow food and harvest crops to
sustain their colonies through the land's harsh
winters. The Native Americans, on the other hand,
were accustomed to the climate and the land's
nuances, and were familiar with what types of food
were available to them during the different times of
the year. They did not go hungry as the settlers did.
The Native Americans were skilled agriculturists,
nomadic hunters, and food gatherers who lived in
relatively egalitarian communities where both the
women and men had equal responsibilities.

The diets of Native Americans varied by geograph-

ic region and climate. The most widely grown and
consumed plant foods were maize (or corn) in the
mild climate regions and wild rice in the Great Lakes

24 MASTER PLANTS
 Origins Of Vegetarianism

The earliest records of (lacto) vegetarianism come and animal life are so entwined that to kill an animal
from ancient India and ancient Greece in the 5th cen- is virtually the same as killing a fellow human.
tury BCE. In the Asian instance the diet was closely
1

connected with the idea of nonviolence toward “Everything changes; nothing dies; the soul roams to
animals (called ahimsa in India) and was promoted and fro, now here, now there, and takes what frame
by religious groups and philosophers. 2 Among the it will, passing from beast to man, from our own form
Hellenes, Egyptians and others, it had medical or to beast and never dies... Therefore lest appetite and
Ritual purification purposes. greed destroy the bonds of love and duty, heed my
message! Abstain! Never by slaughter dispossess
Ancient Greek philosophy has a long tradition of souls that are kin and nourish blood with blood!”3
vegetarianism. Pythagoras was reportedly vegetar-
ian (and studied at Mt. Carmel, where some historians Following the Christianization of the Roman Empire in
say there was a vegetarian community), as his follow- late antiquity, vegetarianism practically disappeared
ers were expected to be. from Europe as it was in other continents, except
India.4 Several orders of monks in medieval Europe
Roman writer Ovid concluded his magnum opus restricted or banned the consumption of meat for
Metamorphoses, in part, with the impassioned ascetic reasons, but none of them eschewed fish. 5
argument (uttered by the character of Pythagoras)
that in order for humanity to change, or metamor- It re-emerged during the Renaissance,6 becoming
phose, into a better, more harmonious species, it more widespread in the 19th and 20th centuries. In
must strive toward more humane tendencies. He 1847, the first Vegetarian Society was founded in the
cited vegetarianism as the crucial decision in this United Kingdom; Germany, the Netherlands, and
metamorphosis, explaining his belief that human life other countries followed. The International

NAKED FOOD™ COOKBOOK 25

 Vegetarian Union, a union of the national societ- In several Sanskrit texts of Mahayana Buddhism,
ies, was founded in 1908. In the Western world, the Buddha instructs his followers to avoid meat.8
popularity of vegetarianism grew during the 20th However, each branch of Mahayana Buddhism
century as a result of nutritional, ethical, and more selects which sutras to follow, and some branch-
recently, environmental and economic concerns. es, including the majority of Tibetan and Japanese
Buddhists, do eat meat, while many Chinese Buddhist
Ancient Religious Thinking & Beliefs IN branches do not.
RELATION TO NUTRITION
Hinduism
The first reliable evidence of vegetarian practices Paths of Hinduism hold vegetarianism as an ideal.
date roughly from the sixth century BCE and are There are three main reasons for this: the principle
associated with the birth of the first great religious of nonviolence (ahimsa) applied to animals; the
movements: intention to offer only "pure" (vegetarian) food to a
• Hinduism, where there are many arguments in deity and then to receive it back as prasad; and the
favor of vegetarianism and practices. conviction that a sentient diet is beneficial for a
• The Zoroastrismo, built in ancient Persia (now healthy body and mind, and that non-vegetarian
Iran) and then spread and became established food is detrimental for the mind and for spiritual
in all of Central Asia. Based on the teachings of development. However, the food habits of Hindus
the prophet Zoroastro (or Zarathustra), the belief vary according to their community and accord-
was to be vegetarian and it opposed to any kind ing to regional traditions. Historically and currently,
of violent action. those Hindus who eat meat prescribe Jhatka meat.9
• The Giainismo, born in India and based on the
teachings of Mahavira, proposed to the faithful a Islam
strictly vegetarian diet. Followers of Islam, or Muslims, have the freedom
• Buddism, also born in India under the leadership of choice to be vegetarian for medical reasons or
of Buddha, urging the respect for all sentient if they do not personally like the taste of meat.
beings and the defense of life. However, the choice to become vegetarian for
• The Taoismo, developed in China based on the non-medical reasons can sometimes be controver-
work of Laozi, regarded nature as sacred, a sial. Though some more traditional Muslims may
conception which favored the spread of keep quiet about their vegetarian diet, the number of
vegetarian habits to many of his followers. vegetarian Muslims is increasing.10
• Other denominations that advocate a vegetar-
ian diet include the Seventh-day Adventists, the Vegetarianism has been practiced by some influential
Rastafari movement, the Ananda Marga move- Muslims including the Iraqi theologian, Râbi‘ah al-
ment and the Hare Krishnas. ‘Adawîyah of Basrah, and the Sri Lankan Sufi master
Bawa Muhaiyaddeen who established The Bawa
Buddhism Muhaiyaddeen Fellowship of North America. The
If Buddhist monks "see, hear, or know" a living ani- former Indian president Dr. A. P. J. Abdul Kalam is
mal was killed specifically for them to eat, they must also famously a vegetarian.
refuse it or else incur an offense.7 However, this does
not include eating meat which was given as alms In January 1996, The International Vegetarian Union
or commercially purchased. announced the formation of the Muslim Vegetarian/
Vegan Society.

26 MASTER PLANTS
Jainism Epiphanius, and Jewish philosopher Philo, the
Followers of Jainism believe that all living organisms, Essenes were Jews who kept all the Jewish
even micro-organisms, are living and have a soul, observances, but were nonviolent toward all
and have one or more senses out of five senses, and living creatures and considered it unlawful to eat
Jains go to great lengths to minimize any harm to meat or make sacrifices with animals. As a member
any living organism. Most Jains are lacto-vegetarians of this group, Jesus would have to have been a
but more devout Jains do not eat root vegetables vegetarian,1 as was His brother James (Jacob) and all
because they believe that root vegetables contain His disciples. It is purported that this community
many more micro-organisms as compared to other also had Joseph and Mary as members, as well as
vegetables, and that, by eating them, violence to many of the principal people in Christ's life. Jesus
these micro-organisms is inevitable. So they focus supposedly received his early training there from
on eating beans and fruits, whose cultivation does the learned wise men who were part of his
not involve killing of a lot of micro-organisms. community. 2

No products obtained from dead animals are allowed, The main Essene scripture is the Gospel of the Holy
because when a living being dies, a large quantity Twelve, 3 also known as the Gospel of the Nazarenes.
of micro-organisms (called decomposers) will repro- As stated in the scripture, Jesus later traveled
duce in the body. This decomposes the body, and to Egypt, Persia, and into many other countries,
in eating the dead bodies, violence of decompos- learning from the spiritual teachers and wise men;
ers is inevitable. Jain monks usually practice fasting, and along his way, he would heal the sickand care
and when they know through spiritual powers that for the less fortunate.
very little of their life is left, they start fasting until
death.11 Some particularly dedicated individuals are This is the Gospel repeatedly mentioned, described,
fruitarians. Honey is forbidden, because honey is a and quoted by many commentators of the first
collection of eggs, excreta, dead bees, and saliva of century Church. However, this ancient scripture was
bees. Some Jains do not consume plant parts that hidden away for centuries in a Tibetan monastery and
grow underground such as roots and bulbs, because was rediscovered in 1888. Many of the most revered
tiny animals may be killed when the plants are pulled early church fathers, as well as a surprising number
up. of scholars today, have declared that the Gospel of
the Holy Twelve is nothing less than the long-lost
the Essenes original Gospel. According to legend, this Gospel
The members of the ancient community of Essenes was collectively written by the 12 apostles
were also called: Yessenes, Iessenes, Nazarites, and immediately following Christ’s death, and it is the
Nazirs. Based on historical documents and the scripture upon which all of the Biblical synoptic
research of many scholars, it is believed that Jesus Gospels are based.4 This version of the New Tes-
Christ and the early Christians were vegetarians. Jesus tament also portrays Jesus as a strict vegetarian.
was a member of the Nazarenes, an Essene group
living near Mount Carmel in Israel. The Essenes were In the modern-day New Testament, there is a story
one of the main religious sects in first century about Jesus feeding bread and fish to 5,000 people
Palestine. Members wore white and followed a (Mark 6:31-44). As seen in the following story from
vegetarian diet. the Gospel of the Holy Twelve, the food involved
was only bread and grapes; there is no fish. Jesus
According to the 4th century church historian, fed the 5,000 people with six loaves and seven

NAKED FOOD™ COOKBOOK 27

 clusters of grapes. There are countless passages in Essene Way, the Dead Sea Scrolls, the Nag Hammadhi
the Gospel of the Holy Twelve where Jesus Library manuscripts and other recently discovered
teaches to love animals and not eat meat. 5
gospels as the basis for much of their beliefs.

Another aspect that would suggest that Jesus was Although the Bible is not complete and its many
a vegetarian comes from the fact that he spoke and inconsistencies about meat eating and vegetarianism
acted as an Essene and these were, like St. Epiphanius, require thoughtful interpretation, countless passages
vegetarian. Many Essenes became Christians by the that refer to vegetarianism remain. Many Christian
name of Ebionites and Nazarenes. Egisippo says Peter scholars have concluded that vegetarianism is the
being Nazarite was consequently vegetarian like John, ethic more consistent with the spirit of Christ’s
James, and Stephen. The Essenes were making ritual teachings.
ablutions symbolizing the descent of the Spirit and
love feasts, rituals with the blessing of the bread and According to the Dead Sea Scrolls, discovered in 1947
wine. Among them there were neither rich nor poor, in a place where the Essenes lived, the angel said to
and they professed charity toward the needy. They Mary: "You do not eat meat or drink strong drinks
were called merciful, pure, poor in spirit. They did not because the child will be consecrated to God from
hate anyone, whether unfair or foe, but rather prayed the womb of his mother." In the same text, Jesus
for them. They said that the meat will resurrect and will says: "Be respectful and compassionate, not only to
be immortal like the soul. your likes but towards all creatures placed under your
protection." And yet we find that Jesus rebukes
Early Christians fishermen bitterly: "Maybe the fish come to you to ask
According to Steven Rosen in his book, Food for the for the land and its fruits?" Leave your nets and follow
Spirit, “The early Christian fathers adhered to a meat- me, I will make you fishers of souls."
less regime. Many early Christian groups supported
the meatless way of life. In fact, the writings of the Judaism
early Church indicate that meat eating was not While it is neither required nor prohibited for Jews
officially allowed until the 4th century, when the to eat meat, a number of medieval scholars of Jewish
Emperor Constantine decided that his version of religion (e.g., Joseph Albo and Isaac Arama) regard
Christianity would be the version for everyone. A vegetarianism as a moral ideal, not just because of a
meat-eating interpretation of the Bible therefore concern for the welfare of animals, but because the
became the official creed of the Roman Empire, and slaughter of animals might cause the individual who
vegetarian Christians had to practice in secret or performs such acts to develop negative character
risk being put to death for heresy. It is said that traits.
Constantine used to pour molten lead down their
throats if they were captured. One modern-day scholar who is in favor of vegetari-
anism is the late Rabbi Abraham Isaac Kook, the Chief
Some groups that claim spiritual descent from the Rabbi of Mandate Palestine. In his writings, Rabbi
ancient Essenes believe that the 27 books we now Kook speaks of vegetarianism as an ideal, and points
call the New Testament of the Bible and even some to the fact that Adam did not partake of the flesh of
translations of books considered canonical were animals, as all humans and animals were originally
changed to censor certain beliefs such as transmi- commanded by God to only eat plants.12, 13 In context,
gration, the feminine aspect of Divinity, and vege- Rabbi Kook makes those comments in his portrayal
tarianism. These groups use the Nazarean Bible of the of the Eschatological (Messianic) era. However, he

28 MASTER PLANTS
personally refrained from eating meat except on religious principles. The eating of meat is neither
the Sabbath and Festivals, and one of his leading encouraged nor discouraged. The early sect known
disciples, Rabbi David Cohen, known as the "Nazirite" as the Ebionites are considered to have practiced
of Jerusalem, was a devout vegetarian. Several other vegetarianism. Surviving fragments from their
members of Rabbi Kook's circle were also vegetarians. Gospel indicate their belief that, as Christ is the
Passover sacrifice, and eating the Passover lamb
According to some Kabbalists, only a mystic, who is is no longer required; a vegetarian diet should be
able to sense and elevate the reincarnated human observed.
souls and "divine sparks", is permitted to consume
meat, though eating the flesh of an animal might According to Canon Law, Roman Catholics are
still cause spiritual damage to the soul. A number of required to abstain from meat (defined as all animal
Orthodox Jewish vegetarian groups and activists flesh excluding water animals) on Ash Wednesday,
promote such ideas and believe that the halakhic Good Friday, all Fridays of Lent, and all other Fridays
permission to eat meat is a temporary leniency for (subject to the local bishop) as an act of penance.
those who are not ready yet to accept the vegetarian
diet. At a much later time, the Bible Christian Church
founded by Reverend William Cowherd in 1809
Jewish law also commands people to ritually slaugh- followed a vegetarian diet.17 Cowherd was one of
ter animals when killing them, and goes into precise the philosophical forerunners of the Vegetarian
detail on the rituals of both animal sacrifice and Society. Cowherd encouraged members to abstain
ordinary slaughter (shechita). According to medieval from eating of meat as a form of temperance.18
sage Rabbi Shlomo Ephraim Luntschitz, author of the
Torah commentary Kli Yakar, the complexity of these Seventh-day Adventists are encouraged to engage in
laws was intended to discourage the consumption healthy eating practices, and the General Conference
of meat.14
of Seventh-day Adventists Nutrition Council (GCNC)
recommends ovo-lacto-vegetarian diets. They have
Rastafari also sponsored and participated in many scientific
Within the Afro-Caribbean community, a minority studies exploring the impact of dietary decisions upon
is Rastafari, which follows dietary regulations with health outcomes.
varying degrees of strictness. The most orthodox eat
only "Ital" or natural foods, in which the matching of Additionally, some monastic orders follow a veg-
herbs or spices with vegetables is the result of long etarian diet, and members of the Orthodox Church
tradition originating from the African ancestry and follow a vegan diet during fasts.19 There is also a
cultural heritage of Rastafari. "Ital", which is derived strong association between the Quakers and veg-
form the word vital, means essential to human exis- etarianism dating back at least to the 18th century.
tence. Ital cooking in its strictest form prohibits the The association grew in prominence during the 19th
use of salt, meat (especially pork), preservatives, century, coupled with growing Quaker concerns in
colorings, flavorings, and anything artificial.15 Most connection with alcohol consumption, vivisection,
Rastafari are vegetarian.
16
and social purity. The association between the
Quaker tradition and vegetarianism, however,
Christianity becomes most significant with the founding of the
There is no specific teaching on diet in traditional Friends' Vegetarian Society in 1902 "to spread a kindlier
Christianity, except that nothing is forbidden on way of living amongst the Society of Friends."20

NAKED FOOD™ COOKBOOK 29

30 MASTER PLANTS
NAKED FOOD™ COOKBOOK 31
 The Enlightened Diet

Compared to omnivores, vegetarian populations Plant-based diets can meet guidelines for the
have a lower overall mortality rate and in particu- treatment of diabetes and some research suggests
lar benefit from a reduced incidence of many non- that diets that are more plant-based reduce risk of
communicable diseases including heart disease, type-2 diabetes. Rates of self-reported Seventh-day
type 2 diabetes and cerebrovascular disease.1 Adventists (SDA) were less than half of those of the
general population, and, among SDA, vegetarians
Large-scale studies have shown that mortality from had lower rates of diabetes than non-vegetarians.
ischaemic heart disease was 30% lower among Among possible explanations for a protective effect
vegetarian men and 20% lower among vegetarian of vegetarian diet are the Lower BMI of vegetarians
women than in non-vegetarians. Plant-based diets
2
and higher fiber intake, both of which improve insulin
offer lower levels of saturated fat, cholesterol and sensitivity."6
animal protein, and higher levels of carbohydrates,
fibre, magnesium, potassium, folate, and antioxidants On average, vegetarians consume a lower propor-
such as vitamins C and E and phytochemicals. 3
tion of calories from fat (particularly saturated fatty
acids), fewer overall calories, more fiber, potassium,
A badly planned plant-based diet can lead to hyperho- and vitamin C, than do non-vegetarians. Vegetar-
mocysteinemia and platelet disorders; this risk may be ians generally have a lower body mass index. These
offset by ensuring sufficient consumption of vitamin characteristics and other lifestyle factors associated
B12 and polyunsaturated fatty acids.4 A well planned with a vegetarian diet may contribute to the positive
plant-based diet will provide all nutrients in a meat- health outcomes that have been identified among
eater's diet to the same level for all stages of life. 5 vegetarians.7

32 MASTER PLANTS
PLANNING AHEAD Spaghetti squash, Star fruit, Strawberry, Tangerine,
A balanced plant-based diet should include a wide and Tomato.
range of vegetables, fruit, whole grains, herbs, seeds,
nuts, legumes, spices, roots and tubers, fungi, and sea Roots and Tubers.
vegetables. Plant foods should include a variety of the Beet, Carrot, Celeriac, Ginger, Parsnip, Rutabaga, Tur-
following: nip, Jicama, Jerusalem artichoke, Maca, Potato, Sweet
potato, Taro, Yam, Radish, Turnip, Horse Radish, White
Vegetables. radish, Onion, Chives, Garlic, Leek, Shallot, and Green
Artichoke, Arugula, Asparagus, Eggplant, Bok Choy, onion / Scallion.
Broccoli, Brussells sprouts, Cabbage, Cauliflower, Cel-
ery, Chard, Collard greens, Endive, Frisee, Kale, Lettuce, Herbs and Spices.
Mustard greens, New Zealand spinach, Okra, Parsley Allspice, Anise, Basil, Bay leaf, Caraway, Cayenne, Celery
Radicchio, Rhubarb, Spinach, Tat Soi / Rosette Bok Seed, Cilantro, Cinnamon, Chamomile, Chili powder,
Choy, Water chestnut, Watercress, and Wheatgrass. Cloves, Coriander, Crushed red pepper, Cumin, Curry
powder, Dill, Dry Mustard, Fennel, Lavender, Lemon
Legumes. Grass, Marjoram, Nutmeg, Oregano, Parsley, Paprika,
Alfalfa Sprouts, Adzuki Beans, Bean Sprouts, Black Rosemary, Sage, Tarragon, Thyme, Turmeric and Va-
Beans, Black-Eyed Peas, Bola Roja Beans, Borlotti Beans, nilla.
Chickpeas / Garbanzos, Green Beans, Kidney Beans,
Lentils, Lima Beans / Butter Bean, Mung Beans, Navy Nuts and Seeds.
Beans, Pinto Beans, Soy Beans, and Peas. Almond, Beech, Brazil nut, Buckwheat, Cacao, Ca-
shew, Chia, Chestnuts, Coconut, Hazelnut, Macadamia,
Whole Grains. (*Gluten-free whole grains) Pistachio, Mamoncillo, Walnut, Chia, Flax, Hemp,
Amaranth*, Barley, Bulgur, Corn*, Kamut, Millet*, Pine Nut, Pumpkin, Sesame, Sunflower, and Quinoa.
Gluten-free Oats*, Brown Rice*, Rye, Sorghum / Milo*,
Spelt, Teff*, Whole Wheat, and Wild Rice*. Fungi.
All edible types.
Fruits.
Apple, Apricot, Avocado, Banana, Breadfruit, Bilberry, Sea Vegetables.
Blackberry, Blackcurrant, Blueberry, Cherry, Cheri- Chlorella, Dulse, Hijiki, Kombu, Nori, Kelp, Spirulina,
moya, Clementine, Date, Damson, Dragonfruit, Duri- and Wakame.
an, Eggplant, Elderberry, Feijoa, Gooseberry, Grape,
Grapefruit, Goji Berry, Guava, Huckleberry, Jackfruit, PLANT-BASED SUBSTITUTIONS for common
Kiwi fruit, Kumquat, Lemon, Lime, Lychee, Mandarin, foods
Mango, Melon, Cantaloupe, Honeydew melon, Water- Milk Substitutes.
melon, Rock melon, Nectarine, Orange, Peach, Pear, Opt for non-dairy milks such as rice, oat, hemp, nut,
Pepper, Green pepper, Yellow pepper, Red pepper / and grain milks. Coconut milk is also acceptable, but
bell pepper / pimento, Chili pepper / Capsicum, Pitaya, because of its fat content it should be used sparingly.
Physalis / Tomatillo, Plum / Prune (dried plum), Pineap-
ple, Pomegranate, Pomelo, Purple Mangosteen, Raisin, Sugar Substitutes.
Raspberry, Rambutan, Squash, Acorn squash, Butter- Use fresh fruit as natural sweetener, or dry fruit
nut squash, Banana squash, Zucchini, Cucumber, Gem such as dates, figs, cranberries, apricots, and raisins.
squash, Hubbard squash, Squash, Pumpkin, Soursop, For liquid sweeteners use organic, 100% pure

NAKED FOOD™ COOKBOOK 33

 maple syrup, and alcohol-free, vanilla extract. sugar cane. It is also a good source of B12 and protein,
and can be used as a cheese-flavoring ingredient.
Oil Substitutes.
- Baking without Oil: Replace the oil called for in a Salt Substitutes
recipe with half the amount of another moist Miso, salt-free seasoning, and tamari, are good salt
food, such as apple sauce, mashed bananas, mashed alternatives for a wide variety of recipes.
potatoes, mashed pumpkin, or tomato sauce.
- Sautéing without Oil: Replace the oil with SUPPLEMENTS
vegetable broth, water, apple cider, sherry, rice Vitamin B12. The recommended dosage of Vitamin B12
vinegar, tamari, white or red wine, or lemon juice. is 2,500 mcg (µg) of cyanocobalamin once per week,
ideally as a chewable, sublingual, or liquid supplement
Pasta Substitutes or 250mcg daily.
Use gluten-free whole grain, quinoa, buckwheat, Vitamin D: The recommended dosage is sunlight for
rice and plant-based varieties. Whole foods such as 25-30 min daily, or a daily Vitamin D3 supplement made
carrots, zucchini, and squash also make great raw or from Cholecalciferol.
cooked pasta substitutes.
COOKWARE, bakeware & containers
Egg Substitutes Use non-stick, Teflon and chemical free cookware.
- Baking without eggs: Acceptable cookware materials include glass, non
1 egg equals ½ banana, or ¼ pureed fruit. stick-coated pans and bakeware, silicone-coated
1 egg equals 1 Tbsp. ground flaxseed + 3 Tbsp. water bakeware, solid silicone bakeware, and ceramic.
1 egg equals 1 tsp. ground chia seeds + 3 Tbsp. water Creamic based cookware is ideal.

- Cooking without eggs: For quiche, non-egg scram- Iron, aluminum, copper, and any other metal cookware
bles, and frittatas, use organic non-gmo, soft tofu. should be avoided. Use parchment paper sheets in
between cooking trays and food, unless using
Meat Substitutes silicone, ceramic, or glass. Avoid the contact of food
Tofu, Seitan, and Tempeh. and aluminum foil. All soft and heavy metal cooking or
Both Tofu and Tempeh are based on soybeans, storing kitchen materials should be avoided.
therefore, if used, they should come from organic,
and non-gmo sources. These are both high in protein, Great additions to the kitchen are a pressure cooker,
omega-3’s, iron, and fiber. Seitan is made of wheat a rice cooker, a dehydrator, and a metal-free teakettle.
protein, or gluten, so it should be avoided with Keep plenty of glass airtight containers to store food
gluten intolerant plant-based diets. in the refrigerator and in the pantry. Opt for silicone
or BPA free ice makers, as well as PBA-free disposable
Cheese Substitutes food containers. Other necessary utensils include
Nuts and seeds make great cheese alternatives. Sun- wooden cutting board, strainer, colander, shredder,
flower and pumpkin seeds as well as cashews, pine slicer, food processor, high power blender, mandolin,
nuts, macadamia, or almond nuts blended with and a good set of stainless steal or porcelain cutting
onion, garlic, miso, soy sauce, herbs, legumes, and knives. Cooking utensils should always be BPA free,
cooked potatoes can satisfy any cheese craving. and made of silicone and wood materials.

Nutritional Yeast is cultured yeast from molasses and

34 MASTER PLANTS
The Master Plants
38 Arugula
42 Asparagus
46 Avocado
50 Beet
54 Bell Pepper
58 Blueberry
62 Brazil Nuts
66 Broccoli
70 Buckwheat
74 Cacao
78 Chia
82 Chickpea
86 Fig
90 Fungi
94 Garlic
98 Ginger
102 Goji
106 Hemp
110 Kale
114 kelp
118 Lemon
122 Lentil
126 OatS
130 Persimmon
134 Pomegranate
138 Quinoa
142 rosemary
146 Soursop
150 Spinach
154 Sweet Potato
158 Tomato
162 Turmeric
166 Wheatgrass

NAKED FOOD™ COOKBOOK 35

36 MASTER PLANTS
 The Recipes
Apulia Rucola Salad With Cranberry & Citrus Chia Dressing 40
Damascus Crusted Asparagus With HEMP & Garlic 'Parmigiano' 44
Aztec Avocado Boats With Veggies & Pine Nuts 48
Marrakesh Beet Chips With Turmeric & Onion Seasoning 52
Andean Pepper Rolls With Wine & Basil Glaze 56
Blueberry Hopi Parfait With Rolled Oats & Mint 60
Carioca Pear Crumble With Cranberry Nut Crust 64
Emperor's Broccoli Soup With Kale & Bay Leaves 68
Nepal's Buckwheat Bowl With Kale, Onions & Bay 72
Olmec Choco Bites With Oats & Carrots 76
Incan Chia Pudding With Mint Avocado Cream 80
Lebanese Chickpea Stew With Tomato & Parsley 84
Babel Fig Bars With Flax, Hemp & Cacao 88
Tibetan Stuffed Squash With Fungi, Quinoa & Basil 92
Kazakh Lentil Soup With Chard, Tomato & Garlic 96
Ming Ginger Gazpacho With Apple, Carrot & Thyme 100
Himalayan Goji Rice With Coconut & Almonds 104
Qi Carrot Wraps With Hemp Hummus & Sprouts 108
Mesopotamian Kale Pesto With Lemon & Pistachio 112
Madagascar 'Tuna' Rolls With Kelp & Parsley 116
Tantric Lemon Bliss With Pecans & Lemon Cream 120
Plato's Powered Bowl With Tomato & Quinoa 124
Pharaoh's Holy Bites With Hemp, Oats & Peach 128
Zen Persimmon Dip With Jalapeños & Cilantro 132
Shiva's Vitamin Water With Pomegranate & Mint 136
Quechua Quinoa Salad With Basil, Peppers & Tofu 140
Sumerian Rosemary Bake With Potatoes, Onion & Tomato 144
El Dorado's Golden Ice Cream With Dates & Mint 148
Persian Green Antioxidant With Maca & Chia 152
Polynesian Layered Bake With Cranberries, Hemp & Figs 156
Mayan Ratatouille With Turmeric & Fresh Herbs 160
Vedic Turmeric Croquettes With Carrot, Chickpeas & Flax 164
Wheatgrass Manna Shot 168

NAKED FOOD™ COOKBOOK 37

 ARUGULA

Eruca sativa is an edible annual Benefits

plant, commonly known as salad It is a rich source of certain phy-
rocket, rucola, rucoli, rugula, cole- tochemicals such as indoles,
wort, roquette and, in the United thiocyanates, sulforaphane, and
States, arugula. iso­thiocyanates. Together, these
compounds have been found to
Ancient History counter carcinogenic effects of
Grown as an edible herb in the estrogen and thus help protect
Mediterranean area since Ro- against prostate, breast, cervical,
man times, it was mentioned by colon, ovarian cancers by virtue
various classical authors as an of their cancer-cell growth inhi-
aphrodisiac, most famously in bition, and cytotoxic effects on
a poem long ascribed to Virgil. cancer cells.
Some writers assert that during
the Middle Ages it was forbidden In addition, di-indolyl-methane
to grow rocket in monasteries. (DIM), a lipid soluble metabolite,
It was listed, however, in a de- has immune modulator, anti-bac-
cree by Charlemagne of 802, as terial, and anti-viral properties
one of the pot herbs suitable for (by potentiating Interferon-Gam-
growing in gardens. Gillian Reilly, ma receptors). DIM has currently
author of the Oxford Companion been found application in the
to Italian Food, states that be- treatment of recurring respira-
cause of its reputation as a sexual tory papillomatosis caused by the
stimulant, it was "prudently Human Papilloma Virus (HPV)
mixed with lettuce, which was and is in Phase III clinical trials for
the opposite" cervical dysplasia.

38 MASTER PLANTS
 EXCELLENT SOURCE OF FOLATE.
100 g of fresh greens contain 97 µg
VITAMIN A. or 24% of folic acid. When given to
100 g fresh leaves contain 1424 µg the anticipant mothers during their
of beta-carotene, and 2373 IU of conception time, folate can help
vitamin A. Carotenes convert into prevent neural tube defects in the
vitamin A in the body which help VITAMIN K
newborns.
protect from skin, lung and oral 100 g provides about 90% of RDA.
cavity cancers. Promotes osteotrophic (bone for-
mation and strengthening) activity.
It also limits neuronal damage in
the brain, an important role in the
treatment of Alzheimer's patients.

• Vitamin A, RAE 24
NUTRIENTS • Vitamin A, IU 47.5
per cup • Beta Carotene 28.5 mcg
• Vitamin K 21.7 mcg

• Lutein + Zeaxanthin 711 mcg

NUTRIENTS • Calcium 32 mg
per cup • Phosphorous 1.0 mg
• Potassium 7.4 mg

NAKED FOOD™ COOKBOOK 39

 Apulia Rucola Salad
With Cranberry & Citrus Chia Dressing

40 MASTER PLANTS
 Yield: 2 Servings

INGREDIENTS
For the salad
• 1 handful organic arugula, washed
• 1 handful organic spinach, washed
• ½ cup dried cranberries
• 1 ripe avocado
• ½ cup almonds, sliced

For the dressing

• 1 Tbsp. chia seeds
• Juice of ½ organic orange
• Juice of 1 organic lemon
• ½ tsp. tamari

METHOD
For the dressing
In a small dish, mix the orange and lemon juices
with the chia seeds. Add tamari and stir until the
chia seeds are distributed.

For the Salad

Add arugula and spinach, distributing both in-
gredients equally into two salad dishes. Sprinkle
almonds and cranberries. Pour dressing on the
entire salad. Enjoy immediately.

NAKED FOOD™ COOKBOOK 41

 ASPARAGUS

Asparagus officinalis is a spring Benefits

vegetable, a flowering peren- Fresh asparagus spears are a good
nial plant species in the genus source of anti-oxidants such as
Asparagus. lutein, zea-xanthin, carotenes,
and crypto-xanthins. Together,
Ancient History these flavonoid compounds help
This garden plant originated in remove harmful oxidant free
the eastern Mediterranean coun- radicals from the body protect
tries and traces of wild varieties it from possible cancer, neuro-
have been discovered in Africa. degenerative diseases, and viral
Archaeologists believe that it infections.
was also cultivated in Egypt. In
ancient Greece, asparagus was The shoots are also rich in B-com-
considered to be a plant with plex group of vitamins such as
sacred and aphrodisiac virtues, thiamin, riboflavin, niacin, vitamin
and the Greeks were interested B-6 (pyridoxine), and pantothenic
in its biological and pharma- acid. These groups of vitamins
ceutical qualities. Hippocrates, are essential for optimum cellular
the ancient Greek doctor, used enzymatic and metabolic func-
asparagus to treat diarrhea and tions. Asparagus is rich in miner-
pains of the urethra. This plant als, especially copper and iron.
contains asparagine, known In addition, it has small amounts
for it diuretic properties. The of some other essential minerals
Romans, appreciated the plants and electrolytes such as calcium,
for its gastronomic qualities in- potassium, manganese, and
stead. phosphorus.

42 MASTER PLANTS
 FOLATE.
100 g of spears provide about 54 µg
FIBER. or 14% of RDA of folic acid.
100 g provide 2.1 g of fiber, which Folates are one of the important
helps control constipation condi- co-factors for DNA synthesis inside
tions, decrease (LDL) cholesterol the cell.
levels by binding to it in the in- IBS BENEFITS.
testines, and regulate blood sugar Asparagus have long been used in
levels. many traditional medicines to treat
conditions like dropsy and irritable
bowel syndrome.

• Folate 70 mcg
NUTRIENTS • Phosphorus 70 mg
per cup • Potassium 271 mg
• Beta Carotene 602 mcg

• Lutein + Zeazanthin 951

NUTRIENTS • Choline 21.4
per cup • Quercetin 18.7
• Isorhamnetin 7.6

NAKED FOOD™ COOKBOOK 43

 Damascus Crusted Asparagus
With Hemp & Garlic 'Parmigiano'

44 MASTER PLANTS
 Yield: 1 Dish

INGREDIENTS
• 1 bunch of organic, fresh asparagus, washed
and untrimmed
• 6 cloves organic garlic
• 2 tsp. non-gmo, tamari
• ½ cup hemp seeds
• ½ cup nutritional yeast
• Sprinkle of ½ lemon

METHOD
In a food processor, blend garlic cloves, hemp,
and tamari for about 20 seconds or until com-
pletely minced and juicy but not liquid. Pour
into a small container and mix in the nutritional
yeast one spoonful at a time and until mix is
homogeneous.

Spread the mixture on a large enough flat surface

that allows to roll in the asparagus, a large piece of
baking paper will work. On a cutting board, trim
the asparagus end that is not green. Rinse each
asparagus under running water and roll in the
garlic-hemp-yeast mix.

Set asparagus on a silicone or glass baking dish

and bake at 300 degrees for 25 minutes. For extra
browning add another 10 more minutes to bake.
Sprinkle some lemon over asparagus and serve.

NAKED FOOD™ COOKBOOK 45

 AVOCADO

Persea americana, or the avoca- Benefits*

do, is believed to have originated Avocados offer nearly 20 vitamins
in the state of Puebla, Mexico, and minerals in every serving,
though fossil evidence suggests including potassium, lutein, and
similar species were much more folate. They are high in fiber and
widespread millions of years vitamins B, C and E. Researchers
ago, occurring as far north as at the University of California,
California at a time when the compared the effects of whole
climate of that region was more avocado extract with those of
hospitable to them. lutein, one of the carotenoids
found in avocados.The whole
Ancient History avocado had a significant effect,
Ancient Aztec civilization thought while lutein alone had virtually
the avocado was a powerful none. It is not yet clear whether
symbol of fertility and offered avocado’s apparent effects are
the fruit to the dead as a gift in due to monounsaturated fat,
the afterlife. In the native tongue vitamin E, or other nutrients
of the Aztecs, the name for working alone or in combination.
avocado translates to testicle.
When the Spanish conquered *Doctor's Note: The consumption
the Aztecs, they brought avocado of some nuts and avocado are ac-
to the rest of the world, promot- ceptable for people with no heart
ing it as a rare and pleasant fruit, disease who are able to achieve
with a buttery taste that nour- a cholesterol of 150 and LDL of
ished and strengthened the body 80 or under, without cholesterol
with lust. lowering drugs.

46 MASTER PLANTS
 FIBER.
A 100 gram (3.5 ounce) serving of
POTASSIUM BOOSTER. avocado contains 7 grams of fiber,
100 g (3.5 ounce) serving contains which is 27% of the recommended
14% of the RDA, compared to 10% daily amount.
in bananas, which are a typical
high potassium food. High potas- GOOD FATS.
sium intake is linked to reduced Avocados are high in monoun-
blood pressure. saturated fat. HDL cholesterol helps
lower LDL (bad cholesterol), when
consumed in moderation.

• Energy 322
NUTRIENTS • Protein 4g
per cup
• Total Lipid(Fat) 29.47 g

• Carbohydrate, by difference 17.15 g

NUTRIENTS • Fiber, total dietary 13.5 g
per cup
• Fatty Acids 19.69 mg

NAKED FOOD™ COOKBOOK 47

 Aztec Avocado Boats
With Veggies & Pine Nuts

48 MASTER PLANTS
 Yield: 6 Servings

INGREDIENTS
• 3 ripe hass avocados
• 8 organic cherry tomatoes, sliced in half
• ½ cup organic bell peppers, diced
• ½ cup organic, non-gmo, corn kernels
• ¼ cup pine nuts
• Juice of 1 lemon
• Fresh Cilantro
• Fresh Basil
• Pinch pepper

METHOD
Cut avocados in half and discard the seed.
While carefully leaving a ¼” edge closest to the
avocado skin, scoop out most of the pulp. Dice the
scooped pulp. Set aside.

In a mixing bowl, combine the rest of the

ingredients. Stir. Add diced avocado and sprinkle
lemon juice. Fill up avocado boats with veggie
mixture and top with pine nuts. Enjoy.

NAKED FOOD™ COOKBOOK 49

 BEET

Beta vulgaris is grown for their Health Benefits

edible taproots and their greens. Beets are a unique source of phy-
These varieties have been classi- tonutrients called betalains. Beta-
fied as B. vulgaris subsp. vulgaris nin and vulgaxanthin have been
Conditiva Group. shown to provide antioxidant,
anti-inflammatory, and detoxifi-
Ancient History cation support.
The wild beet, the ancestor of The betalin pigments in beets
the beet with which we are fa- support the body's Phase 2 de-
miliar today, is thought to have toxification process, which oc-
originated in prehistoric times in curs when broken down toxins
North Africa and grew wild along are bound to other molecules to
Asian and European seashores. In be excreted from the body. Tradi-
these earlier times, people exclu- tionally, beets are valued for their
sively ate the beet greens and not support in detoxification and
the roots. The ancient Romans helping to purify the blood and
were one of the first civilizations liver.
to cultivate beets to use their Beets are known to lower blood
roots as food. The tribes that in- pressure, boost stamina, and pro-
vaded Rome were responsible tect from various forms of cancer.
for spreading beets throughout Beet greens actually have more
northern Europe where they were iron than spinach (another leafy
first used for animal fodder and green in the same botanical fam-
later for human consumption, be- ily) as well as a higher nutritional
coming more popular in the 16th value overall than the beetroot
century. itself.

50 MASTER PLANTS
 LOWERS BLOOD PRESSURE.
Nitrates in beets, are converted into
POTASSIUM BOOSTER. nitric oxide in the body, which in
Beets are high in immune-boosting turn helps to relax and dilate blood
vitamin C, fiber, and potassium, es- vessels, improving blood flow and
sential for healthy nerve and muscle lowering blood pressure.
function, and manganese, beneficial EAT THE GREENS.
for bones, liver, kidneys, and pan- Beet greens boost bone strength,
creas. help fight Alzheimer's disease, and
stimule the production of antibodies
and white blood cells.

• Potassium 518.50 mg
NUTRIENTS • Phosphorus 64.60 mg
per cup • Magnesium 39.10 mg
• Calcium 27.20 mg

• Protein 2.86 g
NUTRIENTS • Carbohydrates 16.93 g
per cup • Calories 74.80
• Beta-Carotene 35.70 mcg

NAKED FOOD™ COOKBOOK 51

 Marrakesh Beet Chips
With Turmeric & Onion Seasoning

52 MASTER PLANTS
 Yield: 1 Bowl

INGREDIENTS
• 2 organic beets
• 1 organic sweet potato
• 1 yucca or cassava
• ½ cup fresh turmeric, minced or 4 Tbsp.
organic turmeric powder
• ½ cup organic onion, minced or 4 Tbsp.
organic onion powder

METHOD
To prepare the yucca or cassava, simply remove
the skin with the help of a peeler. Rinse and set
apart. Using an adjustable ceramic or BPA-free
mandolin, slice the beets, sweet potato and
yucca in the 0.5mm setting. Put the slices in a
large bowl.

Dehydrate the chips in a dehydrator on at least

115 degrees for 24 hours or until crispy. Makes
about 2 dehydrator trays of chips. They start to
get soggy soon after they are taken out of the
dehydrator, so place them in an airtight container
and consume them within a few days. For crispier
chips leave in the dehydrator for another 2 hours.

Chef’s Note: Regular potatoes (not sweet pota-

toes) are part of the nightshade family and contain
natural toxins when consumed raw.

NAKED FOOD™ COOKBOOK 53

 BELL PEPPER

Capsicum annuum, is a cultivar Benefits

group of plants that produce Capsicum peppers are rich sourc-
fruits in different colors, includ- es of antioxidants and vitamin C.
ing red, yellow, orange, green, Compared to green peppers, red
chocolate/brown, vanilla/white, peppers have more vitamins and
and purple. Bell peppers are nutrients. The level of carotene,
sometimes grouped with less like lycopene, is nine times higher
pungent pepper varieties as in red peppers. Red peppers have
"sweet peppers." twice the vitamin C content of
green peppers. Red and green
Ancient History bell peppers are high in para-
The misleading name "pep- coumaric acid.
per" was given by Christopher
Columbus upon bringing the A cup of chopped peppers of
plant back to Europe. Pepper- any color provides more than
corns, the fruit of an unrelated 100 percent of the daily value of
plant originating from India, the antioxidant vitamin C, which
Piper nigrum, was a highly prized supports tissue health and im-
condiment; the name "pepper" munity. Green bell peppers pro-
was at that time applied in vide 551 international units, IU,
Europe to all known spices with a of vitamin A, per 149 g, or 1 cup
hot and pungent taste. The most chopped. Red bell peppers are
common alternative name of higher in this vitamin, essential
the plant family, "chile", is of to healthy eyesight, with 4,666
Mexican origin, from the Nahuatl IU. Almost a day's worth, based
word chilli or xilli. on a 2,000-calorie diet.

54 MASTER PLANTS
 FIBER & POTASSIUM.
One cup of green pepper contains
CANCER FIGHTER. 261 mg of potassium, while red and
Lycopene, the nutrient that gives red yellow varieties offer more than 300
bell peppers their color, helps fight mg per cup. Bell peppers provide 3 g
free radicals acquired from natural of fiber per cup, which can help regu-
exposure to environmental toxins, LOW CALORIE.
late digestion and cholesterol levels.
and helps prevent certain types of One cup of chopped pepper contains
cancer, especially prostate cancer. between 30 and 40 calories. Peppers
offer a sweet flavor and satisfying
crunch, which makes them a good
substitute for high-calorie chips in
dips such as hummus or salsa.

• Molybdenum 4.60 mcg

NUTRIENTS • Vitamin E 1.45 mg (ATE)
per cup • Fiber 1.85 g
• Pantothenic acid 0.29 mg

• Potassium 194.12 mg
NUTRIENTS • Vitamin K 4.51 mcg
per cup • Phosphorus 23.92 mg
• Magnesium 11.04 mg

NAKED FOOD™ COOKBOOK 55

 Andean Pepper Rolls
With Wine & Basil Glaze

56 MASTER PLANTS
 Yield: 4 Servings

INGREDIENTS
• 2 medium organic tomatoes, sliced
• 1 large organic eggplant
• 2 organic bell peppers
• 2 Tbsp. white wine
• 2 Tbsp. pure organic maple syrup
• Fresh basil leaves
• ½ cup vegetable broth
• 1 tsp. tamari
• 2 cloves garlic

METHOD
In a power blender or food processor, mix ½ cup
of water, vegetable broth, tamari, maple syrup,
garlic and a sprig of basil (about 10 stems with
leaves) until liquid. Slice eggplant thinly length-
wise. Do not remove the skin. Cut out bell
pepper stems and remove the seeds and white
pulp. Slice bell peppers in thin, long pieces. Add
blended liquid to a non-stick pan or griller. Add
wine and sauté eggplant and peppers for about
10 minutes. Put aside. Place eggplant slices on a
flat surface and add 4-5 pepper pieces perpen-
dicularly near the long edge of the eggplant
slice. Roll up eggplant slice along the long side
keeping the peppers inside together to form a
cylinder. Serve rolls and use the remaining
cooking liquid to sprinkle on top. Add fresh
tomato slices and garnish with fresh basil leaves.

NAKED FOOD™ COOKBOOK 57

 BLUEBERRY

Cyanococcus, are perennial Benefits

flowering plants with indigo- Blueberies rank the highest of
colored berries within the ge- any fruit for antioxidants, and one
nus Vaccinium, a genus that also cup delivers 14% of the recom-
includes cranberries and bilber- mended daily dose of fiber and
ries. Native to North America and nearly a quarter of the recom-
introduced into Europe in the mended daily intake of vitamin C.
1930s.
Blueberries are also low in calo-
Ancient History ries, fewer than 100 for a full
The American Indian held the wild cup. They owe their distinct hue
blueberry in very high esteem, to their high anthocyanin con-
due to the fact that the blossom tent, which gives certain fruits
end of each blueberry forms a and veggies their deep blues
five points star. It was believed and reds. Because blueberries
the "Great Spirit" sent these star contain such a high amount of
berries to relieve the hunger of phenols, particularly gallic acid,
children during a famine. blueberries are known as neuro-
protective agents against de-
Indians also used blueberries for generation, neurotoxicity and
medicinal purposes and made a oxidative stress. Clinical stud-
strong aromatic tea from the root, ies have discovered that, unlike
used as a relaxant during child- radiation and chemotherapy
birth. Blueberry juice was used strategies, gallic acid rich foods
for "old coughs" and its tea was like blueberries can kill cancer
believed to help purify the blood. without harming healthy cells.

58 MASTER PLANTS
 SKIN & VISION.
Blueberries contain resveratrol,
DIGESTIVE AID. which reduces damage from over-
Being a natural source of sun exposure, and can naturally
soluble and insoluble fiber, darken the skin. They also help
blueberries can help regulate prevent macular degeneration and
the gastrointestinal track by just HEART HEALTHY.
improve vision.
eating a couple handfuls a day. Blueberry health benefits have also
been shown to lower LDL cholesterol,
raise HDL cholesterol and lower
blood pressure.

• Beta Carotene 47.4 mcg

NUTRIENTS • Vitamin C 14.4 mg
per cup • Vitamin K 28.6 mcg
• Choline 8.9 mg

• Calcium 8.9 mg
NUTRIENTS • Potassium 114 mg
per cup • Copper 0.1 mg
• Manganese 0.5 mg

NAKED FOOD™ COOKBOOK 59

 Blueberry Hopi Parfait
With Rolled Oats & Mint

60 MASTER PLANTS
 Yield: 3 Servings

INGREDIENTS
• ½ cup organic blueberries
• ½ cup organic raspberries, or strawberries
• 2 cups gluten-free, rolled oats
• 1 cup non-dairy milk
• 2 dried figs, chopped
• 5 Tbsp. organic, non-gmo, silken tofu
• Fresh Mint leaves

METHOD
On a cutting board, chop a few mint leaves and
set aside. Mix non-dairy milk and silken tofu in a
separate bowl to create the cream. Stir.

In a small serving dish, pour 2 Tbsp. of cream

and top with 1 tsp. of figs. Add 4 Tbsp. of
oats and sprinkle chopped mint on top. Add 1/3
cup of mixed berries and add another 2 Tbsp. of
cream. Repeat the process for every serving and
garnish with extra mint.

Chef’s Note: To enjoy cold, freeze berries for 30

minutes before using.

NAKED FOOD™ COOKBOOK 61

 BRAZIL NUT

Bertholletia excelsa, is a South The Benefits

American tree in the fam- Most of the health benefits of
ily Lecythidaceae. Indigenous Brazil nuts can be attributed to
names include juvia in the its high selenium content. Sele-
Orinoco area. Despite their nium is an important antioxidant
name, the most significant that can protect from the harmful
exporter of Brazil nuts is not effects of free radicals. Free radi-
Brazil but Bolivia, where they cals are highly reactive particles
are called nuez de Brasil. that can oxidize and thereby,
damage the body cells and
Though it is commonly called the tissues.
Brazil nut, in botanical terms it
is the seed from the fruit of this Another important fact about
tree. Brazil nuts nutrition is that
selenium is also required for
Ancient History the proper functioning of the
Native Amazonians cherished thyroid gland. Apart from this,
these delicious nuts, which pro- like other nuts, Brazil nuts can
vided them much-needed pro- assist in controlling weight. High
tein, fats, and other essential nu- protein and fiber content of
trients. It has also been used as these nuts help to control hunger
“carrier or base oil” in traditional and thereby losing weight. Brazil
medicines and aromatherapy, as nuts are also a very rich source
well as in the pharmaceutical and of omega-6 fatty acids that can
cosmetic industries. help lower the risk of cardiovas-
cular diseases.

62 MASTER PLANTS
 MUSCLE HEALTHY.
1oz serving of Brazil nuts contain
SELENIUM POWERHOUSE. 27% of the RDA for magnesium
Brazil nuts provides 774% of the which helps with the functioning of
daily recommended value of se- muscles, the production of protein
lenium. Selenium deficiency may and absorption of energy from
cause anxiety disorders, asthma, BONE, TISSUE, & THYROID HEALTH.
food.
depression, heart disease, rheu- They also offer 25% of the RDA for
matoid arthritis and seizures. copper which can help the body use
iron, maintain bone and connective
tissue health, promote thyroid func-
tion, support the production of mela-
nin and protect and repair tissues.

• Protein 14.32 g
NUTRIENTS • Methionine 1.008 g
per cup • Arginine 2.148 g
• Vitamin E 5.73 mg

• Calcium 160 mg
NUTRIENTS • Magnesium 376 mg
per cup • Potassium 659 mg
• Selenium 1917 μg

NAKED FOOD™ COOKBOOK 63

 Carioca Pear Crumble
With Cranberry Nut Crust

64 MASTER PLANTS
 Yield: 1 Pie

INGREDIENTS
• 3 organic pears with skin
• 1 cup brazil nuts, whole
• 2 Tbsp. sliced almonds
• 1 cup dried cranberries, goji berries, or
mulberries
• ¼ cup shredded coconut
• ½ cup non-dairy milk
• 2 Tbsp. pure maple syrup

METHOD
In a food processor, chop brazil nuts for 20 seconds
or until minced.

Cut pears in thick pieces and add to a baking-

safe or serving dish. In a separate bowl, mix non-
dairy milk and maple syrup. Stir. Pour liquid over
pears and sprinkle chopped nuts, coconut and
berries. Serve and enjoy.

Chef’s Note: If baking is preferred, follow

the raw version instructions and bake for 20
minutes at 275 degrees.

NAKED FOOD™ COOKBOOK 65

 BROCCOLI

Brassica oleracea, is an edible Benefits

green plant in the cabbage fam- The 3,3'-Diindolylmethane found
ily, whose large flowering head in broccoli is a potent modulator
is used as a vegetable. The word of the innate immune response
broccoli comes from the Italian system with anti-viral, anti-bacte-
plural of broccolo, which means rial and anti-cancer activity.
"the flowering crest of a cab-
bage". Broccoli also contains the com-
pound glucoraphanin, which can
Ancient History be processed into an anti-cancer
Originally, broccoli was mainly compound called sulforaphane.
used to treat gynecological dis- Broccoli is also an excellent source
orders. Then from the 3rd century of indole-3-carbinol, a chemical
B.C.E. it was also used for diges- which boosts DNA repair in cells
tive troubles, tetanus and pos- and appears to also block the
sibly dropsy. In the 1st century growth of cancer cells. The anti-
A.D., skin infections and digestive cancer benefits of broccoli are
issues were the most important greatly reduced if the vegetable
illnesses treated with broccoli. is boiled. Boiling broccoli reduc-
The ancient Roman Cato ad- es the levels of suspected anti-
viced all Roman citizens to grow carcinogenic compounds, such
broccoli in their orchard as all- as sulforaphane, with losses of
purpose medicine. Greek physi- 20–30% after five minutes, 40–
cian Galen, prescribed broccoli to 50% after ten minutes, and 77%
treat a medical condition that was after thirty minutes. Broccoli may
most probably colon cancer. be also be eaten raw.

66 MASTER PLANTS
 SKIN & VISION.
Broccoli contains high levels of both
Vitamin C. calcium and vitamin K, both of which
Broccoli is high in vitamin C and are important for bone health and
dietary fiber. A single serving prevention of osteoporosis.
provides more than 30 mg, and
a half-cup provides 52 mg of vi- HEART HEALTHY.
tamin C. Sulforaphane, one of the isothiocya-
nates (ITCs) in broccoli, may be able
to prevent, or even reverse, damage
to blood vessel linings caused by
inflammation due to chronic blood
sugar problems.

• Folate 168.48 mcg

NUTRIENTS • Fiber 5.15 g
per cup • Phosphorus 104.52 mg
• Choline 62.56 mg

• Potassium 457.08 mg
NUTRIENTS • Magnesium 32.76 mg
per cup • Protein 3.71 g
• Calcium 62.40 mg

NAKED FOOD™ COOKBOOK 67

 Emperor's Broccoli Soup
With Kale & Bay Leaves

68 MASTER PLANTS
 Yield: 4 Servings

INGREDIENTS
• 1 head of organic broccoli with stem, cut in
chunks
• 1 handful organic kale, chopped
• 1 organic red onion, minced
• ½ bell pepper
• 1 Tbsp. organic, non-gmo, light miso paste
• 1 cup low-sodium, organic vegetable broth
• ½ tsp. turmeric
• Fresh bay leaves
• ¼ tsp. paprika
• Cashews for garnish
• Pepper to taste

METHOD
In a food processor, chop onion, pepper and bay
leaves until minced. Pour into a medium-large
size pot under medium heat with ½ cup water. Let
simmer for about 10 minutes.

Add broccoli chunks, kale, and vegetable broth

to a high power blender or food processor. Blend
for 30 seconds or until it becomes a thick liq-
uid. Pour into pot and mix well. Add 2 cups of
water, miso, turmeric, and paprika, and cook for
25 minutes over medium heat. Add pepper to
taste and serve. Garnish with broccoli left over
chunks and a few cashews.

NAKED FOOD™ COOKBOOK 69

 BUCKWHEAT

Brassica oleracea, Fagopyrum Benefits

esculentum) is a plant cultivated Buckwheat is a high fiber seed.
for its grain-like seeds, and also Studies have shown that it helps
used as a cover crop. Despite its slow down the rate of glucose ab-
name, buckwheat is not related to sorption after a meal, making it
wheat, as it is not a grass. Instead, a healthy choice for people with
buckwheat is related to sorrel, diabetes.
knotweed, and rhubarb. Because
its seeds are eaten, it is referred to Buckwheat is also high in man-
as a pseudocereal. ganese, magnesium, copper, and
zinc. It also contains all eight es-
Ancient History sential amino acids, including
Buckwheat is native to Northern lysine, which plays a key role in
Europe as well as Asia. From the collagen production and is not
10th through the 13th century, it produced by the human body.
was widely cultivated in China. Lysine is also beneficial for
It spread to Europe and Russia people prone to cold sores as it
in the 14th and 15th centuries, helps wear them off. Buckwheat
and introduced in the United is listed as a hypoallergenic food,
States by the Dutch during the meaning that it is low in other
17th century. Going back to an- allergy-triggering proteins as
cient times the many parts of the well, and therefore, unlikely to
buckwheat plant have been used cause allergic reactions in most
as a staple food, porridges, teas, humans. Buckwheat also helps
beer, medicine, as well as bed- alleviate existing allergies.
ding and upholstery filling.

70 MASTER PLANTS
 SKIN & HAIR.
Buckwheat is supercharged with B
DIGESTIVE AID. complex vitamins including thiamin,
Experts have suggested that due riboflavin, niacin, pantothenic acid,
to its relatively low digestibil- pyridoxine, and folate. These vita-
ity score, buckwheat protein may mins work both synergistically and
have fiber-like effects, including VARICOSE VEINS & ARTHRITIS
individually to promote healthy skin
constipation-fighting effects and Due to their high concentration of
and strong hair.
anti-cancer activity in the colon. rutin, buckwheat groats are consid-
ered one of the best foods for vari-
cose vein prevention. They have also
been credited with fighting inflam-
matory conditions such as arthritis.

• Copper 1.100 mg
NUTRIENTS • Magnesium 231.00 mg
per cup • Manganese 1.300 mg
• Phosphorus 347.00 mg

• Isoleucine 0.498 g
NUTRIENTS • Leucine 0.832 g
per cup • Lysine 0.672 g
• Niacin 7.020 mg

NAKED FOOD™ COOKBOOK 71

 Nepal's Buckwheat Bowl
With Kale, Onions & Bay

72 MASTER PLANTS
 Yield: 4 servings

INGREDIENTS
• 1 cup organic whole buckwheat groats
• 1 large white organic onion, sliced in chunks
• 2 stalks fresh organic scallions, sliced
• 1 cup shitake mushrooms, sliced
• 3 organic kale leaves, chopped
• 1 ½ cup vegetable broth
• ½ tsp. turmeric
• ¼ piece green bell pepper
• 1 Tbsp. organic, non-gmo, light miso paste
• 2-3 fresh bay leaves

METHOD
In a food processor, chop white onion chunks
until minced. Pour into a small container and set
aside. Using the food processor again, chop kale
and pepper until minced.

Add kale-pepper mix to a large pot and sauté in

½ cup of water for 8-10 minutes. Add 1 extra cup
of water, 1 ½ cup of veggie broth, turmeric, miso,
2-3 bay leaves, buckwheat, and bring to a boil. Stir.
Reduce heat to low and cook 15 minutes.

In a saucepan, sauté mushrooms, white onion,

and ½ cup of water on low medium heat. Stir
occasionally to prevent drying. Add extra water, if
pot gets dry. Add sautéed veggies to the pot, and
mix. Serve and garnish with scallions.

NAKED FOOD™ COOKBOOK 73

 CACAO

The cacao seed, is the dried and Benefits

fully fermented fatty seed of In general, cacao is considered
Theobroma cacao, from which to be a rich source of antioxi-
cocoa solids and cocoa butter dants such as procyanidins and
are extracted. They are the basis flavanoids, which may impart
of chocolate, as well as many Me- anti aging properties. Cacao con-
soamerican foods such as mole tains a high level of flavonoids,
sauce and tejate. specifically epicatechin, which
may have beneficial cardiovascu-
Ancient History lar effects on health.
The Olmecs, were the first people
known to process and eat cacao The stimulant activity of ca-
beans, which they called kakaw. cao comes from the compound
As did other ancient cultures, theobromine, which is less di-
the Olmecs drank their cacao. uretic as compared to theophyl-
Residue left in a small bowl in line found in tea. Prolonged in-
1800 B.C. at Paso de la Amada in take of flavanol-rich cocoa has
southern Chiapas, Mexico, pro- been linked to cardiovascular
vides the earliest evidence of health benefits, though it should
cacao use known today. The be noted that this refers to raw
Olmecs devised the fermenting, cocoa and to a lesser extent,
drying, roasting and grinding dark chocolate, since flavonoids
process that remain the basis of degrade during cooking and
today’s chocolate production. alkalizing processes.
They then passed this knowledge
down to the Mayans.

74 MASTER PLANTS
 PREVENTIVE.
Cocoa beans also contain a sub-
HEART HEALTHY. scance known as epicatechin. This
Polyphenols in cacao beans ben- is a compound are comparable to
efit the cardiovascular system. that of anesthesia and penicillin.
Research indicates that polyphe- Epicatechin is also suspected to help
nols also reduce blood pressure. ALERTNESS.
reduce the risks of diabetes, heart
The magnesium in cacao also in- Cocoa beans reduce anxiety while
disease, cancer, and strokes.
creases heart strength. simultaneously promote alertness. A
cup of cocoa can provide the same
energy as a cup of coffee without
the strong crash afterward, as there
is with a cup of coffee.

• Dietary Fiber 28.5 g

NUTRIENTS • Protein 16.9 g
per oz • Total Fat 11.8 g
• Folate 27.5 mcg

• Phosphorus 631 mg
NUTRIENTS • Potassium 1311 mg
per oz • Ash 5.0 g
• Caffeine 198 mg

NAKED FOOD™ COOKBOOK 75

 Olmec Choco Bites
With Oats & Carrots

76 MASTER PLANTS
 Yield: 10 Bites

INGREDIENTS
• 1 organic carrot
• 1 banana
• ½ cup gluten free rolled oats
• 3 organic dried figs
• 3 organic dates
• 2 tsp. raw cacao
• Shredded coconut (optional)

METHOD
Chop carrot in large pieces. In a food processor,
blend carrots, figs and dates for 10-15 seconds or
until minced. Set aside.

In a large bowl, add banana and oats and

mash with a fork or bare hands. Add car-
rot mix and raw cacao. Blend together until
mixture is uniform. Shape into 1 inch round bites
and set aside.

Pour some shredded coconut on a small

bowl, and roll each bite until coconut covers the
surface.

NAKED FOOD™ COOKBOOK 77

 CHIA

Salvia hispanica, commonly Benefits

known as chia, is a species of A serving of chia seeds has 18 per
flowering plant in the mint fam- cent of the recommended daily
ily, Lamiaceae, native to central intake for calcium, which help
and southern Mexico and Gua- maintain bone and oral health,
temala. The 16th-century Codex and help prevent osteoporosis.
Mendoza provides evidence that
it was cultivated by the Aztec in Chia is being studied as a poten-
pre-Columbian times. Economic tial natural treatment for type-2
historians have suggested it was diabetes because of its ability to
as important as maize as a food slow down digestion. The gelati-
crop. nous coating that develops when
exposed to liquids-can also pre-
Ancient History vent blood sugar spikes.
Pre-Columbian Aztecs and Ma-
yans used chia seeds as a main Chia seeds have been shown
part of their diet. Aztecs used to improve blood pressure in
the seed to stimulate the flow of diabetic patients. It may also
saliva and to relieve joint pain. increase healthy cholesterol
Aztec warriors survived on while lowering total, LDL, and
rations of chia seed, which pro- triglyceride cholesterol. Chia
vided them energy and endur- seeds are packed with omega-3
ance. Indians who lived in what is fatty acids, with nearly five grams
now southwestern United States in a one-ounce serving. These
chew on chia seeds during forced fats are important for brain
marches, or on trade missions. health.

78 MASTER PLANTS
 PHOSPHORUS.
Chia seeds also help maintain
FIBER. healthy bones and teeth. Phos-
A 28-gram or 1oz serving of chia phorus is also used by the body to
has 11 grams of dietary fibre, synthesize protein for cell and
which is about a third of the tissue growth and repair.
recommended daily intake for PROTEIN.
adults. A 28 g serving of these super seeds
has 4.4 grams of protein, nearly 10
per cent of the daily value.

• Zinc 1.0 mg
NUTRIENTS • Manganese 0.6 mg
per oz • Phosphorus 265 mg
• Potassium 44.8 mg

• Protein 4.4 g
NUTRIENTS • Calcium 177 mg
per oz • Total Omega-3 4915 mg
• Total Omega-6 1620 mg

NAKED FOOD™ COOKBOOK 79

 Incan Chia Pudding
With Mint Avocado Cream

80 MASTER PLANTS
 Yield: 2 Servings

INGREDIENTS
• 1 Hass avocado, pitted
• 1 ½ cup almond milk, divided
• 6 Tbsp. chia seeds
• 2 Tbsp. pure maple syrup
• 2 tbsp. raw cacao powder
• Fresh mint

METHOD
Combine 1 cup of almond milk with chia seeds
and stir. Allow the pudding to sit for 5 minutes.
Stir again. Continue to stir every 10 minutes for
30 minutes.

In a high-power blender, mix avocado, ½ cup

almond milk, syrup, and 4-6 mint leaves. Scoop
chia pudding into serving dish and pour
avocado-milk cream over chia seeds.

NAKED FOOD™ COOKBOOK 81

 CHICKPEA

Cicer arietinum, is a legume of Benefits

the family Fabaceae, subfam- Chickpeas, are rich in both sol-
ily Faboideae. Formerly known as uble and insoluble dietary fiber.
the gram, it is also commonly Soluble fiber forms a gel-like
known as garbanzo or garbanzo substance in the digestive tract
bean and sometimes known that snares bile (which contains
as ceci, cece, channa, or Bengal cholesterol) and ferries it out
gram. of the body. Research studies
have shown that insoluble fiber
Ancient History not only helps to increase stool
Ancient people associated chick- bulk and prevent constipation,
peas with Venus because they but also helps prevent digestive
were said to offer medical uses disorders.
such as increasing sperm and
breast milk. They were thought Regular intake of Chickpeas can
to induce menstruation and the lower LDL (bad) and total cho-
production of urine in the treat- lesterol. Garbanzos contain the
ment kidney stones. significant amounts of folate
and magnesium. Folate low-
The first record of garbanzo beans ers the levels of the amino acid,
being consumed dates back homocysteine and strengthens
about seven thousand years the blood vessels. Studies have
B.C.E. in the Mediterranean ba- found chickpeas lower the risk
sin, and subsequently spread to of heart attack.
India and Ethiopia.

82 MASTER PLANTS
 ANTIOXIDANTS.
Chickpeas contain phytochemicals
MANGANESE BOOSTER. called saponins, which can act
Excellent source of the trace min- as antioxidants. These nutrients
eral manganese, an important lower the risk of breast cancer,
nutrient in energy production and protect against osteoporosis, and
antioxidant defenses. One cup of IRON.
minimize hot flushes in post-
garbanzo beans supplies 84.5% of Chickpeas high iron content is par-
menopausal women.
the daily value for this mineral. ticularly important for menstruat-
ing, pregnant or lactating women,
and growing children. Iron is an
integral component of hemoglo-
bin, which aids in energy produc-
tion and metabolism.

• Protein 14.5 g
NUTRIENTS • Calcium 80.4 mg
per cup • Iron 4.7 mg
• Phosphorus 276 mg

• Zinc 2.5 mg
NUTRIENTS • Copper 0.6 mg
per cup • Manganese 1.7 mg
• Folate 282 mcg

NAKED FOOD™ COOKBOOK 83

 Lebanese Chickpea Stew
With Tomato & Parsley
84 MASTER PLANTS
 Yield: 6 Servings

INGREDIENTS
• 1 lb. organic chickpeas*
• 1 organic white onion, finely chopped
• 4 large organic tomatoes, finely chopped
• 2 cups low-sodium, organic vegetable broth
• ½ tsp. cumin
• 2 cloves garlic, chopped
• 1 tsp. salt-free seasoning
• 1 cup water (optional)

METHOD
Soak chickpeas overnight. Discard the soaking
water and rinse beans three or four times under
running water.
In a medium saucepan, add tomatoes, onion,
cumin, seasoning, garlic, and ½ cup of vegeta-
ble broth. Let simmer on low heat until sauce
thickens.
Place chickpeas in pressure cooker with the
remaining vegetable broth and cook 15 minutes.
Carefully open the pot letting the steam out
completely first. Make sure liquid covers
garbanzos, if not, add 1 cup of water. Add the
sauce to chickpeas. Simmer in pressure cook-
er covered for about 10 more minutes in low-
medium heat.
Chef’s Note*: Canned chickpeas can be used as
long as the interior package is BPA-free and alumi-
num-free cans. Skip steps 1 and 3 and cook chick-
peas in saucepan for 15 minutes.

NAKED FOOD™ COOKBOOK 85

 FIG

Ficus carica, is a species of Benefits

flowering plant in the genus Figs are the fruit of the ficus tree,
Ficus, from the family Moraceae, which is part of the mulberry
known as the common fig. family (Moraceae). Figs have a
unique, sweet taste, soft and
Ancient History chewy texture and are littered
The fig tree was held sacred in with slightly crunchy, edible
all countries of Southwestern seeds. Fresh figs are delicate and
Asia, and in Egypt, Greece, and perishable, so are often dried
Italy. The fig is the most talked to preserve
about fruit in the Bible and figs
were mentioned in a Babylonian Figs are often recommended
hymnbook about 2000 BCE. to nourish and tone the intes-
tines and act as a natural laxative
It is definite that a fig tree because of their high fibre
provided the first clothing as content. For centuries, figs have
noted in the Bible, “...the eyes been recommended as a way to
of both of them were opened, correct sexual dysfunction like
and they knew that they were sterility, endurance, or erectile
naked; and they sewed fig leaves dysfunction. It has been a major
together, and made themselves part of mythology and culture,
aprons”, but there is room for and most of the time, it is refer-
speculation that the forbidden enced as a powerful fertility or
fruit might have been a fig, not sexual supplement.
an apple.

86 MASTER PLANTS
 IRON.
Figs are a good fruit source of
MINERALS. calcium. Their high potassium con-
Figs are rich in minerals including tent may counteract the urinary
potassium, calcium, magnesium, excretion of calcium caused by
iron, and copper, and are a good high salt diets. This in turn helps
source of antioxidant vitamins A, FATTY ACIDS.
to keep calcium in bones and
E and K. Dried figs contain phenol,
lessens the risk of osteoporosis.
Omega-3 and Omega-6. Fig leaves
also have an inhibitory effect on
triglycerides, and makes the over-
all number of triglycerides drop.

• Iron 3.0 mg
NUTRIENTS • Magnesium 101 mg
per cup • Potassium 1013 mg
• Copper 0.4 mg

• Protein 4.9 g
NUTRIENTS • Manganese 0.8 mg
per cup • Vitamin K 23.2 mcg
• Calcium 241 mg

NAKED FOOD™ COOKBOOK 87

 Babel Fig Bars
With Flax, Hemp & Cacao

88 MASTER PLANTS
 Yield: 12 bars

INGREDIENTS
• 3 cups organic rolled oats, gluten-free
• ½ cup hemp seeds
• ¼ cup chia seeds
• ¼ cup sesame seeds
• 6 dried figs
• ½ cup organic applesauce
• 2 Tbsp. raw almond butter
• 2 Tbsp. raw cacao powder or raw cacao nibs

METHOD
In a food processor, combine all ingredients. Put
mixture in an 8 x 8 inch glass baking dish and
press mixture firmly against the dish. Put in the
refrigerator or freezer to chill until the mixture
is firm. Cut into bars or squares. Bars will keep
refrigerated in an airtight container for 4-5 days.

NAKED FOOD™ COOKBOOK 89

 FUNGI

A fungus is any member of a large Benefits

group of eukaryotic organisms About 100 species of mushrooms
that includes microorganisms are being studied for their health-
such as yeasts and molds, as well promoting benefits. Of those
as the more familiar mushrooms. hundred, about a half dozen re-
These organisms are classified ally stand out for their ability to
as a kingdom, Fungi, which is deliver a tremendous boost to
separate from plants, animals, your immune system.
protists, and bacteria.
It's important to eat only organi-
Ancient History cally grown mushrooms as they
Fungi has grown wild since pre- absorb and concentrate what-
historic times. Their therapeutic ever they grow in. This is one of
value has been prized in Asian the factors that give mushrooms
countries, where they originated, their potency. Mushrooms are
for thousands of years. They play known to concentrate heavy
a critical role in Asian medici- metals, as well as air and water
nal traditions and were noted in pollutants, therefore healthy
some of the first books on herbal growing conditions is a critical
medicine written thousands of factor. As a defense against bac-
years ago. Mushrooms contain terial invasion, fungi have devel-
some of the most potent natural oped strong antibiotics, which
medicines on the planet. Of the also happen to be effective for
140,000 species of mushroom- humans. Penicillin, streptomycin,
forming fungi, science is familiar and tetracycline all come from
with only 10 percent. fungal extracts.

90 MASTER PLANTS
 FOLATE.
The folate in mushrooms plays an
VITAMIN D. important role in DNA synthesis
Consuming dried white but- and repair, thus preventing the
ton mushroom extract has been formation of cancer cells from mu-
found to be as effective as taking tations in the DNA.
supplemental vitamin D2 or D3 CHOLINE.
for increasing vitamin D levels The choline in mushrooms assists
(25-hydroxyvitamin D). in maintaining the structure of
cellular membranes, aids in the
transmission of nerve impulses,
supports proper fat absorption,
and reduces chronic inflamma-
tion.

• Vitamin D 12.6IU
NUTRIENTS • Thiamin 0.1 mg
per cup • Riboflavin 0.3 mg
• Niacin 2.5 mg

• Protein 2.2g
NUTRIENTS • Choline 12.1 mg
per cup • Copper 0.2 mg
• Selenium 6.5 mcg

NAKED FOOD™ COOKBOOK 91

 Tibetan Stuffed Squash
With Fungi, Quinoa & Basil

92 MASTER PLANTS
 Yield: 4 servings
INGREDIENTS
• 2 organic butternut squashes
• 1 cup dry quinoa
• 2 cups organic vegetable broth
• ½ cup water
• ½ large organic bell pepper, chopped
• ½ large organic red onion, thinly sliced
• 1 cup mushrooms (any edible kind), chopped
• 1 Tbsp. light miso paste
• Fresh basil leaves
• ½ tsp. cumin

METHOD
Preheat oven to 350 degrees. Place whole but-
ternut squash in cooking oven for 10 -15 min-
utes. Pinch with a sharp knife. When knife goes in
easily, squash is ready to be cut. Remove from
heat. Slice butternut squash in half and remove
seeds. Place in oven again pulp-side up and bake
for 30 minutes. Perform the knife test again, and
make sure knife goes in easy throughout the
entire pulp. Remove from heat.
Rinse dry quinoa under water. Transfer to a medi-
um-sized pot. Add broth, water, and miso. Bring
to a boil. Add onion and pepper, and 5-6 basil
leaves and cook for 5 minutes. Reduce heat and
simmer cover with lid slightly open for about 25
minutes. Fluff with a fork and serve.
In a saucepan, sauté mushrooms, cumin, and ½
cup of water on low medium heat. Stir occasionally
to prevent drying. Add extra water if pot gets dry.
Once quinoa is done, add sautéed mushrooms
to the pot, and mix. Stuff butternut squash with
mixture and serve. Garnish with fresh basil.

NAKED FOOD™ COOKBOOK 93

 GARLIC

Allium sativum, commonly Benefits

known as garlic, is a species in Garlic has been tried for treat-
the onion genus, Allium. Its ing an enlarged prostate (benign
close relatives include the onion, prostatic hyperplasia; BPH), dia-
shallot, leek, chive, and rakkyo. betes, osteoarthritis, hayfever
(allergic rhinitis), traveler's diar-
Ancient History rhea, high blood pressure late in
With a history of human use of pregnancy (pre-eclampsia), cold
over 7,000 years, garlic is na- and flu. It is also used for build-
tive to central Asia, and has ing the immune system, prevent-
long been a staple in the ing tick bites, and preventing
Mediterranean region, as well and treating bacterial and fungal
as a frequent seasoning in Asia, infections.
Africa, and Europe. Garlic was
introduced into various regions Other uses include treatment of
throughout the globe by mi- fever, coughs, headache, stom-
grating cultural tribes and ex- ach ache, sinus congestion,
plorers. By the 6th century BC, gout, rheumatism, hemorrhoids,
garlic was known in both China asthma, bronchitis, shortness of
and India, the latter country us- breath, low blood pressure, low
ing it for therapeutic purposes. blood sugar, high blood sugar,
Throughout the millennia, gar- and snakebites. It is also used
lic has been a beloved plant in for fighting stress and fatigue,
many cultures for both its and maintaining healthy liver
culinary and medicinal proper- function.
ties.

94 MASTER PLANTS
 BRAIN CANCER FIGHTER.
Organo-sulfur compounds found
ANTIBACTERIAL. in garlic have been identified as
Some research indicates that effective in destroying the cells in
garlic's anti-bacterial properties glioblastoma, a type of aggressive
might help to prevent food poi- brain tumor.
soning by killing bacteria like E. ANTIBIOTIC.
coli, Staphylococcus aureus, and Diallyl sulfide, a compound in gar-
Salmonella enteritidis. lic, was 100 times more effective
than two popular antibiotics in
fighting the Campylobacter bacte-
rium, according to the Journal of
Antimicrobial Chemotherapy.

• Protein 8.6 g
NUTRIENTS • Vitamin C 42.4 mg
per cup • Vitamin B 61.7 mg
• Calcium 246 mg

• Phosphorus 208 mg
NUTRIENTS • Copper 0.4 mg
per cup • Manganese 2.3 mg
• Selenium 19.3 mcg

NAKED FOOD™ COOKBOOK 95

 Kazakh Lentil Soup
With Chard, Tomato & Garlic
96 MASTER PLANTS
 Yield: 2 Servings

INGREDIENTS
• 1 cup uncooked red lentils
• 5 cloves organic garlic, chopped
• ½ organic red bell pepper, chopped
• 4 medium size organic tomatoes
• 3 organic chard leaves
• 5 cups water
• 1 organic raw sweet potato with skin, diced
• ½ tsp. turmeric
• 1 Tbsp. organic, non-gmo light miso
• 2 organic bay leaves
• ½ lemon
• Fresh cilantro

METHOD
In a food processor, chop garlic, bell pepper,
chard, and tomatoes. Place into a large pot
and sauté on medium heat for 8 minutes. Add
chopped potato, bay, miso, turmeric, 2 cilantro
sprigs, and water. Bring to a boil.

Add lentils and cook for 20-25 minutes on

medium heat, or until lentils are soft. Sprinkle a
bit of lemon (optional), and garnish with chopped
cilantro. Serve.

NAKED FOOD™ COOKBOOK 97

 GINGER

Ginger or ginger root is the Benefits

rhizome of the plant Zingiber Historically, ginger has a long
officinale, consumed as a deli- tradition of being very effective
cacy, medicine, or spice. It lends in alleviating symptoms of
its name to its genus and family, gastrointestinal distress. In herbal
Zingiberaceae. Other notable medicine, ginger is regarded as
members of this plant family an excellent carminative, a sub-
are turmeric, cardamom, and stance which promotes the
galangal. elimination of intestinal gas, and
intestinal spasmolytic, a substance
Ancient History which relaxes and soothes the
Ginger has been a popular spice intestinal tract.
and herbal medicine for thou-
sands of years. In China, for Modern scientific research has
example, ginger has been used revealed that ginger possesses
to help digestion and treat numerous therapeutic properties
stomach upset, diarrhea, and including antioxidant effects, an
nausea for more than 2,000 years. ability to inhibit the formation of
Ginger has also been used to inflammatory compounds, and
help treat arthritis, colic, diarrhea, direct anti-inflammatory effects.
and heart conditions. It has been Ginger is widely used for treat-
used to help treat the common ing loss of appetite, nausea and
cold, flu-like symptoms, head- vomiting after surgery, nausea
aches, and painful menstrual resulting from cancer treatment,
periods. flatulence, stomach upset, colic,
and morning sickness.

98 MASTER PLANTS
 WONDER ROOT.
Ginger has broad-spectrum anti-
PAIN RELIEVER. bacterial, antiviral, antioxidant,
A study found that women ath- and anti-parasitic properties, to
letes taking 3 gr of ginger daily name just several of its more
had significant decrease in muscle than 40 pharmacological actions.
soreness. Ginger is as effective as INFLAMATION AND MIGRANE AID.
ibuprofen in relieving pain from Along with help for muscle and
menstrual cramps in women. joint pain, ginger has been found
to reduce the severity of migraine
headaches as well as the migraine
medication Sumatriptan, with
fewer side effects.

• Magnesium 43.0 mg
NUTRIENTS • Potassium 415 mg
per 100 gr • Copper 0.2 mg
• Manganese 0.2 mg

• Protein 1.8 g
NUTRIENTS • Vitamin C 5.0 mg
per 100 gr • Vitamin B6 0.2 mg
• Calcium 16.0 mg

NAKED FOOD™ COOKBOOK 99

 Ming Ginger Gazpacho
With Apple, Carrot & Thyme

100 MASTER PLANTS

 INGREDIENTS
• 3 organic carrots
• 2” piece of ginger, peeled
• 2 organic red apples with skin, divided
• ½ yellow bell pepper
• 2 cups water
• Fresh thyme
• Pinch pepper

METHOD
On a cutting board, chop carrots, ginger, pepper
and 1 apple into chunks. Add chunks to a high
power blender along with 3 cups of water. Blend
until smooth. For thinner soup, add an extra cup
of water. Refrigerate for 20 minutes (optional).

Dice second apple. Divide liquid into four soup

bowls and top with diced apple and fresh thyme.

NAKED FOOD™ COOKBOOK 101

 GOJI

Lycium barbarum and Lycium Benefits

chinense, also called wolfberry, Goji berries are an excellent
are species of boxthorn in the source of antioxidants such as
family Solanaceae. This plant polyphenols, flavonoids, caro-
family also includes the potato, tenoids and vitamins A, C and E.
tomato, eggplant, deadly night- In fact, the goji berry contains
shade, chili pepper, and tobacco. approximately 500 times more
The two species are native to vitamin C per weight than an
Asia. orange and considerably more
beta-carotene than carrots. These
Ancient History findings are reinforced by the
In traditional Chinese medicine, goji berries' high Oxygen Radi-
the goji is said to act on the Kid- cal Absorbance Capacity (ORAC)
ney and Liver meridians to help score of 3,290, which shows
with lower back pain, dizziness that they contain much larger
and eyesight. They are most often concentrations of antioxidants
consumed raw, made into a tea than most other fruits.
or extract, or as an ingredient in
soups. Native to the Himalayan In addition Goji berries contain
Mountains of Tibet and Mongo- complex starches called Lycium
lia, the goji berry has only been barbarum polysaccharides which
introduced in Western countries may benefit the immune func-
in recent years. Goji has been tion, and may reduce fatigue
used for thousands of years in associated with living at high
Tibet and China, both as a culinary altitude.
ingredient and medicinally.

102 MASTER PLANTS

 BRAIN HEALTHY.
Some researchers suggest that goji
ANTIOXIDANT. berry extracts may improve mood,
Goji berries are believed to help and protect against age-related
maintain a healthy heart and diseases such as Alzheimer's.
circulation, boost the immune sys-
tem, protect against cancer, and IMMUNE SYSTEM.
increase longevity. Goji berries are rich in vitamin A,
which may protect against skin
damage, help maintain night-
vision, and benefit the immune
system in an array of ways.

• Dietary Fiber: 4g
NUTRIENTS • Protein: 4g
per oz • Vitamin A 11.0 IU
• Vitamin B12 0.1 mcg

• Calcium 19.2 mg
NUTRIENTS • Magnesium 57.4 mg
per oz • Phosphorus 72.2 mg
• Potassium 182 mg

NAKED FOOD™ COOKBOOK 103

 Himalayan Goji Rice
With Coconut & Almonds
104 MASTER PLANTS
 Yield: 5 Servings

INGREDIENTS
• 1 cup brown rice
• ½ cup coconut flakes
• 1 tsp. pure maple syrup
• 2 Tbsp. organic, non-gmo, light miso
• 2 ½ cups water
• 1 cup non-dairy milk
• 2” stalk Ceylon cinnamon or ½ tsp. powder
Ceylon cinnamon
• ½ cup goji berries
• ¼ cup almonds

METHOD
In a medium pot, bring water, cinnamon, and
non-dairy milk to a boil. Add rice, syrup, coconut
and miso. Cook on high for 10 minutes. Reduce
to medium heat and cook for another 20 minutes,
until water is absorbed. Mix in berries and serve.
Top with whole or sliced almonds.

NAKED FOOD™ COOKBOOK 105

 HEMP

Hemp, from Old English hænep, Benefits

is a commonly used term for Hemp seeds are a perfect and
high-growing varieties of the natural blend of easily digested
Cannabis plant and its products, proteins, essential fats (Omega 3
which include fiber, oil, and seed. & 6), Gamma Linolenic Acid (GLA),
Hemp is refined into products antioxidants, amino acids, fiber,
such as hemp seed foods, hemp iron, zinc, carotene, phospho-
oil, wax, resin, rope, cloth, pulp, lipids, phytosterols, vitamin B1,
paper, and fuel. vitamin B2, vitamin B6, vitamin
D, vitamin E, chlorophyll, cal-
Ancient History cium, magnesium, sulfur, copper,
In Africa, hemp was used for dys- potassium, phosphorus, and
entery and fevers. In China, hemp enzymes.
was commonly grown as a seed All amino acids essential to
crop throughout the Spring and optimum health are found
Autumn period (770 to 476 BCE), in hemp seeds, including the
Warring States period (476 to 221 rarely found Gamma Linolenic
BCE), the Qin dynasty (221 to 207 Acid (GLA). Hemp seeds are high
BCE), and the Han dynasty (206 in nutritional value and contain
BCE to 220 AD). 20 different varieties of amino
acids and all nine of the essen-
The Li Qi places hemp among tial amino acids. Some essential
the "five grains" of ancient Chi- amino acids can't be naturally
na, which included barley, rice, produced by the body and these
wheat, and soybeans. seeds have the capacity to sup-
plement them in their entirety.

106 MASTER PLANTS

 DIGESTIVE AID.
Whole hemp seeds are comprised
PROTEIN. of 10 to 15 percent fiber, or about
Two tablespoons of hemp seeds 1 gram per 3 tablespoons. Fiber in
contain 6 grams of fat (including food, like hemp seeds, improves
882 mg of ALA), 2 grams of fiber, bowel function by helping prevent
and 5 grams of protein. Hemp MINERAL RICH.
constipation.
seeds are a complete protein plant Hemp seeds are also a rich source
food. of magnesium, phosphorus, iron
and zinc. Three tablespoons meets
50 percent of the daily value for
magnesium and phosphorus, 25
percent of the daily value for zinc
and 15 percent for iron.

• Zinc 3.5mg
NUTRIENTS • Carbohydrate 2.0g
per cup
• Dietary Fiber 1.0g

• Protein 11.0 g
NUTRIENTS
per cup • Iron 2.9 mg
• Magnesium 192 mg

NAKED FOOD™ COOKBOOK 107

 Qi Carrot Wraps
With Hemp Hummus & Sprouts

108 MASTER PLANTS

 Yield: 16 Wraps

INGREDIENTS
For the wraps
• 2 large organic carrots
• 2 Tbsp. pine nuts (aka pignoli)
• Fresh organic sprouts
• Pinch of paprika

For the hummus

• 1 cup or non-BPA can of chickpeas, cooked
• ¼ cup hemp seeds
• ¼ cup non-dairy milk
• 1 tsp. tahini
• 1 tsp. light miso
• 2 Tbsp. fresh squeezed lemon juice
• Pinch of ground pepper

METHOD
Making the hummus
Add all the ingredients to a food processor and
grind until smooth.

Making the wraps

Using an adjustable ceramic or BPA-free
mandolin, slice carrots on the 0.5mm setting.
Lay carrot slices on a flat surface and spread
hummus and sprouts to about ½” from the
edges. Roll carrots to form a cylinder. Top with
extra sprouts, pine nuts and a pinch of paprika.

NAKED FOOD™ COOKBOOK 109

 KALE

Brassica oleracea, is a vegetable Benefits

with green or purple leaves, in Kale is high in beta carotenes,
which the central leaves do not vitamin K, vitamin C, and rich
form a head. It is considered to in calcium. Kale, as with broc-
be closer to wild cabbage than coli and other brassicas, contains
most domesticated forms of sulforaphane, particularly when
vegetables. The species Brassica chopped or minced, a chemical
oleracea contains a wide variety with potent anti-cancer proper-
of vegetables, including broc- ties. Boiling decreases the level
coli, cauliflower, collard greens, of sulforaphane; however, steam-
and brussels sprouts. The culti- ing, microwaving, or stir frying
var group Acephala also includes does not result in significant
spring greens and collard greens, loss.
which are similar genetically. Along with other brassica veg-
etables, kale is also a source of
Ancient History indole-3-carbinol, a chemical
In ancient Greece and Rome which boosts DNA repair in cells
the kale was used as a remedy and appears to block the growth
for stomach and intestinal dis- of cancer cells. Kale has been
comfort . It was eaten raw with found to contain a group of resins
different kinds of nuts or seeds known as bile acid sequestrants,
and also mixed with different which have been shown to lower
vegetables healing their current cholesterol and decrease ab-
diseases. sorption of dietary fat. Steaming
significantly increases these bile
acid binding properties.

110 MASTER PLANTS

 CALCIUM.
Per calorie, kale has more
OMEGA-3 FATTY ACIDS. calcium than milk, which aids in
One cup of kale is filled with preventing bone loss, preventing
10% of the RDA of omega-3 fatty osteoporosis and maintaining a
acids, which help, fight against healthy metabolism.
arthritis, asthma and autoimmune DETOXIFYING
disorders. Kale is filled with fiber and sul-
fur, both great for detoxifying the
body, specially, the liver. It is also
rich in antioxidants, such as caro-
tenoids and flavonoids, which help
protect against various cancers.

• Vitamin K 1062.10 mcg

NUTRIENTS • Vitamin A 885.36 mcg RAE
per cup • Vitamin C 53.30 mg
• Vitamin E 1.11 mg (ATE)

• Magnesium 23.40 mg
NUTRIENTS • Phosphorus 36.40 mg
per cup • Folate 16.90 mcg
• Calcium 93.60 mg

NAKED FOOD™ COOKBOOK 111

 Mesopotamian Kale Pesto
With Lemon & Pistachio
112 MASTER PLANTS
 Yield: 1¼ cups of pesto

INGREDIENTS
• 2 handfuls organic kale, chopped
• 2 small cloves of garlic, peeled
• 1/3 cup raw pistachios, shelled
• ¼ tsp. red pepper flakes
• 1 Tbsp. tamari
• Juice of ½ lemon

METHOD
In a food processor process all ingredients
slowly until smooth and creamy. Store in the
fridge for up to 2 weeks.

NAKED FOOD™ COOKBOOK 113

 KELP

Kelps are large seaweeds (algae) Benefits

belonging to the brown algae, One of the main benefits of kelp is
Phaeophyceae, in the order Lami- its high content of iodine, which
nariales. Kelp grows in under- is a mineral that is essential for
water "forests" (kelp forests) in the correct functioning of the
shallow oceans, and is thought thyroid gland. The thyroid gland
to have appeared in the Miocene, regulates metabolism. If there is
23 to 5 million years ago. The not enough iodine in the diet, the
organisms require nutrient- thyroid is forced to work harder
rich water with temperatures than it should have to, eventu-
between 43 and 57 °F. Known for ally becoming enlarged. Iodine
their high growth rate, the genera deficiency leads to hormonal
Macrocystis and Nereocystis can imbalances, depression, anxiety,
grow as fast as 1.5 ft a day, ulti- excessive weight loss, ovarian
mately reaching 100 to 260 ft. cysts, panic attacks, dry scalp, and
hair loss among others.
Ancient History
Archaeological evidence sug- Kelp is a natural and healthy
gests that Japanese cultures have alternative to salt, as it has a salty
been consuming sea vegetables taste. It is especially important in
for more than 10,000 years. In terms of women's health as it is
ancient Chinese cultures, sea rich in iron, potassium and cal-
vegetables were a noted delicacy, cium, all benefitial for women of
suitable especially for honored all ages, during menstruation,
guests and royalty. pregnancy and for nursing
mothers.

114 MASTER PLANTS

 VITAMINS & ANTIOXIDANTS.
Kelp contains many vitamins, espe-
CHLOROPHYLL. cially B, C, and E vitamins, which
Kelp contains plentiful amounts are essential for cellular metabo-
of chlorophyll. Chlorophyll stimu- lism and energy production, as
lates red blood cell production, well as antioxidant benefits and
which can increase oxygenation RADIATION REMOVER.
blood vessel health.
in the body. Kelp is rich in sodium alginate, an
element that protects and removes
radiation from the body. Sodium
alginate allows calcium to be
absorbed through the intestinal
wall while binding most of the
strontium, which is later excreted
from the body.

• Calcium 16.8mg
NUTRIENTS • Iron 0.3mg
per 2 tsp.
• Magnesium 12.1mg

• Vitamin K 6.6mcg
NUTRIENTS • Folate 18.0mcg
per 2 tsp. • Vitamin C 0.3mg

NAKED FOOD™ COOKBOOK 115

 Madagascar 'Tuna' Rolls
With Kelp & Parsley

116 MASTER PLANTS

 Yield: 6 Rolls

INGREDIENTS
• 1 cup sunflower seeds, soaked for 2+ hours,
drained and rinsed
• 1 organic apple, peeled and diced
• 2 large organic bell peppers
• 3 celery stalks, chopped
• ¼ small white onion
• 1 Tbsp. organic kelp powder
• Fresh organic parsley
• Juice of 1 lemon

METHOD
Place sunflower seeds, onion, celery, five parsley
stalks, and apple in a food processor and process
until finely blended. Place in a bowl and mix in
all other ingredients thoroughly.

Cut out bell pepper stems. Slice them open

vertically and remove the seeds and white pulp.
Steam for 10-12 minutes until a bit tender but
still firm. Arrange peppers on a flat surface.
Spread sunflower mixture and roll them togeth-
er completely to form a cylinder. Slice cylinders
carefully. Serve and garnish with fresh parsley.

NAKED FOOD™ COOKBOOK 117

 LEMON

Citrus × limon, is a small Benefits

evergreen tree native to Asia. Several fascinating research stud-
The tree's ellipsoidal yellow fruit ies on the healing properties of
is used for culinary and non- lemons and limes have shown
culinary purposes throughout that cell cycles, including the de-
the world, primarily for its juice, cision a cell makes about whether
though the pulp and rind (zest) to divide (called mitosis) or die
are also used in cooking and (apoptosis), are altered by lime
baking. The juice of the lemon is juice, as are the activities of spe-
about 5% to 6% citric acid, which cial immune cells called mono-
gives lemons a sour taste. cytes.
In addition to their unique
Ancient History phytonutrient properties, lem-
The lemon has Asian origins and ons and limes are an excellent
comes precisely from the Far source of vitamin C, the primary
East (India and China) were it water-soluble antioxidant in the
was found growing wild. Known body. Vitamin C travels through
in China, India, and in the Meso- the body neutralizing any free
potamian civilizations for its radicals with which it comes
antiseptic, anti-rheumatic and into contact in the aqueous
refreshing properties, and environments in the body both
considered sacred in Muslim inside and outside cells. Vita-
countries, it was mainly used as min C has been shown to be
an antidote against poisons, as helpful for reducing some of the
well as to keep the Devil away symptoms of osteoarthritis and
from homes. rheumatoid arthritis.

118 MASTER PLANTS

 SKIN AID.
The antioxidant vitamin C, when
IRON ABSORPTION. eaten in its natural form or
Iron deficiency is one of the most applied topically, can help to
common nutrient deficiencies in fight skin damage caused by
developed countries, and a lead- the sun and pollution, reduce
ing cause of anemia. Pairing foods ASTHMA PREVENTION.
wrinkles and improve overall skin
high in vitamin C with foods that The risks for developing asthma
texture.
are iron-rich will maximize the are lower in people who consume
body's ability to absorb iron. a high amount of certain nutrients,
one of these being vitamin C.

• Vitamin C 112 mg
NUTRIENTS • Thiamin 0.1 mg
per cup • Vitamin B6 0.2 mg
• Folate 23.3 mcg

• Calcium 55.1 mg
NUTRIENTS • Iron 1.3 mg
per cup • Potassium 293 mg
• Copper 0.1 mg

NAKED FOOD™ COOKBOOK 119

 Tantric Lemon Bliss
With Pecans & Lemon Cream

120 MASTER PLANTS

 Yield: 1 cake

INGREDIENTS
For the cake:
• 2 organic carrots
• 4 dried figs
• 4 dates
• 1 banana
• 1 cup gluten-free rolled oats
• 1 Tbsp. sesame seeds
• ¼ tsp. cinnamon
• ¼ tsp. nutmeg

For the lemon cream:

• 1 cup cashews, soaked overnight and drained
• 1 Tbsp. nutritional yeast
• Juice from 1 lemon
• 1 tsp. organic, alcohol-free vanilla extract

METHOD
In a food processor, blend banana, figs, dates,
oats, and carrots. Pour mixture into a bowl
and add sesame, cinnamon, and nutmeg. Mix
thoroughly and set aside.

Combine remaining ingredients in a high-

powered blender until mixture reaches a creamy,
smooth consistency. Add a splash of water when
needed to achieve desired consistency.

Press carrot mixture into a pie dish. Spread

lemon cream on top and serve.

NAKED FOOD™ COOKBOOK 121

 LENTIL

Lens culinaris is an edible pulse. Benefits

It is a bushy annual plant of Studies have found that plant
the legume family, grown for its lectins, a separate type of plant
lens-shaped seeds. Lentil colors protein originating from foods
range from yellow, red-orange, like lentils, wheat, peas, and soy-
green, brown and black. Lentils beans have a great influence on
also vary in size, and are sold in cancer cells. Research studies
many forms, with or without the have shown that these lectins
skins, whole or split. cause cytotoxicity and apopto-
sis, which means that they have
Ancient History a great potential to control
Lentils have been part of the cancer growth.
human diet since the aceramic Lentils are a good source of
(before pottery) Neolithic times, many vitamins, including vitamin
being one of the first crops B3, which plays a significant role
domesticated in the Near East. in boosting the digestive and
Archeological evidence shows nervous systems. Vitamin B3
they were eaten 9,500 to 13,000 offers many other benefits, in-
years ago. For millennia, lentils cluding cholesterol control, a
have been traditionally been decreased risk of diseases like
eaten with barley and wheat, Alzheimer’s disease, cataracts,
three foodstuffs that originated osteoarthritis, and diabetes.
in the same regions and spread Lentils also contain high
throughout Africa and Europe amounts of iron, which is
during similar migrations and needed by the body for optimum
explorations of cultural tribes. hemoglobin production.

122 MASTER PLANTS

 IRON.
The low levels of Readily Digest-
IRON. ible Starch (RDS) 5%, and high
Lentils are a good source of iron, levels of Slowly Digested Starch
with 3.3 milligrams in a 1/2 cup (SDS) 30%, make lentils of great
serving. Women need 18 milli- interest to people with diabetes.
grams of iron a day, and women MUSCLE BUILDER.
over the age of 51 and all men Lentils are an ideal source of pro-
need 8 milligrams a day. tein without adding any extra fat
to the body. Lentils also contain
magnesium, which helps in relax-
ing cardiovascular muscles and
helping to lower blood pressure.

• Protein 17.9 g
NUTRIENTS • Dietary Fiber 15.6 g
per cup • Folate 358 mcg
• Iron 6.6 mg

• Phosphorus 356 mg
NUTRIENTS • Zinc 2.5 mg
per cup • Copper 0.5 mg
• Manganese 1.0 mg

NAKED FOOD™ COOKBOOK 123

 Plato's Kale Bowl
With Tomato & Quinoa

124 MASTER PLANTS

 Yield: 4-6 servings

INGREDIENTS
• 1 cup dry quinoa
• 2 cups organic vegetable broth
• 1 cup water
• 1 handful organic kale, chopped
• 1 cup cooked lentils or 1 can BPA-free, alumi-
num-free organic lentils
• 1 cup cooked legumes or your choice or 1 can
BPA-free, aluminum aluminum-free organic
legumes (black, red, white, kidney beans,
chickpeas, or peas)
• 1 large organic tomato, chopped
• 1 Tbsp. organic, non-gmo light miso
• Juice of 1 lemon
• 1 tsp. tahini

METHOD
Rinse dry quinoa under water. Transfer to a
medium-sized pot. Add broth, water, and miso.
Bring to a boil. Reduce heat and simmer with the
lid slightly open for about 25 minutes. Set aside.

In a large bowl, place chopped kale leaves and

sprinkle with lemon juice. Massage kale with
bare hands to allow lemon to be absorbed.
Add tahini and stir. Add quinoa and the rest of
the ingredients and mix thoroughly.

NAKED FOOD™ COOKBOOK 125

 OATS

Avena sativa, is a species of ce- Benefits

real grain grown for its seed, Oatmeal contains a special type
which is known by the name oats. of antioxidant called avenanth-
Usually in the plural, unlike other ramide. Avenanthramides fight
grains. While oats are suitable for off free radicals that attack high-
human consumption as oatmeal density lipoproteins, or HDL,
and rolled oats, one of the most which is known as the good cho-
common uses is as livestock feed. lesterol. They also protect LDL
cholesterol from oxidizing from
Ancient History copper, which reduces the risk
The modern oat draws its of developing cardiovascular
ancestry from the wild red disease. Avenanthramides not
oat, a plant originating in Asia. only protect against heart dis-
Before being consumed as a ease, they also prevent the
food, oats were used for me- arteries from hardening. Those
dicinal purposes, a use for antioxidants suppress the
which they are still honored. production of molecules that
The growing of oats in Europe allow monocytes to adhere to
was widespread, and oats consti- the walls of the arteries. When
tuted an important commercial paired with vitamin C, the car-
crop since they were a dietary diovascular benefits of oatmeal
staple for the people of many are enhanced, therefore, it is im-
countries including Scotland, portant to include oranges, kiwi,
Great Britain, Germany and the persimmon, or other Vitamin C
Scandinavian countries. rich foods when eating oats.

126 MASTER PLANTS

 HEART DISEASE PREVENTION.
Postmenopausal women should
ASTHMA PREVENTION. eat six servings of oatmeal or
A study of 1293 children found other whole grains on a weekly
that those introduced earlier to basis. Studies show that men can
oats were, in fact, less likely to also reduce their risk of heart fail-
develop persistent asthma. DIABETES FIGHTER.
ure if they eat one bowl of whole
Oatmeal is a good source of
grain cereal or oatmeal, per day.
magnesium, which regulates the
body’s insulin and glucose levels.
Oatmeal also contains beta-glucan
fiber, which protects against heart
disease and revs up the immune
system.

• Protein 10.6 g
NUTRIENTS • Thiamin 0.4 mg
per cup • Iron 3.4 mg
• Magnesium 112 mg

• Phosphorus 332 mg
NUTRIENTS • Zinc 2.9 mg
per cup • Manganese 2.9 mg
• Selenium 23.4 mcg

NAKED FOOD™ COOKBOOK 127

 Pharaoh's Holy Bites
With Hemp, Oats & Peach

128 MASTER PLANTS

 Yield: 16 balls

INGREDIENTS
• 1 cup organic, gluten-free oats
• ½ cup hemp seeds
• ½ cup almonds
• 1 banana, sliced
• 6 dried peaches

METHOD
In a food processor, place oats, almonds, and hemp
seeds. Pulse until loosely ground. Add peaches
and banana, and process until ingredients are
smooth.

Form the mixture into 1” diameter balls. Refriger-

ate for one hour prior to eating. Balls will keep for
5 days refrigerated in an airtight container.

NAKED FOOD™ COOKBOOK 129

 PERSIMMON

Diospyros kaki, are the edible ing breast cancer cells without
fruit of a number of species of harming normal breast cells,
trees in the genus Diospyros, and according to one new study.
the Ebenaceae family. Although Scientists attributed this to the
the most popular version of flavonoid fisetin, present in sev-
this fruit was originally native to eral fruits and vegetables, but in
China, it spread around the world persimmons specifically. Fisetin
over the past few hundred years, also has been named as a sig-
and similar species have been nificant contributor in the pro-
found in other parts of the world. grammed eradication of colon
and prostate cancer cells.
Ancient History
Sweet persimmon fruit has a lot Persimmons have one of the
of medicinal properties. In the highest ascorbic acid (vitamin C)
past, the calyx of the persim- contents of any fruit, and a single
mon fruit where it was connected persimmon has approximately
to the branch of the tree has 80% of the daily requirement of
been used to make a calyx tea. that beneficial nutrient. Vitamin
Drinking calyx has been known C stimulates the immune system
to tea stop the hiccup. The fruit and increases the production
itself has also the same effect. of white blood cells, which are
the primary line of defense for
Benefits the body against microbial, viral,
Persimmons are one of a few and fungal infections, as well as
foods associated with kill- foreign bodies or toxins.

130 MASTER PLANTS

 FIBER & B VITAMINS.
Persimmons are an excellent
MANGANESE BOOSTER. source of fiber, which helps keep
Persimmon has high amounts of the body regulated. B-complex
manganese, a co-factor for the vitamins are present to stabilize
enzyme superoxide dismutase, for the metabolic system, along with
healthy mucous membranes and TUMOR INHIBITOR.
copper and phosphorus.
skin, as well as a known protectant Catechins in Persimmon are
against lung and mouth cancers. known to have antibiotic and anti-
inflammatory properties, and for
protecting small blood vessels
from bleeding. They also contain
gallocatechins and betulinic acid,
which are tumor inhibitors.

• Vitamin C 16.5 mg
NUTRIENTS • Calcium 6.8 mg
per fruit • Iron 0.6 mg
• Potassium 77.5 mg

• Carotene-β 253 µg
NUTRIENTS • Crypto-xanthin-β 1447 µg
per fruit • Lutein-zeaxanthin 834 µg
• Lycopene 159 µg

NAKED FOOD™ COOKBOOK 131

 Zen Persimmon Dip
With Jalapeños & Cilantro

132 MASTER PLANTS

 Yield: 1 Bowl

INGREDIENTS
• 5 organic Roma tomatoes
• 1 medium organic onion
• 1-3 organic jalapeño peppers
• 1 organic persimmon with skin
• Fresh cilantro
• Juice of 1 lime
• Pinch of red pepper

METHOD
Chop onions, cilantro, persimmon, and 1 to 3
peppers (depending on taste) in a food proces-
sor. Blend for a few seconds, pausing every 2
seconds, until pieces are minced but not
liquefied. Pour into a medium size bowl and
set aside. On a cutting board, dice tomato finely.
Add to bowl. Add lime and pepper. Stir. Serve
with your favorite dehydrated chips, or use as
garnish for beans, potatoes, or whole grain
dishes.

NAKED FOOD™ COOKBOOK 133

 POMEGRANATE

Punica granatum, is a fruit-bear- Benefits

ing deciduous shrub or small tree It is a good source of soluble and
growing between 16–26 ft tall. insoluble dietary fibers, providing
In the Northern Hemisphere, the about 4 g per 100 g (about 12%
fruit is typically in season from of RDA), which aid in smooth
September to February, and in digestion and bowel movements.
the Southern Hemisphere from
March to May. As intact arils or The fruit is suggested by nutri-
juice, pomegranates are used in tionists in the diet for weight
cooking, baking, meal garnish- reduction and cholesterol con-
es, juice blends, smoothies, and trolling programs. Regular inclu-
alcoholic beverages, such as cock- sion of fruits in the diets boosts
tails and wine. immunity, improves circula-
tion, and offers protection from
Ancient History cancers. Total antioxidant
It is mentioned in many ancient strength of pomegranate fruit
texts, notably in Babylonian texts measured in terms of its oxy-
and the Book of Exodus. It was gen radical absorbance capac-
introduced into Latin America ity (ORAC) is 2341 µmol TE/100 g.
and California by Spanish settlers Further, it is an also good source
in 1769. In the Indian subconti- of many vital B-complex groups
nent's ancient Ayurveda system of vitamins such as pantoth-
of traditional medicine, the enic acid (vitamin B-5), folates,
pomegranate has been used pyridoxine and vitamin K, and
extensively as a source of tradi- minerals like calcium, copper,
tional remedies. potassium, and manganese.

134 MASTER PLANTS

 JOINT HEALTH.
The antioxidants in pomegranates
CANCER PROTECTANT. may also help to reduce inflam-
Pomegranate's antioxidant activ- mation that contributes to the
ity is known to inhibit cell prolif- destruction of cartilage in joints,
eration and invasion, and promote a key reason for the pain and
apoptosis (cell death) in various DISEASE FIGHTER.
stiffness felt by many osteoarthri-
cancer cells. Regular consumption of pome-
tis sufferers.
granate has also been found to
be effective against prostate can-
cer, benign prostatic hyperplasia
(BPH), diabetes, and lymphoma.

• Protein 4.7g
NUTRIENTS • Potassium 666mg
per fruit • Copper 0.4mg
• Manganese 0.3mg

• Vitamin K 46.2mcg
NUTRIENTS • Thiamin 0.2mg
per fruit • Folate 107mcg
• Dietary Fiber 11.3g

NAKED FOOD™ COOKBOOK 135

 Shiva's Vitamin Water
With Pomegranate & Mint

136 MASTER PLANTS

 Yield: 1 Jar

INGREDIENTS
• 1 cup pomegranate seeds
• Juice of one lemon
• Fresh organic mint
• 6 cups filtered water

METHOD
Place all ingredients in a large jar and let stand
for 30 minutes. Refill the jar with water as needed.
Change the fruit every 2-3 days.

NAKED FOOD™ COOKBOOK 137

 QUINOA

Cicer arietinum, is a legume of Benefits

the family Fabaceae, subfam- One special amino acid that
ily Faboideae. Formerly known as Quinoa contains is called Lysine.
the gram, it is also commonly Lysine is usually found in sports
known as garbanzo or garbanzo supplements by those trying to
bean and sometimes known add lean muscle to their body.
as ceci, cece, channa, or Bengal Quinoa is also been proven
gram. to help raise serotonin levels,
which induce calmness and
Ancient History relaxation.
Quinoa (the name is derived There are flavonoids in Quinoa
from the Spanish spelling of that are typically only found in
the Quechua name kinwa) origi- other foods like berries, and the
nated in the Andean region levels that it contains are pretty
of Peru, Bolivia, Ecuador and substantial. These flavonoids
Colombia, where it was domes- help prevent cardiovascular dis-
ticated 3,000 to 4,000 years ago ease and inflammatory condi-
for human consumption. tions. Quinoa has a high content
of manganese, which helps to
Archaeological evidence shows prevent damage of mitochon-
a non-domesticated association dria during energy production
with pastoral herding some 5,200 as well as to protect red blood
to 7,000 years ago. cells and other cells from injury
by free radicals.

138 MASTER PLANTS

 B VITAMINS & METABOLISM.
Quinoa is high in Riboflavin (B2).
MAGNESIUM RICH. B2 improves energy metabolism
Quinoa is rich in magnesium, which within brain and muscle cells and
helps to relax blood vessels, and is known to help create proper
thereby, to alleviate migraines. energy production in cells.
Magnesium also may reduce Type ANEMIA & CELL DEFICIENCIES.
2 diabetes by promoting healthy One cup serving of Quinoa con-
blood sugar control. tains 15% of the suggested daily
allowance of iron. Iron is essential
for brain and muscle functioning,
as well as the prevention of cell
deficiencies such as anemia.

• Protein 8.1 g
NUTRIENTS • Iron 2.8 mg
per cup • Magnesium 118 mg
• Phosphorus 281 mg

• Copper 0.4 mg
NUTRIENTS • Manganese 1.2 mg
per cup • Thiamin 0.2 mg
• Folate 77.7 mcg

NAKED FOOD™ COOKBOOK 139

 Quechua Quinoa Salad
With Basil, Peppers & Tofu
140 MASTER PLANTS
 Yield: 4 Servings

INGREDIENTS
• 1 cup dry quinoa
• 2 cups organic vegetable broth
• 1 cup water
• 1 Tbsp. organic, non-gmo, light miso paste
• ½ organic red pepper, chopped
• ½ organic yellow pepper, chopped
• ½ organic red onion, thinly sliced
• ½ serving (60 gr.) organic, non-gmo, firm tofu
(optional)
• ½ organic zucchini, chopped
• Fresh basil, chopped and whole, divided

METHOD
Rinse dry quinoa under water. Transfer to a medi-
um-sized pot; add broth, water, and miso. Bring
to a boil. Add vegetables, turmeric, and cumin
and cook for 3 minutes. Reduce heat and simmer,
covered, with the lid slightly open for about 25
minutes. Fluff with a fork.

In a large bowl, mix the rest of the ingredients.

Add chopped basil and stir. Add quinoa and
serve. Garnish with whole basil leaves.

NAKED FOOD™ COOKBOOK 141

 ROSEMARY

•
Rosmarinus officinalis, common- Benefits
ly known as rosemary, is a woody, Rosemary has been a popular
perennial herb with fragrant, natural migraine remedy for
evergreen, needle-like leaves centuries. Boiling rosemary wa-
and white, pink, purple, or blue ter and applying it over the head
flowers. It is a member of the improves memory and mood,
mint family Lamiaceae, which and helps relieve the pain of
includes many other herbs. The migraines. Rosemary oil can also
name "rosemary" derives from be applied topically as a natu-
the Latin for "dew" (ros) and "sea" ral treatment for arthritis, sore
(marinus), or "dew of the sea". muscles, and other joint and
muscle pains.
Ancient History
Several ancient civilizations used Rosemary boosts the immune
rosemary as both medicine and system due to its antioxidant,
cooking herb. To Egyptians, anti-inflammatory, and anti-
rosemary was buried with the carcinogenic properties. It also
pharaohs, and was believed to has antibacterial properties
have magical powers to banish against H. pylori, the bacteria
evil spirits. It was burned in sick that causes stomach ulcers, and
rooms as a disinfectant, and was staph infections. It is often used
used to ward off the plague. The to help treat digestive problems
earliest written record of man's such as upset stomach, consti-
use of rosemary dates from the pation, indigestion, and helps
5th BCE by Sumerians, in cunei- prevent foodborne illnesses
form stone tablets. caused from meats or eggs.

142 MASTER PLANTS

 ALZHEIMER'S PROTECTANT.
In 1529, an herbal book recom-
CANCER PROTECTANT. mended rosemary for "weakness
Rosemary contains carnosol which of the brain." Today, research has
has been found in studies to be found that rosemary contains car-
a potent anti-cancer compound nosic acid, a neuroprotective com-
against breast cancer, prostate INFLAMATION FIGHTER.
pound believed to protect against
cancer, colon cancer, skin cancer, Carnosic acid and carnosol inhibit
Alzheimer's disease.
and leukemia. COX-2, an enzyme that causes pain
and inflammation in the body.
They also inhibit the production
of excess nitric oxide, which also
plays a role in the inflammatory
process.

• Calcium 88.8 mg
NUTRIENTS • Iron 1.9 mg
per oz • Magnesium 25.5 mg
• Potassium 187 mg

• Manganese 0.3 mg
NUTRIENTS • Vitamin A 819 IU
per oz • Vitamin C 6.1 mg
• Folate 30.5 mcg

NAKED FOOD™ COOKBOOK 143

 Sumerian Rosemary Bake
With Potatoes, Onion & Tomato

144 MASTER PLANTS

 Yield: 1 Dish

INGREDIENTS
• 16 organic Yukon gold (or any round yellow)
potatoes, washed
• 1 organic red onion, peeled and chopped
• 8 organic vine tomatoes
• Fresh rosemary, chopped
• Fresh bay leaves, chopped
• 1 Tbsp. tamari
• 1 cup water

METHOD
Preheat oven to 425 degrees. With a sharp
knife, puncture potatoes in several spots to
accelerate the cooking process. Arrange them in
a large silicone, ceramic, or glass baking dish so
they do not overlap. Add onions, tomatoes, and
herbs.

Mix tamari in one cup of water and pour over

the potatoes. Bake for 30 minutes, checking
occasionally. If the potatoes begin drying out,
add another cup of water-tamari mix. Serve and
garnish with fresh rosemary.

NAKED FOOD™ COOKBOOK 145

 SOURSOP

Annona muricata, is the fruit Benefits

from a broadleaf, flowering, Soursop is widely promoted
evergreen tree. Soursop is (sometimes as "graviola") as an
native to Central America, the alternative cancer treatment
Caribbean, and northern South in nutrition. It is believed to be
America, primarily Colombia, 10,000 times more powerful
Brazil, Peru, Ecuador, Venezu- than classic chemotherapy, as it
ela, and Puerto Rico. It is in the destroys cancer cells and spares
same genus as the chirimoya and healthy body cells.
the same family as the pawpaw.
Soursop is a fruit with no harmful
Ancient History effect to the organism. It is rich
In ancient times people used in vitamins and minerals and
soursop leaves to prepare tea, also in many other nutrients with
which was used in treating liver beneficial for overall health. The
problems and diabetes. In Africa whole plant has healing powers,
this herb is still used as analgetic including its root and fruit.
and efficient cure for fever in
children. In Mexico, Colombia, Its flavor has been described as
Venezuela, and Harar (Ethiopia), a combination of strawberry and
soursop was often used as an pineapple, with sour citrus notes
agua fresca beverage; in Colom- contrasting with an underly-
bia and Venezuela, was more ing creamy taste reminiscent of
commonly used as fruit for juices. coconut or banana.

146 MASTER PLANTS

 HEALTH POWERHOUSE.
Primarily used for disorders of
MANGANESE BOOSTER. the digestive tract such as mouth
Sousop leaves are usead for treat- sores, diarrhea, colitis, and
ing bronchitis, congestion, colic, dysentery. It is also used to treat
coughs, diabetes, water retention, fevers, asthma, cough, ease child-
gallbladder disorders, flu, heart CANCER FIGHTER.
birth, diabetes, flu, hypertension,
disease, hypertension, indiges- The soursop plant produces natural
parasites, and muscle spasms.
tion, and other ailments. substances known as Annonaceous
acetogenins in its leaves, bark
and seeds. Numerous in-vitro and
clinical studies, show that these
compounds target various types
of cancer cells without damaging
healthy cells.

• Dietary Fiber 7.4 g

NUTRIENTS • Protein 2.3 g
per cup • Vitamin C 46.4 mg
• Niacin 2.0 mg

• Calcium 31.5 mg
NUTRIENTS • Magnesium 47.3 mg
per cup • Potassium 626 mg
• Copper 0.2 mg

NAKED FOOD™ COOKBOOK 147

 El Dorado's Golden Ice Cream
With Dates & Mint

148 MASTER PLANTS

 INGREDIENTS
• 2 cups soursop pulp
• ½ cup non-dairy milk
• 2 tsp. alcohol-free, vanilla extract or 4 dates
• 10 fresh mint leaves

METHOD
In a high-powered blender, mix all ingredients
until creamy and smooth. Add water as needed
to keep the mixture circulating through the
blender. Pour mixture in an airtight container
and freeze.

NAKED FOOD™ COOKBOOK 149

 SPINACH

Spinacia oleracea, is an edible Benefits

flowering plant in the family of Spinach is high in niacin and zinc,
Amaranthaceae. It is native to as well as protein, fiber, vitamins
central and southwestern Asia. A, C, E and K, thiamin, vitamin B6,
folate, calcium, iron, magnesium,
Ancient History phosphorus, potassium, copper,
Obscurely referred to for years in and manganese.
England as "the Spanish vegeta-
ble," the name of this leafy green Abundant flavonoids in spin-
veggie was later shortened to ach act as antioxidants to keep
the name we call it today. It’s cholesterol from oxidizing and
thought to have originated in protect the body from free radi-
ancient Persia. Spinach cultiva- cals, particularly in the colon.
tion spread to Nepal, and by the The folate in spinach is beneficial
seventh century, to China, where for the cardiovascular system,
it’s still called "Persian Greens." and magnesium helps lower
The Moors introduced it to Spain high blood pressure.
around the 11th century.
Studies also have shown that
Spinach was the favorite veg- spinach helps maintain brain
etable of Catherine de Medici, function, memory and mental
a historical figure in the 16th clarity. The carotenoids found
century. Since this time, dishes in spinach also protect against
prepared on a bed of spinach are eye diseases such as cataracts
referred to as "a la Florentine." and macular degeneration.

150 MASTER PLANTS

 CHLOROPHYLL.
The dark green colour of spin-
HEALTHY BONES. ach leaves indicates they contain
One cup of fresh spinach, or 1/6 high levels of chlorophyll and
cup of cooked spinach, contains health promoting carotenoids
twice the daily vitamin K daily such as beta carotene, lutein and
need. This along with the calcium OVERALL HEALTH.
zeaxanthin.
and magnesium in spinach is es- Spinach contains high contents
sential to maintain healthy bones. of dietary magnesium, which is
necessary for energy metabolism,
maintaining muscle and nerve
function, and maintaining blood
pressure.

• Vitamin A 2813 IU
NUTRIENTS • Vitamin C 8.4 mg
per cup • Vitamin K 145 mcg
• Folate 58.2 mcg

• Protein 0.9 g
NUTRIENTS • Calcium 29.7 mg
per cup • Magnesium 23.7 mg
• Manganese 0.3 mg

NAKED FOOD™ COOKBOOK 151

 Persian Green Antioxidant
With Maca & Chia

152 MASTER PLANTS

 Yield: 2 Servings

INGREDIENTS
• 1 handful fresh organic spinach
• 3 organic broccoli florets
• 1 organic kiwi with skin
• 1 Tbsp. maca powder
• 1 Tbsp chia seeds
• 1 banana
• 1 cup filtered water
• 1 cup ice

METHOD
Blend all ingredients in a high-power blender
for 30 seconds and serve.

NAKED FOOD™ COOKBOOK 153

 SWEET POTATO

Ipomoea batatas, is a dicotyle- Benefits

donous plant that belongs to Raw sweet potatoes are rich in
the family Convolvulaceae. complex carbohydrates, dietary
Its large, starchy, sweet-tast- fiber and beta-carotene, while
ing, tuberous roots are a root having moderate contents of
vegetable. The young leaves and other micronutrients, including
shoots are sometimes eaten as vitamin B5, vitamin B6, man-
greens. The sweet potato is only ganese and potassium. When
distantly related to the potato baked, small variable changes
(Solanum tuberosum) and does in micronutrient content occur
not belong to the nightshade which include a higher content
family. of vitamin C at 24% of the Daily
Value per 100 g serving, as well
Ancient History as an increase in polyphenol
Sweet potatoes are native to levels.
Central and South America, and
are one of the oldest vegetables The Center for Science in the
known to man. They have been Public Interest has compared
consumed since prehistoric times the nutritional value of sweet
as evidenced by sweet potato potatoes to other foods. Con-
relics dating back 10,000 years sidering fiber content, complex
that have been discovered in carbohydrates, protein, vitamin
Peruvian caves. Christopher Co- A, and potassium, the sweet
lumbus brought sweet potatoes potato ranked highest in nutri-
to Europe after his first voyage tional value.
to the New World in 1492.

154 MASTER PLANTS

 PROSTATE CANCER FIGHTER.
Among younger men, diets rich
DIABETES AID. in beta-carotene may play a
Sweet potatoes are considered protective role against prostate
low on the glycemic index scale, cancer. Beta-carotene has also
and recent research suggests they been shown to have an inverse
may reduce episodes of low blood HORMONE HEALTH.
association with the development
sugar and insulin resistance in For women of childbearing age,
of colon cancer.
people with diabetes. consuming iron from plant sources
promotes fertility. The vitamin A
in sweet potatoes is also essential
during pregnancy and lactation
for hormone synthesis.

• Protein 4.0 g
NUTRIENTS • Vitamin A 38433 IU
per cup • Vitamin C 39.2 mg
• Vitamin B6 0.6 mg

• Pantothenic Acid 1.8 mg

NUTRIENTS • Potassium 950 mg
per cup • Copper 0.3 mg
• Manganese 1.0 mg

NAKED FOOD™ COOKBOOK 155

 Polynesian Layered Bake
With Cranberries, Hemp & Figs

156 MASTER PLANTS

 Yield: 1 Dish

INGREDIENTS
• 1 large organic sweet potato
• 2 dried figs
• ½ cup dried cranberries
• ½ cup walnuts
• 3 Tbsp. hemp seeds
• ½ cup water

METHOD
In a food processor, chop figs, cranberries,
walnuts, and hemp until a paste is formed.

Using an adjustable ceramic or BPA-free

mandolin, slice raw sweet potato on the 0.5mm
setting. Arrange a layer of potato slices in a
9” x 9” or similar sized silicone or glass baking
dish. Add a second layer of potatoes in the
opposite direction to create balance. Add a
thick layer (1/4”) of the fig paste over the potato
layer. Repeat the process with the remaining
ingredients. Add water.

Preheat oven to 300 degrees. Bake for 25 minutes

or until potatoes are cooked thoroughly. Serve as
side dish or dessert.

NAKED FOOD™ COOKBOOK 157

 TOMATO

Solanum lycopersicum, common- Benefits

ly known as a tomato plant, is Tomatoes are now eaten freely
the edible, often red fruit or throughout the world. They
berry of the nightshade family, contain the carotene lycopene,
Solanaceae. Its many varieties one of the most powerful natural
are now widely grown, some- antioxidants known.
times in greenhouses in cooler
climates. Lycopene has also been shown
to improve the skin's ability to
Ancient History protect against harmful UV rays.
The species originated in A study done by researchers at
Central America, and South Manchester and Newcastle uni-
American Andes. Its use as a food versities revealed that tomato
originated in Mexico, and spread can protect against sunburn and
throughout the world following help keeping the skin looking
the Spanish colonization of the youthful. Natural genetic varia-
Americas. tion in tomatoes and their wild
A member of the deadly night- relatives has given a genetic
shade family, tomatoes were plethora of genes that produce
erroneously thought to be poi- lycopene, carotene, anthocya-
sonous (although the leaves are) nin, and other antioxidants. To-
by Europeans who were suspi- matoes contain all three high-
cious of the bright, shiny fruit. powered antioxidants; beta-
Native versions were small, like carotene (which converts into
cherry tomatoes, and most likely vitamin A in the body), vitamin E,
yellow rather than red. and vitamin C.

158 MASTER PLANTS

 PHYTONUTRIENT ABSORPTION.
When tomatoes are eaten along
CAROTENOID POWERHOUSE. with healthy fats, like avocado or
Tomatoes contain all four major olives, the body's absorption of
carotenoids: alpha- and beta-caro- the carotenoid phytochemicals in
tene, lutein, and lycopene. These tomatoes can increase by 2 to 15
carotenoids may have individual BREAST FEEDING AID.
times, according to a study from
benefits, but also have synergy as Breastfeeding women who eat t
Ohio State University.
a group. omatoes increase the concentra-
tion of lycopene in their breast
milk. Eating cooked tomatoes,
particularly, increases the con-
centrations of lycopene in breast
milk more than fresh tomatoes.

• Protein 1.3 g
NUTRIENTS • Vitamin A 1241 IU
per cup • Vitamin C 18.9 mg
• Vitamin K 11.8 mcg

• Magnesium 16.4 mg
NUTRIENTS • Phosphorus 35.8 mg
per cup • Potassium 353 mg
• Manganese 0.2 mg

NAKED FOOD™ COOKBOOK 159

 Mayan Ratatouille
With Turmeric & Fresh Herbs

160 MASTER PLANTS

 Yield: 4 Servings

INGREDIENTS
• 2 organic Machiaw eggplants (long variety),
sliced
• 3 organic vine tomatos, sliced
• 2 organic zucchini, sliced
• 1 Tbsp. organic, non-gmo, light miso paste
• 1 tbsp. oregano
• ½ tsp. turmeric
• 1 cup filtered water
• 3 organic bay leaves
• Pinch organic pepper
• Fresh organic thyme
• Fresh organic rosemary
• Fresh organic basil

METHOD
Preheat oven to 300°F. Arrange eggplant slices in
a medium size silicone, ceramic, or glass baking
dish and follow with tomato and zucchini. Repeat
the process until the dish is filled out.

In a power blender, combine a few sprigs of fresh

herbs with miso, and one cup of water. Pour
liquid carefully and evenly over vegetable slices.
Sprinkle turmeric and oregano, and bake for 35
minutes. Garnish with extra herbs and serve.

NAKED FOOD™ COOKBOOK 161

 TURMERIC

Curcuma longa, is a rhizomatous Benefits

herbaceous perennial plant of the While studies in humans are still
ginger family, Zingiberaceae. in very early stages, lab and ani-
mal studies have shown prom-
When not used fresh, the rhi- ising effects of curcumin in the
zomes are boiled for about 30–45 fight against cancer. Curcumin
minutes and then dried in hot ov- "interferes with several important
ens, after which they are ground molecular pathways involved in
into a deep orange-yellow pow- cancer development, growth and
der commonly used as a spice spread," according to the Ameri-
in Indian cuisine and curries, for can Cancer Society, even killing
dyeing, and to impart color to cancer cells in the lab setting and
mustard condiments. One active shrinking tumors and boosting
ingredient in it is curcumin. It has the effects of chemotherapy in
a distinctly earthy, slightly bitter, animals.
slightly hot peppery flavor and a Curcumin has deemed to carry
mustardy smell. anti-inflammatory powers, which
have led to a number of studies
Ancient History examining the benefits of tur-
In India, turmeric has been used meric to people with joint pain or
traditionally for thousands of arthritis. One of the most promis-
years as a remedy for stomach ing found that turmeric extract
and liver ailments, as well as supplements worked just as well
topically to heal sores, basically as ibuprofen in patients with knee
for its antimicrobial properties. osteoarthritis.

162 MASTER PLANTS

 DETOXIFIER.
Turmeric can be used in the treat-
CANCER PROTECTING. ment of diabetes by moderating
Turmeric helps prevent prostate insulin levels. It also improves
cancer, stop the growth of existing glucose control and increases the
prostate cancer, and even destroy effect of medications used to treat
cancer cells. Active components in ENZYMES.
diabetes.
turmeric protect against radiation- Turmeric contains a substance
induced tumors. known as lipopolysaccharide,
which helps stimulate the body’s
immune system. Its antibacterial,
antiviral and antifungal agents
also help strengthen it.

• Niacin 5.140 mg
NUTRIENTS • Vitamin C 25.9 mg
per cup • Vitamin K 13.4 µg
• Potassium 2525 mg

• Calcium 183 mg
NUTRIENTS • Copper 603 µg
per cup • Iron 41.42 mg
• Magnesium 193 mg

NAKED FOOD™ COOKBOOK 163

 Vedic Turmeric Croquettes
With Carrot, Chickpeas & Flax

164 MASTER PLANTS

 Yield: 4 servings

INGREDIENTS
• 1 organic carrot, sliced
• 1 cup cooked organic chickpeas
• 2 cloves organic garlic
• 1 Tbsp. fresh lemon juice
• 2 Tbsp. flax meal or nutritional yeast
• 1 sprig parsley
• ½ cup sesame seeds
• ½ tsp. tamari
• ½ tsp. turmeric
• 1 Tbsp. tahini

METHOD
In a food processor, grind sesame seeds until finely
ground. Add chickpeas, carrot, garlic, flax/yeast,
parsley, turmeric, and ¼ cup water. Process until
smooth. Shape mixture into 12 small patties.

Dehydrate at 115°F for 6 hours, flipping once half-

way through. Alternatively, preheat oven to 350°F.
In a silicone or glass baking dish, bake falafel for
25 minutes flipping once halfway through. Falafel
will keep for up to 4 days refrigerated in an airtight
container.

NAKED FOOD™ COOKBOOK 165

 WHEATGRASS

Wheatgrass, is a food prepared Benefits

from the cotyledons of the Wheatgrass contains vitamin A,
common wheat plant, Triticum vitamin C, and vitamin E, iron,
aestivum (subspecies of the calcium, magnesium, and amino
family Poaceae). Wheatgrass dif- acids. Wheatgrass is used for
fers from wheat malt in that it increasing production of he-
is served freeze-dried or fresh, moglobin, the chemical in red
while wheat malt is convectively blood cells that carries oxygen;
dried. Because wheatgrass juice improving blood sugar disorders,
is extracted from wheatgrass such as diabetes; preventing
sprouts, it is gluten-free. tooth decay; improving wound
healing; and preventing bacte-
Ancient History rial infections. It is also used for
It is purported that ancient removing deposits of drugs,
Egyptians found sacred the young heavy metals, and cancer-causing
leafy blades of wheat, and prized agents from the body; and for
them for their positive affect on removing toxins from the liver
their health and vitality. The con- and blood. Wheatgrass is also
sumption in the Western world used to treat various disorders
began in the 1930s as a result of the urinary tract, including in-
of experiments by Charles F. fection of the bladder, urethra,
Schnabel. The agricultural chem- and prostate; benign prostatic hy-
ist, conducted his first experi- pertrophy (BPH); kidney stones;
ments using fresh cut grass in and in "irrigation therapy," the use
an attempt to nurse dying of a mild diuretic along with lots
chickens back to health. of fluids to increase urine flow.

166 MASTER PLANTS

 DETOXIFIER.
In addition to flooding the body
PROTEIN. with therapeutic dosages of vita-
Wheatgrass is a complete source mins, minerals, antioxidants, en-
of protein. This protein is in the zymes, and phytonutrients, wheat-
form of poly peptides, simpler and grass is also a powerful detoxifier,
shorter chains of amino acids, that ENZYMES.
especially of the liver and blood.
the body uses more efficiently in Wheatgrass contains beneficial
the blood stream and tissues. enzymes that help protect from
carcinogens, including Superoxide
Disumates (SOD), which lessens
the effects of radiation and digest
toxins in the body.

• Riboflavin 7429 mg
NUTRIENTS • Niacin 7200 mg
per cup • Vitamin B6 1114 mg
• Vitamin B12 1.4 mcg

• Potassium 2943 mg
NUTRIENTS • Zinc 1771 mg
per cup • Copper 48.6 mg
• Manganese 4000 mg

NAKED FOOD™ COOKBOOK 167

 Wheatgrass Manna Shot

168 MASTER PLANTS

 Yield: 2 servings

INGREDIENTS
• ½ cup fresh wheatgrass sprigs, chopped
• 3 dates or ½ organic apple with skin
• 1 cup water

METHOD
Mix in a high-power blender for 30 seconds and
serve.

NAKED FOOD™ COOKBOOK 169

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5. http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/
Vegetarian_and_vegan_eating Vegetarian and Vegan Eating by the
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NAKED FOOD™ COOKBOOK 171

 BECOME A NAKED MASTER CHEF
WITH THE MASTER PLANTS COOKBOOK!
The Master Plants Cookbook is based on ancient nutrition wisdom
that can be applied into today’s world. It showcases the
science, nutritional properties, and the ancient wisdom behind
the most powerful healing whole plant foods.

NOT JUST A COOKBOOK, BUT THE VITAL KNOWLEDGE

THAT WILL CHANGE YOUR LIFE!
Delicious, comforting, and healing recipes for everyone in the family!
For the prevention and reversal of chronic disease, and the
achievement of optimal weight and health.

PLANT-BASED ORGANIC NON-GMO GLUTEN-FREE OIL-FREE DAIRY-FREE SUGAR-FREE

MARGARITA RESTREPO MICHELE LASTELLA

Founder and editor-in-chief of Naked Food Founder of Sustainable Society, a media
Magazine and author of the Naked Food organization focused on developing
Cookbook. Margarita is certified in plant- sustainable innovation through ancient
based nutrition from the T. Colin Campbell knowledge. Michele is an Italian plant-
Foundation and Cornell University, and based cuisine chef, Naked Food Chef, and
holds a double major degree in Graphic producer of biodynamic wine and olives.
Arts and Marketing. She is the leading He is a Master Reiki, film writer and
Naked Food Chef, and the main develeoper director, and a graduate from the National
of the Naked Food recipes. Academy Of Dramatic Art in Italy.

Empowering, easy, and completely delicious!