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Michael’s 9 Favorite Raw Recipes

By Robyn Openshaw, MSW | May 06, 2013

I edited these recipes at 10 pm and was so hungry when I was done! If having great ideas and recipes is the key to healthy living, you’re now 9 steps ahead, thanks to Michael and RaeVern Dumond of Seattle. Thank you, my friends!

Raw Lemon Cookies

4 cups raw cashews ( soaked 4 hrs)
1 cup shredded coconut
one large whole lemon ( grate for zest and then squeeze all juice out, remove seeds)+ 1/4 cup lemon juice
1/2 cup Raw Honey

Using food processor with the “S” blade, combine all and grind till the mixture becomes a “dough.” Make star shapes with a cookie decorator tube, or anything you like, or just press on teflex sheets in the dehydrator. Dry below 116 degrees for 12 hours, then place the cookies on mesh, and they will be ready to eat after drying a couple more hours.


“Tuna” Walnut Pate (makes a great sandwich)

3 cups raw walnuts (soaked 2 hours or more)
3 Tbsp fresh lemon juice
1 Tbsp extra-virgin olive oil
1 Tbsp tamari (low sodium)
3/4 tsp garlic powder
dash  Original Crystal Himalayan salt
1 Tbsp parsley flakes
2 Tbsp dry dill
2-3 Tbsp organic dry french onion powder

Use food processor with “S” blade. Stop occasionally to scrape down the sides of the bowl with rubber spatula. Transfer to medium bowl, with large fork add parsley, dill and onion powder. Stir and mash until thoroughly mixed. Enjoy as a cracker dip or sandwich filling.

choc mousseRaw Chocolate Mousse (4-5 servings)

1-2 young coconuts, depending on the meat. If it is pink like jellyfish, use the meat of two coconuts; if it is white meat, one is enough.
1 1/2 cups raw organic cashews
1-2 Tbsp organic cacao powder
1-2 Tablespoon of agave
dash sea salt
1-2 tsp organic non-alcoholic vanilla extract or cut 2/3 vanilla bean (just cut off the end and throw into blender)
Optional:  1 Tbsp. GreenSmoothieGirl chocolate protein powder

Open coconut(s) and drain coconut water into high-speed blender. (Approximately 1 1/4 cups.)

Add all ingredients and blend in at once, scrape the coconut meat out. Blend, with speed slow at first, increasing to high. If it is too thick, add 3-4 ice cubes. If it is too watery, add 2 Tbsp. GreenSmoothieGirl Sprouted Flax. Pour into pudding cups and leave in refrigerator for two hours or more.

Raw Energy Bars
Yield 75 to 100 bars

1 cup almond flour
1 cup brazil nut butter (partly ground)
1 cup pecans butter ( partly ground)
1 cup cashews butter
1 cup pumpkin seeds
3/4 cup goji berries
1/2 cup dried cranberries
1 cup coconut flakes
1 cup almonds butter
3/4 cup raw honey (or raw agave optional)
1/3 cup flax oil
3/4 cup non-dairy soy-free, nuts-free chocolate chips
1/2 cup cacao nibs
1/2 cup GreenSmoothieGirl Vanilla Protein
2 tsp Original Crystal Himalayan Salt

Mix all dry ingredients into large bowl. In a separate medium bowl, mix all wet ingredients.
Combine both with your hand. Use an ice cream scoop to pick up the dough, patting in place on cookie sheet. Refrigerate 2 hours or more, and cut into squares.

tomatoRaw Tomato Flat Bread
Yield: three trays of dehydrator

5-6 vine tomatoes, cut in quarters
1 1/2 cup sun-dried tomato or jar with olive oil would be fine
3/4 – 1 cup sprouted GreenSmoothieGirl flax
1-1/2 tsp tamari (sodium free) or nama shoyu
1-2 tsp dried oregano
1 Tbsp dried basil
1-2 cloves garlic
cracked pepper to taste
1/2 cup raw sunflower seeds

Use food processor with “S” blade, mix all except sunflower seeds. Blend till smooth and creamy, then add sunflower seeds. Blend gently. Spread on teflex trays and dry at 105 degrees overnight. Then pull out the tray and flip it over and remove the teflex and leave on mesh tray. Return to dehydrator for another couple of hours. Cut the bread with scissors, make it 9-12 squares of bread in each tray.

Yummy Raw Flat Flax Herb Bread

1 cup ground flax meal (or any GreenSmoothieGirl sprouted flax product)
1 cup ground sunflower seeds
2-3 medium yellow onions, diced
2 large vine tomatoes, chopped
1/3 cup or a little more  extra-virgin olive oil
2-3 Tbsp tamari
2 Tbsp thyme
2 Tbsp rosemary

Mixed all together in food processor with “S” blade, blend till mixture is smooth and creamy. Spread on teflex tray (about four trays), not too thin, thicker like leather, dry at 105 degrees for 12 hours. Pull out tray, flip the bread over the tray, remove teflex and leave on mesh, return to dehydrator for another couple hours. Cut with scissors, make into 9-12 squares of breads in each tray.

onion rings

Onion Rings

Raw Onion Pizza Crust OR Onion Rings (Michael says, “oh boy, these are really good!”)
See photos below.
2 large yellow onions
1 large red onion
1/2 cup ground flax
1/2 cup ground sunflower seeds
3-4 Tbsp ground almond meal
3-4 Tbsp tamari
1/3 cup extra virgin olive oil
2-3 Tbsp nutritional yeast
1/3 Tbsp garlic powder
1/3 Tbsp dried oregano
pinch Original Crystal Himalayan Salt

Use food processor with “S” blade to mix dry ingredients only. Add tamari and olive oil, mix again until creamy. Transfer to a bowl.

For pizza crust, slice the onions in thin rings using the food-processor slicer or a knife. Cut onion rings in thirds. Blend them gently by hand into the mixture. Distribute the mixture in the shape of circles on 2 teflex dehydrator sheets.

For onion rings, cut the slices thick, because when they dry they get much thinner. Gently mix batter and rings together. Put rings individually on teflex sheets.
Dry pizza crusts in dehydrator at 105 degrees, 18 to 24 hours. Remove teflex sheets and continue drying for a couple of hours on mesh sheets in the trays.

Dry onion rings 4-8 hours or until crispy.


Pizza Crust


Yummy Pizza!










Oatmeal Chocolate Milk Shake

1 cup ground organic oatmeal, groats, or steel cut would be fine
1/2 large banana
2 Tbsp GreenSmoothieGirl Chocolate Protein
1 Tbsp barley powder
1 1/4 cup almond milk
3-4 ice cubes

Grind oats in blender/coffee grinder until fine.  Add banana and GreenSmoothieGirl Chocolate Protein. Pour in almond milk and add ice cubes. Blend until smooth. (2 servings)


kale chipsRaw Zesty Cheesy Kale Chips (Michael says, “my whole family loves these!”)

 6 bunches of kale, washed, stems removed, cut in thirds or halves
2 cups raw cashews (soaked 2 hours, drained)
1 cup pure water, add only if needed to be smooth as creamy like cheesy
1 whole large red bell pepper, seeds removed
1 small orange bell pepper, seeds removed
3/4 cup fresh lemon juice (our favorite variety is Santa Cruz)
2 Tbsp agave
1/2 cup nutritional yeast
3/4 tsp turmeric
3/4 tsp onion powder
dash sea salt

Blend all ingredients except kale in high-speed blender until creamy and pour into a large bowl. Put kale by large handfuls in the batter until all the kale is covered with sauce. Dry in dehydrator for 12 hours or more until crispy. Tip: to keep kale crisps from going stale, put a small cheesecloth bag with dry rice into the jar, then put kale chips in the jar.

Posted in: Recipes

11 thoughts on “Michael’s 9 Favorite Raw Recipes”

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  1. Sharon says:

    The recipes look scrumptious! If one doesn’t have a dehydrator to use, can the recipes that call for a dehydrator be “dried” on low in an oven instead?

    1. Robyn says:

      Sharon, I don’t know of any oven that will “dry” foods below 116 degrees where enzymes die. 🙁 I wish!

      1. marian says:

        Robyn, so you dehydrate everything at 110-115, ignoring the Excalibur dehydrator manual’s instructions on some things?

        1. Robyn says:

          Marian, I have never read Excalibur’s manual. You can dehydrate at lower temps. Just takes longer. I personally set it at 105 to be safe. These are Michael’s recipes.

          1. marian says:

            Thanks again, Robyn. You’re SUCH a help to us!

  2. Marian says:

    I love this collection but am very confused by item no. 2 below– jar with olive oil would be fine? Could someone clarify? Thanks!

    Raw Tomato Flat Bread
    Yield: three trays of dehydrator

    5-6 vine tomatoes, cut in quarters
    1 1/2 cup sun-dried tomato or jar with olive oil would be fine
    3/4 – 1 cup sprouted GreenSmoothieGirl flax
    1-1/2 tsp tamari (sodium free) or nama shoyu
    1-2 tsp dried oregano
    1 Tbsp dried basil
    1-2 cloves garlic
    cracked pepper to taste
    1/2 cup raw sunflower seeds

    1. Michael says:

      Hi Marian. you can pick out either of jar of tomato with olive oil (brand name Mezzetta sun-ripened dried tomatoes), or package of dried tomato. locate at grocery. ( for dried tomato will need to soak the water for more than 30 minutes., the tomatoes need to be real soft just like little slush. hope that help


  3. Pam says:

    Thanks for these great looking raw recipes. Speaking as another diabetic who has lost a lot of weight and controlled her blood sugar with a raw diet, these recipes are not for early stage recovery. Agave is not a healthy sweetener, it is the same bad food as high fructose corn syrup, so far as your body is concerned. And honey is just wrong for a diabetic at any stage after diagnosis. However, exchanging stevia for these other sweeteners could allow for those in recovery from diabetes to enjoy a great tasting recipe. If you are looking to improve your diabetes, get alkaline, think green…

  4. Marian says:

    Oh, derf…husband explained about the jar of tomatoes in oil. He’s the cook at our house, not little ole me.

  5. I love his story. I have worked with Cardiac Disease Patients in the Cardiac cath lab and pacemaker industries. I am trying to get in touch with as many cardiac patients as possible to deliver this kind of news. Im a Holistic Health Coach and I am so Proud of Michael. WAY TO GO!! Getting it done, no excuses. That is my definition of a REAL MAN> Best of Health to all

  6. Linda says:

    Oranges in the green smoothies, I leaves the peelings on. Is that okay??

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