Zesty, Healthful and Easy to Prepare, Heather presents three of her favorite raw food dishes... Carrot Pie, Brownies and a Salad.

Carrot Pie

Pie Crust


4 Cups raw almond flour (purchase at a health food store) or soak raw almonds for 12 hours and blanche.
6 tbs. soy or almond milk
4 tbs. wheat, rice or oat bran flakes.

Pie Filling


1-2 lbs. carrots
1 tsp. nutmeg
1 tsp. cinnamon
few dashes clove
2 tsp. vanilla
few slices raw ginger or 1 tsp. powdered ginger
1/2 cup maple syrup
10 dates
1 banana
6 oz. rice or soy cream cheese
maple syrup to taste

To Prepare Pie Crust

Place raw almonds in food processor and grind at highest setting until fine. If using the almond flour, then measure the 4 cups and place in a large bowl. Add soy or almond milk and bran. Mix until mixture holds together. Press into a spring form pan.

To Prepare Pie Filling

Clean and chop carrots into chunks. Place carrots and raw ginger (if using), into the processor and blend until smooth. Place in a large bowl. Add spices, vanilla and maple syrup. Mix until thoroughly blended. Place soy or rice cream cheese, banana and maple syrup in processor and blend until creamy. Add to the carrot mixture and mix again until thoroughly blended. Pour mixture into pie crust and refrigerate overnight or until firm.

Green Salad

all types of sprouts
red, green, yellow peppers
green onion
spring mix lettuce
NAPA cabbage
sunflower seeds
(soaked 6 to 8 hours.)

Note: NAPA Cabbage is a very tender and delicious Chinese cabbage.

Note: Soaking seeds and nuts in water brings them to life and dissolves their enzyme inhibitors. So instead of eating just a fatty meat, your body is using all the nutrients from the seed or nut. The fat is then used by the body, not just deposited as fat.

Salad Dressing

4 tbs. toasted sesame oil
4 tbs. brown rice vinegar
4 tsp. tamari
1/2 tsp. ginger powder

Combine and shake ingredients, then mix into salad.



2 cups sunflower seeds, soaked 6-8 hours and rinsed
1 cups pine nuts, soaked 2 hours and rinsed
1 cup walnuts, soaked 6-8 hours, rinsed and chopped
10 dates
1 banana
1/4 cup carob powder ( purchase at your local health food store )
1 tsp. vanilla
1 tbs. maple syrup

To Prepare

Blend sunflower seeds, pine nuts, dates and banana in a food processor. Add carob powder, vanilla, maple syrup and walnuts, then mix well. Spread onto a cookie sheet, approximately 1/2 to 1" thick. Place in a dehydrator tray with a teflex sheet. If you don't have a dehydrator, then set your oven to the lowest setting. Dehydrate at 105 degrees or in the oven for 5 hours. Cut brownies into squares. Turn brownies over, and remove teflex sheet. If using the oven then just turn the brownies over. Dehydrate another 5-6 hours, or until desired moisture is obtained.

Brownie Fudge Sauce
(optional )


1/4 cup maple syrup
1 tsp. vanilla
1/4 cup carob powder

To Prepare

Mix all ingredients until creamy. If a thinner sauce is desired, add water,
a little at a time, until the desired consistency is achieved. Spread or drizzle
the sauce over the brownies, while they are still warm, then let them sit for at least a 1/2 hour, before serving.


About Heather Ogg
and Raw Food

Originally from Pacific Palisades, California, Heather has been involved in the fitness industry - as a personal trainer, aerobics instructor and fitness facility manager. She has always been interested in health, fitness and a proper diet.

She became interested in raw food, after she learned about a raw food cleanse, based on a plan called, Arise and Shine, from a friend. The plan called for a diet of 80% raw food and 20% cooked food. She said the diet allowed her to lose weight, yet eat all the raw food she wanted. Heather notes that some benefits she has perceived from her raw food diet include: increased energy level, clearer skin and eyes, weight loss to a desired level, a feeling of satisfaction from eating, without overeating and an overall improved sense of well being. She feels that the diet offers a good chemical balance between alkalinity and acidity, which she believes results in better health.

Heather’s raw food recipe ideas originate fom books on the topic and from her own creative ideas on ways to prepare raw food dishes.

Heather is planning to start a catering service to offer raw food dishes for small engagements of up to 10 people. The name of her enterprise will be
Healthful Abundance

Heather may be contacted at:



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