The transition to a live food diet must be done slowly. Food addictions are the most difficult to overcome because we must eat. In addition to addictions to food, we also have formed emotional attachments to certain food. It is important to satisfy the emotional and the physical body. When the physical and emotional body is nourished, addictions can be overcome for good.

Let's face it, we have a lot of good memories and emotions attached to food. One of my fondest childhood memories is Sunday dinner. A typical southern dinner consisting of fried chicken, mashed potatoes and gravy, string beans with bacon and potatoes, hot-water cornbread and plenty of Kool-Aid. Although this may not have been the healthiest meal, it was prepared with lots of love and good intentions. Lots of love and good intentions is the cornerstone of good food preparation. The transition should not be strenuous. Balance is the key.

Here are a few recipes that I consider to be staples of a balanced diet. Include these basic dishes in your diet to maintain a high level of good health.

Rejuvelac  |  Energy Soup  |  Veggie Kraut  |  Coconut Cake  |  Vegetable Soup

Rejuvelac is one of the best aids for digestion. It contains a very high level of enzymes that help you properly digest food. It replaces the missing enzymes that cooked foods have lost. It is rich in B vitamins, including B12, vitamins C, E and K. It also contains the friendly bacteria necessary for a healthy colon.

Recipe for Rejuvelac (1 gallon)

1 cup sprouted soft wheat berries
1 gallon pure water

Rinse sprouts well. Blend wheat berries with enough water to cover on high for 5 seconds. Pour in gallon glass jar. Fill with water. Cover with cheesecloth. Let it sit at room temperature up to 3 days. The length of time will depend on humidity and temperature. Strain. Should taste like tart lemonade. Store in refrigerator up to 2 weeks. Drink at least 2 glasses daily for good health. You may use Rejuvelac in recipes instead of water.

back to top

Energy Soup

"Energy Soup is the most important nourishment
in the Living Foods Lifestyle"
Ann Wigmore

Energy soup is a blended green soup that was designed to contain every nutrient that your body needs in a balanced form. Each ingredient is a complete food containing the highest levels of nutrition. Most important, it is easy to digest. Blending helps us to chew our food which aids in digestion, absorption, and elimination. Eat this soup everyday, and you will have lots of energy!

Two servings of Energy Soup

1 leaf romaine lettuce
6 leaves dark green kale
1 zucchini squash
1 large apple
1 cucumber
1 cup sprouts of choice
2 tablespoons dulse flakes
cup Rejuvelac

Combine all ingredients in blender. Blend until creamy. Taste. Adjust flavors by adding seasonings to your liking. Do not store energy soup. Only make what you will eat right away. Make fresh daily!

back to top

Veggie Kraut

1 green cabbage
1 purple cabbage
6 carrots
1 sweet red onion
1 tablespoon apple cider vinegar
Seasonings to taste (garlic, cayenne, herbs)

Finely chop cabbage, saving outside leave. Chop carrots and onion. Place vegetables into a large bowl or crock. Add vinegar and seasonings. Cover with outside cabbage leaves. Place large plate and weight on top. Leave at room temperature for 3 days or until it is sour enough for your taste. Place in covered glass jar. Refrigerate. It will keep up to 3 weeks. Eat cup a day with meals for great elimination!

back to top

Coconut Cake (9, 12-16 servings)

9 cups oat flour (ground oat groats or rolled oats)
2 cups nuts pecans or walnuts (chopped fine)
3 cups shredded coconut
1 cups agave nectar
1 level tablespoon ground cloves
Water as needed (about 2 cups)
1/2 pineapple pulsed (in food processor)

In large bowl, combine oat flour, nuts coconut, pineapple, cloves and agave nectar. Mix well. Add water while kneading the mixture. The batter should be moist but not runny. If too much water is added let stand for 15-20 minutes. Form dough into two large balls. Press each dough ball into a spring form pan.


6 cups shredded coconut (set aside two cups)
1 cup coconut meat (from young Thai coconut)
4 cups water
1 cup agave nectar
1/4 cup lemon juice
1 vanilla bean or 2 tablespoons vanilla extract
3 tablespoons psyllium powder

Blend 4 cups shredded coconut, and remaining ingredients in high speed blender until creamy. If too watery add a little more shredded coconut.

Remove 1 cake from spring form pan and place on a plate (this is your bottom layer). Spread Icing on bottom layer of cake. Remove other cake from spring form pan and place on top of bottom layer. Ice the top layer of cake, spreading icing along the sides of cake. Top with shredded coconut.

back to top

Vegetable Soup (Yield: 8 servings)


2 cups pine nuts
6 cups water
3 medium tomatoes
1/4 teaspoon Celtic sea salt
Dried or fresh herbs of choice


2 cups chopped broccoli florets
3 shredded carrots
2 cups chopped kale
2 chopped zucchinis
1 chopped yellow squash
1 chopped sweet onion
1 chopped clove garlic
1 cup sprouted barley (optional))

In Vitamix blender, blend stock ingredients. Pour in crock pot or bowl. Add vegetables and barley (if using). Mix well. Taste. Adjust flavors by adding more seasonings if necessary. If heating, turn crock pot on low setting and cover. Use thermometer to check temperature. When temperature reaches 100BF, turn off pot. Serve warm. Refrigerate up to 2 days.

Back to top