Main Courses

Hearty Main Course Dishes
(Excerpts from Hooked on Raw by Rhio)

Caribbean Wild Rice

  • 1 cup wild rice
  • 1 med. onion, chopped (Vidalias are great to use in season)
  • 2 large tomatoes (or 4 medium)
  • 2 large red bell peppers
  • 2 large yellow bell peppers
  • 1-1 1/2 cups freshly grated coconut
  • 2/3 cup Coconut Cream -see Desserts
  • 2 tsp. chili powder
  • 1-4 garlic cloves, pressed or minced
  • 2 tsp. ground coriander
  • 1 tsp. ground brown mustard
  • 1 to 2 tsp. lime zest, optional (use only undyed limes)
  • 1 lime, juiced
  • Nama Shoyu and/or Celtic sea salt (to taste)

    1. Soak l cup wild rice for 36-48 hours, changing the water two times. Then sprout for 2-6 days, until chewy, rinsing twice each day.
    2. When the rice is ready, finely chop the onion, tomatoes, and red and yellow peppers, and grate the coconut. Mix together in a large bowl and add in the wild rice, which will have expanded to approx. 3 cups.
    3. In a separate bowl, mix the Coconut Cream,* or Almond Yogurt, lime juice and zest, pressed garlic, spices and seasoning. Pour over the wild rice and vegetables, and toss well.

Serves 4. Keeps for 2-3 days in the refrigerator.
*Coconut Cream can be made ahead of time and frozen in ice cube trays for future use. When frozen, It lasts for a long while. I’ve never been able to find out just how long because it always disappears in my house! To defrost, either leave out at room temperature, or put the cubes in a cup and set the cup in a bowl of hot water.


  • 3 cups walnuts, soaked overnight in filtered water, or for at least 3 hours (See Soaking and Sprouting in the Glossary)
  • 3 cups carrots (chop first, then measure)
  • 1/4-1/2 medium onion
  • 1 cup celery with leaves (leaves add good flavor)
  • 1/2 cup parsley or cilantro
  • 1/2 cup fresh basil (other fresh herbs, such as dill, can be used in place of basil for a slightly different flavor)
  • 1-2 garlic cloves (according to your own taste)
  • 2 oz. lemon juice
  • Nama Shoyu and/or Celtic sea salt, to taste
    1. Drain and rinse walnuts. Cut the carrots into chunks and measure out three cups. Process walnuts and carrots to a paté through a Champion or Green Power juicer, with the blank in place. If you don’t have one of these machines, process in a food processor until smooth. You may have to add a slight bit of water. Set aside in a bowl.
    2. Cut the celery into 1-inch pieces so that you don’t end up with long strings (to get stuck in your teeth), then pulse chop garlic, onion, celery, herbs and lemon in a food processor until well chopped. Add to the carrot and walnut paté and mix well. Add Nama Shoyu and Celtic sea salt to taste.

Serves 4. Keeps for 2-3 days in refrigerator. Goes well with a crudité.

  • In place of celery, use fennel for a different taste.
  • Use as a stuffing for nori rolls, adding in clover sprouts and matchstick-cut pieces of cucumber and tomato. Use in Fabioli. (see Recipe Index)

This recipe also makes delicious dehydrated crackers.

Masala Mung

  • 2 cups sprouted mung beans (or lentils)
  • 2-4 tbsp. freshly grated coconut
  • 1 1/2 tbsp. sesame oil (or combination of sesame & flaxseed oils)
  • 1-2 tbsp. lemon juice
  • 1/4 tsp. garam masala
  • 1/8 tsp. ground brown mustard seeds
  • 1/8 tsp. ground cumin seeds
  • 1/8 tsp. cayenne pepper (optional)
  • dash of Nama Shoyu and/or Celtic sea salt

Put all the ingredients into a bowl and mix well together. Adjust flavors by adding more lemon juice, coconut or seasoning to taste.

Serves 2-3. Keeps for 2-3 days in refrigerator.
Curried Chick-Peas & Carrots with Almonds

  • 1/2 cup sprouted chick-peas (also known as garbanzos)
  • 2 large carrots, thinly sliced (use Salad Shooter)
  • 1 red bell pepper, diced
  • 3 scallions, minced
  • 1/4 cup sprouted almonds, blanched
  • 1/2 cup Pine Nut Yogurt or Rich Yogurt (see Cultured Foods)
  • 1/2 cup tangerine juice
  • 1 tbsp. olive oil & flaxseed oil mixed together
  • 4 garlic cloves, minced (or an amount that suits your taste)
  • 1/2 tsp. fresh ginger, minced
  • 1/2 tsp. ground brown mustard seeds
  • 1/2 tsp. ground cumin
  • 1/2 tsp. ground coriander
  • 1/2 tsp. turmeric
  • cayenne pepper to taste
  • Celtic sea salt, to taste (optional)
    1. Put the chick-peas into a food processor with the “S” blade and pulse chop lightly. Not too much – you just want to gently break apart the peas so that they are easier to chew.
    2. Slice the carrots very thin using a SaladShooter® (see Kitchen Equipment) with the chip blade (or use other kitchen tool that slices the carrots thin). Mince the almonds with a mincing knife or cut into matchstick-size pieces with a knife.
    3. Put the chick-peas, carrots, bell pepper, scallions and almonds into a large glass bowl and blend in 1/2 cup of Pine Nut Yogurt or Rich Yogurt. Set aside.
    4. In a separate bowl, stir the tangerine juice with the oil and spices. Add this into the chick-pea and vegetable mixture and mix well.

Serves 3-4. Keeps for 2-3 days in the refrigerator.