Copyright

Simply DeliciousRaw Recipes

80/10/10
Soups

© Copyright 2014 by FoodnSport and Dr. Douglas N. Graham

All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including
photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in
the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law. For permis-
sion requests, email the publisher, with subject “Attention: Permissions Coordinator,” at the address below.

[email protected]

i
Acknowledgments
" Katy and I would like to give our most sincere thanks to my wife, Rozalind, who tolerated us invading her kitchen space

and making endless concoctions. Rozalind even agreed to taste test every dish we made. Her insights, suggestions, cheers for our suc-
cesses, and compassion with our failed experiments meant the world to us, and gave us all the momentum we needed to forge ahead.
Matt Starling supplied us with almost all of the fresh food needed to prepare our dishes, often fighting traffic and driving an hour each
way, to deliver massive quantities of food and saving us time in the process. Thank you. Jesse Schwartz, owner of Living Tree Community
Foods, graciously supplied us with everything we ever asked for from his wonderful site, Living Tree Community Foods, and always with
his profound blessings. We could not have done this project without you, Jesse, and we thank you again and again. We owe gratitude to
Kevin Rogers, our staff videographer, who helped us with computer programs, graphics, layout and the creation of this book. Micki Daw-
son donated camera equipment, lights, and his expertise in teaching us how to use it all. Micki stood in for me time and again, doing
countless domestic tasks so that I could focus on my kitchen duties. Adam Berry also deserves an honorable mention for his photo-
graphic contributions and expert advice. Katy’s father and mother, Bill and Vicki, provided endless emotional support, trust, and in-
sights. Karen R., our office manager, wears more hats than anyone can image. Thank you Karen for all the layout, graphics, and behind-
the-scene details that you took care of for us. We would not have a book without you. Grant Campbell, FoodnSport Director of Educa-
tion, your editing made our instructions clear, when we had left them in a muddle. Dave Bowland, thank you for helping us get this book
out to the people. Your guidance in marketing and outreach cannot be matched. Chef Alicia Ojeda, FoodnSport’s Director of Culinary
Skills, thank you for raising our awareness of so many details that we now take for granted. We recognize the importance of every detail
when it comes to making and serving great food. We would also like to add a special thank you to Chris Kendall, Megan Elizabeth, Ma-
rina Grubic, Brian Rossiter, Drew Burke, and all our other supporters who have shown us that the creation of low-fat raw vegan 811 rec-
ipe ebooks are really needed.

" Truly, countless people were involved and helpful at bringing this project to fruition. Most important to us is that you use this book
to make great tasting food that will support your health, and that of your loved ones.


ii
About the Chefs
" I remember making food with my father when I was a little " When I started with raw foods in 1978, I realized that when-
boy. Every Sunday he would make a special breakfast, foods we just ever I made complex dishes, the flavor was never as astonishing as I
never saw during the week, and he would let me be his assistant. had hoped it would be. I began challenging myself to make dishes
Helping him, I learned a lot. that were less complex, yet just as enjoyable. I made “figgy pudding,”
" At around ten years of age, I asked my mom, “How do you know which was no more than a blend of dried figs and water. Sure, there
how much food to make each night for dinner?” She said that she are countless ways to augment this pudding recipe, but the basic dish
knew how much to make for herself, made the same for my sis-ter, remains a favorite to this day. Bananas and water became my favorite
double for my dad, and double again for me. There were never any smoothie. Celery and berries were my “go to” salad dressing of
leftovers. choice. I started eating mono meals with increasing frequency.
" As a teen, I had a crazy sports I ran a fasting retreat for ten years, and made all the food, for staff
schedule, often training in the eve- and guests, for the first nine years. I offered food demo classes to peo-
nings, or early, before school. I ple in my home town every Monday evening for 10 years. I trained
learned that sometimes I had to several chefs so that they could create food for the various retreats
cover my own food needs, and I be- and events I offered.
came proficient in so doing. I " I coined “Simply Delicious Cuisine” in the early ’90’s, with the
worked in restaurants: as a busboy, a intent of demonstrating that gourmet raw food did not have to be
waiter, doing kitchen prep, and high in fat or difficult to create. The goal of Simply Delicious is to
eventually as a sous chef. I picked create dishes that taste great, use a minimal number of ingredients,
up some tricks. Living on my own fulfill the guidelines of 80/10/10, and are easy to prepare. Though I
in college, and working for the have spoken of Simply Delicious endlessly since the idea first came
school’s food service, I increased to me, and I made several unfinished attempts at creating a Simply
my awareness of what makes for a good dining experience, and Delicious recipe book, nothing came to fruition, until now. I am
how to be more efficient with food prep. I started shopping in thrilled to offer this ebook series of Simply Delicious recipes, and am
health food stores, and creating dishes that didn’t contain confident you will love them too. I hope you will want to collect the
ingredients from which I had learned to abstain. entire series.

~Douglas Graham

iii
" I was an easy going kid, so when my parent's decided to go ve- " As my love of fresh foods grew, I set out to meet Dr. Douglas
gan when I was six years old, I had no objections. Neither did I make Graham and learn more from the source of my initial inspiration. I
a fuss a year later when we all went raw vegan as a family. In fact, I now am proud to call Doug a special mentor and friend in my life
was excited by the thought of making choices that would ultimately who, through his Simply Delicious Culinary Skills Course, and many
contribute to my health and the health of our planet. I quickly be- hours spent in his home kitchen experimenting has taught me much
came enthusiastic about the live foods I consumed, and spent many of what I understand about the complete 80/10/10 dining experience.
hours with my mom preparing dehydrated goodies to take to school Food, in its purest form as nourishment and fuel, is simply delicious. 
with me. Every Thanksgiving we made raw tacos, carrot-tuna, pecan
pies and cheesecakes from our favorite recipe books. It turns out that eating well can be so easy, and every book in this se-
ries has been created to share how you can enjoy your favorite flavors
" When I was introduced to and textures in their simplest forms. I hope you enjoy these recipes
the 80/10/10 approach to raw ve- and further hope they contribute to a richer experience of life for you
ganism, I started experimenting and your loved ones. 
with my own creations for the

~Katy Craine
first time. After a short period of
adjustment, I took to this low-fat,
high fuel diet like a fish to water. I
started feeling more energetic, my
digestion became effortless and
certain problems I had developed
on my high fat regimen disap-
peared within weeks. The better I
felt, the more I began trusting my
instincts on what would taste
good with this or that, and how
much was enough. I found the art
of creating a certain desired flavor,
texture and look was made ever
more intriguing by the challenge of using few ingredients. I also used
recipe creation as an excuse to exercise my artistic eye, as any artist
would be delighted with the rich color palette fruits and vegetables
deliver. I created many winners, and of course some losers along the
way, and my experience taught me things I could not have learned
from a culinary school.  
iv
 80/10/10 Simply Delicious

Equipment and Tools

Here is a list of the tools that

helped make the creation of this
scrumptious soup recipe book
possible.
80/10/10 Simply Delicious

Blender and Dehydrator

A good blender is a crucial tool in our

kitchen, used for making sauces, syrups,
soups and dressings. We use Vitamix at all
of our events and for all of the blending
done in this book. A dependable, durable
blender is an absolute essential in any
home kitchen.
www.foodnsport.com/blender

Dehydrator
We use Excalibur dehydrators exclu-
sively because they have a temperature Blender
control feature. Most other dehydrators
have only one temperature setting
which is likely above 130 degrees. Excali-
bur dehydrators come in 6 and 9 tray
options, with an optional timer dial.
www.foodnsport.com/dehydrator


2
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Food Processor and Mandolin

A food processor is a very useful tool to have in a raw kitchen. It allows you to achieve tex-
tures that you can't reach with a blender and was developed as a time saver by providing uni-
form chopping consistency in seconds. They generally come with several different blades, offer-
ing everything from grinding to slicing. The most commonly used blade is the sabatier blade,
better known as s-blade and easily recognized by its "s" shape curved blade. This is used to pul-
verize dates, make ice cream of frozen bananas, process vegetables, mince herbs and more. In
fact, aside from the grinding attachment, this is the only blade we use in this book. Another
common blade is the slicing blade. This usually comes in different widths and is used to make
uniform slices of firmer fruits or vegetables. Some food processors also include a julienne slic-
ing blade, which makes long thin strips of whatever you decide to run through and a grating
blade, very useful for grating firmer fruits and vegetables. A food processor is an essential tool,
and there are many good brands at varying prices to choose from.

Food Processor

The mandolin is one of our favorite kitchen tools for achieving fine texture. It is labor
saving and exact, reliably making the same consistent cut every time. The one draw-
back is that you must be extremely careful when using it, as it is very easy to cut your-
self and the cut is usually not pretty. Fortunately most mandolins come with a hand
guard. Even so, it’s not a bad idea to purchase a cut-resistant glove for good measure.
There are many different styles of mandolins, from one fixed blade to multiple blades
with a julienne option and adjustable thicknesses. Having an adjustable blade is the
most versatile and worth the extra cost. You can find a good mandolin online with ad-
justable blades and julienne slicers in the $40-$70 dollar range. 

Mandolin 3
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Julienne Peeler

In the raw food world, the look and the texture is everything. The juli-
enne peeler is a tool for looks, texture and ease. It can be used on any
firm fruits or vegetables including cucumbers, zucchini, carrot, apple,
citrus peels and cabbage to name a few. A julienne peeler can make
thin and long julienne slices in seconds, what would take minutes of
concentrated effort with a skilled knife. Some julienne peelers make
even thinner slices that come out like angel hair pasta noodles.  You
can find a julienne peeler at almost any specialty kitchen store and
they're also available in many different models online. We recommend
purchasing a model that you feel ergonomically fits your grip and is
comfortable for you to use. Any peeler can leave you with a nasty cut,
so always use caution with this tool!

Julienne Peeler

4
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Recipes

Whether it’s a chilly winter’s day or a

sweltering hot summer evening you
will find recipes that range from warm
and comforting to cool and refreshing.

This sections covers everything from

savory to sweet; each soup a delightful
surprise for every tastebud in your
mouth.
80/10/10 Simply Delicious

Creamy Cauliflower Soup

Thick, creamy and (dare-I-say) a little cheesy, this soup has a taste that will bring you that home-cooked feel.
Partially drying the cauliflower alters the flavor to give it that mildly cheesy taste.

Ingredients

✤ 1 1/2 head cauliflower

✤ 2 medium zucchini

✤ 5 stalks celery, chopped

✤ 1/4 cup sweet onion, chopped

✤ 1 Tbsp tahini

✤ 1 Tbsp lemon juice 1 bunch fresh parsley

Tools Required

✤ blender

✤ food processor

✤ dehydrator

1
Method: Creamy Cauliflower Soup

1. Wash the cauliflower and cut through the center. Break the
two halves into small florets, placing the florets on a dehydra-
tor tray. Cut any stem pieces into bite sized bits and place on a
separate tray or, if you have room, on the opposite side of the
same tray as the florets. Put the tray(s) of cauliflower in the de-
hydrator at 115℉/46ºC for 30min -1 hour. They should not be-
come crispy, but noticeably wilted.

2. Peel the zucchini and chop it into 1 inch thick pieces. Place
the zucchini in the blender with the partially dried cauliflower
stem pieces and half of the partially dried florets, leaving the
other half on the dehydrator tray for now. Add 1 Tbsp of lemon
juice to the blender as well as 1/4 cup of onion, 4 stalks of
chopped celery and 1 Tbsp of tahini. Blend all the ingredients
until smooth or until the blender is warm to the touch.

3. Place the partially dehydrated florets into a large bowl. Pour

the soup blend over the florets and mix. Portion the soup into
2-4 bowls and garnish with a sprinkling of fresh minced pars-
ley.

Serve warm or at room temperature for best results

The processed cauliflower merged with the rich tahini and herbs creates a
voluptuous, velvety taste texture sure to please any palette.

2
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Butternut Squash Soup

This is an incredibly easy soup to make, perfect for a cold weather day. Smooth and subtle, this is most
satisfying served warm as a comforting second course.

Ingredients

✤ 1 medium butternut squash

✤ 2 cups water

✤ cinnamon, to taste

Tools Required

✤ sharp knife

✤ blender

3
Method: Butternut Squash Soup
1. Using a sharp knife remove the top and bottom of one me-
dium sized squash. Turn the squash upright and carefully shave
the skin off the flesh, like you would cut skin from a pineapple.

2. Chop the peeled squash into equal sized cubes about 2 inches
across.

3. Place the chopped squash in a blender and blend with 2 cups

of water and cinnamon to taste. Blend until the soup is com-
pletely smooth or until the blender is warm to the touch.

Serve immediately.

A fantastic fall harvest delicacy.

4
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Tomato Rice Soup

This soup makes the most of texture and flavor with a chewy zucchini rice and fresh herbs. A hint of mango
gives it just a touch of sweetness that lends to a real depth of flavor.

Ingredients

✤ 20 slices dried tomato

✤ 5 stalks celery, chopped

✤ 2 medium zucchini, chopped

✤ 1 medium mango

✤ 1/2 lemon, juiced

✤ 7 stalks fresh chive, diced

✤ 2lb plum tomato, chopped

✤ 1/4 cup fresh parsley, minced

Tools Required

✤ dehydrator

✤ food processor

✤ blender

5
Method: Tomato Rice Soup

2-4 hours before prep:

i. Cut 4-6 medium tomatoes into 1/4 inch thick slices. Line the
tomatoes on a dehydrator tray and dehydrate them at 115℉/
46℃ for 2-4 hours. If you do not have a dehydrator you may
choose to line the tomatoes on a metal tray and place them in
spot exposed to full sun and safe from bugs or animals. After a
few hours they will have released enough water to intensify the
savory flavor of the tomato.

Note: Tomatoes have a tendency to ferment when dried at a low

temperature, especially in moist climates. To avoid this, make
sure your tomatoes show no signs of rotting as you prep them for
the dehydrator trays.

Prep:

1. Peel and chop 2 medium zucchini into like sized 1 inch thick
pieces. The more uniform your pieces, the more evenly they
will process. Place the zucchini into a food processor and us-
ing the s-blade, pulse until you reach a course rice-like texture.
Place the zucchini rice into a mixing bowl and mix thoroughly
with 1/2 a lemon juiced, 1/4 cup minced parsley (setting aside a
sprinkle for garnish) and 7 stalks of minced chive.

2. Blend 2 lb of fresh tomato, 20 slices of partially dried tomato,

the flesh of one mango and 5 stalks of celery until smooth. You
may choose to blend until the blender is warm to the touch.
Pour over the processed zucchini and stir. Serve warm with a Enjoy the satisfying chewy texture.
sprinkling of fresh parsley for garnish.

6
80/10/10 Simply Delicious

Cucumber Dill Broth

This soup is refreshing, hydrating and full of flavor. The subtle sweetness of the cucumber and saltiness of
the tomato are enhanced when soaked in just a touch of lemon and fresh herbs.

Ingredients
✤ 4 medium cucumber, thinly sliced rounds
✤ 4 medium tomatoes, heavy for their size
✤ 3 tbsp lemon, juiced
✤ 6 sprigs dill, minced
Method:
1. When choosing tomatoes for this recipe it is better
to use tomatoes with a higher water content. This
is why we recommend using tomatoes that seem
heavy for their size. Make thin slices of the toma-
toes, carefully catching as much of the juice as possi-
ble into a shallow dish. Layer the tomatoes in the
shallow dish with the thin cucumber slices.
2. Mix 3 Tbsp lemon juice with the minced dill and
pour this mixture over the tomato and cucumber
slices. Let this sit for 30 min to allow the flavors to
marinate.
3. Layer the cucumber and tomato slices in 2-4 bowls.
Pour the juices from the dish equally over each serv-
ing. If you should find that you don't have an ample
amount of juice for each serving you can add a few
Tbsp of water or blended and strained tomato to
each bowl.

7
80/10/10 Simply Delicious

Perfect Pea Soup

The rich green color of this soup and it’s unmistakeable taste make this a popular soup in almost any crowd.
This course is great for entertaining friends and family, especially when served warm.

Ingredients
✤ 2 cups freeze dried peas
✤ 1/2 lb carrot
✤ 2 cups warm water
✤ 1 shallot
✤ 1 head celery
✤ thyme, to taste

Tools Required
✤ blender

Method:
1. Blend all ingredients with 2 cups warm water
until smooth. To warm the soup you can also
use a Vitamix blender, blending on the high set-
ting until warm to the touch.
Serve immediately.

8
80/10/10 Simply Delicious

Minestrone Soup
Eating simply delicious cuisine doesn’t mean you must give up your pastime favorites. Go ahead, enjoy this
twist on a traditional Italian noodle soup knowing you’re nourishing you body with every bite.

Ingredients

✤ 5 stalks celery

✤ 1/4 lb crimini mushroom

✤ 4 stalks green onion

✤ 1/2 lb carrot

✤ 2 medium zucchini

✤ 6 cups beefsteak tomatoes, chopped

✤ 5 pieces sun dried tomato

✤ 3 Tbsp lemon juice

Tools Required

✤ julienne peeler

✤ mandolin

✤ blender

9
Method:

1. Using a mandolin or a trained hand finely slice

and dice the celery, mushroom, green onion,
and carrot into a large bowl. The more thinly
diced, the softer the vegetables will be when
added to your broth.

2. Peel the zucchini. Using a julienne peeler,

make noodles from the flesh of the zucchini,
leaving the seed part. You can dehydrate the
seedy middles for around an hour to make a
spongy zucchini bread to serve with your
soup. Add the zucchini noodles to the large
bowl.

3. Blend 6 cups of tomato with 5 pieces of dried

tomatoes and 3 Tbsp lemon juice until the
blender is warm to the touch. This will be
your broth base and the warmth will help sof-
ten the vegetables.

4.Immediately pour the blended broth over the

vegetables and stir. Let this sit for 30min and
then rewarm the soup over a stove, stirring
with your hand to be sure the soup does not
reach the cooking temperature. Once the
soup becomes warm to the touch, it should be
removed from the stove and served.

Start with ripe tomatoes for a mouthwatering minestrone.

10
80/10/10 Simply Delicious

Starburst Gazpacho
The name if this chilled soup comes from the popular candy. The fruity broth contains surprising bursts of
intense flavor in every golden pineapple chunk, making it even better than its namesake.

Ingredients

✤ 8 oz orange juice

✤ 1/2 medium watermelon

✤ 1 medium pineapple

✤ 3 cups cucumber, peeled and diced

✤ 10 sprigs fresh cilantro

Tools Required

✤ blender

✤ citrus juicer

✤ peeler

11
Starburst Gazpacho

Sweet, simple, and utterly refreshing.

Method: 4.Finely chop the leaves and top stems of the cilantro, saving a
few whole leaves for garnish. Add the chopped cilantro to the
1. Using a citrus blender, juice enough oranges to yield 8 oz of pot and mix all ingredients thoroughly.
juice. Pour the orange juice into a large mixing bowl.
Serve this fresh dish chilled on a hot summer's day with a garnish-
2. Remove the seeds from the watermelon and pulse blend in a ing of fresh cilantro.
Vitamix blender. You don't want to blend it completely
smooth, but make sure there are not any large inconsistent
chunks. Pour the chunky blend into the large bowl.

3. Cut the skin and core from the pineapple and finely dice the
flesh. Add the diced pineapple to the bowl with 3 cups of
peeled and diced cucumber.

12
80/10/10 Simply Delicious Desserts

Mango Celery Soup

Too few have tapped into the full potential that is the mango. If you thought Tomato Mango soup was the
most poised balance of sweet and savory, then wait until you try this golden treasure.

Ingredients

✤ 6 medium mangos

✤ 1 head celery, chopped

✤ 6 sprigs cilantro, chopped

✤ 2 Tbsp lime juice

✤ 1/2 tsp cumin

Tools Required

✤ blender

13
Mango Celery Soup

Stringless varieties of mango are better for a smooth blend.

Method: 3. Pour the soup into bowls and garnish with a sprinkle of
chopped or whole cilantro leaves. This soup is best served at
1. Cut the cheeks from the mango on each side of the seed.
room temperature or slightly chilled.
Scoop the flesh with a spoon into a blender. Cut or squeeze
the remaining flesh from the pit of the mango into the blender
and discard the pit.

2. Put the chopped celery in the blender with the mango. Add
the lime juice and cumin. Blend these ingredients until
smooth.

14
80/10/10 Simply Delicious

Cream of Broccoli Soup

Cruciferous vegetables can be hard to stomach as a meal, but not in this creamy veggie delight. You’ll eat
your greens, and you’ll absolutely love it!

Ingredients

✤ 1 head broccoli

✤ 2 cups fresh (or freeze dried corn), off the

cob

✤ 2 cups zucchini, peeled and chopped

✤ 1/2 medium shallot, chopped

✤ 1 cup warm water (2 cups warm water if us-

ing freeze dried corn)

Tools Required

✤ peeler

✤ blender

15
Method: Cream of Broccoli

1. Cut the broccoli florets from the head and shred them using
the shredding blade of a food processor. Put the florets aside in
a large bowl, saving a small handful for garnishing.

2. Place the chopped broccoli stems in a blender with 2 cups

freeze dried corn (or use fresh corn), 2 cups peeled and chopped
zucchini, 1 cup chopped celery, 1/2 medium potato chopped, 1/2 a
medium shallot chopped and 2 cups of warm water (use less wa-
ter if using fresh corn).

3. Blend until smooth and warm to the touch then pour over the
shredded florets and stir. Use one small handful of florets as a
garnish.

Shred the florets and blend the broccoli stems for a better flavor and tex-
ture.

16
80/10/10 Simply Delicious

French Tomato Bisque

This is for all the tomato soup lovers out there. Enjoy the full bodied flavor and super smooth texture of
this tomato-based bit of heaven.

Ingredients

✤ 1/2 cup sun dried tomato, soaked and

packed
✤ 4 large beefsteak tomatoes, quartered
✤ 1 1/2 cups carrot, peeled and chopped
✤ 1 medium shallot, chopped
✤ 1 medium mango
✤ 3 sprigs of thyme, stems removed

Tools Required

✤ peel

✤ blender

✤ mandolin or julienne peeler

17
Method: French Tomato Bisque

1. Soak the sun dried tomato pieces in a 1/2 cup of water for half
an hour.
2. Put the quartered beefsteak tomatoes into a Vitamix blender.
If you don't have a Vitamix, use a sharp paring knife to peel the
tomatoes. The soup will have a smoother texture without the
tomato peels and only a Vitamix is powerful enough to break
the peels down. Blend the tomatoes with the chopped carrot,
chopped shallots, the flesh of one mango and drained sun
dried tomatoes. Blend until smooth.
3. Mince the leaves of 3 sprigs of thyme and mix into the soup
with a few pulses of the blender.
4. Make julienne strips of the zucchini using a mandolin, julienne
peeler or a sharp knife.
5. Pour the soup into 2-4 bowls and top them with a small hand-
ful of julienned zucchini. Finally garnish with a few short
sprigs of chive.
Serve immediately at room temperature or warm for the best fla-
vors.

Bon Appetit!

18
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Beet Borscht
This dish is beautiful as it is flavorful. The naturally robust taste of fresh beets are complemented by the fresh dill,
savory tomato and lemon juices. The garnish of coconut creme adds a striking contrast in color and flavor.

Ingredients

✤ 1 1/2 large beets

✤ 4 cups tomatoes, juiced

✤ 1 medium lemon, juiced

✤ 1 head celery, juiced

✤ 6 sprigs dill, minced

✤ the meat of 1 young coconut

Tools Required

✤ peeler

✤ food processor

✤ blender

✤ juicer

19
Method: Beet Borscht

1. “Peel the beets and chop them into quarters. Use a food proces-
sor to grate half of the beets and put them into a large pot or
bowl.

2. Use one of the two options in the following paragraph to make

juice from 1 head of washed celery. The first option requires a
juicer. This is usually as simple as running the clean celery
through the juicer and catching the juice. Another less conven-
tional way is to puree the celery in a blender and separate the
juice from the fibers with a strainer. The benefit to using a
juicer is you will yield juice faster, while the best part about us-
ing a blender is the easy clean up.

3. Blend the remaining quartered beets with 4 cups tomatoes, 3

Tbsp lemon juice and all the celery juice. Pour the blend over
the grated beets. Mix the minced dill into the soup and let it
sit for 1 hour or more. The flavor will settle more the longer it
sits and the soup will be even better after 2-3 hours.

4. Blend the young coconut meat in a blender until smooth. The

meat should be a jelly-like texture and blend easily. Pour this
coconut creme into a squirt bottle or us a plastic bag with a
small hole cut from the corner.

5. Divide the soup into two to four bowls and drizzle each with a
bit of the coconut creme. Add a garnish of fresh dill leaves.

Serve chilled for a traditional feel or at room temperature. A color compound called betanin is responsible for the rich reddish color in
beets.

20
80/10/10 Simply Delicious

Mango Tomato Soup

This is a classic go-to soup for any long term 80/10/10 enthusiast. In almost any ratio, you can’t go wrong
with something as simple and awesome as mango and tomato.

Ingredients
✤ 6 medium mangos
✤ 1 1/2 lb tomatoes, quartered

Tools Required
✤ blender

Method:
1. Cut the side "cheeks" off the mango and use
a large spoon to scoop out the flesh into a
blender bowl. Remove any skin from
around the pit section of the mango and
squeeze or cut the remaining flesh into the
blender, discarding the pit. Blend the quar-
tered tomatoes with the mango until
smooth.
2. To garnish, use a sharp knife to slice a few
thin slices from one of the mango cheeks,
about 3-4 per serving. Pour the soups into
2-4 serving bowls and carefully place the
slices of mango on top as garnish.
Serve immediately at room temperature.

21
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Special Ingredients

Here is a list of some of our special

ingredients, what they are and
where you can find them.
80/10/10 Simply Delicious

Living Tree Community Foods

" We get all of our dried foods, nuts, seeds, tahini and powders from Living Tree Community
Foods whenever possible. All of their products are organic and of an extremely high quality. Living
Tree has been a provider of ours for years, we fully trust in the integrity of this company and fully
delight in the bounty of delicious flavors it provides.

This is a raw delicacy composed of Mexican sesame seeds. It

has a very creamy flavor, is a little course and has a slight bit-
terness. We always recommend using a salt free, raw and or-
ganic source of tahini. There are other sources of raw tahini,
but none that we know of in the United States. Tahini is
made by putting whole sesame seeds through a special grind-
ing process. If you don't have any tahini on hand you can use
raw sesame seeds, though the texture and flavor will not be as
fine.  

These dried tomatoes from Living Tree Community Foods

are guaranteed salt and oil free whereas almost all dried to-
Raw Tahini matoes you will find in a store are preserved in heavy salt
and/or oils. It is possible to find sun dried tomatoes that
are salt free in some health food stores, but it is usually
best to call the company directly and ask. Sun dried toma-
toes can also be bitter from some sources. The Living Tree
tomatoes are the most consistent flavor we have come
Sun Dried Tomatoes across and can be stored in the refrigerator for several
weeks or even months at a time.

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80/10/10 Simply Delicious

Just Peas and Corn

" These we order from the “Just

Tomatoes” Company. The process
of freeze drying is said by the com-
pany to be a low heat process. You
can get them at almost any health
food store or order them from their
online catalogue.

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 80/10/10 Simply Delicious

Heating Up...
This section addresses common
questions and concerns about
temperature, meal size, and heating
methods.
80/10/10 Simply Delicious

Temperature
" The subject of cooling, and more specifically, heating of raw achieve this affect without compromising the raw quality of the
food is something we would like to briefly discuss. Most raw ingredients.
food enthusiasts and nutritionists agree that food heated over
118 degrees Fahrenheit is no longer considered a raw food. As a
raw foodist, how can you be sure you’re not cooking your food
without the use of a thermometer? A good general rule of
thumb is to actually use your thumb. In other words, use your
own sense of touch to determine the temperature. The average
body temperature of a human is 98.6ºF/35ºC. When someone
can touch a food and feel warmth coming from it, that food is al-
ready above body temperature. By the time the food is quite
warm to the touch, you may be approaching the 110-115ºF (43-
46ºC) range. If your food should become too hot to touch for a
few seconds then it is too hot to eat, and most definitely cooked.

" Why even bother with the extra step of warming?

You may certainly choose not to, and the soup will be enjoyable
still. But for some this subtle change can make a big difference
in the way the soup is experienced. It is often the subtle differ-
ences in ambiance that bring the dinner more fully into their
pleasure senses.

" In this book, we recommend you serve some of the dishes

at a warm temperature. Here are a few methods we have used to

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Heating Up...

Heating Methods

Vitamix Blending

" This is our preferred method for warming smooth soups and
soup bases. The blender is already being used as a tool for prepara-
tion, so it is convenient to also use it for the purpose of warming.
For this method all you need to do after the initial rough blending of
the soup is to turn the machine to high. Be sure your lid is fastened
on tight before engaging the power. Keep the blender running on
high without stopping until the side surfaces of the blender are
warm to the touch. You will want to serve the soup soon after blend-
ing as it will cool quickly! Also, if you’re making a soup base this
way and you plan to pour the base onto some vegetable matter, re-
member if the temperature of the vegetables is cooler than the soup
the base will cool more quickly.

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80/10/10 Simply Delicious

Heating Methods

Stove Heating

" Yes, that’s right, your stove may have more uses than just
extended counter and storage space! This works best after your
soup is fully composed and the components are mixed. You can
then pour the finished soup into an appropriately sized pot and
place it on the stove. Turn the stove to a medium temperature
and stir the soup with a wooden spoon, or with your hand.
When the soup becomes warm to the touch and you can con-
tinue to stir the soup with your hand without burning yourself,
you may remove it from the stove and serve.  

Adding Warm Water

"  This final method only works if the recipe calls for water.
In this case you can heat the water until a few small bubbles
start to form and rise. Keep in mind that when you are using
vegetables and fruit, which contain a high percentage of water at
a much lower temperature than the heated water you will add,
you are unlikely to cook the food. Blend until the desired tex-
ture is achieved and no longer. Serve as soon as possible as the
warmed soup will cool quickly.

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Heating Up...

Meal Size

" Can I Make This My Meal?

" In the 80/10/10 diet simplicity in meals is key. These soups

were designed to be simple enough to include them in your dinner
meal, accompanied by fruit and a salad course. If you think in terms
of a three course meal the fruit would come as a first course, then
soup as a second while the last course would be a large salad or a
dish rich in vegetables. As part of a three course meal you may wish
to share these soup portions between 2-4 people. Some of these
soups, however, would be fantastic as a full meal for one person.
The mango and vegetable combos are perfect for a full meal and are
particularly satisfying. As you enjoy these soups we hope you find
these suggestions useful as guidelines for a better dining experience.


" We would also like to add that all of these recipes are perfectly
in line with the food combining guidelines outlined The 80/10/10
Diet.  Should you be curious how you might pair these soups in the
same meal for optimum digestive harmony you may consider reading
“The 80/10/10 Reference Guide” which has detailed information on
proper food combining as well as nutritional information. 

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Heating Up...

Is It Really Raw? Is It Really Health Food?

" The questions about whether a food is really raw or not " So far, I have made three calls to Just Tomatoes, trying to
have come up many times during the decades that I have been ascertain if their products qualified as raw. On the first call, I was
teaching 80/10/10. Sometimes, we were saddened to discover assured that all their products were completely uncooked. On
that foods we thought were raw really weren’t, and sometimes we the second call, I also was told that their products were raw. On
were thrilled to find that indeed the foods really were raw. There the third call, when asked if their products were blanched before
is no set rule to find out if a food is raw or not, the answer must the freeze dry, I was told yes they were, at temperatures that
be sought out one food at a time. Sometimes, the answer is not would qualify the product as cooked, if the temperature was sus-
as clear as we would like it to be. Tahini is a case in point. Some tained for more than “momentarily.” I am still seeking the details
brands of tahini are definitely roasted. Others are definitely raw. on the blanching process used by Just Tomatoes, and currently
But there are some brands that are not roasted, yet in the seed we are using their products. Should we find that the products do
grinding process are subject to raised temperatures. Finding out not qualify to our satisfaction as being truly raw, I will stop using
exactly how high the temperature goes is not always easy. the product, of course. If you feel that you don’t wish to experi-
ment with Just Tomatoes products, feel free to use frozen or
" I called the number given on a jar of tahini to find out if
fresh peas in the pea soup recipes that you create. Using the Just
their product was truly raw. The tahini came from Lebanon. The
Tomatoes product allows us to create a standardized recipe all
friendly person informed me that yes, the tahini was raw, as was
year round.
all Lebanese tahini, because it is not the custom to roast sesame
seeds when making tahini in Lebanon. I felt relief, because the " Not all onions are created equally. Some onions are ex-
tahini was really good, but I also had a nagging doubt. A month tremely irritating, and have very strong flavors. Other onions are
later, I called again. This time I was told that the sesame seeds classed as “mild.” One group of mild onions are actually classed
are not roasted, but they do warm up during the course of the as “sweet.” They are not pungent, are higher in water and sugar
seven successive grindings. During my third call, I was given a than storage onions, and have a relatively low sulfur content.
range of temperatures that the tahini might reach during the American varieties include the Walla Walla, Pecos, Maui, Glenn-
grinding process, anywhere from 130-160 degrees F. Warmer ville, Imperial Valley Carzalia, Sunbrero, and the Texas 1015, to
than I would like, seeing as there were better options available. name a few. The Oso Sweet from Chile is said to have 50% more
30
sugar than most other sweet varieties. There are many members
of the onion family of foods. Some are quite strong, such as most
garlics, white and red onions, and leeks. Chives, shallots, and scal-
lions range in flavor from extremely mild to quite strong. The
fresher the onion, the milder it tends to be. Some shallots are so
mild that when included in a recipe they can impart the smell of
onion while offering almost no discernible onion flavor at all. Ex-
perience has taught me that the occasional use of sweet onions,
shallots, and chives is simply not a point of concern. We will use
them in some of our recipes, or include them as an optional ingre-
dient.

" The bottom line is that when it comes to making recipes,

especially fancy dishes for guests and special occasions, I encour-
age people to be willing to experiment, to be open-minded, to
try new dishes, and to be flexible. You might find that the occa-
sional exception sits great for you, and lets you reach loved ones
with foods they might otherwise not have tried. Should you find
a specific ingredient doesn’t work for you, you can always leave it
out in future, or use a substitute ingredient in order to get the
taste or texture that you want to create.

~Douglas Graham

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80/10/10 Simply Delicious

Resources

The 80/10/10 Diet

www.foodnsport.com/801010
The 80/10/10 Reference Guide
www.foodnsport.com/referenceguide
Dr. Graham’s Free Health Gift
www.foodnsport.com
The 80/10/10 Online Bootcamp
www.foodnsport.com/bootcamp
Dr. Graham’s Blog
www.foodnsport.com/blog

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