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From the Townsend Letter
February/March 2008


Web Page Potpourri
by Marjorie Roswell

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A column devoted to informative integrative health resources on the Internet

Quick and Easy Raw Food

There's no better cure for fibromyalgia than a varied, colorful diet of raw fruits and vegetables. These quick and easy recipes come from a demo I did for our local EarthSave chapter. Enjoy!

Useful Tools
Cutting board
Magic Bullet or coffee grinder
Knife or Apple slicer
Nut milk bag or strainer
Magic Bullet, blender, or food processor
Citrus juicer
Optional: garlic peeler, citrus juicer

3-Ingredient Salad
• Mango, cubed
• Avocado, cubed
• Raspberry… or tomato…

3-Ingredient Snack or Party Food
• Milled flax
• Cinnamon
• Apple slices

3-Ingredient Pudding
• 1/2 Papaya
• Banana
• Juice of one lime
(Eat as Pudding or use as a Fruit Salad Dressing)

4-Ingredient Almond Milk
• Almonds, soaked
• Water
• Pinch of salt
• Sweetener or berries
(Add corn fresh from the cob, pepper, and cayenne to make a Corn Chowder)

Generic Salad Dressing
(From Victoria Boutenko)
• Oil (any good oil, such as sesame, olive, safflower). Use enough to cover the blades of the blender.
• 1 teaspoon natural sweetener such as dates, raisins, bananas
• 2 tablespoons fresh lemon juice (or lime juice or raw apple cider vinegar)
• 1/3 cup distilled water
• 1 cup chopped or 1 bunch herbs – preferably fresh! (one or more of celery, parsley, cilantro, basil, or any other herb).
• Spice to taste (garlic, mustard, ginger, jalapeno, etc.)
• 1/3 cup seeds or nuts (the most common are sunflower seeds and tahini; also walnuts, pumpkin seeds, almonds)
• 1/2 teaspoon sea salt (or kelp, dulce, Bragg's Liquid Aminos) or to taste (optional)
• Pepper

Recommended Webpages:
(March 2008: Above link does not work. Try

Recommended Web Search Terms
Raw Food – Recipe – Living Food – Raw Soup – Raw [whatever ingredient you have on hand]

Great Books
Raw FamilyEating Without HeatingRaw Food Made Easy for 1 or 2 PeopleThe Living and Raw Food DietThe Complete Book of Raw Food – Dining In the RawThe Saucy Vegetarian

Please Share
Please share your quick, delicious, and healthful recipes with me at I look forward to sharing them in a future column.

Margie Roswell is a web developer at Community IT Innovators ( and a lover of colorful organic food.


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March 16, 2008

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