Bringing it home

Simple recipes to make your life more hi-raw.

The course that you have signed up for is designed to give you enough examples of hi-raw recipes, that you could just rotate through the four recipes in each category - this will give you enough variety to begin with. However, eventually you will start to combine them together and get creative yourself.


By this point in the course, you should have mastered breakfast. The options you've already been shown should give you a good selection of nutritious, filling and attractive options there.

From here on in, we start to concentrate on the great world of savouries. We can drift more into the mix of cooked and raw foods - to keep it applicable to most people.

This points to our philosophy that cooking foods is not inherently 'wrong', it is simply a matter of keeping our assimilable nutrition high whilst doing so. This means striking a keen balance between the amount of raw food our day contains.

Nori Salad Rolls - Lunch 1 of 4

Prep & Presention

As the nori sheets are made of dried seaweed, a good tip is to get all the ingredients and sauces prepped before you come to roll anything. Doing this ensures that once rolled, the nori wraps stay fresh, crisp and, indeed, rolled !

If you are going to cut them into smaller lengths, then there is an optimum window of opportunity to do so. A couple of minutes after they have been rolled, as the seaweed starts to soften, but before they get soggy - 10-20 minutes later, depending on the filling.


  • ⅓ Cup (80ml) olive oil
  • 3 to 4 Tbsp (45-60ml) tahini / peanut butter / almond butter, etc.
  • ½ Tsp tamari
  • 1 Tbsp (7.5ml) balsamic vinegar


  1. Slowly add the tamari and vinegar to the tahini (or nut butter), mixing as you go, so that it begins to thin.
  2. Once its all mixed together, slowly add the oil - again, mixing as you go - doing this too fast will 'split' the mix. These cautions are lost in a high speeds of a blender, and it happens in an instant.

    Will keep in fridge 1 week

Miso Dressing Ingredients

  • ⅓ Cup (80ml) olive oil
  • 3 to 4 Tbsp (45-60ml) nut milk
  • 2½ Tbsp (43g) miso
  • 2 Tbsp (28ml) agave/maple/coconut nectar
  • 1½ Tbsp (12g) grated ginger
  • 1 Tbsp (7.5ml) balsamic vinegar


  1. Blend all ingredients until smooth
  2. Additional mustard, chilli, ginger or wasabi (ground horseradish) to taste

    Will keep in fridge 1 week

Nori Wrap Ingredients

The reality is you can stick anything into these wraps. But beware - sharp, pointy veg might pierce the soft seaweed wrap, and dressings that are too wet will make the seaweed dissolve.

  • 4 untoasted nori sheets
  • 8 green lettuce leaves
  • 1 courgette sliced into matchstick-width splints, ideally as long as a nori sheet.
  • 1 sweet potato or 1 carrot, also sliced into splints
  • 2 small avocados - sliced
  • 2 cups (100g) sprouts of your choice

Favourite additions for us are olives, mushroom chunks, and sun-dried tomatoes.

Traditionally they will add thin slices of omelette, fish, meat, or other dense tastes

We also like to add thick tahini, Miso, or nut milk dressing - if they're made thick enough they can go inside the wrap, but if they come out too runny, fear not - they make great dipping sources - see below. A traditional dipping source would be wasabi (horseradish) ground into tamari.

Rolling Method

It is good to have a small bowl of water to assist the rolling process

  1. Place a nori sheet, shiny side down, on a flat surface in front of you.
  2. Except the top inch or two, every inch down the nori sheet, place a slice of carrot, courgette, or sweet potato, all the way from left to right.
  3. Add a bed of leaves and sprouts, keeping the top inch of the sheet clear.
  4. Cover the leaves with more succulent ingredients; peppers, avocado slices, peices of cheese, any sticky dressings you may wish to add.
  5. DO NOT OVERFILL - this is the difficult bit ! Make the contents no more than 6cm high (4cm when compressed).
  6. Begin to roll by lightly compressing the contents down towards you. Get your thumbs under the bottom of the nori sheet, and then lead the sheet over the top. Continue to turn it like a breaking wave over the contents of the wrap until the sheet meets itself.
  7. Tighten it a bit further, and continue to roll until the final inch.
  8. Add a drop or two of water from the bowl to the further edge of the sheet and roll onto this, which should seal the deal.
  9. You might need to compress the ends (which can get ragged in the rolling process) or stuff a bit more in to firm them up.
  10. Leave it to rest for a few minutes, then slice if need be - they look particularly gorgeous when sliced into 5cm lengths.


If you want to know more about why seaweeds (such as nori) are so good for you, here's a bit from Dao