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This course will introduce you to a culinary system and dietary practice that will last you a lifetime.
Discover the secrets to staying slim, radiant and energized.
Hi, I am Chef Teton, and I am 68 years old. I have studied nutrition and the culinary arts for over 25 years. I have learned to transform every ailment that historically comes with aging. I have learned to keep slim and strong while enjoying excellent energy, beautiful skin, harmonious moods, sound sleep, flowing digestion and flexible joints.
In other words, I live in a body that works well!
I learned to do it and so can you. I will be your coach and guide you for 4 weeks with:
How to" Video Instruction: Learn how to soak, sprout, blend and dehydrate with my highly acclaimed instructional video series, divided and scheduled so that you can learn one step - one week at a time!
Award Winning Recipes: Included are all of my delicious recipes with, and without pictures, easy to view and easy to print.
Audio Recordings: Each week providing valuable little known facts about health, nutrition, and culinary shortcuts.
E-Book Articles: Providing the cutting edge "high points" about highly functional foods and healthy fats you will want in your body every day.
Week by Week: A winning formula breaking down the steps with instructions, recipes, pictures, audio, video, and shopping lists.
Resources: For traveling, purchasing equipment, specialty foods, and discounts.
Join Me Now!
After selling thousands of my Essential Cuisine DVD series I created this Dietary Makeover Course, which includes the entire Essential Cuisine DVD series plus much more, so that you can use the these culinary treasures to your advantage. It is a one stop shop designed to give you everything you need to set a new foundational diet for a lifetime.
The Dietary Makeover Course:
Raw: Learn to sprout, blend and dehydrate, make you own seed milks, cheeses, and the most luscious desserts on the planet.
Cooked Foods: Combining the best of raw and cooked. Learn which grains are alkaline and how to make simple meals from sauces, grains, veggies and legumes.
Fats & Oils: Which are safe and how to use and store them. Learn how to make luscious sauces and dressing for raw and cooked foods alike. The secret key to raw food is to always make sure your fats are raw.
Ayurvedic: How to use the herbs and spices which are the basics of this culinary system.
Healing Foods: Learn how to mineralize your foods and ferment your foods to get abundant probiotic flora for pennies a day. Learn basic cleansing protocols.
Blending: The easy way to get your 5 a Day veggies.
Cultured & Fermented Foods: Learn how to make your own and include them with every meal.
Supplements: The most important and how to achieve healthy absorption.
Body Mind Connection: Certified in The Work of Byron Katie, and as an Avatar Master/Wizard I have learned the vital connection our thinking and feelings have to do with our health. We'll address these areas helping you to get in touch with how your thoughts and feelings that may be causing you more harm than the improper foods you may be eating.
Testimonials about Chef Teton & The Dietary Makeover Course:
Hi Chef Teton,
What I loved about the course was interacting with CT and other like-minded people. The information has had a transforming effect on my diet and my relationship with food. It was nourishing on every level. The “how-to” conveyed by the DVDs was absolutely essential.. Having the recipes and shopping list ahead of time was essential too.
I also want to say that I love the Golden Elixer and the Carrot Tahini Dressing. They are so versatile. Chef Teton, your speech on “stewardship of the body” really made an impression on me. Also adding a few super foods (green juice, cultured veggies & kefir, healthy oils) into my diet has, in effect, crowded out some of the not so great things that I used to reach for. I like what is happening to my body as a result of these changes. Thank you so much for such a wonderful course.
Anne S., Wisconsin
“Chef Teton, Your DVDs should be mandatory for every dietitian, nutritionist and natural health practitioner! Each one contains essential information that can turn on the genes for optimum health and turn off the cycle of weight gain, degenerative disease, and serious illness. Watching hands-on food preparation of natural foods by a pro is the only way to master these kitchen cuisine secrets in a short period of time. And they’re so pleasant to watch. Your smiling face and professional style contributes greatly to their “addictiveness.” Now, when I’m in the kitchen, I think, “What would Chef Teton do?” and you gave me the courage to experiment more with raw and wholesome foods. Great recipes, too! I’m referring your DVD series to every patient and dear friend!”
– Dr. Donna Schwontkowski, Chiropractic physician (ret), M.S. Nutrition, Masters in Herbology
I loved, loved, loved the course. I would be interested in taking anything you offered. Or any other CDs you might do in the future.
I thought the format was great. I have no suggestions of how to make it better.
I don’t know what I would have liked more of. I've made incredible changes. I now make my own cultured vegetables and eat them daily. Never in a million years would I have ever thought that would happen. Also I make cultured coconut milk and love it. I have incorporated sea vegetables into my diet on a regular basis. These are just some of the changes I have made because of this course.
Thank you for a fantastic course, Micki"
“When I became an herbalist, one of the courses was how to incorporate raw and wholesome foods into the diet. I loved that class, but over the years, wished I could find additional instruction so I didn’t have to re-invent the wheel (and have cooking disasters along the way). Your DVD series is exactly what I’ve been looking for and it is so much more than what I ever expected to find. It’s vibrant, it’s exciting, it’s real, and it’s full of tricks and tips to decrease the learning curve… After just the first DVD, I was experimenting in the kitchen again, and loving every minute of it! Thank you for all your hard work. This DVD series will change the health of America, one mouthful at a time.”
– Louisa Blackstone
“The course was beyond what I had expected it to be, so the value of the course went way beyond what my expectations were. I was hoping to get just a basic questions and answers for the course. Instead I got new thoughts and directions that I did not even think about. This course has gone way beyond what I was expecting.
I dropped 20 lbs so far without really trying, which is very interesting. Need to buy some new pants though.”
"The information has had a transforming effect on my diet and my relationship with food. It was nourishing on many levels! The scheduling was great. Having the recipes and shopping list ahead of time was essential. The audios were especially nice!
I am happy with the results and the value for my investment.
Two important life-changers: 1) the CT speech on “stewardship of the body” really made an impression on me, 2) adding a few super foods (green juice, cultured veggies & kefir, healthy oils) into my diet has, in effect, crowded out some of the not so great things. I like what is happening to my body as a result of these changes. Thank you so much!"
I do want to take this opportunity to thank you for the difference you have made in my eating habits. I have your CDs and took your online course and am eating in a way I never thought I would.
Thank you, Kim H. Arizona
I am happy to tell you that the changes I made as a result of “Dietary Makeover” are still with me. My husband is even on board. This is because I incorporated new recipes one at a time, while shifting our meals slightly over time. What a fabulous and comprehensive course that works to last a lifetime.
Dawn W., Santa Barbara, CA
Dear Chef Teton,
The Dietary Makeover Course was great in that it allowed me a focused time frame to integrate into my daily routine some new techniques. I’m finally getting comfortable with healthy foods, that are alternative to what I have been eating and what has caused me weight gain. It is so valuable to learn about the food, read the recipes and see instruction. This way I could shop and actually “do it” and know how. I loved the cooking/preparation techniques – so helpful. This is a great cutting edge course that everyone who wants to eat healthier should take. Your life depends on it!
Mahalo Susan for putting it together. It has served me in many ways.
I must say that what I was able to accomplish was so worth the cost and then some. I learned things about how to consume vitamins and minerals. Using Sea Vegetables and where to find good sources of it.
The course for me was beyond what I had expected, so the value of the course went way beyond what my expectations were. I was hoping to get just a basic questions and answers for the course. Instead I got new thoughts and directions that I did not even think about. I did not realize how diverse the Raw Food industry really is and how it can change ones health for the better. There is a saying that says let your food be your medicine and your medicine be your food. I had found out I was diagnosed with Colitis and was hoping it would help with the foods I eat. Along the way I found out more things like the need to eliminate Wheat and processed Sugars out of my Kitchen, which I have and boy has this made a huge impact in my life. So this course has gone way beyond what I was expecting.
The course served in that it presented new ideas and concepts and took me in new directions that I never even thought were possible or existed.
I have lost about 15 lbs, most of it was from the change in my eating and eliminating Wheat from my diet. The other day I had to put on a belt, which I was wearing pants I have not been able to where in over 2 years and now have to wear a belt with them.
I must say the direction that this course has taken me is different in many areas I would not have thought possible. This course is well
worth the price and then some.
David Johnson, N.Dakota
And update from David Johnson a Colitis patient:
I did not tell you some of my side benefits I am getting, which is the Health Benefits I am getting. Going regular, which is great. The other aspect is that I do not have problems going up or down stairs now, which I was huffing and puffing at times. No more and no real difficulties now. Something did not feel right at times with breathing and that is gone. So some major side benefits of changing my diet to more of a Plant based diet. It is very interesting with certain people when you start to question the establishment with regards to what some of these big companies want you to be eating when you start to change. This was something I wanted to do, so maybe this was a blessing not a bad thing at all. I really believe things happen for a reason and mine not sure exactly yet, but I know I am on the right track where I am going.
Oh, I also lost 18 lbs so far without even trying, which is fantastic!
Thank you again,
Stephanie R., Hawaii
“What Susan Campbell provides is simple: a powerful and effective path to enhanced health and the prevention of many chronic diseases. Her books, documentaries and DVDs will help millions to realize their optimum health potential.”
- John Robbins, author of Diet for A New America
“I love, love, love your DVD’s!!! I like how you explain things really well, you also demonstrate the easy basic things that are new to lots of people, and it’s very personal with you interacting with the viewer. WELL DONE and congratulations!!!”
- Amy Bacheller, M.Ed, NC, CMT
“Chef Teton is on a nutrition crusade to help give us Americans some exciting new & tasty food ideas. I highly recommend her wonderful series of DVD’s which are a culmination of two decades of food knowledge.”
- GardenChef, Paul F. Wenner, author and founder of the GardenBurger
“Chef Teton opened the door of possibility of what to do with oils and salt!! Her food is fabulous!”
- Nancy Stroehecker, PR Consultant, LA, CA
“As a Colon Hydrotherapist I support people in the process of internal cleansing and detoxifying their bodies through diet. My clients are eager and ready to learn the basics and benefits of raw foods, and return to a more natural way of nourishing their bodies. And Chef Teton does it all! With simplicity, elegance and flare, her DVD collection is a MUST for regenerating the body and spirit through living food.”
– Gyan Bohannon, Certified Colon Therapist, Makawao, Maui, Hawaii
“Chef Teton puts a whole new spin on nutritious eating. Not only did she show me how to create scrumptious easy to make meals, she informed me of the benefits of the food being prepared. From EFA rich oils, nuts, grains, fruits, vegetables, and salt, to where to find proteins, omega 3’s, and minerals that will keep my skin radiant and my joints flexible. The methods in Essential Cuisine makes for an easy transition to healthier eating habits with foods that are absolutely delicious.”
– Cheryle Easter, Film Maker, Portland, Oregon
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|Section 1: Introduction-Getting Acquainted with the Course|
Congratulations for taking a step towards a healthier, more vibrant YOU!
The information contained in or made available through this course is intended to help you make informed decisions about your health, not to replace your medical care. Chef Teton's recommendations are NOT intended as a cure, diagnosis, prescription, or treatment for any disease; physical, emotional, spiritual or mental, and is not a substitute for regular medical care.
|Section 2: Getting Started|
Here's how this course works:
1. Each week the course is broken down into certain types of nutritional education and new culinary practices. First, listen to the audio program so that you can get an idea of what you will be making and, most importantly, why.
2. Next please read the articles that you were instructed to read so that you can become further educated. Also look over the course curriculum and get a good idea of what you would be working on that week.
3. Next, look at the recipes and the shopping list and begin to make a plan to integrate the week's homework into your life.
4. Take a look at your life and analyze your week ahead. Schedule in time to prepare your shopping list, to shop and to prepare the food instructed for that week.
5. during the week make sure you listen to that she went on you. This may answer some of the questions you might be having and/or give you a heads up on things you haven't even thought of yet.
6. Important! Please do not lose your momentum. It could be that something happens in your life and you get too busy and you drop a week or two. This is not good because once you lose your momentum it is hard to pick up again.
7. If this happens to you for the week curriculum, and the instructions are too much for you to accomplish in one week, then look at your life and plan for what will work for you personally. In other words, it could be that one week of the Dietary Makeover should perhaps take you two weeks, or even three or four. That is okay.
8. What is vital here is that you continue going and do not lose your momentum.
9. There is a lot here in this course and once you complete it you will have the most fabulous foundation for an excellent diet for life. The course was created for a specific reason in this order. If you feel a need to jump around and get acquainted, I totally understand. But please do follow the instructions and keep it going. Congratulations, you have taken the first step.
This form is to help you discover what your health and weight management goals are. Fill it out before you get started and then review it again after the four week period, and/or, after you have completed the course.
Hear about Chef Teton's incredible, over 20-year health journey that has led to creating Essential Cuisine.
Since this course is not about learning a specific diet, I have created a sheet on what I would recommend for you as your "Do's & Don'ts" while you are taking this course. My purpose in designing this course the way that I did is to teach you a whole new way of eating, to offer you solid nutritional and Culinary instruction.
While you are taking the course and until you learn all the methods that will serve you, I suggest that you follow some guiding principles. The "Do's & Don'ts" are really an outline of all the great food you can eat from the Earth and not the factory. Once you accomplish fulfilling this type of dietary practice you will most likely gain tremendous health and vitality as well as weight loss. When you are complete with the course, and if you still want to lose weight, then you can go on a more specific diet plan where you cut your serving sizes. This way you will already have gained the knowledge and skills to have a great diet to last year lifetime. There will be no more yo-yoing!! Congratulations!
Chef Teton's Dietary Makeover Resources
Maine Coast Sea Vegetables, Inc.
Kefir Starter/Coconut Oil & Butter/Great Food
Wilderness Family Naturals
Toll Free: 800-945-3801
Celtic Sea Salt and other wonderful products
Flax Oil/Greens/Fish Oil Supplements
Barleans (Receive a 20% discount when you order through this link)
Superfoods/Cacao/Goji Berries, etc.
Vegan Protein Powders - SunWarrior -
The Best Food Processor - Vita Mix (order through this link and receive free shipping)
Vitality Herbs & Clay (Michael King)
If ordering mention coupon code “Teton” for a free gift.
Southwest Nutraceuticals for Systemic Enzymes
Neprinol's advanced vegetarian formula is up to 10 times stronger than the leading animal formulas!
Here are all the recipes used in the Dietary Makeover. They have photos included. We have also created a recipe document that does not have the photos. This is just for your own personal use in case you are printing them at home and don't want to use a lot of color ink.
Note* The recipes are also broken down into each week's homework. As you get into the course you will see each weeks recipes with photos and without photos available to you.
Here are all the recipes that do not have pictures attached for your convenience in printing.
Chef Teton talks about kitchen equipment for raw, cooked and cultured food.
|Section 3: Week 1|
Welcome! Here's the summary of week one that goes over all the recipes you'll make and their amazing health benefits. Enjoy!
P.S. Someone asked me my recipe for almond butter. Here it is.
All it takes is a minimum of 3 cups of almonds (raw, soaked and rinsed or roasted) into the Vita Mix. Some recipes call for using a little oil (coconut oil would be good), but it is not necessary. You must use the tamper and blend on high speed while continuing the press down and around with the tamper. The almonds will get hot since it takes a few minutes, so you may want to stop and let it cool and then start up again. This may take some time. Blend until chunky/smooth consistency. Place in jar, cover and refrigerate. Yum!
|Lecture 11||5 pages|
This pdf covers your homework, recipes, along with health information.
|Lecture 12||1 page|
Here's your shopping list for week 1. Enjoy!
|Lecture 13||10 pages|
Here are the recipes for the first week of the course materials.
|Lecture 14||9 pages|
These are printer friendly recipes for week 1.
These are nutritional articles that have been written specifically for your information. It is important that you read them so that you will understand the value of these foods and "why" I have included them in this course. This is the great way for you to become empowered by knowledge.
This video give you an overview of some of the foods that I love to use. Of course, manufacturing and food artisans are coming up with new products all the time. But this will definitely give you a good idea of my favorite things and why I use what I use. There might be new products on the market now though that are just as yummy. Make sure you learn to read labels and become knowledgeable about what is inside the jar or the package of the food that you are buying.
Learn to make cultured (fermented) food at a fraction of the cost from store-bought. It can be very inexpensive to eat super healthy.
In this video you will learn how to make Kefir. In the video I use raw cows milk. But you can make Kefir with the same type of starter for many different kinds of milk.
Re-mineralize your body. Minerals are so vital to your health. Learn an easy, tasty way to get more minerals in your diet. Susan also shows you some healthy salts.
Here's a way to get those five servings of veggies in each day that make you glow!
New ideas to make veggies more tasty.
In this video I show you how to make a basic juice. At the time it was filmed I used a particular juicer, called a Champion Juicer. Since then so many other users have come on the market and some of them are much more superior. This video provides a good recipe though, and hopefully inspires you to make more green smoothies and more juice.
Listen as Susan answers frequently asked questions for week 1, as well as provides an abundant amount of additional information.
|Section 4: Week 2|
Here's Week 2 of Your Dietary Makeover
Welcome to "Fats" week! You'll get the skinny on why fats will help your skin, brain, energy and so much more.
|Lecture 25||6 pages|
Here's the homework pdf download below for week two:
Week 2 Articles
|Lecture 27||1 page|
Essential Cuisine - Dietary Makeover
Shopping List - Week 2
Please use organic as much as possible.
(There's a pdf below if you want to print it out.)
Purchase one or more of the above oils. Depending on the amount of people you are feeding, and how many dressing/sauces you will be making.
Flax Oil (order through Chef Teton website or call: 800.445.3529
High Lignan Flax Oil
Styrian Pumpkin Seed Oil
Olive Oil – Extra Virgin (EVOO)
Vegetables– try something new. Don’t purchase too many vegetables unless you know you will eat them all. Try to get them fresh.
Ingredients for Sauces: Golden Elixir, Carrot Vinaigrette & Savory Sauce:
Sesame Tahini (raw or roasted - unsalted is best)
Tamari (wheat free low sodium) or Shoyu (both are salty seasonings)
Apple Cider Vinegar (raw with the Mother – Braggs is one of the best)
Braggs Liquid Aminos
Sea Salt or Himalayan
Nuts and Seeds for Seed Milks – Pick from the following list:
Sesame Seeds (hulled)
Hemp Seed Granules
Sweetener of choice (honey, maple syrup or enjoy just plain)
Store nuts and seeds in airtight container in refrigerator or freezer.
|Lecture 28||11 pages|
Here are the recipes for week two. There's also a pdf with photos, and a pdf in black and white without photos in the next lecture, in case you wish to print out the recipes.
Sauces & Dressings, Seed Milks, & Grains
|Lecture 29||9 pages|
Here are the printer friendly recipes for week 2.
Learn how to make fabulous nut or seed milks. There's also an amazing almond soup.
Then find out how to make almond "cheese."
Yummy dressings to make your veggies taste great!
Learn about organic wine.
Video on grinding seeds to powder to sprinkle on foods. Create a dimension of flavor that you'll absolutely enjoy. Will make your vegetables taste so much better.
Discover quick, healthy snack and light meals you can make with toast.
Here's Week 2 of Your Dietary Makeover
Welcome to "Fats" week! You'll get the skinny on why fats will help your skin, brain, energy and so much more.
|Section 5: Week 3|
Hear about sprouting, raw food pizza, dehydrating, sprouted grains, seasonings, spices and so much more! Yum.
|Lecture 37||6 pages|
This week's recipes may be some new foods for you.
Week 3 Shopping List
|Lecture 39||13 pages|
Here are the recipes for week two. There's also a pdf with photos, and a pdf in black and white without photos, in case you wish to print out the recipes.
Week Three Recipes:
Nuts, Legumes, Crackers, Soups & Pizza
Week 3 Recipes with No Pictures
Create living, tasty, super nutritious foods.
This pizza dough is one of the best raw food recipes. It works great as a bread substitute, and is perfect for foods other than pizza. Enjoy these easy to make pizza dough crackers for raw pizza and other yummy open faced sandwiches.
This is one of my favorite scrambler recipes. When you make it, you might come up with your own version using leftovers or other foods. Enjoy!
Squash is one of the best foods when just made plain. It just so happens that coconut oil is fantastic on squash and some sweet potatoes. Learn how, here!
Buckwheat is a fantastic grain that can be toasted or enjoyed raw. When used raw it must be soaked and sprouted. It is wonderful with seed milks or used for milks.
Quick, yummy recipe with avocado. This recipe is simple and shows yo a great way to enjoy cultured veggies. It is all about simple!
Many people ask, "what do I eat with cultured veggies". Here is one of the best ways to have a very healthy snack. Add tofu, cheese, egg or luncheon meat for a fantastic and simple meal.
members of the course ask questions that are common.
|Section 6: Week 4|
Week 4 overview. Thoughts, weight loss, energy, and pack-and-go ideas are discussed, along with this week's dessert recipes.
Week 4 Course & Homework/play
Week 4 Shopping List
|Lecture 53||16 pages|
Chef Teton’s Essential Cuisine
4 Weeks to a New You!
Week 4 Recipes
Desserts, Potatoes & Squash
Raw Cacao Truffles
1/2 cup Coconut Cream (sundried coconut meat ground into a
butter. Artisana makes a good one available in most
natural food stores, as does Wilderness Family Naturals
3/4 cup water (warmed)
1 to 2 tsp vanilla
1/2 cup maple syrup
3 tbsp coconut oil
2 tbsp raw sugar or honey (more to taste)
1/2 tsp salt (more or less to taste)
Cayenne or Chili Powder
Begin by blending the coconut cream and coconut oil in warm water.
Once blended, add maple syrup, sugar, salt or any seasonings. Blend until
creamy. Add cacao powder (carob can be substituted) through a sifter to
Blend in a little at a time. Mixture will thicken to a point where it is difficult
to stir. If too dry, add a bit of water. Remember they will firm up when
refrigerated. They will also thicken a bit when the cacao nibs, coconut
and/or other nuts are added.
Roll into balls and press nuts or Golden Yukon Berry on top with slight
pressure. Chill. Best to serve at room temperature.
Truffles travel well, but remember to package in a container where they can
soften and still hold their shape.
Raw Cacao Mousse
2 cups ripe avocados (about 2)
1/2 cup + maple syrup
2-4 tbsp organic sugar (more for sweeter)
2 tbsp coconut oil (Barlean’s)
2 tsp vanilla extract
1 tsp balsamic vinegar
1/2 tsp salt to taste
1 cup pure unsweetened cocoa powder, make sure it is unsweetened
I pint fresh raspberries or strawberries
Handful - mint leaves for garnish
In a food processor, blend the avocados, maple syrup, sugar, coconut oil,
vanilla, balsamic and shoyu until smooth and creamy. Note: if the coconut
oil is hard, heat slightly, just enough to soften so it will mix easily/
Add cocoa powder slowly and blend until smooth (sifting as you add will
alleviate possibility of lumps).
Serve raspberries on top of Mousse as you desire and garnish with mint.
Great in champagne classes or anyway at all.
Store in fridge up to one week in airtight container. You can also freeze it up
to a month.
Coconut Cream Frosting
2 cups fresh coconut meat or dried coconut flakes
1/4 cup raw sugar
1 tbsp honey (sweeten to taste)
Slight sprinkle of salt
Blend until creamy.
If you don’t have fresh coconut meat, then use dried unsweetened coconut
flakes. Soak before hand so they are easy to blend.
Frost on top of mousse, then top with fresh sliced strawberries, raspberries
Raw Oatmeal Cookies
2 cups oat groats
3/4 cup dates
1/2 cup dried raisins
1/2 cup walnuts
2 or 3 apples, grated
1/2 tsp salt
No need for any soaking of groats, dates or raisins. It is good if you can soak
the walnuts for a few hours, but not absolutely necessary. Drain and rinse
Grind dry groats in a blender into fine powder. A food processor may work
Chop raisins and dates (remove pits from dates)
Grate apple on course part of grater (careful not to grate fine and make it like
Rough chop walnuts as desired.
Transfer groats to a bowl and add the raisins, dates, walnuts and apples. Mix
well. The dry groat powder will be soaked up by the apples. Add cinnamon
Press into cookie rounds on a teflex dehydrator tray and dehydrate for about
10 hours and then remove teflex tray and turn for a couple more hours of
dehydrating. Dehydrate until the cookies reach your desired texture.
Use the juice of an orange or lemon to dip your fingers into when pressing
the dough into rounds. This works well to help keep your fingers from
sticking to all the dough.
Cookies can also be baked at a very low temperature in the oven on a
cookie sheet. You may want to turn them half way through the baking time.
These cookies are the bomb and work well for a travel snack. Enjoy!
* Recipe inspired by Juliano in his book “Raw”
Raw Banana Mango Pecan Pie
1 mango sliced (2 if small)
1 cup pecans (soaked in water for 1 hr)
1 1/2 cups pecans (not soaked)
6 oz filtered water
5-10 dates, soaked
1 tsp vanilla 1 heaping tsp raw honey (or more to taste)
dash Tamari or Nama Shoyu
Soak one cup of pecans in water
In a glass pie pan, arrange one layer of sliced bananas (2 1/2 bananas should
do it). Lay the banana slices in a spiral pattern with one slice slightly
overlapping the other until you have covered the entire pie pan. Put a layer
going up the sides of the pie pan as well.
Cut the mango into thin (1/4 inch) slices and layer over the banana.
Put another layer of bananas over the mango. Compress the fruit
down evenly with your hands. Set aside.
Pecan Cream Filling
Put 1 cup of soaked (drained) pecans, dates, 6 oz. filtered water and
vanilla into blender and blend into to a fine cream. Taste the cream,
and if it is not sweet enough for your taste, add more dates.
Pour the Pecan Cream Filling over the fruit in the pie pan. Put into
dehydrator at 95 F for 3 hours, or your oven at the lowest
temperature possible. If you are using an oven make sure you keep a good
watch on the pie. Depending on the temperature of the oven, it could be that
only an hour is need, perhaps even less. The idea is to get the mixture to
congeal and NOT cook.
Blend honey with just a little water and a dash of the Tamari or
Nama Shoyu. Toss the soaked pecans by tossing gently with the
honeyed water to coat the pecans. When the pie is ready, out of the
dehydrator or oven, place one layer of the honeyed pecans on top of the pie.
Place them in a circle inside a circle, artistically placed towards the center of
Chill pie for one hour or longer before serving.
Keeps for a few days in the refrigerator.
Apple Raspberry Pie (not shown above)
2 cups pecans (soaked for 1 to 2 hours if possible)
1 cup walnuts (soaked for 1 to 2 hours if possible)
3/4 cup pitted and packed, medjool dates (soaked to soften)
In a food processor, combine all ingredients until they become crumbly.
Press half of the mixture into a 9” pie plate.
2 cups raspberries, blueberries, or strawberries
6 medium sized apples, separated
1/2 cup pitted and packed medjool dates
1/2 cup raisins
2 tsp cinnamon
Sprinkle the berries over the piecrust. Peel and core all apples.
Make a puree: In a food processor, puree 2 of the apples, dates, raisins and
Pour this mixture into a bowl.
Chop the other 4 apples into chunks and then process into small chunks in a
food processor, making sure NOT to puree it into applesauce!
Add to the puree.
Spread this filling into the piecrust on top of the berries. Top with the
remaining piecrust, sprinkling it over the tip like crumble.
Pineapple Berry Pie
Nut Date Crust
1 cup Pecans (soaked and rinsed)
1 cup Walnuts (soaked and rinsed)
6 Dates (soaked- save soaking juice)
1/4 tsp Vanilla Extract
1/4 tsp Sea Salt
Combine above ingredients in a food processor with S blade until it balls up. Remove and
press into pie pan. Dehydrate for 5 hours or chill.
Pineapple Pudding Filling
1 cup Mac Nuts or Cashews (optional)
4 cups Fresh Pineapple (chopped)
3/4 cups Raw Honey or Maple Syrup
1/3 cup Fresh Lemon Juice
1 tsp Vanilla
1/2 cup Coconut Oil or Coconut Cream Concentrate
2 tsp Agar Agar (follow directions on package)
1/2 tsp Salt
Mix half the pineapple with all the ingredients thick and creamy. Mix
remainder of pineapple keeping it chunky. Combine. Pour into pie shell and
chill or serve immediately and enjoy.
Top the pie filling with fresh fruit. Berries are great unless you have
seasonal or tropical fruit like mango, bananas and papayas.
1 1/2 cup cashews or macadamia nuts
5 dates (Medjool are good) soak in enough water
to cover dates (see below)
1 1/2 cup frozen berries
1 tsp vanilla or vanilla powder
1/2 cup tangerine juice (or orange juice)
1/2 tsp cinnamon (optional)
1-2 pints fresh berries (blueberries, raspberries or strawberries)
*Remove pits from dates and remove from date syrup created by the
water the dates were soaked in. Set aside the date syrup. If not using
dates, substitute with raw honey or top dish with Maple Syrup (this
Mix nuts in blender with dates and enough tangerine juice or date syrup to
help the mixture to liquefy. Add 3/4 cup of the berries. The idea is to have it
be liquid enough to blend, but keep as thick as possible. Add vanilla and
cinnamon, and blend.
Place remaining berries in serving dishes with either the nut cream pudding
first topped with berries or vice versa!
*This is a beautiful dessert to serve layered (alternate berries and
cream) in wine or champagne glasses.
This dessert is powerful, rich and filling. It is an AM or PM snack.
If you are serving it after a meal, it is best that the meal served be
a light meal, and/or you wait until meal is somewhat digested!
Wonderful served with Champagne!
Sweet Potato ala Sesame Flax
Recipe for 1:
Bake sweet potato or yam, and sprinkle the following on top:
2 tbsp sesame seeds
1 tbsp Barlean’s Flax Oil
salt to taste
for more delicious recipes and healing and vibrant health!
|Lecture 54||12 pages|
The pdf contains this week's recipes for week 4 without pictures, so it's printer friendly.
This raw pie is super easy to make. It looks and tastes fantastic!
Make fresh sorbets that everyone LOVES!
Listen as Susan answers frequently asked questions for week 4, as well as provides an abundant amount of additional information.
|Section 7: Summary|
Congratulations! You are on your way to a vibrantly healthy life!
Please email me here or at
Susan@Chefteton.com if you have any questions.
Feel free to sign up for my blog where I'll be sharing more recipes and good stuff!
|Section 8: Bonus Recipes|
Super quick and easy dish to make with kefir, or raw cream, berries and nuts.
About Raw Cacao and Cookie RecipePreview
What a great way to add taste and the health benefits from raw cacao to your drinks. Yum!
Oh I wish I could bring the truffles through the computer screen for you to taste. They're sooo good!
Raw Cacao Truffles
No one will ever know the difference between this healthy mousse and regular mousse. People actually like the healthy one better! This is just so unbelievably tasty!
Raw Cacao Mousse
Raw Cacao Coconut Energy Booster Smoothie
Susan Teton Campbell – Bio – 2013
In 1991, the passion for Susan Teton Campbell’s life work was ignited when she read Diet for a New America by John Robbins. Bringing her extensive marketing and media expertise to the Robbins’ organization, EarthSave International, Susan created and promoted the award-winning Healthy School Lunch Program (HSLP).
Collaborating with top nutritional and environmental experts in government, business, and academia, Susan created a curriculum that motivated students nationwide to make healthier food choices. In 1997, with funding from the American Cancer Society and the USDA, Campbell took her program to Hawaii, inspiring the state to be the first in the nation to create plant based alternatives for school menus. When the Physician’s Committee for Responsible Medicine rated the health of meals at American schools in 1998, the HSLP was in three of the top 10.
As part of the HSLP, Susan co-authored The Healthy School Lunch Action Guide, a 184-page resource manual published by EarthSave International in 1994. The guide was sold/distributed to teachers and parents across the country while Susan went on a national tour, speaking to thousands of parents, administrators, government agencies and associations (National Food Service Association). The tour included numerous TV and radio appearances.
Following her tenure at EarthSave, Susan, with key members of the Natural Products Industry, formed a Washington D.C. lobby for natural food and supplement manufacturers, retailers, and distributors. In collaboration with New Hope Media, Susan envisioned and founded the Natural Products Council, spearheading a national marketing campaign, featuring celebrities such as Paul McCartney, Woody Harrelson, Kevin Nealon, and Ed Begley, Jr.
In 1998 she collaborated with Citizens For Health (Boulder, CO), to launch a national campaign, Let’s Keep Organic, Organic. The campaign broke U.S. Department of Agriculture records for consumer letters received. The result was a rewrite of the policy that set national organic labeling standards.
In 1998, with a Rockefeller grant, Susan founded Spirit In Action (SIA), Inc., an organization, which exists to make the health and welfare of children the overriding consideration in all government, corporate, and individual decisions. SIA’s projects bring awareness to the interplay of nutrition, environment, economic, social, and cultural factors that impact American youth.
In 2001, after years of studying with notable nutrition/health professionals, Susan took her nutrition knowledge into the kitchen when she created menu plans for retreats put on by Byron Katie International. The success of the food program led her to head up the sales and marketing efforts for The Schools for The Work of Byron Katie, during the launch for her first best seller, “Loving What Is”.
Recognizing that most people know what healthy food is, but lack the skills to prepare it, she went on to develop recipes and menu plans for large resorts and celebrities, actively teaching food service personnel and private chefs. Following a one year In 2003-2005 she launched her “functional food” style to become an instructor for home chef and professional culinary students at Laguna Culinary Arts, in Laguna Beach, CA.
Relocating to Maui, Hawaii in 2005, Susan launched her multi media company, to produce media products for nutrition culinary education. Her first media project is a culinary practice combining the best of the essential dietary components of the Centenarian Cultures – a healthy combination of raw, cooked and cultured foods. Essential Cuisine, A Journey From Seed to Soul is produced in a 6 Set DVD format (23 cooking shows) and an e-book under the brand “Chef Teton”. The set is sold and distributed online, in Whole Food Markets, Amazon, and Internet distributors worldwide.
Convinced that food is a significant factor in the rising epidemic of youth related health issues, Susan also produced Teens Teaching Teens, a 9 segment DVD cooking show starring 16 yr old Landon Bell.
Susan holds nutrition, culinary and education certifications from Body Ecology Diet, Raw Living Foods, Ayurvedic Cooking, WSET Wine Pairing, and Experiential Education (Ropes Course) – “Team Building In the Kitchen”, The Work of Byron Katie and recently completed the Avatar Master, Professional and Wizard Courses in 2009.
Locally on Maui, Susan is a regular teacher for Whole Foods Market Kahului, and is the wellness chef for the 2009, 2010, 2011 Maui County Agricultural Festival sponsored by the Maui County Farm Bureau. She was the executive chef for the seven-day Agricultural Design Conference hosted by Maui Aloha Aina Association, and is a regular speaker/teacher for various organizations like the Farmers Union, Vegetarian Society, and the American Heart Association.
Susan is the Chair of Slow Food Maui Convivium, a board member of the Maui Food Technology Center (funded by Maui County) and is a nutrition/ culinary instructor for the County of Maui, Department of Aging. Susan continues to provide nutrition/culinary coaching to her clients nationwide.
Susan is a seasoned educator, public speaker and media guest. She holds retreats on Maui with with her Essential Cuisine format, aligning the body, mind, soul and Earth.
Contact: Susan “Chef Teton” Campbell 808-250-1535