Synergistic NutritionSynergistic Nutrition

Lou Corona Raw Living Food Recipes


=> Raw Almond & Nut Suppliers PDF Download

=> Get Clean, Lean & Serene Recipe Ebook Download



gorilla milk2 300x246Gorilla Milk

1cup of soaked almonds

¼ tsp. best salt you can find

4-5 Dates

2T Nutritional Essentials

3-4 cups of water

+ Coconut meat and coconut water:

Cloth-nut bag to strain almond milk through.

 Mix 50-50 Almond Milk and Green Juice

Green Juice:

7 Sticks Celery

1 Cucumber

1 bunch parsley

1 bunch cilantro

1 bunch mint

1 bunch of black kale

2 apples


Green Juice Preparation: 
Place all ingredients through a Juicer. (Lou recommends the Green Star Elite Juicer)

Gorilla Milk Preparation: Fill the Blender with 1/2 Green Juice and 1/2 Almond Coconut Milk. Blend and Enjoy!!

**You can adjust the level of green juice to your needs and slowly work your way up to a 50/50 ratio!

Lou’s Tip: *If you do not have a juicer, it is OK to use a blender, though you may have to use purified water to get the mixture to blend. If you use a blender, pour juice through a nut bag or fine strainer and collect juice in a bowl.



shutterstock 124634233 SmallLemon Ginger Blast

1 bunch Celery

3 inches  Fresh Ginger

3 inches Fresh Turmeric (when available)

1 handful Fresh Mint

1 Peeled Lemon

1 bunch  Parsley (regular or Italian)

1 bunch Cilantro

1 Cucumber (large)

2 Apples

1/2-1 Habanero or Jalapeno (full pepper for more advanced)

2 bunches Spinach

3 cups Water


Juice & Enjoy!

Drink one glass every morning

Final juiced amount should be cut with 1/3 water!





Almond Coconut Yogurt

1 Cup Almonds (Soaked 24 hours)

1 1/2 Cups Fresh Coconut Meat (From Young Thai Coconut) with Water

1/2 Tsp. LiyfBiotic

2 TBS. Liyf Essentials


Preparation:  Blend ingredients in a blender until smooth. Strain with an 8 inch strainer to sift out any coconut shells or almond skins. Pour the mixture into a sealable container & allow the mixture to stand, covered with a paper towel, for 3 hours on a warm day and 4-6 hours on a cool day. (This will allow the fermentation). Use the nut culture on fruit, in smoothies, pates, salad dressings, or eat plain. Seal and store the remainder in the refrigerator. The nut culture will keep up to 3-4 days but will continue to get more cultured each day. Once it culturizes it will have a slight zing to it, and each day that zing will get stronger. If the yogurt turns pink DO NOT EAT IT.

Eat from 1 to 2 cups each day. For athletes or people trying to build lean muscle can eat more.

*Keep about 2 tablespoons of the mixture as a starter to add to the next batch, which will produce a more active culture – and in a shorter amount of time. You will not need to use Liyfbiotic powder if you are using a small amount from the previous batch.



baja sourcream 300x178Baja Sour Cream

1 Cup Almond coconut yogurt (or 1 cup of almonds, soaked)

1 Cup (or more)  Pure Water

2 TBS  Onion Powder

1 1/2 tsp Salt

4 Cloves  Garlic

1/4 Cup Lime Juice

1 1/2 TBS  Chili Powder

1 TBS  Oregano

4 TBS Diced Onion

2 TSP Mexican Seasoning


Mix together in blender or food processor until smooth. Start out with 1 cup of the water and add more as needed until desired consistency.

**Less water is needed if you are using the almond coconut yogurt

NOTES: Keeps for up to 1 week if not cultured. If cultured it will last about 2-3 days




Stuffed Peppers 300x200Mexican Stuffed Peppers

Handling the Peppers:
 Wash 4-6 Red Bell Peppers and slice off the tops. Remove the seeds and inner part of the peppers and set aside

Ingredients (Filling)

1 Cup  Almonds  (soaked 24 hours)

 1 Cup  Sunflower seeds  (soaked 6-8 hours)

1/2 Cup  Pumpkin seeds  (soaked 6-8 hours)

1/2 Cup  Lentils seeds  (soaked 6-8 hours)

1/2 Cup  Carrots, finely chopped

1/2 Cup  Celery, finely chopped

2 TBS  Lemon Juice

1 TBS  Chili Powder

1 TBS  Cumin

4 TBS  Purple Onion, finely chopped

1 Clove  Garlic

Salt  To Taste


Ingredients (Sauce)

2  Red Bell Peppers

2-3   Dates

1  Tomato

1 TBS  Raw Carob Powder

1 TBS  Lemon Juice

1/2 TSP  Chili Powder

Dash  Cayenne

Salt  To Taste



Start by making your filling: Process almonds, sunflower seeds, pumpkin seeds, 2 tablespoons of the purple onion, lemon juice, salt, chili powder, cumin, garlic through a food processor until smooth or proper juicer twice. Stir in the carrots, celery, the remaining 2 tablespoons of purple onion and cilantro. Adjust seasoning as desired.

Now begin Making your Sauce: Process all ingredients in blender until smooth

Finally: Stuff mixture into red bell peppers which have had tops removed.

Pour Sauce over Stuffed Bell Peppers and Serve




IMG 0194 300x225Raw Mayo

Recipe By: Walking Raw & Ilaria Gaynor 


1  1/2 Cup Cultured Pine Nut Yogurt

1  Lemon Juiced (Juice of 1 lemon)

2  Minced Garlic Cloves

To taste Pink Himalayan Salt

Preparation: Combine all ingredients in a mixing bowel. Smother your favorite raw style bread! Store the leftovers!


**Pine Nut Yogurt


2 C Pine Nuts soaked 4-5 Hours

1/2-2 C Purified Water

1/2 TSP LiyfBiotic


Directions: Rinse and Drain Pine Nuts. Place remaining ingredients in a blender and blend until smooth. Culture 4-6 hours




IMG 0193 225x300Raw Tzatzki Sauce

Recipe By: Walking Raw & Ilaria Gaynor 


1  1/2 Cup Cultured Pine Nut Yogurt

1 3/ 4 Cups Fresh Grated Cucumber (strain excess water) TIP: Drink water and enjoy!

5  Very Small Garlic Cloves

1 1/2 TBS  Lemon Juice

1/2 Tsp Pink Himalayan Salt

2 TBS Fresh Chopped Dill


Preparation:  Blend together yogurt, lemon juice, and garlic. Blend until smooth and pour into mixing bowl. Add dill & shredded cucumber. Salt to taste


**Pine Nut Yogurt


2 C Pine Nuts soaked 4-5 Hours

1/2-2 C Purified Water

1/2 TSP LiyfBiotic


Directions: Rinse and Drain Pine Nuts. Place remaining ingredients in a blender and blend until smooth. Culture 4-6 hours




creamy cheese dipCreamy Cheese Dip

Recipe By: Walking Raw & Ilaria Gaynor (@le3piume)

Taste Profile: Delicate, Tart, Much like Mozzarella

Yield: 1/2 Cup

Use: Dip, Spread, Dressing



3/4 Cup Cultured Macadamia Nut Yogurt

1/2 TBS Lemon Juice (Fresh Squeezed)

Small Garlic Clove Minced

1  1/2 Tsp  Raw Chickpea Miso

2 Tsp  Raw Maca Powder

Salt & Pepper to taste

Preparation:     Blend until smooth

* Once blended try adding your favorite herb!


**Macadamia Nut Yogurt


1  1/2 C Macadamia Nuts soaked overnight

2 C Purified/Spring Water

1 Scoop LiyfBiotic


Directions: Blend all ingredients until smooth. Pour the content into a clean container with a loose lid. Set the container on the kitchen counter to culture for about 6 hours (The time may vary. It all depends on how warm it is in your house). Once cultured seal the top lid and transfer the container in the refrigerator.




zucchini 300x225Raw Zucchini Pasta with Pine Nut Pesto

Recipe By: Walking Raw & Ilaria Gaynor 



1/2 Cup Cultured Pine Nut Yogurt

2 Cups Fresh Basil

2  Garlic Cloves

1/2 TBS  Nutritional Yeast (Optional)

Salt & Pepper to taste

Preparation: Blend until smooth




1-2  Spiralized Zucchini

1 Cup Cherry Tomatoes (Cut)

Fresh Basil (Optional)


Directions: Combine all ingredients - Pour fresh sauce over pasta dish and enjoy!




raw vegan ranchRaw Vegan Ranch

Recipe By: Walking Raw & Ilaria Gaynor


1 1/2 Cup Macadamia Nuts (Soaked 24 hours & Cultured)

1/3 Cup Tightly packed Fresh Dill

2 TBS. Fresh Chives

2 TBS Finely diced White  Onion

2 Tsp. Fresh minced Garlic

2 TBS Fresh squeezed Lemon Juice

1/4 Tsp. Stevia

1/4 Tsp Himalayan Salt



Add to blender:

1C Macadamia Nut Yogurt
White Onion
Lemon Juice
Himalayan Salt

Blend ingredients in a blender until smooth. Add Chives and Dill, gently stir! Add to salads, use as a dip, etc!



Almond Milk 300x256Almond Milk

Try this TASTY,  amino acid rich milk source & satisfy your cravings while feeding the body! You can use this milk for Gorilla Milk, cereals, or for just enjoying in a nice tall glass!


1 Cup Almonds (Soaked 24 hours)

3-4 Cups pure alkaline antioxidant water (or the best water you can get)

3-4 Dates

1/4 Tsp. Salt (the best salt you can get)

2 heaping TBS Liyf Essentials (or some fresh Vanilla Bean)


Preparation: Blend Almonds & water thoroughly until smooth. Strain mixture through a nut bag or a fine strainer and collect the milk in a bowl. Pour the milk back into blender and add rest of ingredients. Blend well.




sushi 300x164Simple Living Sushi

Ingredients: (to Make Rolls)

Untoasted Sheets  Nori (or collard greens)

ANY or ALL of the following fill ingredients:  Cilantro Dressings, Shredded Carrots, Zucchini, Julienned Strips of Red Pepper, Sliced Ripe Avocado, Spinach (washed and stemmed)


Ingredients: (Dipping Sauce)

Juice of 1 small Fresh Lemon

1 Cup  Almond Coconut yogurt (or ¾ cups of soaked almonds)

3 Cloves Garlic

Salt To Taste

1 TBS  Nutritional Yeast


Preparation: Blend Sauce, adding enough pure water to desired creaminess.

Begin Making Rolls: Lay a sheet of nori on a flat surface, long side away from you. Lay red pepper strips in a row along the front of the nori, letting some stick out the ends slightly. Top with shredded carrots or zucchini, avocado, sprouts, and lettuce. Spoon some of the dressing across the veggies. Moisten the far end of the nori with lemon. Roll the nori up tightly around the filling and rub the moistened end along the roll to seal. Cut the nori into several pieces, and repeat with remaining ingredients.

 Use sunflower seed for dipping sauce; add cayenne or hot peppers. Try using veggies only, leaving out any pate or dressing in the filling



curry 300x172Curry Dressing and Dip


4 TBS. Lemon Juice

1 Cup Raw Pumpkin Seeds (soaked for 8-10 hours, rinsed and drained)

1 Cup  Pure Water

1-2 Cloves of Garlic

1  Avocado

1 inch Fresh Ginger

1-2 TSP Salt to taste

2-3 TBS Raisins, sweeten to taste


Preparation: Blend everything well, taste and adjust seasonings if necessary.

TO SERVE: Pour onto a salad or use as a dip for veggies.




creamy salad 320x132Creamy Nut Salad Dressing


2 Cups Macadamia (Soaked 6 hours)

1/2 Cup Pine nuts (soaked for 5-6 hours)

2 TBS Lemon Juice

2-3 Cloves of Garlic

2 or More Cups  Pure Water

1/2 small Red Hot Chili Pepper

1-3 TSP Sea Salt to taste

1-2 TBS Fresh Thyme (or 1 TB dried Thyme) De-stemmed


Preparation: Blend well, adding more water for desired consistency as needed. Garnish on top of your favorite salad greens and shopped veggies.

TO SERVE: Pour onto a salad or use as a dip for veggies.



Louney tuna 300x199Lou-Ney Tuna


4 Cups Almonds (soaked for 24 hours)

4 Cups Fresh carrots (chopped in bite size pieces)

4 Stalks Celery, Chopped

4 Stalks Celery, Diced (SET ASIDE)

2-4 TBS Kelp Granules

2-4 TBS Salt (optional Celtic or Himalayan)

1 Cup Dulse Flakes

4-6 TBS Fresh Lemon Juice (SET ASIDE)

1 Bunch Green Onion, Finely Diced (SET ASIDE)

1 Bunch Fresh Parsley, Finely Diced (SET ASIDE)

1/4  Red Onion, Finely Diced (SET ASIDE)

4  TBS  Liyf Essentials (SET ASIDE)

1 Bunch Romaine or Collard Greens


Preparation: In a large bowl toss evenly Almonds, Carrots, Chopped Celery. Add Kelp Granules, Dulse Flakes and Salt, and mix to evenly distribute. Run the above ingredients though your juicer or blender. You now have the pate! Mix the following ingredients that have been “set aside” into the pate”

 Place Lou-ney Tuna Pate inside romaine leave or collard greens. Top with sliced cherry tomato and avocado.