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|
Bean
Sprouts
Garlic
Ginger
Green Coconut
Lagundi
Lemons
Licorice Root
Malungay
Papaya
Radish
Sage
Spirulina
Seaweeds
Shitake Mushrooms
Turmeric
Wolf-berries
Virgin Coconut Oil
Flaxseed Oil
|
Many
kinds, the best live food there is
Long renowned as the poor mans penicillin
Great for abdominal gas
Packed with enzymes
Great for many upper respiratory tract
Helps balance hydrochloric acid
A powerful antioxidant
Lots of Iron, Vitamin C, Amino acids
Natural laxative and full of enzymes
Great for hormonal balance
The mother or all herbs, helps dissolve kidney stones
Wonderful natural laxative and full of enzymes
Lots of Iron, Vitamin C, Amino acids
Lots of Iron, Vitamin C, Amino acids
Immune boosters and more
Good liver strengtheners
High in Vitamin C
Pure and natural body lubricant
High in omega 3's |
| |
Alkaline and
Acid Forming Foods |
It's
also now known that some foods are classified as Acid
Forming
while others are classified as Alkaline
Forming.
For a well balanced good health the body prefers to be in a more
alkaline state.
Most Health Challenges, Dis-ease, Disorders, Cancers occur when ones
body is in high acid state.
Here's a list of just some alkaline and acid forming foods
|
| |
|
|
Alkaline
Forming
|
Acid
Forming
|
All fresh
and raw vegetables,
All greens especially malungay,
parsley spinach, etc,
All sprouts
Apple cider vinegar
Barley, Millet, Corn
Berries and fruits
Dulse
Flax seeds and oil
Herbal teas
Honey
Mushrooms
Potatoes
Seaweeds
|
Alcohol
All biscuits, cakes
All canned foods, included fruit juices
All processed food,
Black Tea
Dairy Products
Coffee
Meat, fish, shellfish, eggs, birds
Paste, spaghetti, macaroni, noodles.
Salt
Soda Crackers
Soft Drinks
Sugar
Wheat all forms, especially white flour |
| |
|
|
It's
also now known that good Food Combining
is essential for optimal health.
Here's some good ideas.
|
Begin to
listen and trust your body and use the FOOD COMBINING METHOD.
It's not a diet, because you don't take anything away or greatly restrict
any foods. You are able to eat almost anything you want, you just have
to be aware of how you combine your foods correctly and its fun too.
Four
easy steps for good Food Combining
1. Don't combine proteins and starches, because
this causes acid which doesn't allow your food to break down properly.
You don't absorb the nutrients, hence acid indigestion and so you crave
more food. Your body can't break down your food, so it either stores
the food or passes it out undigested.
2.
Don't drink liquids 10 min. before, during or 10 min. after a meal.
If you must,... take a sip of water or juice, but a load of liquid on
the food you certainly don't need before it can start to break down.
3.
Don't eat fruit with any other thing, don't eat sweet fruits like -grapes,
mangoes or bananas, with sour fruits like oranges or grapefruit. Don't
eat melons with anything at all, because melons are full of water and
should only be eaten alone. Fruits ferment in your stomach, which causes
acid to curdle your other food. However fruits takes only 20 minutes
to digest, so eat your fruit first, go take a swim and then come
back for 2nd course.
4.
Don't eat white foods of any kind. These like white rice, white flour,
sugar, caffeine, etc are highly processed.
|
|
Summary:
Do's and Don't
|
Carbs,
once swallowed take 2 hours
to reach your bowels
Proteins take 4 hours
to reach your bowels
Wait 2 hours
after eating carbohydrates,
before eating protein.
Wait 3 hours after eating protein
before eating carbs.
|
Do
eat fruits on their own;
Do eat grains with veggies;
Do eat pastas with veggies;
Do eat beans with veggies.
Don't eat grains with dairy or meat;
Don't eat fruits with veggies;
Don't eat fruit with meats;
Don't eat fruit with grains or dairy. |
| |
EXCERPTS
FROM
The Raw Food Gourmet
(Going Raw for total well being) By: GABRIEL CHAVEZ
|
| |
|
RAW
CURIOUS
|
Perhaps
you are intrigued with the idea that "gourmet raw "not only might
be a very healthy diet, but also might be satisfying and fun. For me this
is the essence of gourmet raw food. It does not deprived you, but enhances
vitality while providing pleasure, satisfying eating.
Perhaps someone who loves you wants you to consider including more living
enzyme in your diet. Please forgive me if I seem pushy in my enthusiasm.
And thank you for tolerance which helps keep my zeal in perspective.
Perhaps you are responsible for feeding children and other loved ones and
you wish to learn a better way. As meal provider, I want to offer the best
I know to those I feed. I never could be content to serve food I believe
was unhealthy, as my views changed.
Perhaps you need to cure some specific conditions and you wonder if this
could help. Yes many have cured "terminals'' cancer in other incurable''
chronic disease with a living foods diet, especially raw vegetable juices.
Going raw will give your body the foundation to stop degenerating and even
regenerate. I wish I had known this sooner but am grateful I came across
it before it was a desperate choice.
Perhaps you are interested spiritual growth and practice. For reasons I
will discuss in the chapter "Raw Spirituality'', one of the great benefits
of not eating cooked food appear to be greater facility of concentration,
prayer, and meditation.
Perhaps passionately committed to caring for the earth and willing to make
a significant personal commitment to reducing pollution and global warning.
When I went raw the amount of non recycle trash and packaging waste I generated
suddenly became miniscule. I began purchasing in bulk directly from farmers
as much as possible and growing more foods like me. I also had the energy
and desire to walk more and drive less. Raw fooders eat law of the food
chain and support sustainable and organic agriculture.
|
| |
So,
if you answer "yes" to any of the following: |
|
|
| |
Ø
You are a lover of food
Ø
You are a lover of life
ØYou
are lover of other
ØYou
are a lover of spirits
ØYou
are a lover of the earth
|
|
| |
Then
I invite you to keep on reading. |
|
|
|
|
|
| Here
are the common concerns and criticism you might hear as you consider a raw
lifestyle, and some useful responses. |
| |
| |
|
"
Where will I get my Protein": |
|
|
Proteins
is everywhere in foods. It is what gives food its shape. Many of us have
been brainwashed to believe that the best source, even the only source of
those amino acids in proteins which are essential to our bodies is from
(cooked) meat and other animal products. In fact, heating protein even to
the temperature that coddles eggs, denature it and makes some of the essential
amino acids unavailable to the body to assimilate. Micro waving, which may
raise the internal temperature of food to 2000 degrees, is even more degrading
to the molecular structure of proteins, altering some beyond recognition
to our system or leaving behind only damaged proteins with which to build
muscle and other tissue. Carnivores who eat concentrated animal protein
may have better survival odds than cooked foods vegans. But raw fooders
get quality proteins from everything they eat and assimilate those proteins
far better than persons who cook all their meats and vegetables.
Eating food uncooked preserves the enzymes (which are also protein)
that are vital digestion and assimilation. This frees the pancreas from diverting
energy to produced enzymes for digestion and allows it to do its main job
of producing systematic enzymes to support the internal protein metabolism
and catabolism process of the healthy body.
You could gently suggest to those who are concentrated about protein that
they might rather ask where are getting their enzymes-packaged food for
their overworked pancreas? |
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" It's too much trouble" |
|
|
|
Going
raw can be as simple as peeling bananas rinsing carrots, and eating nuts
and raisins out of the bag. If one of your meals each day is fresh fruit
and other salads, you are already 2/3 raw with very little trouble. Remember,
nobody is making you do this or go all the way all at once. Noticing what
you already like to eat that can either be consumed uncooked or increased
in your diet is an easy way to begin. Fro m time to time when you would
going to some raw recipes and gradually increase the list thing you do
it easy to produced raw gourmet dishes at a moment's notice.
Or, jump in like I did with both feet when your good and ready and never
get look back.
Then the amount of time and effort needed to master the
learning curve will be a welcome part of the adventure.
|
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"
It's too expensive" |
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If
you depend on the raw gourmet caterer or restaurant to provide your meals-and
if you are lucky enough to have the options-it can be quit expensive, like
any fine dining. But if you learn to prepare it for your self, if you will
be surprised at how much less you spend on food that is likely far superior
in quality and variety to how you ate before. In our household food cost
initially dropped 1/3 and eventually to less than one half of what we previously
spent as we discover local growers and began to buy in bulk. A gourmet raw
diet saves by avoiding value added, manufactured item sits including junk
foods and drinks.
Keep in mind the hidden cost of apparently cheaper processed food at the
fast food drive thought in your neighbor's grocery cart compared to the
clutch of avocados in yours. They include processing, packaging, storage,
advertising, transportation, from farm to factory to store, and all attendant
pollution to name obvious ones. Then add the health care cost of obesity
and other diet related illness. Now the question becomes, "……expensive
for whom? |
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|
"
It's too time-consuming" |
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|
How
much time do you currently spend shopping for food, cooking it or going
out to eat? If I go to the supermarket? I head straight for the produce
section and then check out. I still marvel at how fast I can get away from
the shopping trance.
Consider that another huge benefit in terms of time that most 100% raw fooders
report is less need for sleep. That makes sense as the enzymes filled food
you're eating doesn't overwork your digestion or stress your immune system.
After the big cook dinner, I was always ready for nap, and needed 8-9 hours
of sleep at night to feel refreshed. Now I wake without an alarm feeling
good with 5-7 hours. After the big raw feast, I am energized not groaning
and loosing my belt.
How much time you take you take to make the transition to a raw lifestyle
and then live it is both a learning curve and a matter of personal choice.
When my husband and I jumped in, we invested time and money I learning why
and how to eat this way. For me it was like taking a university level course
to educate and re-educate my self to this diet. Now we are pros at feeding
ourselves and others the gourmet raw way from quite simple meals to elaborate
feast. I have more than once prepared and decorated beautiful, tasty fruit,
flower and nut cakes ready to serve I fifteen minutes. |
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"
Isn't raw food more likely to be contaminated with bacteria, such as E.
coli? " |
|
The
main reason that traditional Indian and Chinese cuisine and completely cooked
in the unfortunate practice, mostly in the past, of the fertilizing fields
and gardens with "night soil" - fresh human feces. Cooking was
essential then to reduce bacteria and parasite infection. E. coli contamination
in our food supply today comes from poor hygiene practices of food handlers.
Interestingly, by far most problem have been in animal products and processed
foods, although commercial alfalfa sprout, salad bars, and some produce
have been implicated. At risk population need to take special care to find
clean sources of raw food and wash it well. If I were still eating meat
and processed foods, I consider myself at risk. But as a raw fooder, my
immune system is better than ever and I now know a lot more about where
my food is coming from.
On other hand, washing produce now being recognized as a problem. There
are many beneficial microorganisms in the soil, which act as probiotic
in our digestive tract, that we are deprived of when we sterilize our food
to an unnatural degree. Fungicides and genetically - modified organism (GMO's)
interferences with my food than some dirt and insects.
As you experienced the greater sensitivity to life energy that comes with
a raw diet, you can put your awareness to use in choosing food by its aura
or intuitive feel, facing a produce bin with the question, what is best?
Enjoy the increased fearless you will gain with food choices. I do! |
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"
I'd have to give up cheese" |
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|
I
sympathized if this is an obstacle for you. Before I went raw, I had been
a "cheese-arian" for decades. I love cheese. It's the great lacto-
vegetarian fast food. For the six months after going raw, I dreamed about
cheese. How ever, I already knew it wasn't that good for me, especially
in the quantities I was consuming it. I had tried to go dairy - free previously
but couldn't overcome my cravings until I went raw. Then I was pleasantly
surprised that I managed my cravings without much effort. Now when imp around
it, I remember all the cheese I used to enjoy, give thanks, and acknowledge
any remaining. Longing, and realize that I don't want to pay the priced
in decreased vitality of a mucus - clogged system. The moment passes and
the temptation is gone. You do have some choices here. It may be possible
to find clean and safe raw cow or goat dairy products, including cheese.
If you can get them. That might be an improvement over the pasteurized,
homogenized, aseptically packaged, bovine growth hormone products commonly
available. But nearly all people who jump to raw, including my self, also
jump to vegan if they weren't already there. Why? At a conference I saw
a dark field microscopy slides of the blood of the absent in the blood of
raw vegans. And the increased sensitive that grew from eating all raw has
made cheese and the whole dairy production industry that delivers it to
me more difficult for my conscience, as well as my digestion, to stomach.
That said there are versions of raw vegan cheese you can concoct with nut
and seed milks. In most cases, I won't pretend they taste very much like
my formerly beloved dairy cheese and they don't hold the same place in my
diet as cheese used to. I accept this as blessing, not a problem. And I'll
always have my fond memories to look back upon. |
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|
"
If I don't eat cheese or dairy products, where do I get my calcium"?
|
|
| Much
of this concern is the result of the relentless misinformation campaign
of the milk industry. While dairy products might have more total milligrams
of calcium than plant foods, along with meat they also more calcium than
plant foods. Along with meat they also have large amount of phosphorus.
Ingested the more calcium loss for the body our bodies do need a variety
of calcium salts, so supplementation could provide this if that is your
choices and you need. But they are also in the green leafy vegetables, especially
bio-available in juiced form, for those of us who don't chew well. |
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|
"
If I don't eat meat, where do I get my B-12"? |
|
Here debate does rage within the raw community. Supplementation is a simple
option for vegans who feel the need or show symptoms of a deficiency. Our
experienced is that a varied gourmet raw diet, including fermented foods.
Such as sauerkrauts and kefir which feed and repopulate the colonies of
bacteria in the gut hat produceB-12 and other B vitamins, makes this unnecessary.
Sea vegetable algae such as spirulina and chlorella, and bee pollen, especially
pre-digested in kefir, are also possible sources of B-12 for those who don't
want to consume meat, eggs or dairy - raw or cooked. Nutritional yeast,
a by-products of brewing loaded with B vitamins, also provides B-12, thought
is not raw. |
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.
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|
"
I'd be hungry" |
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| This
is an important consideration because feeling hungry and unsatisfied will
cause you to yield to the ever present temptation grab what everyone else
eats. The first thing to realize is that you aren't necessarily hungry on
a raw diet because your body needs nutrition it's more likely to be the
habit, expectation, and cravings that are bothering you. These will pass
as your new lifestyle places the old, but in the main time, anticipate this
challenge and make it easy to your on your self. Don't let your self get
water and try that first. Thirst signal can be misinterpreted as hunger
pangs. I used to keep trail mixed and "crunchies" (see p.77) in
our car at all time. Our refrigerator typically contains several kinds of
fresh whole fruit, raw almond butter, celery and carrots and carrots for
snacking. I keep jars of flax cracker, dried bananas, prunes, and raw cookies
on my counter to eat when hunger strikes to fill a baggie and take with
me to work. The great thing is you don't have to feel guilty no matter how
much of these treats you consume. You could live on them. |
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"
How do you maintain a healthy weight when all you eat is fruits and vegetables"?
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| I
wish you could see Thomas. He eats much less than I do, but remains "substantial".
That's true of some 100% raw fooders, but not most. Most loose weight and
stay fairly thin effortless. We consider that one of the benefits! If you
jump in" cold turkey" like we did, expect did expect to lose weight
especially at first. I lost 20 pound but was only in the size 8 - and have
been ever since. With a raw energy lifestyle. I never have to worry about
my weight, one way or another. How do you respond will have a lot to do
with your genetic predisposition and metabolism. Raw food choices that tend
to put weight, one are predominance of nut milks, smoothies fruit and other
sweets with less of the balancing plant chlorophyll - green foods. It's
not too hard to figure out what you need. Listen to your body. |
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|
"
It's Lonely"
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|
Yes,
eating is a social pursuit and so very much of your socializing involved
food. Eating together bonds families, ethnic group, and religions. Eating
separate or apart can severely challenge those ties. Ten years until my
first marriage, in my then husband two children and my self were all different
diets for various reason. He like the standard American diet of his childhood,
with an emphasis on beef and pork products. I strove to provide our first
child was born in food allergies and an autoimmune disease that well damaged
with the elimination diet-eliminating wheat, dairy, refined sugar yeast
and all processed food and chemicals. I was an ovo-lacto vegetarian. Catering
four different meals each day and policing my children choices when their
father tempted them by example or offer was stressful for me and exacerbated
the tension in our family every time we sat down to eat. Although that
didn't end our marriage, it didn't help.
Years later, when I met Thomas and discovered he had been a vegetarian
longer than I, I knew we had a vital building block for our development
relationship. We are both interested in health, and he was the first to
introduce me to the benefits of a raw diet for physical health and a type
of healing energy work he practiced called body electronics. However he
had twice tried and failed to go raw because the regimen presented to
him then-wheatgrass, sprouts and plain vegetables-felt boring and unsatisfying.
Convinced in the theory, but not quite in practice, we began swallowing
a couple of tablets of food enzymes with our luscious, cheesy meals to
compensate for our cooked food choices.
During our second year of attending the international Raw and Living food
festival, we made friends with the" Raw Family" Igor Victoria
Sergie and Valya Boutenko, who blessed us with platters of their beautiful
raw food three times a day. By the end of the week, Thomas was thinking
that maybe he could eat raw - gourmet raw. Attending the final presentation
by Victoria provided the rationale to go along with the tasty food. Victoria
shows a video of two persons blood, a cook food vegan, and a meat eater,
both of whom had gone all raw foods for six weeks, clearly showing their
red blood cells floating like flying saucers the way a new born baby a
red blood cell might appear. A train homeopath, Thomas recognized this
as most unusual. Then he showed the video of their blood six hours after
the meat eater had broken his raw fast with a chicken wing and the vegan
had broken her fast with a bit of baked potato. The red blood cells were
clumped together like stacks of pancakes as seen in "normal"
adulthood. Thomas knew that he has just been another reason why raw fooders
have more energy besides enzymes availability: the red blood cells, whose
job is to conduct oxygen to the vital organs, were able to move freely.
Victoria closed the sale by discussing her research indicating that eating
cooked food is actually an addiction; that is unnatural, unhealthy behavior
which, once engaged, becomes a vicious cycle of craving what is not good
for you. She's postulated that cravings cooked food might even be the
original addiction underlying all subsequent addiction cycle begins. Victoria
insisted that it is actually easier to go 100% raw than almost all raw.
Imagine trying to succeeding being 5-15% alcoholic.
others.
Thomas came back home from the lecture and announced to me; I'm going
100% raw. I said ok, then I'll join you can't do it alone." We haven't
looked back since.
Frankly, the social aspect of eating raw is still the most challenging
for me. Not everyone I know is interested in my lifestyle in some feel
threatened or judged but it. Food shame and guilt are still big parts
of our culture. Go easy on your friends and relations. Affirm that for
you the relationship is more important than the food you eat together.
When I came back from my "conversation" at the raw living foods
festival, I told my 18 year old son who was still living with us and had
been enduring our vegetarianism. There is too big a gap between the ways
I am going to eat now in the way you want to eat. Let's make a deal. I'll
take you to the grocery store and buy whatever you want that isn't junk
food on two conditions: you cook it and you clean it up."
He was overjoyed and we could still sit down at the table together with
mutual acceptance. Eventually I was willing to cook some of his favorite
comforts food for him and he was willing to try some of my treats and
award me grudging respect.
|
|
My raw friends share these suggestions to make the social part of eating
raw easier:
" Be prepared to talk about it, but notice when to stop.
" Evangelize and win your friends over by being willing to bring
treats to share with them. Then you discoveries can become a source of
interest and unity, not division.
" If your friends and family hesitate to invite you over because
they think they can't feed you, swear you're happy with just salad, or
offer to bring a special dish you can eat to contribute to the feast.
After all nearly everyone can eat your food, there is increasing number
of lactose -gluten-carbo or whatever intolerant folk who will be grateful
to you and incidentally, make your peculiarity seems less conspicuous.
When
I got out t eat, it's not for the food but the company. Unless it's a
raw restaurant, I either go hungry to bring an avocado to enhance the
house salad. See the chapter "Traveling Raw" for more tips.
On the plus side, I regularly host and participate in the raw potlucks
which have become a fun new part of our social calendar. I have also learned
that bringing exceptionally appealing raw gourmet finger foods, salad,
and dessert to social gatherings is a great way to participate in the
breaking bread together," as well as share the treasure I have found
wit
|
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|
|
"WHY
NOT RAW"
|
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I
didn't realize it at the time, but going 100% raw was the largest, most
thorough change I had ever made in my life - impacting everything I did
for personal and planetary and transformation. In changing the way I shopped
and spent my time. Being successfully raw changed how I felt about my
self development. I became more sensitive to energy and more masterful
applying it in healing modalities my vitality and enthusiasm for life
and work increased markedly. Now I feel empowering alignment between my
cores values and lifestyles that I never experienced before. Given these
the benefits, I would recommend considering raw and living foods lifestyle
because it:
|
ØSupport
over all healing. Raw fooders find that nagging chronic problems from acne,
allergies, dandruff, backaches, frequent infection, pre-menstrual syndrome,
obesity and the like just disappear. Cancer, heart disease and many other
lives-threatening conditions can be either be prevented or curved with a
raw diet.
ØProvides
more energy.
ØAvoid
all chemicals added and nutrients lost in processed (cooked) food.
Ø
Is far least costly on the personal as well as on a planetary scale to eat
this way.
Ø
Puts you at peace with your own body.
ØPuts
you peace with the animal kingdom.
ØDevelops
your relationship with and appreciation of the plant kingdom.
ØIs
the missing piece in being a successful healthy vegan.
ØOffers
a way to be congruent with your ecological values and health beliefs.
Ø
Is a way to love and care to your self.
ØIs
an effective means to free yourself from addictions and thus, increased
self esteem.
Ø
Support spiritual practice.
Ø
Raises and clarifies awareness of energy and increases capacity to be a
channel of energy and spirit.
Ø
Heightens the sensitivity of your taste buds and your potential pleasure
I food.
ØAllows
the food creativity and self expression through the art of food preparation.
ØIs
a radical personal and political commitment for a better world.
ØIncludes
raw chocolate. It wasn't available when we first went raw, so count your
blessing! |
 |
|
|
THE
ART OF RAW GOURMET
|
I'll
admit it. Raw gourmet food "gilds the lily." Little that we can
do to plain raw fruits seeds, nuts and vegetables will improve their nutritional
to us. Yet all of us who have grown up in a cooked food culture have learned
to enjoy and even crave certain flavors, textures, and combinations associated
with our past. Most humans demand more food than simple nutrition: we expect
it to give us comfort and pleasure as well.
Chad Sarno, an international raw gourmet food chef, tells the story to his
classes about leaping into a raw lifestyle upon becoming convinced, as a
young man, that fruit salads were far healthier than the rich Italian food
of his heritage. After a period of time, he realized that, while his physical
self was very happy and satisfied with the simple diet, his emotional self
was unfulfilled so he went back to home cooking. Still his desires for his Italian
food was largely the fat and salt content. When he began experimenting
with raw gourmet dishes, including liberal amounts of fat and salt, he was
able to himself and many others become successfully raw-gourmet.
Clever raw chefs have discovered that there are many ways to create all
enzymes. chopping, blending, dehydrating, juicing, fermenting, marinating,
sprouting, and using condiments are the major means to little information
about equipment and process will help you to become a successful raw gourmet
chef. |
|
|
NYLON
MESH BAG OR CHEESECLOTH
You
will need one of these to strain blended ingredients for drinks or nuts
milks, as well as to make cheese. Purchased for home made mesh or muslin
bag are easiest to use, but a large square of double layered cheesecloth
held in colander and then carefully gathered together at the edges to
squeeze or to drip can do the job, too.
|
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|
FERMENTING
|
|
To
make these "living foods" you either use a culture or through
the air. Sauerkraut for instance, can be so easy and cheap it works, just
shredding cabbage, packing it in a non metal container, covering it with
a weight and waitingit a 5-7 days then take it out. You can increase the
odds that it will work out to your taste by using somebody else raw sauerkraut
as a starter, if available. In my experience, yogurts made from nut or
seed milk usually sour fine on the kitchen counter without added culture.
Rejuvalac-Is a fermented liquid drinks cultured from sprouted grains
to make your own rinse 1 cup (140g) of any sprouted grain wheat and rye
berries are commonly used) and place in a clean cloth and leave in a warm
place. In the few days, you should have s sour, lemony-tasting drink with
perhaps, a little effervescence. If so strain it off (you can repeat the
process with the same grains once or twice more), and then store it in
the refrigerator for up to a week. If it doesn't taste sour and a little
lemony, and it doesn't smell good, throw it out and start over with new
grains and a clean jar. Besides being a healthful and not to bad tasting
drink all by it self, Rejuvalac is used as a starter for seed and nut
cheese.
Our favorite cultured drink is kefir, similar to liquid yogurt but with
a more complex combination of beneficial pro-biotics. Cultured for hundreds
of years in goat and cow milk, it is also possible to successfully ferment
grape juice, coconut water, and nut milks with kefir grains. I drank kefir
smoothies every day for the first year of going raw. They greatly helped
me feel satisfied and happy during my transition, especially when accompanied
with chewy raw cookies, bars, and breads or poured over a bowl of "granola.
”See chapter "cake for breakfast" for recipes. These fermented
drinks may contain a small percentage of alcohol, but far less than wine
- which many also consider a raw food.
MISO and SOY SAUCE are two other fermented foods possibilities
of raw food, although some believe they encourage yeast in the body and
recommend avoiding them. Miso contributes a salty, vaguely cheesy taste
to some dishes. Nama Shoyu soy sauce from Ohsawa Company is the only brand
I know that is not re-pasteurized after fermenting (thus qualifying it
is a living food) and it taste wonderful.
MARINATING-This means soaking chopped fruits or vegetables in a
liquid such as olive oil, soy sauce, lemon juice or vinegar, often flavored
with garlic, ginger, or others spices, for a period of time. Marinades
may infuse flavor and/ or soften the texture of foods. Acidic marinades,
especially, with salt added, will break down tough plant fibers such as
kale, much as cooking does but without the heat.
SPROUTING-Sprouting renders seeds, and especially legumes edible.
This partly because sprouting breaks the hard seed casing, but also because
the process wakes up the dormant life force and makes it available to
digestion. The balance of nutrients also changes as the sprout green and
grow. Most grain and many seeds and legumes, such as garbanzo beans (chickpeas),
hulled sun flower seeds, buckwheat, and oat grouts are best Sprouted only
day or two, just until they have little tails. The easiest way to do this
is to soak them in the water overnight and in the morning pour them into
strainer. Leave them in or near the sink and rinse they twice once or
twice while waiting for the tails the tails to grow before using or storing
them in the refrigerator.
One thing I learned after becoming raw was to soak my nuts for at least
few hours, and then, rinse them before eating. This wishes away the enzymes-inhibiting
chemicals nature equips them with to prevent premature spoiling and sprouting.
Some people who thought they were allergic to nuts find that nuts are quite
digestible after soaking and rinsing, especially deciduous nuts, such
as almond, walnuts, hazel nuts, and pecans. Macadamias, cashews, pistachios,
and pine nuts are not improved by soaking as far as I can see. I sometimes
recommend gently re-dying wet nuts before using them in recipes because
it restores the crunch and approaches as a toasted flavor.
Certain nuts labeled "raw" such as most cashew and pecan has
been boiled or steamed in the processing to remove shells and are no longer
capable of sprouting since they are now dead. Eat them if you want, but
don't kid your self that they are raw. Sorry even though Cashew makes
great icing and other desserts, I have not included them recipes because
truly raw ones are unlikely to be found in the stores. You can buy pecans
in the shell or order truly raw (and so far truly much more expensive)
cashews and shelled pecans from reputable raw supplier in order to enjoy
these rich, high fats nuts in gourmet raw recipes.
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Working
with raw recipes invites both a sense of artistry and adventure. whole natural
foods are not standardized. No two lemons are quite the same in amount of
juice or acidity. Tomatoes have moods. Weather makes a difference. Different
crops of fruits and nuts express their own vintages. Personal tasty vary.
Therefore, approach recipe as experiments, adjusting amount of making substation
as you please. In the most cases, this will not interfere with the results
the way it does in cooking, because without added heat, we are doing very
little food chemistry. The bright flavors and aromas of raw gourmet food
offer themselves to your plate one after another, not depleted and melted
together like common cooking.
Beware that the quality of your raw materials and the quality of your added
love will determine the excellence of your final result. The fresher more
local, more organic and sustainably grown better. Your own awakening taste
bud and palate will surely guide you to choose the finest ingredients available.
Then take the best you can gather and suffuse it with heart as you prepare
and serve your food.
As you interact and more with these naked flavors, a growing at attunement
and confidence can free you from measuring cups and spoons altogether, allowing
you to prepare wonderful dishes by sight, taste, flavor sour, or spicy notes
until it taste good. Give yourself permission to fail and makes compost
offering if it doesn't. Not every experiment is guaranteed success. |
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GLOBAL
FRUIT
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I
used to think avocados were a luxury food, and had only tasted the smelly
but ambrosial durian fruit once on the trip to the Philippines. Upon entering
the raw world, avocado suddenly became an affordable staple and durians
and excuse for a party. Part of the fun and benefit of a raw lifestyle for
me has been discovering the wide diversity of foods I can learn how to eat.
Current united states government dietary guidelines recommend nine serving
each day of fruit and vegetables for each of us. Raw fooders needn't be
concerned.
Following is a quick introduction to my favorite raw food friends which
appear in the recipes in this book.
AVOCADO- avocado are available fresh and good in all season because
they ripen off the tree.
This also means you can buy them green and unripe to take off on the trips
and time their ripening to your needs. Even most conventional recipes feature
avocado raw because they taste almost every like, and satisfying, healthy,
fat content avocado are friend of both beginnings and season of raw fooders.
You could live on them just plain. Feed them to babies. Simply spread their
creamy flesh on the romaine lettuce leaves with sprout and slice of tomato,
roll up and feast. Or enjoy them in more elaborate recipes. The first year
we went raw, Thomas and I could go through two dozen avocado I just a week.
Even now there are always some in our refrigerator. |
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AMAZING
AVOCADO ICING AND FRUIT FONDUE |
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Some
raw food genius discovered that processing avocado this way result in
an incredibly delicious creamy icing.
Your friend will never guess the
main ingredients.
Ingredients:
2 large or 3 medium, ripe has avocado (best because they are highest in
fat) peeled and sealed
½ teaspoon of vanilla, sprinkle unrefined salt
1/3 -1/2cupsraw honey or agave nectar (start with less and adjust to taste)
85-120g
1/2cup raw carob powder 70g.
Optional:
1/3cups ground raw cacao beans 45g.
1/3 carob for chocolate fudge icing 40g.
Process the avocado, salt and sweetener with an "S" blade until
blended. Add powdered carob and optional ground cacao beans. Process briefly
until creamy and chocolaty brown. You can add one very ripe banana to
stretch the amount of icing without affecting the texture, but it will
affect the taste, somewhat, of the final result.
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BREAKFAST
ICED BISCOTTI |
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Ingredients:
1leftover raw cake, any amount.
Sliced cake into ½ inch thick pieces and dry them for a few hours
until pliable or overnight until crisp. What result will taste like explosively
flavorful iced biscotti. |
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BASIC
NUT OR SEED MILK |
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Fresh
nut milk only takes a few minute and is so much better and cheaper than
packaged soy or other non-dairy milks. Save the precious pulp for the next
recipe.
Ingredients:
1-2cups fresh raw almond or other nuts or seeds140-280g
Soaked 4 hours to overnight, rinsed and drained
2-4cups optional:
Unrefined salt, flavorings, and /or sweets
Put nuts in the blender and cover with water 1-2 times above the level of
the nuts. Less water makes richer more makes skimmer milk. Blend at high
speed until the nuts are chopped as fine as possible. This will take less
than a minute in a high-speed blender, longer in a regular one. Pour slurry
into a clean nylon bag or several layers of cheesecloth draped over a colander
with a bowl beneath to catch the milk. Gather it up and hold the big tag
tightly closed, gently" milk" your nut or seed cow until most
of the liquid is pressed out. Add salt if you wish you make it taste like
more cow's milk, other desired flavors. Serve or refrigerate. Use within
4days. |
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SIMPLE
SWEET BREAD
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Very
easy to make. Strait the night before and enjoy it in the morning.
Ingredients:
2cups flax seed 280g.(water to cover)
1/4cups raw honey or agave nectar with stevia extracts powder, to taste
65g.
1tablespoon cold pressed, unrefined coconut oil
1cup walnuts 140g
1 cup raisins 150g
Optional: 1-2teaspoon cinnamon
Rinsed flaxseed quickly in a strainer and pour into a process until mixed.
Wait a few minutes to a few hours until water has been absorbed by the seed,
and then pulse in walnuts and raisins. Spread dough on a mesh sheet and
dehydrate until pliable or crisp-a few hours to overnight. |
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BANANA
BREAD
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We
start eating this is for breakfast and then snack on it all day.
Ingredients:
3-5 very ripe bananas
1½ cups freshly ground flax seed meal 200g.
1 tablespoon unrefined coconut oil
1 teaspoon cinnamon
Sprinkle of unrefined salt
Sweetener of choice if needed
2cups walnuts, soaked several hours, to overnight, rinsed, 280g
drained and re-dried, or un-soaked
Peel and pure bananas in food processor fitted with an "S" blade.
Mix in everything expects the walnuts, leaving some chunks for texture.
Spread dough about ½ inch thick on mesh dehydrator sheets to dry
until pliable |
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SIMPLE
BREAKFAST FOR CEREAL |
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Ingredients:
1-2cups raw oats soaked overnight and drained 140-280g
Raw oat will be soft and chewy enough to eat the next morning if you remember
to put them out to soak before
You go to bed. Any extra can be kept in the refrigerator for a few days.
Enjoy with almond milk and fresh fruit. |
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BREAKFAST
FRUIT MUESLI |
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Ingredients:
1-2 apples or peas, chopped small
1cup diced dates, figs, or pitted, prunes in any combination 150g.
½ cup raisins 75g.
½ cup raw hulled, sunflower seeds, soaked or un-soaked 75g
Cinnamon to taste
Optional: soaked, chopped, raw almond
Mix it all together gratefully. |
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15
Years or Minutes Cake |
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This
recipes makes two ¾ inch layers for a 9 inch round cake, or crust
for two 9 inch pies.
Ingredients:
4 cups (shelled fresh raw nuts (walnuts, almonds, pecans, filberts, {hazelnut},
etc. in any combination) 420g.
2 cups (raisins, figs, pitted dates, or prunes in any combination, soaked
briefly and rinsed if and dry) 320 g.
Sprinkle of unrefined salt, vanilla cinnamon, or other flavoring.
Optional: sweeteners such as raw honey, agaves, and/or stevia extract powder
2 cups fresh water sliced soft fruit for the filling (strawberries), mangos,
papaya, ripe pear, banana, persimmon, etc.)280g.
Grind the nuts dry to an even powder in a food processor with an ”S"
blade. Pour into large mixing bowl. Process the dried fruit, optional sweetener,
salt and flavorings, in the food processor with an ”S" blade until
softened. Add a very little water if need be. Mix by hand with the ground
nuts, or in the food processor, if it is large enough. When dough holds
together and taste delicious divide in half. Pat first half on to a cake
plate (or spring form pan) and mold into a pleasing shape for the first
layer.
Cover the layer with fruits slices and pat down gently. Mold the rest the
dough on top to fit. ice with amazing avocado icing and decorate with fruit
and edible flowers if you wish. |
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GREEN
FOOD
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FRENCH
TARRAGON DRESSING |
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Dry
tarragon in the summer when your plant grows exuberantly and used it year
round for this.
Ingredients::
½ cup raw apple cider vinegar 115 ml
1 cup extra virgin oil 230g
2 romana tomatoes dried tarragon
Unrefined salt and pepper to taste
Optional: to make a protein - packed, creamy dressing, blend in the several
tablespoon of soaked and drained pumpkins sunflower seeds. Experiment with
different herbs.
Put everything in the blender and liquefy. |
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RASPBERRY
VINAIGRETTE |
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Ingredients:
½ cup raw apple cider 115g
1 cup extra virgin olive oil 230g
1 cup fresh raspberries 130g
1/3 cup raw honey or agave or to taste 90g
Unrefined salt to taste
Put everything in a blender and liquefy. |
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THAI
DRESSING |
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Ingredients:
2-3 limes, juiced
2 table spoon coconut oil
1 jalapeno pepper chopped
1 bunch fresh mint, chopped
1/3 Raisins 50-70g
Unrefined salt to taste water if needed to blend
Put lime juice oil, and jalapeno in the blender and liquefy. Pulse in the
rest of the ingredients and finish blending. |
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RAINBOW
SALAD WITH CREAMY DRESSING
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Vegetables
Red cabbage, cauliflower, Red or yellow peppers, carrots, leafy greens.
Dressing
Juice of the large or 2 medium lemons
¼ cups olive oil (60 ml)
2 cups raw hulled sunflower seeds and hazelnuts 280g
In any combination, soaked, and sprouted 260g
3 days and are at their sweetest
3 tablespoon fresh sage
1½ tablespoon dried Italian herbs unrefined salt to taste
Wash chop and toss vegetables together in a large salad bowl.
Set aside. Place the dressing ingredients in the blender and blend until
smooth. Serve over chopped vegetable dip.
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Happy
Experimenting in your kitchen, have fun no matter what the outcome |
