Tuesday, October 14, 2014

Recipes for a Raw Food Diet

Now that you have learned about the benefits of raw food dieting, and read how to get started with a raw food lifestyle let’s get down to business in the kitchen with some rousing raw food recipes to whet your appetite.   We’ll begin with the most basic of recipes, and then include some surprisingly creative raw food recipes that will amaze your taste buds and please the whole family.  But before we get started with the recipes, we should take a brief moment to look at…

Raw food risks and precautions


Some of the risks of going on a raw food diet include:
  • Food poisoning from either consuming foods raw or undercooked that should not be a part of a standard raw food diet, such as fish or meat or from not properly cleaning, preparing, or storing the raw food ingredients
  • Potential growth problems for for anyone, but particularly infants and children, on an improperly administered raw food diet
  • Consuming foods that are bad for you if eaten raw, such as beans and lentils. That said, an extremely healthy way to prepare lentils on a raw food diet is to sprout them.
While raw fruits and vegetables generally provide the highest level of nutrition, you should be aware that there are some foods whose ingredients, or a specific ingredient, are more bioavailable when cooked.  For example, while ripe raw tomatoes are loaded with nutritional value, the lycopene in tomatoes – effective in fighting certain types of cancer – is more easily absorbed into the body when the tomato has been processed into a tomato sauce with olive oil.  Likewise, raw kale is a powerhouse of vitamin and mineral goodness. But, as this article explains, you boost the effectiveness of kale’s fiber-related components when you steam it.


Raw food recipes


Let’s not forget that the basics of raw food dieting are ridiculously easy – simply add daily uncooked fruits or vegetables to your meals.  There are many fun and tasty raw food recipes, available in books or online. But don’t let food preparation knowhow and effort overwhelm you from adding raw food to your diet. For example:
  • Eat a banana, an apple, and a handful or two of raw nuts for breakfast.  The fruit starts up your digestive juices and fortifies your immune system with antioxidants. The apple gives you some valuable roughage.  And the nuts provide protein, which will help you feel full.
  • Make sure your lunch includes a salad with fresh, organic greens.
  • For dinner, use raw veggies for the side dish instead of cooked.  Good and easy choices include celery sticks, carrot sticks, or sweet peppers. 
  • While alcohol is generally considered taboo on a raw food diet, if you cannot bear the thought of going without alcoholic beverages, then at least choose wine.  Unlike beer or or any hard liquors that go through the heat of distillation, wine is not heated in the processing.

If you can achieve even just a 50 percent raw diet, you will begin to experience the many health benefits it offers. When you want to add variety, a selection of raw food recipe websites and raw food recipe books can add zest to your diet, keeping it interesting and balancing out your vitamin and mineral intake.  Here's just a tiny sample of delicious recipes for a raw food diet:
Do these not look like an appetizing start to your raw food diet?  You'll find thousands of delicious raw food recipes online, with some particularly good ones at Raw Food Home Recipes, We Like It Raw recipes, Gone Raw Recipes and, if you want raw juicing recipes, join the Let's Get Juiced!! Facebook group.  Between those four sites alone, you will have several hundred recipes worth trying and sharing.

If you have a favorite raw food recipe, share!  Please submit it, or the link to it, using the comments below.

Ric Moxley
Contributing Writer

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