In the Raw: Getting the Most from Raw Foods

In the Raw!

Getting the most from Raw Foods

Can you survive on a raw food diet? 

A raw food diet is one of the more popular diet trends today. 

Is it safe? 

How do I know if it’s best for my specific health condition?

Let’s take a look.

Numerous studies show that high-temperature cooking can destroy some of the life-giving enzymes and other nutrients in most foods.

However, cooking can also enhance the vitamin and mineral contents in certain foods like peppers, mushrooms, potatoes, tomatoes, and squash.

Nutrients like beta-carotene (potatoes, squash) and lycopene (tomatoes) have to be activated by heat to get the most nutritional values from them.

Foods which are best eaten raw or lightly steamed include:

Broccoli

Cauliflower

Mustard and collard green

Cabba

Kale

Brussels sprouts

Keys:

1. Know your body; what you can tolerate and what you can’t.

2. Try to find the right balance for your specific health condition. 

3. Aim for balance at every meal

Benefits of raw foods:

·       Low in calories and fat

·       High in fiber

·       Improved bowel movements

·       Lowers blood pressure

·       Reduces the risk for heart disease, stroke

·       Helps you manage type 2 diabetes

·       Improves energy and digestion

·       Cleans the skin

So how do I include more raw foods every day?

Three easy steps:

Step 1. Aim for a holistic approach to eating 

    Foods to reduce or avoid:

·   White: bread, rice, and pasta

·   High sugar cereals and snacks

·   Sodas and soft drinks

·  Canned and boxed juices, sauces and condiments

·   High-fat cheeses, butter, and margarine

Step 2.  Balance your combinations

· Aim to eat at least: 

   75- 80% raw or plant-based foods 

   20% lightly steamed or cooked.

· Half  plate= fresh fruits, vegetables (non-starchy)

·   ¼ plate=slightly steamed foods

·   ¼ plate=lean protein

Step 3. Include more of these foods every day:  

· Fresh herbs: celery, thyme, marjoram, basil, etc.

· Sprouts: peas and beans are easy to sprout at home.

· Nuts and seeds: pumpkin, sunflower,  almonds, cashews, etc.

· Fresh Fruits (eat them whole, no juicing)

· Extra-virgin, cold pressed olive oil and coconut oil

Tips:

To improve the nutritional content of some raw or cooked foods:

1. Soak nuts and seeds overnight or at least 1 hour before using

2. Steam or cook foods slowly, with low heat of at least 100 degrees or less.

3. Wash and scrub leafy, green vegetables under running water to reduce the incidence of food-borne illness.

(A fruit or vegetable wash or a solution of water, lemon juice, salt, vinegar or baking soda can work).

Cautions:

Pregnant women, those who suffer from chronic or kidney diseases, the elderly or small children; consult your doctor or dietitian before using certain types of raw foods.

Raw Vegetable Soup

 

1 cup pumpkin, sweet potato or squash (peeled and cubed)

1 ½ cups hot water

1 tbsp. onion powder

One clove fresh garlic

½ tsp. Ground ginger

½ tsp. ground cumin

Salt to taste

½ cup coconut milk (blend fresh coconut with water in a blender and strain to get the milk)

½ tsp. salt-free seasoning blend

½ tsp dry Italian herbs

1. Place all ingredients in a high-speed blender and blend until smooth.

2. Cover the lid with a cloth to avoid hot splashing when the blender is on.

3. You can add some non-dairy milk to the soup depending on how thick you want it.  

4. Garnish with croutons or serve with fresh bread.

Raw Vegetable Noodles:

(Using a spiralizer or food processor)

  

Vegetables: Zucchini, carrots, beets, squash, sweet potatoes, etc.

1. Wash and scrub vegetables.

2. Process through spiralizer or food processor, or grate on a mandolin grater.

3. Serve with a simple dressing and a bean stew or lean protein for a balanced meal.

 

Tip: for raw sweet potato, lightly sauté in a pan with a drop of organic olive or coconut oil.

Like any other health or diet plan, moderation is key.

To improve health, start making small changes.

Learn how certain foods react with your body and work within our limits.

Always aim for balance and variety and to enjoy every meal.