Raw Food Detox
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RockstarPunch
Posts: 203 Member
Raw Food Diet Plan
If you like the idea of eating raw, you need a great raw food diet plan to start. A balanced diet plan is at least 75% raw. A great plan is healthy and will help you both to succeed on and enjoy raw food.
The Best Raw Food Diet Plan
But most of all, the best diet plan is the plan, you're most likely to follow. If that means you'll only succeed on a raw food diet if you add animal foods, your daily cup of coffee or non organic food, you should keep eating them. If you can go cold turkey, 100% raw fantastic, but realize that very few people can make such change overnight.....
In addition, the best raw food diet plan is:
FUN - The plan must be fun! Full of recipes you love.
EASY - The plan must be easy and realistic to follow.
BALANCED - The plan should have the right balance of protein, good fats and carbs.
Fun
You must have fun on this diet in order to succeed. Fun foods may be raw versions of the foods you like already. Such as guacamole, pesto, salsa, ice creams, chocolate cakes, hot chocolate, sashimi, raw cheese, raw vegan nut cheese, you're favorite salad, raw granola.
Other great fun foods you may like are super foods like goji berries, raw chocolate, raw honey, maca, young coconuts etc. In the recipe section of this website I'll add these recipes for you to try.
Easy
It's probably best not to start out with complicated recipes that require dehydration, sprouting or other raw techniques that you don't know yet or don't have the tools for. They may take long in the beginning and might frustrate you. Smoothies with super foods, juices and raw versions of foods you already know and like are easiest. This increases your chances of success on the raw food diet plan.
Balanced
You're best raw food diet plan is one that is balanced. It should have carbohydrates, fats and protein, as well as other important nutrients.
Raw Food Nutrients
Where does a raw foodist get his protein, carbs and fats and how much of each should you eat? Below I'll describe the raw food sources of these important food elements.
Carbohydrates
The main source of carbohydrates are fruits. starches (carrots) and grains.
Protein
The main source of protein are germinated nuts (almonds are best), seeds, grains and green leafy vegetables. I highly recommend hemp seed as an excellent source of protein. Also make sure you germinate your seeds and nuts, otherwise you're unlikely to absorb the protein.
How do you germinate the seeds and nuts? Just before you go to bed, you put the seeds or nuts in a cup and add purified water. The next morning they're ready to eat. (Hemp seeds are the only seeds you don't have to germinate).
Fats
The main source of fats are again nuts and seeds, as well as avocado and coconut butter.
Nutrients
Off course it is important to eat nutrient dense foods. Raw green leafy vegetables and super foods are about the most nutrient dens foods (meaning that they have the most nutrients per calorie). So make sure you"ll get enough of these. The easiest way to eat greens is to juice or blend them and mix them with fruits (like apples or bananas) or herbs (like parsley).
Raw Food Diet Menu
Now you can put your menu together. Here's an example of an simple raw food diet plan:
Breakfast
Fresh fruit, coconut water or green juice, oatmeal.
Lunch
Super foods smoothie, cucumber sandwich or coleslaw.
Dinner
Soup and spaghetti.
Drinks
Pure water, fresh vegetable juice, smoothies, coconut water, nut milk.
==============================================================
Raw Food Recipies: Spaghetti
This is a real raw food classic and one of my favorite raw food recipies: spaghetti al Marinara. The spaghetti is made of zucchini or squash. Another raw food recipe that's delicious quick and easy to prepare.
Spaghetti al Marinara
Serves 4
Ingredients
Spaghetti
3 yellow summer squash or zucchini
Marinara Sauce
6 large tomatoes
5 sun dried tomatoes
2 garlic cloves
1/2 bunch fresh basil
2 tablespoons oregano
1 tablespoon freshly ground black pepper
1/4 cup onion, chopped
1/2 cup cold-pressed olive oil
1/4 cup lemon juice
4 dates, pitted
1 teaspoon Himalayan sea salt
Directions
For The Pasta
There are several ways to make pasta from a squash. I use a julienne peeler (sold at better kitchen appliances stores - about 10 USD/Euro). It looks like a cheese slicer or potato peeler. With this fancy but inexpensive and easy to use tool you make the most beautiful raw spaghetti strings in seconds.
You can also use an ordinary (potato) peeler: Peel thin slices of the squash, then with a fork or knife, create thin strands of "pasta".
Another way is using a kitchen tool often used in the raw food kitchen and by chefs: a spiralizer. Cut the zucchini in about four pieces and by putting them in the mandolin, you can create beautiful thin angel hair pasta. But I have to be honest, it never works for me...
Put the pasta strands in a bowl and sprinkle with a mixture of olive oil and some salt. Set aside.
For The Marinara Sauce
Put all ingredients in a high speed blender and blend until creamy. Add purified water if you feel the consistency is too thick.
For serving
Take off the excess oil of the pasta. Put the pasta on a plate and top with the sauce. You may add additional toppings such as slice olives, chopped tomatoes, onions or basil leafs.
Tip
•
This is one of the most flexible raw food recipies. You could serve this pasta with other sauces like a pesto or Alfredo sauce. Just replace the marinara sauce with a pesto sauce or Alfredo sauce.
•
This pasta tastes delicious with "meat balls" made from walnuts.
•
For creamier sauce, I'd like to add a few almonds or some hemp seeds.
•
You can heat up the pasta up to about 118 degrees F if you feel like eating a warmer dish. You can do this by rinsing it with warm water or by leafing it a few minutes in the dehydrator at 50F or oven at 70F.
•
This is one of the best raw food recipies to make in case you also have to cook for not raw family members. You can make them ordinary - or better: whole wheat spelt - pasta and share the sauce and topping.
•
If you or your family members are used to processed ketchup or tomato sauces, you may not think this sauce is sweet and salty enough. (Heinz ketchup is 30% sugar). In this case you may want to add a few more dates or drops stevia and some more salt until your taste buds are adjusted.
:flowerforyou: LINK:http://www.thebestofrawfood.com/raw-food-diet-plan.html
===========================================================================================
Shopping list
Produce
???? Avocado
???? Broccoli
???? Celery
???? Carrots
???? Cabbage
???? Cucumber
???? Green/String Beans
???? Green Leafy Vegetables (Kale, Chard,
Spinach, Lettuce, Collard Greens, Beet
Greens, Dandelion Leafs, etc.)
???? Seasonal Veggies (Pumpkin, Endive,
Sweet Corn, Fennel, Kohlrabi, etc.)
???? Tomatoes
???? Mushrooms (Shiitake, Portobello, etc)
Fruit
???? Apples
???? Bananas
???? Lemons
???? Seasonal Fruits (strawberries, tangerines,
pears, cherries, oranges, etc)
???? Young Tai Coconuts
:glasses: Herbs
???? Garlic
???? Ginger
???? Onions
???? Fresh Herbs (parsley, basil, etc.)
:drinker: Nuts & Seeds
???? Almonds
???? Cashews
???? Brazil Nuts
???? Almond Butter
???? Tahini
???? Sesame Seeds
???? Hemp Seeds
???? Flax Seeds
???? Pine Nuts
???? Pumpkin Seeds
???? Sunflower Seeds
:flowerforyou: Snacks
???? Chocolate Bar - Green+
???? Lara Bars
???? Didi’s Raw Granola Bar
???? Pecan Cookie – Good Stuff from Mom andMe
???? Trail Mix
???? Baby Carrots
???? Dried Fruit
Sea Vegetables
???? Nori Sheets
???? Dried Kelp, Dulse etc.
:glasses: Condiments
???? Pesto
???? Tapenade – Black Olives
???? Tapenade – Sun Dried Tomatoes
???? Black Olives
???? Salsa
???? Artichoke Dip
???? Stone Ground Mustard
???? Apple Cider Vinegar
???? Tamari (Soy)
???? Miso (unpasteurized)
Oils
???? Extra Virgin Coconut Oil
???? Extra Virgin Olive Oil
???? Sesame Oil
Spices/Salt
???? Himalaya /Celtic Sea Salt
???? Raw Vanilla Beans (or powder)
???? Cinnamon
???? Herbs of choice (Provence, Curry)
Sweeteners
???? Raw Organic Honey
???? Raw Agave Nectar
???? Liquid Stevia
???? 100% Pure Maple Syrup
???? Yukon Syrup
Grains & Pasta
???? Spelt Flour
???? Spelt Pasta
???? Quinoa
???? Buckwheat
Bread (refrigerated)
???? Sprouted Bread or Tortillas (e.g. Ezenkiel)
???? Sprouted Bagels (e.g. Alvarado)
>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>Super Foods
???? Carob Powder???? Camu Camu / Acai Powder (vit C)???? Chocolate Powder (or Nibs)???? E3 Live (Blue Green Algae)
???? Goji Berries???? Green or Wheatgrass Powder???? Lucuma Powder???? Mesquite Powder???? Maca Powder
OPT Supplements>>>>???? MSM Sulfur???? Vitamin B-12 (or from E3-Live)???? Vitamin D3???? Vitamin K2
If you like the idea of eating raw, you need a great raw food diet plan to start. A balanced diet plan is at least 75% raw. A great plan is healthy and will help you both to succeed on and enjoy raw food.
The Best Raw Food Diet Plan
But most of all, the best diet plan is the plan, you're most likely to follow. If that means you'll only succeed on a raw food diet if you add animal foods, your daily cup of coffee or non organic food, you should keep eating them. If you can go cold turkey, 100% raw fantastic, but realize that very few people can make such change overnight.....
In addition, the best raw food diet plan is:
FUN - The plan must be fun! Full of recipes you love.
EASY - The plan must be easy and realistic to follow.
BALANCED - The plan should have the right balance of protein, good fats and carbs.
Fun
You must have fun on this diet in order to succeed. Fun foods may be raw versions of the foods you like already. Such as guacamole, pesto, salsa, ice creams, chocolate cakes, hot chocolate, sashimi, raw cheese, raw vegan nut cheese, you're favorite salad, raw granola.
Other great fun foods you may like are super foods like goji berries, raw chocolate, raw honey, maca, young coconuts etc. In the recipe section of this website I'll add these recipes for you to try.
Easy
It's probably best not to start out with complicated recipes that require dehydration, sprouting or other raw techniques that you don't know yet or don't have the tools for. They may take long in the beginning and might frustrate you. Smoothies with super foods, juices and raw versions of foods you already know and like are easiest. This increases your chances of success on the raw food diet plan.
Balanced
You're best raw food diet plan is one that is balanced. It should have carbohydrates, fats and protein, as well as other important nutrients.
Raw Food Nutrients
Where does a raw foodist get his protein, carbs and fats and how much of each should you eat? Below I'll describe the raw food sources of these important food elements.
Carbohydrates
The main source of carbohydrates are fruits. starches (carrots) and grains.
Protein
The main source of protein are germinated nuts (almonds are best), seeds, grains and green leafy vegetables. I highly recommend hemp seed as an excellent source of protein. Also make sure you germinate your seeds and nuts, otherwise you're unlikely to absorb the protein.
How do you germinate the seeds and nuts? Just before you go to bed, you put the seeds or nuts in a cup and add purified water. The next morning they're ready to eat. (Hemp seeds are the only seeds you don't have to germinate).
Fats
The main source of fats are again nuts and seeds, as well as avocado and coconut butter.
Nutrients
Off course it is important to eat nutrient dense foods. Raw green leafy vegetables and super foods are about the most nutrient dens foods (meaning that they have the most nutrients per calorie). So make sure you"ll get enough of these. The easiest way to eat greens is to juice or blend them and mix them with fruits (like apples or bananas) or herbs (like parsley).
Raw Food Diet Menu
Now you can put your menu together. Here's an example of an simple raw food diet plan:
Breakfast
Fresh fruit, coconut water or green juice, oatmeal.
Lunch
Super foods smoothie, cucumber sandwich or coleslaw.
Dinner
Soup and spaghetti.
Drinks
Pure water, fresh vegetable juice, smoothies, coconut water, nut milk.
==============================================================
Raw Food Recipies: Spaghetti
This is a real raw food classic and one of my favorite raw food recipies: spaghetti al Marinara. The spaghetti is made of zucchini or squash. Another raw food recipe that's delicious quick and easy to prepare.
Spaghetti al Marinara
Serves 4
Ingredients
Spaghetti
3 yellow summer squash or zucchini
Marinara Sauce
6 large tomatoes
5 sun dried tomatoes
2 garlic cloves
1/2 bunch fresh basil
2 tablespoons oregano
1 tablespoon freshly ground black pepper
1/4 cup onion, chopped
1/2 cup cold-pressed olive oil
1/4 cup lemon juice
4 dates, pitted
1 teaspoon Himalayan sea salt
Directions
For The Pasta
There are several ways to make pasta from a squash. I use a julienne peeler (sold at better kitchen appliances stores - about 10 USD/Euro). It looks like a cheese slicer or potato peeler. With this fancy but inexpensive and easy to use tool you make the most beautiful raw spaghetti strings in seconds.
You can also use an ordinary (potato) peeler: Peel thin slices of the squash, then with a fork or knife, create thin strands of "pasta".
Another way is using a kitchen tool often used in the raw food kitchen and by chefs: a spiralizer. Cut the zucchini in about four pieces and by putting them in the mandolin, you can create beautiful thin angel hair pasta. But I have to be honest, it never works for me...
Put the pasta strands in a bowl and sprinkle with a mixture of olive oil and some salt. Set aside.
For The Marinara Sauce
Put all ingredients in a high speed blender and blend until creamy. Add purified water if you feel the consistency is too thick.
For serving
Take off the excess oil of the pasta. Put the pasta on a plate and top with the sauce. You may add additional toppings such as slice olives, chopped tomatoes, onions or basil leafs.
Tip
•
This is one of the most flexible raw food recipies. You could serve this pasta with other sauces like a pesto or Alfredo sauce. Just replace the marinara sauce with a pesto sauce or Alfredo sauce.
•
This pasta tastes delicious with "meat balls" made from walnuts.
•
For creamier sauce, I'd like to add a few almonds or some hemp seeds.
•
You can heat up the pasta up to about 118 degrees F if you feel like eating a warmer dish. You can do this by rinsing it with warm water or by leafing it a few minutes in the dehydrator at 50F or oven at 70F.
•
This is one of the best raw food recipies to make in case you also have to cook for not raw family members. You can make them ordinary - or better: whole wheat spelt - pasta and share the sauce and topping.
•
If you or your family members are used to processed ketchup or tomato sauces, you may not think this sauce is sweet and salty enough. (Heinz ketchup is 30% sugar). In this case you may want to add a few more dates or drops stevia and some more salt until your taste buds are adjusted.
:flowerforyou: LINK:http://www.thebestofrawfood.com/raw-food-diet-plan.html
===========================================================================================
Shopping list
Produce
???? Avocado
???? Broccoli
???? Celery
???? Carrots
???? Cabbage
???? Cucumber
???? Green/String Beans
???? Green Leafy Vegetables (Kale, Chard,
Spinach, Lettuce, Collard Greens, Beet
Greens, Dandelion Leafs, etc.)
???? Seasonal Veggies (Pumpkin, Endive,
Sweet Corn, Fennel, Kohlrabi, etc.)
???? Tomatoes
???? Mushrooms (Shiitake, Portobello, etc)
Fruit???? Apples
???? Bananas
???? Lemons
???? Seasonal Fruits (strawberries, tangerines,
pears, cherries, oranges, etc)
???? Young Tai Coconuts
:glasses: Herbs
???? Garlic
???? Ginger
???? Onions
???? Fresh Herbs (parsley, basil, etc.)
:drinker: Nuts & Seeds
???? Almonds
???? Cashews
???? Brazil Nuts
???? Almond Butter
???? Tahini
???? Sesame Seeds
???? Hemp Seeds
???? Flax Seeds
???? Pine Nuts
???? Pumpkin Seeds
???? Sunflower Seeds
:flowerforyou: Snacks
???? Chocolate Bar - Green+
???? Lara Bars
???? Didi’s Raw Granola Bar
???? Pecan Cookie – Good Stuff from Mom andMe
???? Trail Mix
???? Baby Carrots
???? Dried Fruit
Sea Vegetables
???? Nori Sheets
???? Dried Kelp, Dulse etc.
:glasses: Condiments
???? Pesto
???? Tapenade – Black Olives
???? Tapenade – Sun Dried Tomatoes
???? Black Olives
???? Salsa
???? Artichoke Dip
???? Stone Ground Mustard
???? Apple Cider Vinegar
???? Tamari (Soy)
???? Miso (unpasteurized)
Oils
???? Extra Virgin Coconut Oil
???? Extra Virgin Olive Oil
???? Sesame Oil
Spices/Salt
???? Himalaya /Celtic Sea Salt
???? Raw Vanilla Beans (or powder)
???? Cinnamon
???? Herbs of choice (Provence, Curry)
Sweeteners
???? Raw Organic Honey
???? Raw Agave Nectar
???? Liquid Stevia
???? 100% Pure Maple Syrup
???? Yukon Syrup
Grains & Pasta
???? Spelt Flour
???? Spelt Pasta
???? Quinoa
???? Buckwheat
Bread (refrigerated)
???? Sprouted Bread or Tortillas (e.g. Ezenkiel)
???? Sprouted Bagels (e.g. Alvarado)
>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>Super Foods
???? Carob Powder???? Camu Camu / Acai Powder (vit C)???? Chocolate Powder (or Nibs)???? E3 Live (Blue Green Algae)
???? Goji Berries???? Green or Wheatgrass Powder???? Lucuma Powder???? Mesquite Powder???? Maca Powder
OPT Supplements>>>>???? MSM Sulfur???? Vitamin B-12 (or from E3-Live)???? Vitamin D3???? Vitamin K2
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