How to cook a raw food diet. Everyday Raw Food Recipes: Simple and delicious raw food options. How to choose the right products

You better starve than eat anything ...

Omar Khayyam

When I was little, it was always a mystery to me why, during an illness, when someone in our family was unwell, fruits, herbs and fresh juices did not leave the table, but as soon as everything improved and the disease receded, then these same fruits they didn't even count as food. Such logic did not fit into my head.

Now that I myself have become a mother, there is always fruit in our house. I am absolutely convinced that when a person eats mainly fresh fruits, berries and vegetables, then the disease will not even be able to approach. This is confirmed from year to year by my daughter, who practically does not suffer from colds and other diseases, and if any signs of illness appear, they quickly pass after adjusting the diet.

It's always easier with babies, especially if they start eating right from birth or early childhood. Children easily refuse cooked foods in favor of raw food dishes... Sometimes it seems to me that children are born raw foodists! When I read some pages on the Internet about children's nutrition, I notice the following questions: How to teach a child to eat meat and fish? How to feed your baby? Why don't children drink milk? And so on, and so forth ... Young mothers sometimes get lost, not knowing how to feed their child. But if you give your child a sweet fruit or fruit-and-vegetable puree, it will disappear in a matter of minutes! “But this is not food”, “you cannot live on fruits alone” - it is POSSIBLE and even NECESSARY! Your child will never know chronic diseases, obesity, bowel problems, cardiovascular and oncological diseases, and much more, if from childhood he eats live food.

There are many raw food recipes for kids, which you will also like. There are more and more raw foodists now, they invent and invent incredibly delicious raw food recipesthat will delight gourmets of any age!

Well, with natural-born raw-food kids everything is easy and simple. But for adult novice raw foodists, things are a little different. A person accustomed to eating varied and indulging in all sorts of flavors and beautifully decorated dishes needs more variety when switching to a raw food diet. For such people, there are many recipes for raw food ... And those who love to cook and for whom cooking is a creative and exciting process, will easily come up with even more incredible ones, better raw food recipes than those found on the internet. There are also people who do not like to immerse themselves in the cooking process and cook in a hurry even the simplest dishes. For such people, there are many simple raw food recipes that will not only be easy to cook, but also tasty and healthy. There are tons of raw food recipes for every taste!

I would also like to note that the raw food diet in our family is only 70-90% of the diet, sometimes we eat boiled cereals, bake our own yeast-free bread or simple pies. Our table is very simple and no frills. But every day the family archive of recipes for raw food dishes is replenished. My daughter is very fond of experimenting with tastes and inventing new raw food recipes. She herself cuts fruit and vegetable salads, learns to prepare dressings for them, prepares fruit ice and various berry assortments herself. She gladly feeds mom and dad with her dishes. A raw food diet opens up a really big scope for creativity. You yourself can come up with raw food recipes from simple products or create an exquisite dish with exotic fruits.

What do raw foodists eat?

If you are reading about the raw food diet, then it is already obvious to you that not "everything is useful that is in your mouth." You probably already realize that the choice of products and the assessment of their quality "on the checkout" is very important. Especially on a raw food diet. Therefore, "paralon" tomatoes and strawberries, which are on supermarket shelves, are of little use for food. At one time, in search of healthy raw products, I went around many stores, read a sea of \u200b\u200barticles on how to choose the right product, learned to recognize "live" food by smell. It's actually very simple! There are just a few rules for choosing food and creating raw food dishes:

First and foremost, it is best to eat those foods that are relevant in a given season. They are the freshest and most nutritious. Also, the territoriality of the growth of your food will be attributed to the same rule - first of all, choose what has grown in your region.

The second rule is that your food should have a characteristic flavor. This means that tomatoes should smell like tomatoes, apples - apples, and so on. Also pay attention to the presence of wax on vegetables and fruits - if the apple is shiny and beautiful - this does not mean at all that the spray applied to it to preserve its presentation is useful for you.

The third rule - if you need nuts or grains for germination, then it is better to buy them in specialized stores (you can in online stores). As a rule, such food stores are maintained by people who eat healthy food themselves.

The fourth rule is that the best greens may well grow on your windowsill. Even if you do not have a plot of land where you can grow fruits, vegetables and berries, you can plant greens on your window. Such a home winter garden will not take up much space, but it will not only delight you with its appearance, but also diversify your diet in the winter season.

Of course, a greater variety of food products for raw foodists will be in the southern regions of the country and hot countries, where everything grows on its own. But even in large cities, you can successfully eat a raw food if you know what to eat and how to choose foods. And raw food recipes will help you to combine tastes.

Hello dear blog readers! Today I would like to discuss a topic that I am sure is of interest to most of you. It's about a raw food diet. Or rather, about the raw food menu for every day.

I will not write about what a raw food diet is, what raw foodists can eat, and what cannot. I already wrote about this and accordingly. Today I would like to dwell on the daily menu in detail. We are ready for change. But, when it comes to specific actions, many questions immediately arise.

Of course, raw foodists don't eat cheese. This is information for the raw food beginner. I think we are all conscious people and understand, before switching to a new diet, it is necessary to study the information in detail. Still, it is primarily about health. If you decide to embark on this path only for weight loss, it is better to turn back. A raw food diet is a lifestyle, not a diet. You cannot abruptly transfer the body from one type of food to another, and then back again just for the sake of extra pounds. But if your choice is deliberate, then you are welcome. A raw food guru to help you.

• Victoria Butenko - book author " 12 steps to a raw food diet". Here you can find out everything about the transition to a new diet in nutrition.
• Douglas Graham - book author " 80/10/10 ". There is also a lot of useful information here, although Mr. Graham recommends fruit as the basis of the daily diet.
• Vadim Zeland and Chad Sarno « Live kitchen. Transurfing updates"- here are personal recommendations and recipes, tested on myself. Vadim Zeland is known for his books on transurfing, and Ched Sarno for his restaurants, where dishes are prepared without heat treatment. By the way, the chef compiled recipes with Chris Carr for her book “ Crazy Sexy Kitchen". This woman is a worthy example to follow. When she was given a disappointing diagnosis and was informed of an imminent death, she did not hang her nose. By completely changing her diet and lifestyle, Chris has achieved amazing results. More than 7 years have passed, and she is full of energy and was able to stop the growth of the tumor.

Go to the store

You've revisited a ton of information on the raw food diet, or even taking the first steps in that direction. Let's talk about the products that can be found in Russia and preferably within 365 days.

Permitted and approved gifts of nature include:

• Fruits;
• Vegetables;
• Nuts;
• Grains;
• Seaweed;
• Seeds;
• Greenery;
• Dried fruits.

As you have already noticed, all the products on the list can be found on the shelves of domestic stores. Moreover, online resources come to the rescue. Tried and tested online storewhere you can always find legumes, grains, seeds, powders, raw food sweets and much more useful for a gourmet - a connoisseur of healthy food.

Raw food breakfast

There is an opinion - breakfast can be skipped. I do not think that this is true, on the contrary, breakfast should be. Fruit can be prepared in the morning. By cooking, I mean washing, chopping and putting on a dish beautifully. Everything that you love. Apples or bananas. Or maybe pears or citrus fruits. Fortunately for raw foodists, they are available all year round in any supermarket. In summer, it can be melon, watermelon, strawberries and cherries. Focus on seasonal produce. They are rich in essential trace elements, vitamins and minerals.

Another win-win breakfast option is. Fruit or herb based, or a combination of both.

At lunchtime, soups and salads reign on the table. Plenty of vegetables and herbs. Prefer fruit is also an option. Still, it's better to diversify your daily diet. If you had fruit for breakfast, choose vegetables for lunch. Season the salad with oil. Olive, sunflower, linseed, sesame or any other, most importantly unrefined, will do. You can also make an avocado salad dressing.

For example, guacamole rolls. And what a color it has! The charge of energy is provided to you.

And soup lovers can make gazpacho. In addition to tomatoes, it can be based on strawberries. Such a summer and aromatic option. I described his recipe in the article "".

In the evening, it's time to indulge in more hearty dishes. A salad with green peas, beans, or beans will work well. You can make spaghetti from raw zucchini with tomatoes and chili. Dishes can be based on pre-soaked seeds or nuts.

Let's not forget about bread. Yes, raw foodists have it too. It is made from cereals and is not baked but dried in a dehydrator. You can add nuts, dried fruits and herbs to bread.

Dessert

Are you afraid of losing your favorite, but harmful cakes and pastries? Not worth it. Raw foodists have a huge variety of amazing and truly delicious dessert recipes.

Dried fruits, honey and stevia act as sugar substitutes. Natural, healthy and very satisfying. Especially when nuts are present in the recipe. They quickly satisfy hunger and supply the body with natural fats. I have selected 10 delicious sweets in the article "". See and try.

Snacks

This is where most of the above can be attributed. Nibble on a carrot or apple. Washed, if necessary, peeled the fruit or vegetable, and straight into the mouth. A raw food bar will come to the rescue, it's bread. Or you can make a delicious sandwich.

We prepare the bread in advance. Take 1 cup each of flax seeds, sunflower seeds, fresh corn, 1 coarsely chopped onion, 2 finely chopped tomatoes. Salt, pepper and cumin to taste. Cover in a dehydrator and dry for 2-3 hours.

And vary the filling whatever you like.

We take with us where necessary and do not starve. Let everyone be amazed and drool over your artwork

As a snack, a handful of nuts, dried fruits, dried berries are perfect - the choice is only yours. Don't forget about light smoothies. We load it into a blender, press the necessary buttons and drink to our own health and world peace. Beautiful, bright smoothies not only raise the level of energy, but also charge with positive. Still, food should be of keen interest.

Sample menu for the day

Breakfast: Fresh fruit smoothies

Ingredients:

• 1 banana;
• 1 pear;
• 1 tbsp lemon juice;
• 2 fresh soft kiwis
• a bunch of parsley and spinach (we tear off the stems mercilessly);
• 1.5 cups of water (not boiled by itself).

Preparation:

Remove the skin from the kiwi and banana. We cut the fruit. We load all the ingredients into a blender. Grind until thick.

Lunch: Cucumber soup with mint

Ingredients:

• 800 ml of water;
• 1 tsp sea \u200b\u200bsalt;
• 2 tbsp olive oil;
• 1 lemon, also peeled;
• 3 cucumbers peeled and seeds;
• 60 g of nuts (preferably almonds or pine nuts);
• 60 grams of mint leaves (dried or fresh, whichever you have).

Preparation:

All ingredients except mint are sent to a blender, mix until a thick paste. Then add the mint and stir quickly for 1 minute.

Dinner: Green salad

We take the number of ingredients by eye. How much you master, so much and put in a bowl or basin, again of your choice. The main role here is given to green leaves: romano, iceberg, spinach, etc. What you love and what is at home.

Each of us has an individual body. Someone easily switches to eating raw food, while others find it difficult. Novice raw foodists are advised not to rush. Gradually introduce more unprocessed foods into your diet. Listen to your body's reactions.

Before switching to a completely different diet, think about why you are doing it. Many people become raw foodists for health reasons. When traditional treatment fails and the future is at stake. The experience of many raw foodists proves that switching to a raw diet can really work wonders. The main thing is to do everything gradually. Remember, a raw food diet is a food system. By becoming part of the system, you learn the rules, norms and experiences of those who have achieved real results.

For competent advice, you can turn here to an experienced raw foodist Denis Terentyev... Examples of the diet, answers to questions and a lot of other information for those who are just taking the path of "live" food.

Raw foodists' cuisine is quite interesting and varied. The main thing is to find the right approach. You can combine vegetables and fruits, nuts and other foods. It is especially useful to resort to a raw food diet in winter, when the body is full of carbohydrates and fats, but at the same time it is sorely lacking in vitamins.

Raw food recipes are straightforward. At least you don't need to cook, fry, bake, and so on. It is enough just to figure out something interesting from the prepared products.

On every day

Nutrition is an important part of human life. Of course, food should be both tasty and healthy, because only then can it be of maximum benefit. The raw food recipes prepared here are suitable not only for raw foodists themselves, but also for everyone who loves to stick to a healthy diet.

There is one important condition for raw foodists: in order to resort to such a kitchen on an ongoing basis, you must have a completely healthy body and it is advisable to consult a doctor in advance.

So, below are the most delicious and healthy recipes for raw foodists for every day, which will be appreciated by both an adult and a child.

Breakfast smoothie

Smoothies are a great option for breakfast or a delicious snack between lunch and dinner. It is always prepared according to the same technology - the necessary ingredients are placed in a blender, mixed, and - it's done. You can mix almost anything: fruits, vegetables, herbs, based on your own tastes and desires.

The best raw food smoothie recipes:

1. An energy drink is the perfect breakfast.

A banana, a few frozen strawberries, freshly squeezed apple juice or water and 2-3 pcs are added to the blender. walnuts. It is recommended to crush the nuts before placing them in a blender. Mix until smooth and eat with a spoon.

2. Vitamin explosion.

Take a soft sweet pear, half a mango and a few spinach leaves, and an avocado if desired. Place all ingredients in a blender, add water and mix until puree. Eat with a teaspoon or drink through a straw.

3. Superfast weight loss.

Pour a few lettuce and spinach leaves, dill and 2-3 celery sticks with lemon or orange juice and a little water. Mix and eat with a spoon. Ideal for a snack.

4. Carbohydrate smoothie - for energy.

Grind the young buckwheat in a blender in the evening and add water. In the morning, add fruits of your choice, for example, apples, pears, peaches, melon, to it, mix in a blender until a homogeneous consistency is obtained, then pour freshly squeezed juice of one of the ingredients and mix again.

The same option with oatmeal, but instead of fruits - berries. You do not need to cook the cereal, it will soften ideally overnight and the porridge will be ready for use.

Ideal salads

Salad is a versatile dish for any time of day that defies precise rules. For a raw food diet, salad is ideal. For beginners and experienced raw foodists, there are raw salad recipes from simple products.

Fitness salad

You will need:

• Radish - several pieces.
• Carrots - one medium.
• Parsley and dill - a bunch.
• Lemon juice and olive oil - 1 teaspoon each.
• Salt and pepper to taste.

Preparation:

Grate the vegetables, chop the herbs finely with a knife, place everything in one bowl, add oil and lemon juice, add salt and pepper and mix thoroughly. Salad ready.

Sweet salad

You will need:

• Pumpkin - 200-250 g.
• Cucumber - 2 pcs.
• Carrots - 1 pc. medium in size.
• Any greens - 1 bunch.
• Sugar - 1 tsp

Preparation:

Grate the vegetables, add finely chopped herbs, sprinkle with sugar and mix well. Let it brew for 15-20 minutes. Add salt and pepper if desired, mix again and the salad is ready.

Vitamin

You will need:

Preparation:

Cut the cabbage, carrots and peppers into strips, cut onions into half rings, chop the dill and green onions. Place all ingredients in one bowl. Add sugar, salt and oil, mix and let it brew for 15 minutes. Then pour wine vinegar evenly over the finished salad and serve.

Brush

You will need:

• Beets and carrots - 2 pcs.
• White cabbage - a quarter.
• Olive oil and lemon juice - 1 tbsp each l.
• You can add a pinch of salt.

Preparation:

Finely chop the cabbage, grate the carrots and beets, mix everything in one bowl, season with oil, lemon juice and salt and mix again. Done.

From simple products to dinner

By habit, for most people, lunch is soup. Raw-foodists may think that soup is necessarily something cooked, and therefore may knowingly refuse a much-needed dish. Not worth it.

Beet soup

You will need:

• Beets - 2 pcs.
• Spinach, dill, green onions - a bunch.
• Sweet potatoes (yam) - optional.
• Carrots - 1 pc.
• Salt to taste.

Preparation:

Fill a saucepan with water, grate the beets on a fine grater and leave in this state for half an hour. While the water is mixing with the beetroot juice, finely chop the dill, onion and spinach, finely grate the sweet potato and carrots, put everything in one dish, add salt, mix and leave for about 3-5 minutes. Then add the resulting salad to the pot of beets and you can start lunch.

If desired, the soup can be whipped with a blender.

Gazpacho

You will need:

Preparation:

Peel the cucumber, chop all vegetables and strawberries and place in a blender. Add juice and spices there and mix thoroughly. The soup is ready. Serve with basil.

In addition to soups for lunch, there are many interesting dishes for raw foodists. Here are some of them:

Cutlets

You will need:

Preparation:

Chop the vegetables as finely as possible or grate them. Grind the sunflower seed. Put everything in one bowl, add flaxseed and spices, mix thoroughly. Mold balls from the finished mass and leave on a plate, uncovered, for an hour and a half. When they are slightly dry, the patties are ready to eat.

Lentil porridge

You will need:

• Lentils - 1 glass
• Carrots and cucumber - 1 pc.
• Garlic - 3 cloves.
• Ginger root - 1-1.5 cm.

Preparation:

Place the lentils in a bowl of water so that the water level is 2 cm higher and leave to soak for 30-40 minutes. Grate garlic, ginger root and carrots on a fine grater. Cut the cucumber into thin slices, it is recommended to peel it first, but this is optional.

When the lentils are soaked, add other foods and mix thoroughly. Done.

Light desserts

As usual, even for desserts, raw food recipes from simple products are presented. No difficulties in preparation, only desire, a little imagination, time and anticipation of a delicacy, because each sweetness will suit your taste.

Sweet porridge

You will need:

• Walnuts - half a glass.
• Sunflower seeds - half a glass.
• Raisins - several pieces.
• Banana and apple - 1 pc.
• Honey - 2 tbsp. l.

Preparation:

Grind nuts and seeds and mix with honey. Finely chop the fruit, mix with the raisins and put on top of the nuts.

Pumpkin ice cream

You will need:

• Pumpkin - 400 gr.
• Banana - 5 pcs.
• Black currant - 300 gr.
• Water - 100 gr.
• Honey - 2 tbsp. l.

Preparation:

The basis. Chop the pumpkin and two bananas, place in a blender and mix until smooth. Then add 2-3 tbsp. l. water and mix again. Distribute the mass into molds and place in the freezer.

Mousse. Mix three bananas and currants in a blender, add honey and the remaining water and mix again. When the base hardens, pour over the mousse and the ice cream is ready to use.

Vitamin canapes

You will need fruits and berries to your liking.

The fruit should be diced, and the berries should only be cut if large. String on skewers in any sequence that interests you. It will turn out to be a chic decoration for a festive table or a special snack for dinner.

The mono-diet is a homemade version of high-quality body cleaning. This is an overly restrictive diet that contains one or more foods. You can use them in any form: cut, grate, or simply eat, chop in a blender, and so on.

You need to properly prepare for a mono-diet. In order to start a course of cleansing the body, you need to make sure that the internal organs are completely healthy and can withstand such a load, as well as accustom your body to eating less food by drinking plenty of water before meals for two or three days before the diet itself.

So, the diet for a raw food diet is as follows:

1. Within one to three days, but not more than five, only one product is eaten. You can choose different products every day, combine them.

2. The best diet products: cucumbers, apples, pears, watermelon, red berries, kiwi, tomatoes, young buckwheat, prepared in the evening (just filled with water).

3. If during the diet there are ailments, dizziness, weakness and other ailments, then it must be urgently stopped.

4. A cleansing raw food diet doesn't tolerate disruptions. If sticking to food is unbearable, it is best to carefully add new foods with each next meal.

5. The amount of food per day - no more than two kilograms.

We know from childhood that raw, unprocessed foods are good for our health, but as a rule, we perceive them as something tasteless and completely uninteresting. After all, what could be good in ordinary spinach or broccoli, which our mother made us eat as a child? Yes, of course, they are full of nutrients, vitamins and minerals, and have tons of health benefits. But how can simple raw food recipes for every day be delicious?

Our answer is yes, they can! Although raw foodists eat only raw foods such as fruits, vegetables, seeds, nuts, and some raw foodists include raw meat, fish, eggs and other animal products in their diets, these foods are much tastier than people think. And cooking them is even easier.

With the help of only one blender, you can prepare an amazingly tasty and healthy fruit cake or ice cream, and a dehydrator (dryer for vegetables and fruits) will help you create real culinary masterpieces: bread, pancakes, cakes.

How to combine products correctly?

Not all raw food recipes found on the Internet are considered healthy. Many proponents of this diet argue that you need to combine foods correctly to get the most out of them. Otherwise, there may be problems with the gastrointestinal tract, bloating, diarrhea, etc.

For example, if you eat starch along with protein, digestion is impaired as the body produces two different digestive media that neutralize each other. And the combination of proteins and fats (nuts and avocados) negatively affects the digestion of food.

Therefore, before you prepare your meals with simple raw food recipes for every day, pay attention to the following rules:

Raw food - simple recipes for every day

Green cocktails are some of the healthiest and easiest to prepare. They can be consumed for breakfast, lunch, dinner and as a dessert. Here are some simple meals you can prepare in less than 10 minutes.

Green spinach and orange cocktail

This simple dish is a good source of choline, which helps improve cognitive function, and vitamin C. Oranges and spinach are powerful antioxidant foods that have anti-cancer effects, and a small amount of banana will provide you with the potassium and B vitamins you need.

For cooking you will need:

• peeled orange;
• ½ banana;
• 1 cup spinach
• ¼ cups of coconut water;
• some ice.

Mix all ingredients in a blender until smooth. Add more coconut water or other ingredients as needed to achieve the desired consistency.

Blueberry and Mint Smoothies - Simple Raw Food Diet Recipes for Every Day

This tasty and healthy dish contains a huge amount of vitamins, trace elements and antioxidants (anthocyanins). After drinking one portion of the smoothie, you will provide your body with carbohydrates, magnesium, copper, vitamins A, C and group B, tannins, etc. And thanks to the action of mint, you can improve the digestive tract and increase your appetite.

So, you need to mix in a blender:

• 2 cups spinach
• 2 cups blueberries
• 1 kiwi;
• 1 cup coconut water
• 1 cup of ice.

Pour the mixture into a glass and the smoothie is ready to eat.

Body detox cocktail

To cleanse and restore the functioning of the internal systems of the body during a raw food diet, you will need a simple recipe for every day, which includes:

• 1 cup chilled green tea
• 1 glass of cilantro;
• 1 cup young kale or other greens
• 1 glass of cucumbers;
• 1 glass of pineapple;
• Juice of 1 lemon;
• 1 tablespoon freshly grated ginger
• ½ avocado.

Let's take a closer look at each ingredient.

Cilantro contains flavonoids and active phenolic compounds. It helps cleanse the body of heavy metals. In addition, cilantro has anti-inflammatory and digestive health benefits.

Green tea contains flavonoids (antioxidants) and catechins. Catechins are known for their unique properties to protect cells from damage and fight disease. Research shows that green tea may reduce the risk of certain types of cancer and prevent heart disease.

Pineapple contains vitamin C, manganese, potassium, iodine, fiber and bromelain, an enzyme that promotes digestion.

Ginger also helps with digestion and protects against inflammatory processes in the body. It contains the substance gingerol, which is responsible for the burning taste of the product. It can reduce arthritis symptoms and improve metabolism.

Avocado and lemon juice have excellent cleansing properties. And honey contains phytonutrients, protects against viruses and bad bacteria, boosts the body's immunity, and can help treat allergies.

In addition to simple dishes such as green smoothies and smoothies, you can indulge in delicious salads that take a little longer to prepare.

Fattoush salad - simple raw food recipes for every day

Ingredients:

• 2 medium-sized cucumbers;
• 3 cups chopped tomatoes (any variety)
• 2 sweet red peppers;
• 1 large red onion
• 3 green onion feathers;
• 1 cup chopped parsley
• ¾ cups of chopped mint;
• some toasted bread, raw flaxseed crackers, or tortillas.

To prepare a dish you need:

• Wash, prepare and chop food thoroughly and place in a large bowl.
• Season the salad with a mixture of ¼ cup olive oil, ¼ cup freshly squeezed lemon juice, 1 lemon zest, 1 teaspoon of liquid honey, minced 2-4 cloves of garlic, a pinch of sea salt and black pepper.
• Let the salad sit for 30 minutes at room temperature. Crumble the crackers into a dish before serving.

Strawberry brownie

Lovers of sweets can enjoy incredibly delicious cakes and desserts prepared on a raw food diet according to simple recipes for every day. For example, a puff pastry with a strawberry filling. This simple dish is high in antioxidants, fiber, iron, vitamin B6 and vitamin K.

To prepare the base for the cake, you will need:

• 1 cup cashews
• 1 cup dried coconut pulp
• 2/3 cup dates

For filling:

• 2 cups cashews
• 2 cups strawberries
• ½ cup coconut oil
• ½ glass of honey;
• ¼ a glass of lemon juice;
• 4 cups strawberries (optional)

The amount of ingredients is calculated for 10 servings.

How to cook:

• For a crispy base, grind the coconut and cashew pulp in a food processor until flour is formed.
• Add dates to the mixture and turn on the processor for another 3 minutes.
• Fill the resulting mixture into molds. Set aside.
• Place all ingredients (except the extra strawberries and cashews) in a blender. Stir until smooth.
• Chop the remaining fruit finely, add to the mixture and stir gently with a spoon.
• Fill the cakes and serve.

As we can see, simple recipes for a raw food diet can satisfy almost all human taste preferences. Now, while enjoying your favorite sweets, you can get the amount of vitamins and minerals that you would never get with a traditional diet. This means that your heart health and immune system function will improve, your risk of developing cancer will decrease, and you will feel a huge surge of strength and energy.

Based on materials

• http://www.blog.thewholelifestyle.com/biggest-secret/
• http://www.savvysassymoms.com/blog/spinach-orange-smoothie/
• http://themerrythought.com/recipes/blueberry-mint-green-smoothie/
• http://helloglow.co/spring-detox-green-smoothie/
• http://www.therawtarian.com/raw-strawberry-shortcake-pies

Good afternoon friends, we will talk again today about the raw food diet, about what kind of raw food dishes you can cook at home, while eating at the same time is not only healthy, but also delicious. The latter is an important factor. After all, many who are just going to think that eating only one vegetable food, essentially grass, is meager, dull, monotonous. But this is far from the case! Raw foods, when cooked properly, can produce foods that are just as tasty as traditional cooking. will introduce you to simple and delicious raw food recipes, tell you how to properly germinate wheat and other grains at home, and how to choose the right raw food products.

How to germinate cereals

Sprouted grains are the most useful on the menu of any raw foodist, so if you decide to join this food system, then you need to learn how to germinate the grain yourself. At one time I was fond of this and sprouted wheat at home myself. I can say that it is a little troublesome of course, but in principle, if you do it constantly, it will enter the system. I will say right away that I was not fond of raw food, but added live sprouts to salads, first courses and other food. This very well enriches the daily diet with all the necessary vitamins and microelements.

I bought grain in trusted places, this is an important point so that it is of the most reliable quality, not processed by anything, not spoiled by long lying and storage. A good alternative would be to buy grain from pet stores, grain sold for animals has the necessary supporting documents that you can ask the seller.

How to cook wheat germ

Pour one or two handfuls of wheat with water and rinse every day in the morning and in the evening and put on the windowsill, where there is more light. On the third day, small sprouts will appear, on the fourth day you can already eat it. In order to constantly have sprouted wheat, you need to soak it daily. You can also use just soaked wheat, but sprouted wheat contains 10 times more vitamins. Peas, lentils, beans are germinated in the same way.

I would also like to add to this that now you can buy ready-made sprouts of completely different grain crops in supermarkets. True, the price of the question arises, it will be more economical to germinate yourself. I also did this if I had a lot of grain sprouting, and I did not have time to use everything so that the seedlings would not disappear, I would freeze them in the freezer. This is also a convenient option so as not to sprout the grain all the time, but to make a batch and eat until it ends.

How to soak buckwheat

Buckwheat does not germinate. It is simply poured with water a centimeter above the cereal level so that all the liquid is absorbed when soaking. And they prepare it like this: the groats need to be sorted out, rinsed and filled with warm drinking water for 4-5 hours. It is advisable to take green buckwheat groats, since the dark-colored groats sold are fried and there is much less use in it.

How to choose the right products

The basis of the raw food diet consists of: greens, nuts, cereals, fruits and vegetables. If you are unable to grow them yourself, then it is important to choose the right products in the store. What should you pay attention to in order to avoid buying a low-quality product.

• Greenery. There are black spots on the green, these are traces of chemistry.
• Nuts. Stale peanuts and cashews that develop subtle but highly harmful mold. This is noticeable by the brown rather than light yellow skin.
• Fruits and vegetables. Stale, even slightly spoiled oranges and tangerines, in general, all sluggish vegetables and fruits.

It is no secret that the cultivation of vegetables and fruits on an industrial scale is associated with the use of a huge number of fertilizers and chemicals. Such fruits contain many dangerous nitrates and nitrites, you can read about how to avoid this and how a nanometer device can help in this.

How to prepare and store food

Greenery. Greens need to be cleaned, wrapped in paper, then in polyethylene (since direct contact with the film is undesirable). Store cold. Separate the required portion before use, wash thoroughly in a spacious dish, changing the water. Rinse lettuce leaves separately.

In the absence of fresh herbs, you can use dried. Peel and rinse the parsley, celery before drying, separate the herbs, cut the stems, trim the root. Drying can be done on radiators, it is believed that for the greatest preservation of valuable elements, drying should be done in a jar. After soaking dried herbs and roots, you can then add them to salads or drink infusions from them.

Berries. The berries must be harvested without sugar, but with pasteurization (although this does not correspond to the principle of a raw food diet). You can also pour the berries with honey or freeze (but always at temperatures below -18 ° C). Some berries, such as cranberries or lingonberries, store well in a jar, filled with ordinary running water on the refrigerator shelf.

You can read more about how to store food in the refrigerator so that they do not lose their useful properties.

And now let's look at the raw food menu, what delicious and healthy dishes can be prepared for the lean table. Ground seaweed (kelp) in powder form is mainly used for dressing many raw food dishes. Seaweed replaces salt in all cooked dishes.

Lemon juice can be used as sour juice in all types of salad. But, if at the same time with the salad some starchy food is eaten - cereals, potatoes, etc., then it is better to acidify the salad with the juice of another (not citrus) fruit, for example, pomegranate, cranberries, etc.

In many recipes, onions are used so that they do not act very annoyingly, you can pour boiling water over the chopped onion, or instead of the usual onion, use a salad variety - purple turnips (as in the photo).

Since beets and carrots are used raw, the appropriate varieties must be selected. If carrots, then a juicy and sweet variety, for example, Nan, if beets, then sugar.

It is better to buy apples of ours, domestic production, garden Antonovka is very good.

Instead of nuts, you can add sesame seeds, sunflower seeds, caraway seeds, etc. to salads.

You should beware of using table vinegar in any form, as it has a detrimental effect on the digestion process!

Dishes from fruits and vegetables

Green salad

Ingredients:

• Green lettuce
• Dill
• Ground seaweed
• Sour juice
• Vegetable oil

Preparation:

1. Rinse the green salad thoroughly, tear with your hands.
2. Add chopped dill and seaweed.
3. Season the salad with diluted water, sour juice and vegetable oil.

Spring salad of young vegetable tops

Ingredients:

• Young beet and radish tops
• Dandelion leaves, nettle leaves, or edible young leaves of other plants
• Green onions or garlic
• Ground seaweed
• Sour juice
• Vegetable oil

Preparation:

1. Wash the leaves of young beets, radishes, dandelions, nettles and chop finely.
2. Add chopped onions or minced garlic.
3. Season the salad with seaweed, sour juice and vegetable oil.

Cucumber salad

Ingredients:

• Cucumbers

Preparation:

1. Wash cucumbers and cut into small pieces.
2. Prepare a salad dressing: Dissolve honey in a little water.

White cabbage salad

Ingredients:

• White cabbage
• Greens (any)
• Garlic or onion
• Sour juice
• Vegetable oil
• Ground seaweed

Preparation:

1. Add 1 or 2 minced garlic cloves or finely chopped onions, seaweed, sour juice and vegetable oil. Mix all ingredients well.

You can also prepare this salad with spinach and herbs (parsley, dill).

Ingredients:

• Beets or carrots
• Cabbage
• Tomatoes
• Greens (any)
• Vegetable oil
• Ground seaweed

Preparation:

1. Wash the beets or carrots, peel and grate.
2. Wash the cabbage, cut off the sluggish upper leaves, chop.
3. Slice the washed tomatoes.
4. Add chopped herbs, seaweed and vegetable oil, mix everything.

Tomatoes in a salad can be replaced with sour juice.

"Samarkand salad"

Ingredients:

• Tomatoes
• Cucumbers
• Bell pepper
• Nuts (any)

Preparation:

1. Wash tomatoes and cucumbers and chop randomly.
2. Wash the bell peppers, remove the stalk and seeds, cut arbitrarily.
3. Peel the onion and cut into small cubes.
4. Add any ground nuts.

Carrot salad

Ingredients:

• Carrot
• Nuts (any)
• Citrus slices

Preparation:

1. Wash and grate carrots
2. Add ground nuts
3. Top the salad can be decorated with citrus wedges.

Spring salad of young nettles

Ingredients:

• Young nettle leaves
• Nuts (any)
• Sour juice

Preparation:

1. Wash young nettle leaves and chop finely.
2. Chop the nuts with a knife or walk over them with a rolling pin.
3. Add some honey and sour juice (not citrus).

Fruit salad

Ingredients:

• Apples or quince
• Pears
• Potatoes or wheat
• Nuts (any)
• Citrus slices

Preparation:

1. Prepare apples (Antonovka) or quince, pears: wash, remove the core, cut into small pieces.
2. Peel raw potatoes and chop finely (you can use soaked wheat instead).
3. Add any ground nuts and garnish with citrus wedges.

Eggplant (or zucchini) caviar

Ingredients:

• Eggplant
• Tomatoes
• Ground seaweed
• Vegetable oil

Preparation:

1. Wash the eggplants, peel and grate.
2. Wash the tomatoes and cut into small pieces.
3. Add chopped onions, seaweed, vegetable oil.

Cabbage rolls

Ingredients:

• Beets or carrots
• Cabbage (green lettuce or beet tops)
• Greens (any)
• Nuts (any)
• Sour juice

Preparation:

1. Grate beets or carrots.
2. Add sour juice, chopped greens, and ground nuts.
3. Wrap the filling in cabbage or green salad leaves.

Tabbouleh in Arabic

Ingredients:

• Tomatoes
• Greens (any)
• Wheat curd
• Ground seaweed
• Leaves (grape, cabbage, or lettuce)
• Vegetable oil

Preparation:

1. Wash the tomatoes and chop finely.
2. Peel the onion and chop finely.
3. Add chopped herbs, vegetable oil, sprouted wheat, and seaweed.
4. Wrap the filling in grape, cabbage or lettuce leaves.

Vegetable salad with pepper

Ingredients:

• Sweet green peppers
• Carrot
• Tomatoes
• Greens (any)
• Vegetable oil

Preparation:

1. Wash the pepper, free it from seeds and stalks, chop finely.
2. Wash carrots, peel and grate.
3. Wash the tomatoes and cut them into small cubes.
4. Add finely chopped onions, chopped herbs, vegetable oil.

Instead of tomatoes, you can use sour pomegranate juice.

Radish salad

Ingredients:

• Black radish
• Peanut

Preparation:

1. Wash the radish, peel and grate on a coarse grater.
2. Add ground peanuts or other chopped nuts.

Radish and potato salad

Ingredients:

• Radish
• Potatoes
• Greens (any)
• Ground seaweed
• Vegetable oil

Preparation:

1. Peel the radish and potatoes and grate on a coarse grater.
2. Add chopped greens, seaweed and vegetable oil.

Instead of radishes, you can put cranberries or other sour (non-citrus) fruit in a salad.

Vegetable and apple salad

Ingredients:

• Beets or carrots
• An Apple
• Nuts
• Lettuce leaves

Preparation:

Wash beets or carrots, peel and grate with Antonov's apple on a coarse grater.

Add ground nuts and tear lettuce leaves on top.

Ingredients:

• Dry rose hips
• Beet
• Radish
• Cabbage
• Carrot
• Cucumbers
• Greens (parsley, dill)

Preparation:

1. Insist rose hips, pour the berries with drinking water for several hours (it is better to cook in the evening).
2. Crumble all previously washed and peeled vegetables with herbs into the rosehip tincture: onions, radishes, cabbage, carrots, cucumbers, parsley, dill, beets.

Compote

Ingredients:

Dried Fruit Mix

Preparation:

1. Soak dried fruits overnight in clean boiled drinking water.
2. Add honey as a sweetener (you can do without honey, but then put more figs, dates or sweet dried apricots in the compote).

Pumpkin and dried fruit dessert

Ingredients:

• Pumpkin
• Beet
• Dried fruits

Preparation:

1. Wash pumpkin and beets, peel them, rub through a fine grater.
2. Add soaked dried fruits.

Fig dessert

Ingredients:

• Fig
• Nuts (any)
• Apples
• Rusks

Preparation:

1. Chop figs soaked in boiled water overnight.
2. Mix with minced nuts.
3. Add finely chopped apple and crushed crackers.

Raspberry puree for breakfast

Ingredients:

• Semolina
• Lemon
• Raspberry
• Nuts (any)

Preparation:

1. Soak semolina in boiled water.
2. Add honey and lemon juice to this mass.
3. Make raspberry puree and combine with semolina.
4. Sprinkle ground nuts on top before serving.

Plum or cherry mousse

Ingredients:

• Plums or cherries
• Nuts (any)

Preparation:

1. Rub the plums or cherries (pitted) through a sieve.
2. Mix berry puree with honey and ground nuts.

Oatmeal dish

Ingredients:

• Walnuts
• Lemon
• Vanilla to taste

Preparation:

1. Grind the oats into flour.
2. Prepare honey water: dilute 1 tablespoon of honey in 200 g of warm water.
3. Dissolve oatmeal in honey water.
4. Add grated walnuts, lemon juice and some vanilla.

Kozinaki

Ingredients:

• Nuts (any)
• Vanilla to taste

Preparation:

1. Grind 1/2 cup nuts through a meat grinder.
2. Mix them with 2 tablespoons of honey.
3. Add a little vanilla, mix everything.

Halva

• Ingredients:
• Nuts (any)
• Raisins or figs or dates

Preparation:

1. Grind: nuts with raisins, figs or dates.
2. Add honey if desired.

Dishes from legumes and cereals

This pate can be made not only from peas, but also from any other legume. It is used both as an independent dish and as a gravy for porridge, since it has a liquid consistency.

Ingredients:

• Peas (sprouted or soaked)
• Nuts (any)
• Tomatoes
• Green onions and any other greens
• Juice from the grant

Preparation:

1. Pass sprouted or just soaked peas through a meat grinder.
2. Grind the nuts in a blender.
3. Cut the tomatoes into pieces and chop them in a blender.
4. Add ground nuts, tomatoes or sour pomegranate juice, finely chopped green onions, greens, seaweed to the peas.

Pilaf in Iranian

Ingredients:

• Buckwheat grain
• Pea gravy

Preparation:

1. Soak buckwheat in clean drinking water.
2. Serve separately the gravy of peas or lentils to the soaked buckwheat (see the recipe for pea pate).

Pilaf sweet

Ingredients:

• Buckwheat grain
• Any dried fruit

Preparation:

1. Soak buckwheat and dried fruits separately.
2. Stir the soaked buckwheat with dried fruits.

Ingredients:

• Ground nuts (any)
• Greens (any)
• Ground seaweed

Preparation:

1. Mix buckwheat flour with water until a thick mass.
2. Add ground nuts, onions, herbs, and seaweed.

Pohinds

Ingredients:

• Fruit juice
• Ground nuts

Preparation:

1. Dilute buckwheat flour with fruit juice.
2. Add ground nuts.

Cereal stripes

Ingredients:

• Sprouts of cereals
• Nuts (any)
• Dried fruits
• Greens (any)

Preparation:

1. Sprouted cereals, nuts, herbs, dried fruits pass through a meat grinder.
2. Shape the dough into balls or cut into strips.

Instead of cereals, you can use malt or whole-milled flour, diluted with an infusion of herbs, fruits, or just water.

Cereal stripes with poppy seeds

Ingredients:

• Cereal dough

Preparation:

1. Pound the poppy in a mortar.
2. Fill the cereal dough (see recipe above) with ground or crushed poppy seeds.

Porridge with nut milk

Ingredients:

• Buckwheat grain
• Nuts or poppy seeds

Preparation:

1. Soak the buckwheat.
2. Prepare nut milk or poppy seed milk. To do this, dissolve any crushed nuts (walnuts, almonds) or grated poppy in clean drinking water.
3. Pour the buckwheat groats soaked the day before with nut, almond or poppy milk.

Raw food meals with step-by-step photos for every day

In addition to these recipes, friends, you can see a selection of recipes for a raw food diet with step-by-step photos that I previously published on the site, if you follow the links:

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Best regards, Lyubov Fedorova.