Editors of Adams Media - The 50 best raw food recipes: tasty, fresh, and easy to make!

The 50 Best
Raw Food Recipes Tasty, fresh, and easy to make! Adams Media, a division of F+W Media, Inc. Avon, Massachusetts Contents Introduction Welcome to the world of raw and living foods! The goal of this book is to share with you new ways of preparing fresh vegetarian and vegan cuisine. This is an idea whose time has come. The approach in this book is gourmet vegetarian and vegan, which means the focus is on fresh fruits and vegetables, leafy greens, nuts, seeds, herbs, and spices. This translates into exceptional cuisine interpreted from the great culinary traditions of the world. There are no recipes containing eggs or meat (either cooked or raw).

A classic raw foods diet minimizes many of the foods likely to cause allergies (such as dairy products, cooked grains, and shellfish). This approach also avoids numerous foods linked to disease. (For example, junk food and sweets have been confirmed as a factor in diabetes, and red meat has been found to increase cancer risk.)Yet the raw foods diet is not about deprivation. Its a chance to discover an entire world of fresh new foods and explore their health benefits. In this volume, youll discover fifty fantastic recipes that are designed to maximize the health benefits of the raw foods diet, while also tasting great, and being easy on the wallet. Some recipes are converted versions of old favorites while others are fresh new ways to consume healthful foods with little effort.

Even if youre not a vegetarian, the recipes are all so full-flavored that you wont miss the meat in these dishes. Here youll find everything from hearty breakfasts and easy suppers to elegant appetizers and good-enough-for-company dishes to show off at your next party. Now, its time to start enjoying the benefits of raw foods! Strawberry Orange Smoothie Strawberries and oranges are a classic combination that really perk up this smoothie. Serves 2 Ingredients 2 cups fresh orange juice 1 cup strawberries 1 cup blueberries Pour the juice, strawberries, and blueberries into a blender and blend until smooth.

Per Serving
Calories: 178	Fat: 1 g	Protein: 3 g
Sodium: 4 mg	Fiber: 4 g

Ginger Apple Smoothie This smoothie is even more delicious and warming when served with a pinch of cinnamon, allspice, or nutmeg. Serves 2 Ingredients 2 apples, chopped 1 tablespoon gingerroot, peeled and minced 2 cups water Blend all ingredients except for water until smooth a regular blender will be able to handle the apple chunks.

Start with 1 cup of water, and gradually pour in the second cup of water until the desired consistency is reached.

Per Serving
Calories: 97	Fat: 0 g	Protein: 1 g
Sodium: 7 mg	Fiber: 4 g

Making Ginger Juice Ginger is a warming spice that improves circulation and digestion. A little ginger adds a lot of flavor. Many of these recipes call for ginger juice, which can be made by pressing a small piece of ginger in a garlic press. In this recipe, the ginger and apples are a match made in heaven! Pomegranate-Tea Smoothie Pomegranate juice is high in antioxidants and phytonutrients. If you dont have the capability to juice it yourself, you can buy pomegranate juice in most supermarkets.

The hibiscus tea adds an extra kick and additional health benefits Serves 2 Ingredients 2 pomegranates (enough for 1 cup juice) cup hibiscus tea, brewed for 2 minutes 1 cup strawberries 1 cup raspberries cup frozen banana

1. Slice two pomegranates in half and use a spoon to remove the seeds.
2. Run the pomegranate seeds through a juicer until you have 1 cup juice.
3. Place all the ingredients in a blender and blend together until smooth.

Per Serving
Calories: 174	Fat: 1 g	Protein: 2 g
Sodium: 17 mg	Fiber: 7 g

Benefits of Pomegranate Pomegranates are recognized for high antioxidant levels, apparently two or three times those of red wine and green tea. Date and Sesame Seed Smoothie You can use white sesame seeds as well for this recipe, although the black give a more dramatic color.

Pour through a nut milk bag and squeeze out the liquid.

Pour through a nut milk bag and squeeze out the liquid.

Discard pulp.

Blend this liquid mixture with the banana and dates until smooth.

Per Serving
Calories: 478	Fat: 36 g	Protein: 13 g
Sodium: 18 mg	Fiber: 10 g

Citrus Wheatgrass Juice Wheatgrass on its own can be somewhat intimidating, and a strong flavor like lemon or lime can help to subdue the strong taste. Serves 1 Ingredients lemon 1 cup fresh wheatgrass

1. Juice lemon with a citrus juicer, or simply squeeze out the juice.
2. Juice the wheatgrass using a wheatgrass juicer.
3. You can either mix the lemon juice and wheatgrass juice together, or take a shot of wheatgrass juice and chase it with a shot of lemon juice.

Per Serving
Calories: 21	Fat: 0 g	Protein: 0 g
Sodium: 10 mg	Fiber: 0 g

Wheatgrass Miracle Wheatgrass is one of the most nutritious and mineral-rich foods on earth.

Per Serving
Calories: 21	Fat: 0 g	Protein: 0 g
Sodium: 10 mg	Fiber: 0 g

Wheatgrass Miracle Wheatgrass is one of the most nutritious and mineral-rich foods on earth.

There are so many benefits that whole books have been written about it. If grown with OceanGrown Solution fertilizer, wheatgrass contains up to ninety minerals! Melon Spritzer This lightly carbonated spritzer is incredibly refreshing on a summer day. Serves 2 Ingredients 3 cups honeydew melon, sliced into chunks 1 cup watermelon, sliced into chunks cup orange juice cup sparkling mineral water Juice the melons and mix with orange juice and sparkling water. Serve over crushed ice.

Per Serving
Calories: 129	Fat: 1 g	Protein: 2 g
Sodium: 47 mg	Fiber: 0 g

Watermelon Watermelon is rich in lycopene and vitamin C. Many of the nutrients are actually found in the rind, so you can also juice the rind along with the flesh to get the full nutritional value.

Strawberry-Pear Fruit Leathers These fruit leathers are reminiscent of the ubiquitous kids processed food snacks, but much healthier for you! Make sure to eat the leathers within a week or so of making them. Serves 6 Ingredients 4 cups sliced strawberries 1 cup pear, peeled, cored, and chopped

1. Place all the ingredients in a blender and pure until smooth.
2. Pour the pure onto dehydrator trays with nonstick sheets. Dehydrate at 135F for 4 to 6 hours.
3. Allow the fruit leathers to cool, about 1015 minutes. Peel them off the dehydrator tray, and tightly roll them up in a cylindrical shape.

   If you will be storing the fruit leathers, wrap them tightly in plastic wrap.

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