Adams Media - Raw Foods: 50 Essential Recipes for Todays Busy Cook

Avon, Massachusetts Welcome to the world of raw and living foods! The goal of these recipes is to share with you new ways of preparing fresh vegetarian and vegan cuisine. Celebrities who have become raw foods enthusiasts include comedian Robin Williams; motivational speaker Tony Robbins; designer Donna Karan; musicians David Bowie and Sting; actresses Angela Bassett, Cher, Demi Moore, Alicia Silverstone, Lisa Bonet, Laura Dern, Leslie Bega (of The Sopranos ), and Susan Sarandon; supermodel Carol Alt; actors Woody Harrelson, James Brolin, Frankie Lane, Andy Dick, and Ben Vereen; Canadian rocker Bif Naked; and chef Charlie Trotter. In addition, CNN and NBC news have both featured stories on the raw food diet phenomenon. The approach 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, dairy products, 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. From our kitchens to yours, enjoy! If youd like to explore raw food recipes in more detail, check out The Everything Raw Food Recipe Book , available in both print (ISBN 978-1-4405-0011-4) and eBook (ISBN 978-1-4405-0012-1) formats. Chocolate Almond Milk Smoothie This sweet and creamy milkshake has a good balance of seasonings.

The carob creates a rich chocolate flavor, and the cayenne gives a hint of heat without making it hot. Serves 2

Ingredients 2 cups almond milk 1 banana 2 dates, pitted 1 tablespoon raw carob powder teaspoon cayenne pepper powder Pulp from vanilla bean, or 1 teaspoon vanilla extract Place all the ingredients into blender and blend until smooth. Per Serving Calories: 371 Fat: 21 g Protein: 9 g Sodium: 13 mg Fiber: 4 g Fresh Vanilla To use fresh vanilla beans, simply slice open the pod, scoop out the seeds with a spoon, and add them to the recipe. If youre using a high-power blender, you can add the whole vanilla bean and the machine will break it down. If you are using a low-power blender, first slice open the vanilla bean and scoop out the seeds. Coconut Banana Shake The almond yogurt gives this shake a creamy texture.

This recipe is best in summer when cherries are ripe. Frozen or dried cherries are great during the off-season. Serves 2

Ingredients cup almond yogurt cup frozen banana cup young coconut meat 1 cup young coconut water cup cherries, pitted and chopped teaspoon cayenne teaspoon cinnamon Place all ingredients into a blender and blend until smooth. Per Serving Calories: 103 Fat: 1 g Protein: 2 g Sodium: 127 mg Fiber: 4 g Cherries This delicious stone fruit can be used fresh, dried, or frozen. Cherries are high in vitamins A and C, and their rich pigment is a good source of phytonutrients and antioxidants. Mango Green Smoothie This is a nutritious smoothie to make in the morning for breakfast.

Almond milk is a good substitute for the liquid. You can use any mix of leafy greens you have on hand, such as romaine, baby greens, spring mix, spinach, arugula, or watercress. Serves 2

Ingredients 2 cups mango, peeled and chopped into chunks 1 cup leafy greens of your choice 1 cup orange juice Water as needed Place all ingredients into a blender and blend together until smooth. Per Serving Calories: 167 Fat: 1 g Protein: 2 g Sodium: 6 mg Fiber: 4 g Breakfast Smoothies Smoothies are an excellent fast food to make for breakfast. It takes just a couple of minutes to blend the smoothie and clean the blender. A 32-ounce Wide Mouth Nalgene water bottle makes the perfect travel container for smoothies.

Mayan Chocolate Spice Shake This is a delicious beverage combining almond milk with raw chocolate. Carob is a good substitute for the cacao, and honey is a good substitute for the agave nectar. Serves 2

Ingredients 2 cups almond milk 2 tablespoons agave nectar 2 frozen bananas 1 tablespoon raw cacao powder 1 teaspoon cinnamon powder 1 teaspoon maca powder teaspoon salt teaspoon cayenne pepper powder Simply blend all ingredients until you reach a smooth, milkshake texture. Per Serving Calories: 381 Fat: 22 g Protein: 11 g Sodium: 598 mg Fiber: 7 g Chocolate and Maca The ancient Mayans loved their chocolate beverages mixed with hot chili peppers. The cayenne and cinnamon give this drink a little spice, and the agave nectar balances it out with a sweet, honeylike flavor. The maca root is a nutrient-dense superfood, known for its high protein level, so it can be useful for sustaining energy.

Basic Green Juice This juice is served daily at most raw food health retreats. You may substitute other leafy vegetables in place of the sunflower greens, but these greens are recommended. Serves 2

Ingredients 1 cups cucumber chunks 4 celery sticks 2 cups sunflower green sprouts or other leafy greens

1. Chop up the veggies so they will fit through your juicer.
2. Juice all ingredients with a juicer, or blend in a blender and strain out the pulp with a nut milk bag.

Per Serving Calories: 38 Fat: 1 g Protein: 2 g Sodium: 66 mg Fiber: 0 g Master Cleanser This is a popular beverage used for cleansing, detoxification, and weight loss. Master Cleanser is one of the key components of a juice fast cleanse. Serves 1 Ingredients cup water 2 tablespoons Grade B maple syrup, to taste 2 tablespoons lemon juice teaspoon powdered cayenne pepper

1. Combine all the ingredients in a blender and blend together.
2. You can prepare the juice right before you drink it or prepare it in advance to consume throughout the day.

Per Serving Calories: 115 Fat: 0 g Protein: 0 g Sodium: 8 mg Fiber: 0 Master Cleanse The Master Cleanse is used in a regimen sometimes called the Lemonade Diet. This approach was developed in 1941 by Stanley Burroughs and published in his book The Master Cleanser .

The Master Cleanse fast has become a very popular in the natural health field because it helps with detoxification and weight loss. The full cleanse involves drinking only the Master Cleanser recipe and water for a week or two. You will want to consult a medical professional before starting the full cleanse, and also read Burroughss book. Thai Iced Tea This is a good beverage served with your favorite Thai dish. Serves 2