Jennifer Cornbleet - Raw food made easy for 1 or 2 people

jennifer
cornbleetraw foodMADE EASYfor 1 or 2 peopleREVISED Library of Congress Cataloging-in-Publication Data Cornbleet, Jennifer, 1972 Raw food made easy for 1 or 2 people / Jennifer Cornbleet. Rev. ed. p. cm. Includes index.

ISBN 978-1-57067-273-6 (pbk.) ISBN 978-1-57067-934-6 (e-book) 1. Raw foods. 2. Cooking for one. 3. 4. Cookbooks. I. Title. Title.

TX392.C674 2012 613.265dc23 2012004140 Cover and interior design: John Wincek Cover and interior photos: Warren Jefferson Food styling: Jennifer Cornbleet, Barbara Jefferson Printed on recycled paper Book Publishing Company is a member of Green Press Initiative. We chose to print this title on paper with 100% postconsumer recycled content, processed without chlorine, which saved the following natural resources: 88 trees 40,280 gallons of water 8,932 pounds of greenhouse gases 36 million BTU of energy 2,553 pounds of solid waste For more information on Green Press Initiative, visit greenpressinitiative.org. Environmental impact estimates were made using the Environmental Defense Fund Paper Calculator calculator.environmentalpaper.org/home. 2012 Jennifer Cornbleet Photos 2012 Book Publishing Company All rights reserved. No portion of this book may be reproduced by any means whatsoever, except for brief quotations in reviews, without written permission from the publisher. Printed in the United States Book Publishing Company P.O.

Box 99 Summertown, TN 38483 888-260-8458 bookpubco.com ISBN: 978-1-57067-273-6 18 17 16 15 14 13 12 1 2 3 4 5 6 7 8 9 Pictured on the front cover: Ramen, p. 87; Pear and Parsley Green Smoothie, p. 49, Blueberry Green Smoothie, p. 41, and Honeydew Green Smoothie, p. 48; Blackberry Crisp, p. 191Pictured on the back cover: Shaved Beet-Salad, p. 110, Garden Wrap, p. 133, Flourless Chocolate Cake, p. 162Calculations for the nutritional analyses in this book are rounded up to the nearest gram. 162Calculations for the nutritional analyses in this book are rounded up to the nearest gram.

Optional ingredients are not included, and if two or more options for an ingredient are listed, the first one is used. Since reliable data for most fresh fruit and vegetable juices and nut and seed milks are not available, nutritional analyses for these recipes (and for recipes including these components) are based on the whole-food ingredients, before juicing or straining.

People are also discovering that raw food is delicious and healthful and can be really, really easy to prepare. This is important at a time when were all trying to fit twenty-five hours of living into a twenty-four-hour day. So in this new edition of Raw Food Made Easy for 1 or 2 People, Ive continued to offer tasty meals, snacks, and desserts made with basic equipment and everyday ingredientsand Ive expanded the original to include what readers have asked for. Just a few years ago, finding organic produce and natural ingredients was a challenge. But today many cities and towns have weekly farmers markets with fresh-from-the-field produce. Specialty grocery stores, such as Whole Foods Market and Trader Joes, carry lots of organic produce and products, and everyday supermarkets offer healthful ingredients such as flaxseeds, kale, miso, sprouts, and tahini.

Organic suppliers online make it as easy as point and click to stock a raw-food pantry. As a result, Ive been able to include new recipes that use a wider range of ingredients. To help readers fit raw-food meals into diet plans, every recipe now includes nutritional information: calories, protein, fat, carbohydrate, fiber, and sodium. (Since reliable data for fresh juices and nut and seed milks are not available, nutritional analyses for these recipes are based on the whole-food ingredients, before juicing or straining.) Its important to noteraw dishes also provide abundant antioxidants, enzymes, and phytonutrients, which are not measured in the standard data. So count calories if you like, but know that raw recipes are good for you because they make every calorie count. One addition Im especially pleased with is the new chapter on green smoothies (see ).

These creamy and satisfying drinks are made from fresh fruits, leafy greens, and water. They pack a nutritional wallop along with outstanding flavor because dark green vegetables such as kale and collards are concentrated sources of protein, minerals, and phytonutrients. These drinks have become quite popular in recent years, but they still are not easy to find in juice bars or coffee shops. Fortunately, you can make them yourself! In response to readers requests, Ive included more of the raw food recipes that we commonly incorporate into our dietsfruit dishes (see ). Prepping some food ahead of time is key to having nutritious meals ready during the week so youre never stuck wondering Whats for dinner? (Or breakfast, or lunch, or midnight snack.) To help people make good choices when theyre eating between meals, Ive included a section on easy snacks (see ). With all these additions, however, my approach to raw food still reflects my approach to life: keep it simple and enjoy! Whether youre just starting to add raw recipes to your culinary repertoire or are a long-term raw foodie, Id like to help.

And Id like to continue helping when youve finished reading Raw Food Made Easy for 1 or 2 People. Next Steps (see ) outlines several ways we can stay connected. Best wishes for joy and good eating. Jennifer Cornbleet

I wrote Raw Food Made Easy in response to these desires. My gratitude to all of you. My heartfelt thanks and appreciation to Keyvan Golestaneh, the holistic health practitioner who introduced me to the raw diet. Keyvan is a gifted healer. Working with him showed me the connection between my lifestyle and my physical and emotional health and helped me heal and become whole. I am blessed by his guidance, knowledge, wisdom, compassion, and healing on all levels.

Thanks to Nomi Shannon for teaching the first raw-food class I attended years ago. After that class, I knew I would teach raw-food classes someday. My thanks to the staff of Living Light Culinary Arts Institute, including Cherie Soria, Dan Ladermann, David Ross, Patricia Hoskins, Alicia Ojeda, Martine Lussier, Gina Hudson, Colleen Cackowski, Terilynn Epperson, Karen Fraser, Kristin Suratt, Brenda Howard, Mellissa Sale, Barbara Howard, Rick and Karin Dina, and Julie Engfer. My years as a Living Light student and instructor have been filled with learning, growth, and good times. Thanks also to Matt Samuelson and Elaina Love, two of the best raw-food chefs and instructors around. Ive loved trading recipe ideas and working with you over the years.