Susan Powers - Rawmazing: Over 130 Simple Raw Recipes for Radiant Health

RawmazingOver 130 Simple Raw Recipes for Radiant HealthSusan PowersPhotography by Susan PowersSkyhorse Publishing Copyright 2012 by Susan Powers All Rights Reserved. No part of this book may be reproduced in any manner without the express written consent of the publisher, except in the case of brief excerpts in critical reviews or articles. All inquiries should be addressed to Skyhorse Publishing, 307 West 36th Street, 11th Floor, New York, NY 10018. Skyhorse Publishing books may be purchased in bulk at special discounts for sales promotion, corporate gifts, fund-raising, or educational purposes. Special editions can also be created to specifications. For details, contact the Special Sales Department, Skyhorse Publishing, 307 West 36th Street, 11th Floor, New York, NY 10018 or .

Skyhorse and Skyhorse Publishing are registered trademarks of Skyhorse Publishing, Inc., a Delaware corporation. www.skyhorsepublishing.com 10 9 8 7 6 5 4 3 2 1 Library of Congress Cataloging-in-Publication Data Powers, Susan. Rawmazing : easy raw food / Susan Powers ; photography by Susan Powers. p. cm. : alk. paper) 1. paper) 1.

Quick and easy cooking. 2. Raw foods. I. Title. TX833.5.P69 2011 613.2'65--dc23 2012001892 Printed in China To my family, my love for you inspires me daily.I love you deeply.To Mary, thank you for all your patience editing this manuscript.To all the readers of Rawmazing.

You continue to amaze me with your support. Without you, there would be no Rawmazing!

Contents

As we become mindful about what we eat, we can start to make choices that promote our health over illness. Food is consumed for nutrition, but it is also consumed for pleasure. What happens if we learn how to satisfy our pleasure receptors with healthy food? Our lives improve. What do our bodies need to eat raw? What are the building blocks that our bodies need to function? Enzymes, vitamins, minerals, phytonutrients, protein, essential fats, and fiber. These are all provided by our food and are involved in growth, repair, and maintenance of the body. ENZYMES Enzymes convert the food we eat into chemical structures that can pass through the membranes of the cells' lining, the digestive tract, and into the blood stream. ENZYMES Enzymes convert the food we eat into chemical structures that can pass through the membranes of the cells' lining, the digestive tract, and into the blood stream.

Their job doesnt end there. Enzymes are the living proteins that direct the life force into our biochemical and metabolic processes. They help transform and store energy, make active hormones, dissolve fiber, and prevent clotting. They have anti-inflammatory effects. Enzymes help balance and restore the immune system, and heal many diseases. Enzymes even help repair our DNA and our RNA.

When we cook food, we destroy many of the enzymes that help us naturally digest it. VITAMINS Without vitamins our cells would not function properly and thus our organs would suffer and eventually we would no longer be able to survive. Vitamins help regulate metabolism, help convert fat and carbohydrates into energy, and assist in forming bone and tissue. Guess what happens when you cook food? You got it, a large percentage of the vitamins are destroyed. Viktoras Kulvinskas, in his book Survival into the 21st Century, estimates that the overall nutrient destruction is as high as 80 percent. 97 percent of folic acid is destroyed as well as 70-80 percent of vitamin C. MINERALS Seventeen of the thirty elements known to be essential to life are minerals. MINERALS Seventeen of the thirty elements known to be essential to life are minerals.

Mineral deficiencies cause disease in humans. Minerals also have a synergistic relationship with vitamins, working together to improve our health. When foods are cooked, many of the minerals are destroyed or altered, rendering them useless. PHYTONUTRIENTS Phytonutrients are what give fruits and vegetables their color. Phytonutrients protect the body and fight disease. They also fight cancer and help your heart.

Phytonutrients are at the leading edge of research on nutrition. They provide medicine for cell health. And once again, phytonutrients in freshly harvested plant foods can be destroyed or removed by cooking. Why Eat Raw? It just starts to make sense. If cooking destroys the vital and essential nutrients that we need to stay healthy, eating our food raw does the opposite. It provides us with what we need for our health and well-being.

I know from experience that when I am eating at least 80 percent raw, I have more energy, more mental focus, and all of the pesky things that irritate me on a daily basis, like acid reflux and my daily aches and pains, dissipate. I also know that I am feeding my body what it needs to thrive, not just survive. Kitchen EquipmentI often get asked what equipment I have in my raw food kitchen. The following are the items I find helpful and use quite often. Knives: You can do almost anything you need to do with a good, sharp chopping knife and a paring knife. Your knives are important and worth investing in.

Keep them sharp to avoid accidents. Food Processor: I use a Kitchen Aid food processor. It is my favorite. It is important to note that different food processors have different size motors which means it may take longer for those with smaller motors to get the job done. Dehydrators: I use the TSM stainless steel dehydrator. Another favorite among raw foodists is the Excalibur.

I have both. You want to make sure that your dehydrator has a temperature control. Spiral Cutter: A good spiral cutter is a great asset for your kitchen. It makes vegetable noodles from all kinds of veggies such as zucchini. High-Speed Blenders: There are two high-speed blenders that are really worth mentioning. One is the Vitamix and the other is the Blendtec.

I have both in my kitchen and they each work very well. The Vitamix relies on a plunger to work with more difficult food while the Blendtec has a variable speed. The Vitamix is a little heavier and more expensive. The Blendtec has a wide jar that is easier to get your food out of.