Erica Palmcrantz Aziz - Raw Food: A Complete Guide for Every Meal of the Day
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- Book:Raw Food: A Complete Guide for Every Meal of the Day
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An eminently practical, full-color guideperfect for a raw-food newbie or for someone who has embraced the lifestyle for years.
Raw food is more than a diet. Its a lifestyle and a movement. The stories of weight loss, increased energy, healthy-looking skin, and better digestion are seemingly endless. However, many people are turned off by the difficulty and unpleasantness of eating only (or even primarily) foods cooked below 104 degrees Fahrenheit. With dozens of recipes accompanied with beautiful, full-color photographs, Erica Palmcrantz and Irmela Lilja prove that eating raw foods can be simple, inexpensive, and delicious. No one should have to sacrifice time, money, or flavor to enjoy the astounding health advantages of going raw. Learn how to soak and sprout vegetables and nuts to increase the nutritional value, what types of kitchen tools are best for preparing raw food, and which foods to have on-hand for use in raw recipes. From creative salads to spicy burritos to chocolate mousse, every recipe will broaden your raw-food horizons. Complete with recipes for breakfast, lunch, dinner, snacks, desserts, and side dishes, Raw Food is an innovative approach to a wholesome way of eating. 122 ColorErica Palmcrantz Aziz: author's other books
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Erica Palmcrantz , 31 years old, is a raw food educator and has been a high raw-vegan for almost four years. She lives in Gothenburg, Sweden with her husband Sam Aziz and their daughter Saga, 10 months. When shes not experimenting with raw food recipes, Erica likes to spend time with her family, exercise, be out in nature, and go out with friends. For Erica, raw food is first and foremost about vitality and energy.
Ericas raw food tip: Drinking a delicious smoothie for a snack is an easy way to get new energy.
Irmela Lilja , 49 years old, lives in Stockholm with her 14-year-old daughter Ebele. Irmela is a health and human resources journalist. She enjoys meeting family and friends, walking in the forest, traveling, yoga, dancing and working out. She eats mostly vegetarian food with a lot of raw food. Raw food gives energy and a feeling of lightness in the body.
Irmelas raw food tip: A homemade raw breakfast is a great way to start the day!
The organic raw foods available in your area are highly dependent, of course, on where you live. Even if you live in a small town, finding affordable raw food may not be as difficult as you think. The majority of grocery stores now carry organic produce, and natural food stores are increasing in popularity. Dont forget that it doesnt take much money, space, or effort to start your very own organic garden right at home! There are also many online resources available that offer a wide selection of information, food, and products all related to raw food. Some of these resources are listed here.
Farmers Markets are steadily increasing in number across the country. Almost every major city has farmers markets, as do many other smaller communities. This is a great place to go to buy local, organic produce. The staff is usually very knowledgeable and can tell you all about which fruits and veggies are in season.
Natural Food Stores often carry harder-to-find raw food products, such as agave nectar, goji berries, and spirulina. For a cheaper and more environmentally friendly alternative, purchase your raw grains and nuts from the bulk bins instead of buying them pre-packaged. Staff members can help you with special orders.
CSA (Community Supported Agriculture) is another way to get local, organic produce directly from a farmer. Usually you purchase a share or a membership, and receive a weekly box of produce during the farming season. Go to www.localharvest.org/csa for more information and to find a CSA near you.
www.thegardendiet.com
This website tells the story of the Talifero family (as mentioned in the introdution) and has lots of interesting information about raw food.
www.rawfoods.com
An informative website all about raw food. If you click on City Search, or go to www.rawfoods.com/cityguide you can search for local farmers markets, raw food restaurants, natural food stores, and other similar places of interest in your neighborhood.
www.sunfood.com
For ordering non-perishable raw food.
www.therawfoodworld.com
For ordering raw food and appliances.
www.rawguru.com
For ordering bulk perishable and non-perishable raw food, and appliances.
Erica Palmcrantz, raw food educator.
Contact: www.rawfoodbyerica.com
Irmela Lilja, health and human resources journalist.
Please contact through the Swedish publishing company, www.formapg.se
The recipes are for one person unless otherwise stated. The taste of the dishes will vary slightly depending on the size of the fruits and vegetables, whether they are organic or conventionally produced, and whether they are local or not. Use the recipes in this book as a starting point, and play around and experiment with your own recipes from there.
This introduction will tell you which ingredients and kitchen supplies you should have in your kitchen, whether you are a beginner, you want to take it a step further, or you are on your way to becoming a raw food enthusiast.
But first some important information about raw food...
Warming food up to approximately 104 degrees keeps many of the nutrients in your food intact. Heating food above 104 to 115 degrees can negatively affect many of these nutrients. A fundamental thought behind eating raw is that our body receives the maximum amount of nutrients from the food we eat because it isnt exposed to high temperatures.
Storing berries and vegetables in the freezer can also negatively impact the foods nutritional value; it also depends on which freezing method you use. The best method is to freeze the berries immediately after you have picked or bought them.
Both raw food and living food preparation consists of preparing food from fresh (and sometimes frozen or dried) vegetables, fruits, berries, seeds, nuts, or sprouts without heating them higher than approximately 104 degrees.
The difference is that living food consists of soaking, sprouting, and fermenting many of the ingredients that are used in food preparation. This is considered to be the optimal way to prepare food, as these techniques both increase the nutritional value of the food and make the ingredients easier to digest. But these preparation techniques can be too much for many of us, as they dont always easily fit into our daily routine.
Raw food is less complicated and easier to incorporate into our daily lives. Although we also soak and sprout ingredients in a raw food diet, it is most important to keep it simple and choose the best alternative for your circumstances. If you dont have the time to soak nuts, its not the end of the world to eat them as they are! If you want to go to a caf with friends, it is a step in the right direction if you choose juice (even if it is pasteurized) instead of a caf latte. And if you replace your after-dinner chocolate cake or cinnamon bun with some nuts and dried fruit, you are taking a big step on the way toward a more living life!
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