The Raw Food Advantage
Weight-loss Key #3: Eat more nutrient-dense raw fruits, vegetables, soaked and sprouted nuts, as well as grains and legumes, soaked and cooked.
Green Smoothie
The best calcium supplement available!
1 cup fresh pineapple
large handful fresh parsley
6 strawberries, fresh or frozen
pineapple juice or water, enough to blend
Blend until smooth.
Raw Butternut Squash Soup Makes 1 quart.
You won’t believe how colorful, vibrant and delicious this soup is!
2 cups butternut squash, peeled, seeded and cubed
1 mango, peeled and cubed
2 cups orange juice
¾ cup coconut milk
½ cup water
2 tablespoons raw honey or 5 dates
dash of salt
Blend all ingredients until smooth. Serve immediately with a dollop of coconut milk.
Kale Salad Makes 8 cups.
Colorful and calcium-rich, this salad keeps well in the refrigerator for several days, and the raw kale is surprisingly tender.
1/3 cup fresh lemon juice
3 tablespoons Bragg Liquid Aminos
1/3 cup water
½ teaspoon garlic powder or 1 large clove, pressed
1 teaspoon onion powder
7 cups fresh, raw kale, finely chopped
4 scallions, chopped
1/3 cup raw, soaked or sprouted sunflower seeds
½ cup red bell pepper, diced
- Combine first five ingredients in a jar and shake to make the dressing.
- Toss kale, olives and scallions in a large bowl. Pour the dressing over the salad and stir to mix. Allow to marinate about an hour or overnight.
- Just before serving, add the sunflower seeds and red bell pepper.
Ranch Dressing Makes about 1½ cups.
Fresh lemon juice is best when it comes to salad dressings, especially this one.
¼ cup raw sunflower seeds
¼ cup sesame seeds (or tahini)
¼ cup tablespoons lemon juice
3 tablespoons fresh onion in chunks
1 large clove garlic
¾ teaspoon salt
2/3 cup water
½ teaspoon dill weed, dried or fresh
2 teaspoons parsley flakes, or fresh
- Soak sunflower and sesame seeds overnight. Drain water.
- Combine all ingredients except dill weed and parsley flakes in a blender and blend until smooth.
- Add herbs and blend again for about 5 seconds. Will thicken when refrigerated.
Sprouted Lentils
Soluble fiber of lentils increases 300% in 3-4 days in sprouted seeds, compared to the dried seed. (Soluble fiber helps lower LDL cholesterol, blood pressure, blood sugar and regulates insulin levels.) Lentil sprouts also contain Vitamins: A, B1, B2, B3, B5, B6, B12, B15, B17, C, K, choline, folic acid, inositol, boron, calcium, copper, iron, magnesium, molybdenum, phosphorus, potassium, selenium, sodium, sulphur and zinc.
1½ cups dry lentils (3 cups sprouts)
1 medium onion, chopped
½ red bell pepper, chopped
3 cloves fresh garlic, pressed
1½ tablespoons Bragg Liquid Aminos (or to taste)
2 teaspoons olive oil
- Soak lentils in water overnight. Allow to sprout for 3-4 days, rinsing twice a day.
- Steam onion, bell pepper and garlic in small amount of water for 2 minutes.
- Add sprouted lentils and Bragg’s and steam, covered for 8-10 minutes.
- Add olive oil, toss and serve.
Happy Fudge
Loaded with both omega-3 and omega-6, this fudge will give your mood a boost!
2 cups soaked walnuts
½ cup soft dates
2 tablespoons ground flaxseed
6 tablespoons carob powder
2 tablespoons raw honey
1 teaspoon vanilla extract
¼ teaspoon salt
½ cup chopped walnuts for garnish
- Place in food processor all ingredients except walnuts for garnish, and process until smooth.
- Press into small casserole dish or roll into balls. Sprinkle with chopped walnuts and press them into the fudge.
- Refrigerate for a couple hours to allow fudge to become firm if desired.
Note: soak walnuts 12 to 24 hours to release enzyme inhibitors so that they will be easier to digest and promote health.
Return to www.totalvegetarian.com