50 Raw Food Recipes

50 Raw Raw Food Food Recipes Recipes By Audrey & Matt

First of all, thank you for being you, driven by such a curiosity on the raw food diet and all the diversity of dishes this way of eating brings. You are about to discover more secrets of a raw food kitchen. You may: - already be following a raw food diet (100% or less) - know about raw food and want to learn more about how to prepare certain dishes - be completely new to it Regardless, this book will get you through 50 delicious raw food recipes as it should be eaten leading you to a life that you can enjoy fully. These are 50 recipes of 100% vegan food that you can enjoy without guilt and which are actually good for your health. You can eat tasty meals everyday without putting on weight. You can have deserts that don’t make your insulin spike in your blood stream. You can enjoy creamy dishes even if you’re lactose intolerant.

You can still eat ‘pasta’ and be gluten-free!

1 50 Raw Food Recipes by Audrey and Matt ©

50 Raw Raw Food Food Recipes Recipes By Audrey & Matt

First of all, thank you for being you, driven by such a curiosity on the raw food diet and all the diversity of dishes this way of eating brings. You are about to discover more secrets of a raw food kitchen. You may: - already be following a raw food diet (100% or less) - know about raw food and want to learn more about how to prepare certain dishes - be completely new to it Regardless, this book will get you through 50 delicious raw food recipes as it should be eaten leading you to a life that you can enjoy fully. These are 50 recipes of 100% vegan food that you can enjoy without guilt and which are actually good for your health. You can eat tasty meals everyday without putting on weight. You can have deserts that don’t make your insulin spike in your blood stream. You can enjoy creamy dishes even if you’re lactose intolerant.

You can still eat ‘pasta’ and be gluten-free!


Matt and I switched to the raw food diet about 2 years ago, as an experiment. I did not expect to see such a change in my body, inside and out. Now, I can truly say that there is no way I will go back to my old eating habits. Few examples of my health and physical: - acne in my back disappeared - weight loss and no more water retention - clear skin: no more black heads on my nose - no longer constipated, ever! There is so much more. I will tell you more about it at another time. To me, there is nothing more important than health. What you put in your body has a direct effect on how you look, what you feel, how you think and what you do. Processed and junk food are too easily available and marketed outrageously, it is difficult to follow the path of health. That’s why we want to share our passion for healthy and real food with you and make you aware of the infinite possibilities that the raw food diet allows. In the raw food diet you will find only: - vegetables - fruits - nuts and seeds - seaweed In the raw food diet you are avoiding all the “bad foods” which are unhealthy for you: - dairy - gluten - animal products - refined and processed food When eating or juicing raw food you will need to choose organic food as often as you can in order to eliminate: - pesticides, - herbicides, - synthetic fertilizers etc These chemicals are harmful to your health. And you wouldn’t want it anymore once you realize that organic products may be tastier and more nutritious. With the raw food diet, you are making the most of the “good foods” by not heating above 115degrees. In fact, you are dehydrating instead of cooking the food. Why is cooking above 115degrees bad? Several reasons: reasons:

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It destroys enzymes. Enzymes are essentials molecules in the digestion process and the absorption of food nutrients It changes the molecular structure of o f the food. The food then becomes unrecognizable by the body which triggers a defensive reaction by sending white blood cells for protection It destroys the nutrients of the food


By cooking the food above 115 degrees, you are making your food “dead”, i.e.: without enzymes or nutrients. The satiety feeling we have is caused by the body’s demand to have enough nutrients to function for a certain period of time. With food deprived of nutrients and enzymes, your body will keep on telling you to eat until it feels it gets what it asks for. Your tendency is to eat more that you should really be eating. Raw food is the ultimate diet for achieving and maintaining good health and i deal weight, a great well-being and staying young so go ahead and immerse yourself in the kitchen with all the recipes you are about to try! Enjoy!

Audrey


Table of Contents 1-

STARTERS 1 - Raw Maki – I Am A Geisha …………………………………………… p.8 2 - Raw Broccolis Delight - I Am Delicious ………………………… 3 - Stuffed Peppers - I Am Joyful ………………………………………. 4 - Mustard Tagliatelle - I Am with you …………………………….. 5 - Raw Falafel - I Am Bellydancing ……………………………………

p.9 p.10 p.11 p.12

2-

SOUPS 6 - Gazpacho - I Am Florishing …………………………………………… 7 - Butternut Squash Soup – I Am Beautiful ……………………… 8 - Mushroom Soup – I Am Real ……………………………………….. 9 - Carrot & Ginger Soup – I Am Warm …………………………….. 10 - Thai Coconut Soup - I Am Exotic …………………………………

p.14 p.15 p.16 p.17 p.18

3-

SALADS 11 - Carrot Salad – I Am Tanned……………………………………….. 12 - Kale Salad – I Am In Paradise …………………………………….. 13 - Kale Paradise – I Am Powerful …………………………………… 14 - Simple Green Salad – I Am Light ……………………………….. 15 - Audrey’s Salsa Salad – I Am A toreador .…………………….

p.20 p.21 p.22 p.23 p.24

4-

MAINS 16 - Veggie Stew – I Am Beautiful …………………………………….. 17 - Chili Con No Carne – I Am Hot …………………………………… 18 - Spaghetti Alla Marinara – Che Bueno ………………………… 19 - Mascarpone Pasta – I Feel Italian ………………………………. 20 - Pad Thai – I Am Luxurious …………………………………………..

p.26 p.27 p.29 p.30 p.31

5-

SIDES 21 - French Fries – I Feel French ………………………………………. 22 - Mashed No Potatoe – I Am Yummy …………………………… 23 - Raw Coleslaw – I Am Joyful ……………………………………….. 24 - Tabouli – I Am Full of Life ………………………………………….. 25 - Couscous – I Am Grateful …………………………………………..

p.33 p.34 p.35 p.36 p.37

6-

DRINKS 26 - My Green Drink – I Am Fresh …………………………………….. 27 - Green Smoothie – I Am Green …………………………………… 28 - Raw Chocolate Drink – I am Shinning ………………………… 29 - Strawberry Shake – I Am Sweet …………………………………. 30 - Lemonade – I Am Summery ……………………………………….

p.39 p.40 p.41 p.42 p.43


7-

DESSERTS 31 - Rainbow Tart – I Am Delighted …………………………………. 32 - Crumble – I Feel English ………………………………………….. 33 - Raw Chocolate Mousse – I Am Divine ………………………. 34 - Raw Brownie – I Am Delicious …………………………………… 35 - Raw Chocolate Truffles – I Am A chocolate Expert …….

p.45 p.47 p.48 p.49 p.50

8-

FINGER FOOD 36 - Raw Crispy Crisps – I Am Free Of Junk ………………………. 37 - Bread – I Am A Baker ………………………………………………… 38 - Raw Sweet and Sour nuts – I Am Nuts ………………………. 39 - Onion Bread – I Am Original …………………………………….. 40 – Kale Chips – I Am Greedy ………………………………………….

p.52 p.53 p.54 p.55 p.56

9-

BREAKFAST 41 - Scones – I Am Fabulous …………………………………………….. 42 - Cookies - I Have Energy …………………………………………….. 43 - Raw Pancake – I Am High With These ……………………….. 44 - Crunchy Fruit Salad – I Am Fresh ………………………………. 45 - Vanilla Yogurt – I Am Onctuous …………………………………

p.58 p.59 p.60 p.61 p.62

10-

SAUCES 46 - Mango Chutney – I Am Spicy ……………………………………. 47 - Cesar Sauce – I Am Creamy ………………………………………. 48 - Mustard Sauce – I Am A Warrior ………………………………. 49 - Persillade – I Am On Holliday ……………………………………. 50 - Salted Butter – I Am Relaxed …………………………………….

p.64 p.65 p.66 p.67 p.68


Glossary

1c - one cup 1ts - one tea spoon 1TS - one table spoon


1 - Raw Maki – I Am A Geisha 2 - Raw Broccolis Delight - I Am Delicious 3 - Stuffed Peppers - I Am Joyful 4 - Mustard Tagliatelle - I Am with you 5 - Raw Falafel - I Am Bellydancing


50 Raw Food Recipes

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