Embarking on a raw food diet may be exciting, overwhelming, intimidating, and energizing all at once, making it a monumental life decision. Once you decide to start your raw food diet, you will need to have your wits about you when creating your own raw food recipes. The fact of the matter is that cooking has become an activity so intertwined with today’s culture that it largely defines it; however, starting your own lifestyle and joining the raw food culture can be a fun and healthy adventure that is well worth the effort.

Making your own raw food recipes will probably be difficult at first, as second nature for many people in the kitchen is to turn on the stove or start some water boiling. As time goes by, the raw food lifestyle will become second nature. By following these ten tips, you will be able to create new raw food recipes easily, allowing you to constantly expand your options and explore new raw food combinations.

1. Think about the foods you like. Though creating recipes is partially about venturing out and trying something new, if you do not like the ingredients then you certainly won’t like the finished product. Make a list of the foods you love and think of new ways to combine them.

2. Understand your own eating personality. Are you the kind of person that wants a quick meal, or do you want to sit down and savor every bite? Do you prefer a simple dish to one that incorporates many ingredients? Knowing (and utilizing) the answers to these questions is vital to creating a recipe you will enjoy time and again.

You might have been under the impression that raw food diets are very limiting, but it’s actually quite the opposite. Just because you’re on a raw food diet, that doesn’t mean you can’t eat mayonnaise, ice cream, or lemon meringue pie – all recipes, which are traditionally made with whipped egg whites to give them a thick, creamy consistency. There are substitutes for just about every ingredient you can think of, and raw food dieters can use Irish Moss make desserts that satisfy their sweet tooth, or to give their sauces and condiments some added thickness.

Irish Moss is a type of seaweed that grows in cold water. It has no distinctive color and no taste, but provides a lot of fiber, protein, trace minerals and nutrients, making it the perfect addition to any raw food diet. Irish Moss has been used for centuries in Ireland, but is thought to grow in other parts of the world as well.

Commercially packaged, processed foods like ice creams and syrups often contain an ingredient called carrageenan gum. Though derived from Irish Moss, it is heated, concentrated and processed into chemical form, causing it to lose the nutritional value of Irish Moss. In fact, carrageenan gum can be a hazard to your health. Consuming it is nothing like consuming the carrageenan found in pure Irish Moss, which has many health benefits.

Irish Moss is most often used in raw desserts to create a gel-like or mousse like consistency for parts of certain recipes. A very versatile ingredient, it can be used in place of eggs or corn starch to:

• Give juices and smoothies a creamier consistency.
• Create a firm or mousse like texture in desserts.
• Substitute for oil in salad dressings to reduce the amount of fat consumed.
• Give sauces a thicker texture.
• Reduce the amount of nuts used in cheeses.
• Give soup stocks a thicker texture.
• Make homemade mayonnaise (without the eggs, of course).


In order to use Irish Moss in your raw food recipes, you must prepare it into a paste first. To do so, rinse the dry moss under cold water, taking care to remove all traces of sand, stones, seaweed and other impurities. This is very important, as failing to properly clean your Irish Moss will result in a fishy taste in your desserts. We all know that desserts and fish don’t go well together. After rinsing, cover the Irish Moss completely with water and soak in an airtight container for at least 3 hours before use. The moss is ready when it has nearly doubled in size and has a creamy white color.

Blend the Irish Moss and water together until the moss breaks down into a very creamy consistency – almost like a smooth paste. The paste can be stored in the refrigerator in a  glass jar for up to 10 days. When you’re ready to use it, simply follow your recipe and add
the rest of the ingredients as directed.

Irish Moss adds versatility to any raw food diet. Just when you thought you’d be limited to certain foods, this healthful, thickening agent opens up the door to a whole new line of raw
food recipes!

Every kitchen requires certain tools for the successful preparation of fresh meals. Raw food dieters are especially in need of them, as raw food meals frequently require extensive preparation. If you’re starting a new raw food diet, or you want to make your current one easier and more versatile, make sure you stock your kitchen with these 10 essential tools.

Food Processor

A food processor is like a high-powered blender on steroids. These are great for preparing thicker sauces, pastes, and spreads that are more difficult to create in a blender. They usually come equipped with grater or slicer attachments, which are perfect for shredded raw food salads. Food processors come in a range of sizes, so if you’re only making food for one or two people, a smaller size will do.

Food Dehydrator

Food dehydrators are great for drying and preserving fruits and vegetables. Typical methods of canning overheat foods so that almost all of their nutritional value is lost in the process. Food dehydrators do not overheat foods, so you can preserve the nutrients in your favorite fruits and veggies.

High Powered Electric and Small Low-Powered Hand Blenders

One of each is essential here. Use high-powered electric blenders to make smoothies and fresh fruit and vegetable juices, sauces, raw nut cheeses, and raw nut milks. Hand blenders serve the same purpose but are great for smaller portions, less messy and easier to clean.

Mandolin

Use a mandolin to slice, shred and julienne your favorite vegetables, easily, quickly and even decoratively, if you wish. This handy tool can turn a whole zucchini into a pile of noodles in minutes.

Sharp Knives and Cutting Boards

These are a must-have for any kitchen, but are especially useful for raw food dieters. Sharpen your knives regularly and use non-wooden cutting boards to avoid bacteria build up.

Citrus Juicer

A citrus juicer significantly eases the process of making fresh fruit juices. These are smaller and easier to clean than other types of juicers, and don’t require you to peel the fruit first.

Spiral Slicer

Similar to a mandolin, a spiral slicer can make fresh vegetable “pastas” by shredding zucchini, carrots, beets and other veggies into spiraled noodles. This is a great tool to have when spaghetti squashes are not in season.

Coffee Grinder

People on regular diets use coffee grinders for coffee. But for the raw food kitchen, this is the perfect tool for grinding small nuts, seeds and even herbs and spices in small amounts. Fresh spices are better than dried spices and ground flax seeds are a favorite among raw food dieters. Coffee grinders are relatively inexpensive too.

Nylon Mesh Bag or Cheesecloth

Certain raw food recipes call for ingredients to be strained in a nylon mesh bag or cheesecloth. These come in handy when you need to strain milks, cheeses or sauces. Also known as a “sprout bag” these are often used to drain the liquid from nut milks.

Water Purifier

Just because you’re on a raw food diet, that does not exempt you from drinking lots of healthy, purified water. Though raw foods contain more water than cooked foods, you must still drink water in its purest form, and since most tap water has been treated with chlorine and other chemicals, a water purifier is a necessity in any raw food kitchen. Water purifiers come in many forms from faucet filters to water pitchers that you can store in your refrigerator. Find the model that works best for your household and remember to replace your filters regularly.

Alfalfa grass is a superfood rich in vitamins, minerals and enzymes, which serve a wide variety of health benefits. A person with a weakened immune system can reap great rewards from drinking organic alfalfa juice powder, which provides a concentrated form of the alfalfa plant.

Arabs used the alfalfa plant in past centuries, claiming that it made their horses stronger and faster. They began to incorporate it into their diets and noticed significant health improvements. Those who ate alfalfa were generally healthier than those who did not, and so the plant inherited its name: “Al-Fal-Fa” which means “father of all foods.” Its wide array of health benefits suggests that the name does, indeed, fit quite well.

Alfalfa is rich in all vitamins, including vitamins A, B6, B12, C, D, E and K, along with trace minerals such as calcium, iron, potassium and phosphorus, as well as eight of the body’s most essential enzymes. It is also rich in fiber, so it acts as an excellent natural laxative. People have reported having more energy after drinking alfalfa juice. In addition, it contains natural fluoride, which promotes good dental health.

Alfalfa grass has the highest level of antioxidants of any vegetable. Antioxidants help to stabilize free radicals. The presence of unstable free radicals in the body can cause the breakdown of tissues and have been associated with cancer and autoimmune disorders. Alfalfa juice is even better than the plant itself, because it allows the body to skip the digestion process, enabling it to absorb more nutrients. Alfalfa is typically grown in nutrient-rich soil, which accounts for its extensive variety of healing properties.

The plant has been used by the Chinese as an herbal remedy for many ailments, including: anemia, asthma, arthritis, diabetes, kidney stones, and treatment for hair loss. It is also used to prevent strokes and heal whooping cough. It efficiently breaks down carbon dioxide and other toxins. Because it is rich in minerals, which aid in detoxification, alfalfa juice powder is great for people who are recovering from drug or alcohol addiction and need a healthy way to push the toxins out of their system faster. Alfalfa contains chlorophyll, which is an excellent blood cleanser. It is also a great alkalinizing agent. What that means is that it helps to raise the body’s pH to more basic, or alkaline, levels. Many medical conditions are caused by an acidic bodily environment, and drinking alfalfa juice can help to neutralize harmful acid in the body.

Alfalfa juice reduces the accumulation of arterial plaque and LDL cholesterol in the liver, helping to prevent heart and liver diseases. It also reduces blood sugar levels and may be helpful for diabetics. People with vitamin K deficiencies can consume alfalfa to help heal nosebleeds and bleeding gums.

Almost anyone can benefit, in one way or another, from consuming organic alfalfa juice powder. This plant has a very impressive variety of healing properties that can both prevent and treat disease. A refreshing, energizing drink, which cleanses the body in multiple ways, alfalfa juice is the perfect ingredient in any series of home detoxification methods.

Use It in Recipes!

Add alfalfa juice powder to you smoothies, salads, dressings and chocolates.

Sources:

http://www.homeremediesweb.com/alfalfa_health_benefits.php
http://ibetyoudidntknow.org/?tag=organic-alfalfa-juice-powder
http://www.livestrong.com/article/260382-what-are-the-benefits-of-alfalfa-juice/

Chamomile, the national flower of Russia, is renowned for its sedative qualities and calming
effects when ingested. In Europe, chamomile is known for easing gastrointestinal distress, as
well as the following: canker sores, conjunctivitis, eczema, gingivitis, hemorrhoids, menstrual disorders, migraines, ulcers and skin irritations.

Chamomile contains a flavonoid called Chrysin, which proved to have anxiolytic effects in
animal studies. These studies are believed to be the initial catalysts for the use of Chamomile in reducing anxiety and stress levels, and fostering better, more sound sleep patterns.

The petals of this daisy-like flower are mostly dried and made into teas, which can be sipped
when one experiences anxiety-related symptoms, upset stomach, the stomach flu, and menstrual cramps. Indeed, Chamomile is part of the genus called Matricaria, which stems from the Latin “matrix,” meaning womb.

In other studies, Chamomile proved to be antispasmodic and anti-inflammatory in nature; these characteristics prove extremely effective in combating any type of cramping within the body, whether it is in the uterus, stomach, intestines, colon, or muscles.

Chamomile use is generally safe in people of all ages, including irritable infants suffering colic, and those children who are restless and have trouble falling asleep. Adults may sip tea
throughout the day, as the calming effects of Chamomile do not pose the same drowsy side
effects as certain prescription sedatives.

Another use for Chamomile is for internal and external infections. Chamomile is considered an antimicrobial agent, which prohibits the growth of staphylococcal and streptococcal bacterial strains. Chamomile oil can be used topically to prevent infection of open wounds on the skin; Chamomile tea, combined with other antimicrobials like Echinacea, Golden Seal, and Thyme can help to cure or prevent internal infections.

Other not-so-well-known uses for Chamomile include its use in hair colors, shampoos and
conditioners; as flavor in cigarette tobacco; as a skin wash to clean ulcerations on the skin, thus improving exfoliation of infected or dead skin cells and improving healing; as an astringent; and in deodorants.

Chamomile is a flower within the Daisy, or Asteraceae, family of plants which includes
Ragweed and Chrysanthemum; as such, certain people prone to these types of allergies may be prohibited from the internal or external use of Chamomile. It is always wise to consult with a professional medical provider before use.

Chamomile comes in capsule, liquid, and tea forms; typical dosing remains at nine (9) to fifteen (15) grams each 24-hour period. Testing completed on Chamomile involved gargles made up of eight (8) grams of the flowers mixed with one thousand (1,000) milliliters of water.

Chamomile Ginger Tea

Steep 1 tsp ginger root with 1 tbs. Chamomile tea. Strain and sweet with local honey.

Nutritional Yeast, also know as “Hippie Dust,” “Vegetarian Yeast,” and “Savory Yeast” is a nonactive form of Saccharomyces Cerevisiae. These yellow flakes are used by vegans and vegetarians to produce a “cheese” flavor while providing vitamins and minerals that may be lacking in a vegetarian diet, such as Vitamin B. Much different than it’s relatives Brewer’s Yeast and Baker’s Yeast, Nutritional Yeast is safe for those concerned with Candida and is Gluten free.

Yeast is a single celled fungi that is a relative of the mushroom family. There are over 1500 different species of yeast thought to be only 1% of all yeast species. Two very common types are Brewer’s Yeast, produced and used in the process of making alcohol and Baker’s Yeast, used to make breads and pastries rise. Nutritional Yeast is much different, as it is no longer active (not alive). This is something to considered when one is concerned with overgrowth of Candida Albicans (responsible for oral and vaginal yeast infections). It is also a nutritional supplement, where Baker’s and Brewer’s Yeasts are used in the process of making other things.

Nutritional Yeast is unique in its cultivation methods. Grown on molasses and beets (as opposed to hops), it is considered a gluten free product. B Vitamins are added to the yeast to allow it to grow.  After seven days of growing and fermenting, it is harvested, washed, pasteurized and exposed to high heat to ensure that it is free of Candida Albicans.  A high quality Nutritional Yeast will have Vitamin B12 added to it, providing the necessary vitamin to vegetarians.

Not only does Nutritional Yeast taste delicious and act as an alternative to cheese, it is also chalked full of vitamins, nutrients and minerals. It is considered a low fat, no sugar, low sodium food. It contains 18 amino acids making it a perfect high quality protein. In fact, one serving (3 tablespoons) contains 8 grams of proteins. It is rich in B vitamins, which are necessary for proper function of the nervous system and help regulate the mood. It’s yellow color comes from Riboflavin or Vitamin B2, which is important for the proper use of oxygen and metabolism of fatty acids, carbohydrates, and amino acids. B2 is also needed for Vitamin B6 to function properly. While many believe that Vitamin B12 is naturally present, it is actually added in after. It only takes 2 teaspoons of Nutritional Yeast to meet the daily 1 microgram of Vitamin B12 recommended. Along with Vitamin B, Nutritional Yeast also contains Niacin, Thiamin, Biotin, and Folic Acid as well as minerals, Selenium, Chromium, Zinc, Phosphorous, Magnesium, and Potassium, plus beta-1, 3 glucan, a type of fiber that may aid the immune system and help to lower cholesterol. It is the perfect supplement for any vegan or vegetarian lifestyle.

Nutritional Yeast can be added to many dishes to add flavor and nutrition. A common use is to sprinkle some of the flakes on popcorn, soups, salads, pastas or baked potatoes much like you might add salt or pepper. There are countless recipes using Nutritional Yeast, to add a creamy, cheesy texture that is often lacking in a vegan or vegetarian diet.

Check out the many raw vegan recipes on our website that use nutritional yeast like cheesy kale chips and spinach quiche.

Once in a while I come across a food that changes my life a little bit. This is due to some special quality it possesses making it really stand out. Usually it has to do with a combination of profound nutritional benefits paired with pure unadulterated yumminess. A few foods that fall under the life changing category for me include raw cacao, durian fruit, fresh home grown sprouts, vanilla bean straight from the pod, Thai coconuts, green superfood powders, goji, incan and mulberries, sea vegetables, blue green algae,  fresh (not dried) dates, and the list could go on and on.  If it weren’t for my interest in raw food nutrition I probably wouldn’t have tried some of the foods that are now my absolute favorites. One food that I fell in love with years ago which is still one of my favorites to this day is mesquite pod meal. It sounds fairly unassuming but it is such a tasty addition to recipes and lends a flavor that is very unique and hard to duplicate. It also provides vegans and vegetarians with some particularly useful nutrients.

Mesquite pod meal comes from the legume pods of deciduous mesquite trees that have been harvested and ground into a fine powder. RawGuru’s mesquite pod meal is of Peruvian origin and is sustainable and wild harvested. Mesquite meal is especially great for building strong bones being that it is high in minerals such as calcium and magnesium, as well as minerals potassium and iron. It also contains omega 3 fatty acids, fiber, and 20-30% protein! The trees themselves are also beneficial to the environment; being a legume they help fix nitrogen in the soil. Since mesquite grows rapidly, readily and wild throughout the arid and semi-arid climates of North and South America it is a very sustainable food to harvest and consume. These trees grow in environments where many other trees cannot grow, and are therefore a very important part of the eco-system.

Mesquite is quite sweet and makes a great replacement for sugar in raw “baked” recipes like cookies, breads, cinnamon rolls, etc. The flavor is rich, molasses and caramel-like, with hints of carob and chocolate. It goes well in any recipe along side cacao, and also pairs well with vanilla and lucuma. Mesquite can also be used in raw chili and bbq sauce to add depth and a unique flavor that gives something special to these types of dishes. It goes very well with chili spice and smoked chipotle in savory recipes. I also love using mesquite in my batches of raw homemade granola, or sprinkled over chia or oat porridge for breakfast. Even though it has a sweet flavor it is very low glycemic and great for diabetics because the sugars are slow to absorb and go hand in hand with plenty of protein and fiber. It is a great low glycemic ingredient to sweeten up nut milks as well without having to use agave, honey, coconut sugar, stevia, etc. One of my favorite ways to use mesquite is in black sesame seed nut mylk with vanilla bean and just a hint of maple syrup. Mesquite pairs very well with the earthy flavor of the black sesame. Make sure to soak your seeds first before making sesame seed milk!

Here is a savory chili recipe using mesquite which is perfect for this time of year. You can gently warm it on the stove before serving for added warmth, although the cayenne, chili spice and garlic add quite the kick of heat!

Bring on the Heat Raw Vegan Chili

Ingredients:
2 cups avocado
1 1/2 cup sun dried tomato, soaked
1 cup almonds, soaked
1 cup cherry tomatoes, diced
1/2 cup fresh cilantro leaves
1/2 cup fresh lime juice
1 1/s tsp Celtic sea salt
1 tsp chili spice
2 tsp dried cilantro
1 tsp cumin
1 clove crushed garlic
1/2 tsp cayenne
1/2 tsp chipotle
1 tbs raw cocoa powder
1 tsp paprika
1 tsp mesquite pod meal

Instructions:
Combine almonds, avocado, lime juice, tomatoes, and tomato soak water in blender and mix on high until blended smooth. Add all remaining ingredients except diced cherry tomatoes and mix for an additional minute. Stir in cherry tomatoes and serve immediately. Enjoy!

Sources:

http://en.wikipedia.org/wiki/Mesquite

Recipe adapted from Autumnal Chili in Rainbow Green Live Food Cuisine by Gabriel Cousens M.D.

Once you get into raw foods or a healthy eating lifestyle it quickly becomes apparent that not only do you need to plan out healthy meals, you also have to plan out HEALTHY SNACKS for when you get the munchies for something crunchy, or for in between meals when you want a little something small. In the beginning, choosing healthy snacks can feel overwhelming, especially once you’ve taken a trip to the grocery store and you pass the potato chip aisle and all the other unhealthy snacks that are available for a cheap cost. The only way to fight this battle is to plan ahead and have them available in your home and bring little baggies with you to snack on throughout your day. With a little pre planning the “unhealthy snacking” hurdle can be overcome with tasty variety and ease.

Wouldn’t it be amazing if you could find a snack that would give you vitamins and nutrients in a tasty way instead of going to a nutritionally bankrupt packaged product? The good news is, there is a cruciferous vegetable that has a rich phytochemical content known as Kale that can be transformed into a tasty snack that can take the substitute of potato chips and the like. Kale is an amazing antioxidant and actually has cancer fighting properties that help clean out your system as it passes through. For vegans, it’s a great source of calcium, along with it’s Vitamin C content that aids in absorption of nutrients. Kale actually has seven times the beta-carotene of broccoli. It is rich in fiber which is something that is really lacking in the typical American diet, not to mention it contains Vitamins A, K and E.

This recipe was inspired by wanting to recreate mint chocolate chip ice cream without the need to use young Thai coconuts. After several tries and an ice cream maker (Cusinart Supreme™ Commercial Quality Ice Cream Maker) I came up with 3 flavorful and melt in your mouth ice cream flavors. If you do not have an ice cream maker you can freeze the mixture in ice cube trays and run it through a juicer. You can also blend it up with a little nut milk to make it just like soft serve ice cream. Feel free to spice up the regular flavors with spices like cinnamon, nutmeg, cardamom, saffron and fresh ginger. I know you will be very pleased with this amazing version of raw vegan ice cream. Enjoy!

1. What is your favorite tool in the kitchen and why?

My ceramic knife. When I stayed with raw goddess Ani Phyo recently, she was using one, and it was an absolute joy, so I got myself one as soon as I got home. I eat fairly simply myself, and a good knife is often all I need to prepare my feast.

2. What's in your pantry?

Oh my goddess, everything. It's one of the benefits of running a company, I get sent lots of samples, plus split bags that can't be sold, goods approaching their sell-by date. I am immensely grateful for the abundance in my kitchen.

3. What's your favorite meal comprised of?

I love greens, sea veg, fermented veg & fats. Some combination of say, alfalfa sprouts, sea spaghetti, and kimchee, with a beautiful avocado, lashings of flax oil, a sprinkle of seasoning, and a ton of green powder, is my idea of heaven.

4. Who are some of your favorite chefs and why?

Well, I have to say me, cos I only got to eat my own food for a very long time. There weren't many other people doing raw, and you certainly couldn't get all the packaged goods we have now like crackers, candy and granolas. I had to make everything - bread, cereal, crackers, chocolate, cakes, desserts, dips - and that's for a family of four.

Now I would say I am soooo grateful, when anyone makes me anything, because it's still such a luxury for me. So every raw chef is my favorite chef! I run a mentorship program here in Europe, to help people set up their own businesses. I give them ideas, support and advice in getting their business off the ground, and in exchange they give me samples of their products. It's a win-win deal, cos they are so grateful I can share my knowledge, and I am immensely happy to help create a wider variety of available produce over here.