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Overview
Celebrities like Demi Moore, Sting, Madonna, and Woody Harrelson as well as experts in diet and nutrition have drawn attention to the newest trend in eating: raw foods. As the demand for raw foods increases, so does the demand for informative and supportive facts about this way of life. Raw Food For Dummies shares reasons for incorporating raw food into your diet and life, tips on how to do it, and includes nearly 100 recipes.
Whether you're interested in incorporating raw foods into an existing meal plan, or transitioning to a raw foods-only diet, Raw Food For Dummies will help. Main areas of coverage include the benefits of eating raw foods, tips for avoiding undernourishment and hunger, information on transitioning to the raw food lifestyle (including where to buy and how to store raw foods), along with coverage of the popular methods of preparing meals, including sprouting, dehydrating, juicing, and greening.
- Features nearly 100 recipes covering breakfast, lunch, dinner, appetizers, and snacks
- Includes advice on transitioning to the raw food lifestyle
- Written by a veteran vegan chef and culinary arts teacher
Raw Food For Dummies is for anyone interested in incorporating raw foods into an existing meal plan, as well as people interested in transitioning to a raw foods-only diet.
Product Details
| ISBN-13: | 9780471770114 |
|---|---|
| Publisher: | Wiley |
| Publication date: | 12/10/2012 |
| Series: | For Dummies Books |
| Pages: | 384 |
| Sales rank: | 497,417 |
| Product dimensions: | 9.00(w) x 7.30(h) x 0.80(d) |
About the Author
Dan Ladermann is a Certified Hippocrates Health Educator and raw vegan nutrition instructor. Together, Cherie and Dan own and operate Living Light International.
Read an Excerpt
Table of Contents
Introduction 1
About This Book 1
Conventions Used in This Book 2
What You're Not to Read 3
Foolish Assumptions 3
How This Book is Organized 4
Part I: Exploring the Basics of Raw Food 4
Part II: Embarking on Your Raw Journey 4
Part III: Enjoying Raw and Revitalizing Meals: The Recipes 5
Part IV: Taking Your Raw Lifestyle to the Next Level 5
Part V: The Part of Tens 5
Icons Used in This Book 5
Where to Go from Here 6
Part I Exploring the Basics of Raw Food 7
Chapter 1 Raw Food 101 9
Exploring the Raw Food Lifestyle 10
Going beyond roots and shoots: What is a raw food diet? 10
Understanding how cookedfood harms your health 11
Boosting planetary health with vegan choices 12
Embracing a lifestyle, not a fad diet 13
Examining Different Ways of Eating Raw 13
Getting Proper Nutrition 15
Getting enough protein without meat 16
Dishing out the facts on dairy 17
Staying nourished all day long 17
Integrating Raw Foods into Your Life 18
Planning ahead 19
Dining out and staying raw 19
Joining the raw community 20
Chapter 2 Checking Out Raw-some Foods 23
Finding Out What's Raw and What's Not 23
Choosing the good stuff 24
Knowing what food and drink to avoid 25
Enjoying the Perks of Living Raw 26
Feeling energetic and balanced 27
Easing digestion 27
Cleaning out the toxins 28
Improving weight management 29
Retaining youthful vitality 30
Saving money 31
Chapter 3 Getting Essential Nutrients 33
Procuring Plenty of Protein 34
Figuring Out Full-Spectrum Eating 35
Sizing Up the Food Groups 36
Figuring in fruits 37
Vindicating vegetables 37
Enjoying nuts and seeds 38
Including grains and legumes 39
Considering meat and dairy 40
Including Elusive Nutrients in Your Plan 41
Getting enough vitamin B12 41
Exposing a need for vitamin D 43
Concentrating on calcium 44
Fermenting foods for active probiotics 44
Making friends with fats 44
Exploring enzymes 45
Adding superfoods 46
Combining Foods to Aid Digestion 46
Part II Embarking on your Raw Journey 49
Chapter 4 Going Raw 51
Easing, Not Rushing, into Raw 51
Understanding the attachment to cooked foods 52
Going all raw: Is it necessary? 53
Setting Up a Raw Food Plan for Your First Month 55
Making Mealtime a Family Affair 59
Detoxifying: Out with the Old! 60
Feeling the toxic burden 60
Choosing a detoxification program 61
Conducting a cleanse 62
Figuring out fasting 63
Chapter 5 Gear and Gadgets: Setting Up Your Raw Food Kitchen 67
Equipping a Raw Kitchen 67
Gathering essential tools 68
Acquiring helpful appliances 70
Stocking Your Pantry 72
Choosing staple ingredients 73
Enhancing your meals with specialty ingredients 76
Using select not-raw ingredients for extra appeal 78
Stocking the Refrigerator 80
Chapter 6 Buying Organic Essentials 83
Buying Seasonally 84
Looking at Locally Produced Foods 86
Visiting a farmers' market 86
Finding and joining CSAs 88
Shopping for Organics at the Grocery 89
Navigating the produce section 90
Making the best choices available 90
Reading labels 91
Shopping Online 94
Making your money go farther 95
Stocking up on sprouting seeds 96
Chapter 7 Discovering Raw Food Preparation Techniques 97
Using a Juicer 98
Powering Up High-Performance Blenders and Food Processors 100
Using a high-performance blender 101
Using a food processor 102
Using a Dehydrator 103
Growing a Kitchen Garden 105
Soaking and sprouting seeds and nuts 106
Growing greens indoors 107
Fermenting foods 110
Creating Flavorful Foods 112
Understanding the five basic flavors 112
Balancing flavor in raw cuisine 113
Understanding how fat influences flavor 114
Developing Cooked Textures 115
Thickening the raw way 115
Substituting raw ingredients for cooked 119
Part III Enjoying Raw and Revitalizing Meals: The Recipes 121
Chapter 8 Getting Started - No Experience Required 123
Whipping Up Easy Smoothies, Soups, and Salads 123
Staying Satisfied with Easy Snacks, Entrees, and Desserts 131
Chapter 9 The Supporting Cast: Tasty Condiments, Sauces, and More 141
Creating Raw Condiments 142
Preparing Wraps, Crackers, and Other Toppers 148
Making Your Own Tofu and Cheese 156
Chapter 10 Mixing It Up: Smoothies and Elixirs 161
Simplifying Smoothie Making 162
Entering the Enticing World of Raw Elixirs and Juices 170
Chapter 11 Nourishing Breakfasts 181
Enjoying Raw Breakfast Basics 181
Making Your Own Nut Milks 188
Fixing Up Fabulous Fruit 192
Chapter 12 Appealing Appetizers 195
Digging In: Tasty Dips and Spreads 196
Sampling Small Bites 205
Chapter 13 Sensational Soups and Salads 213
Savoring Soups 214
Building Sumptuous Salads 217
Salad Dressing and Toppings 221
Chapter 14 Sumptuous Side Dishes 231
Taking Veggies Beyond Salad 231
Enjoying Seeds and Grains 237
Chapter 15 Gourmet Raw Entrees 245
Making "Meaty" Main Dishes 246
Noshing on Fruit and Vegetable Noodles 258
Chapter 16 Snacks and Nutritious Nibbles 263
Making Fresh Nibbles and Nosh 264
Preparing Make-and-Take Snacks 268
Chapter 17 Sweet Endings 273
Creating "Baked" Desserts 274
Making Ice Creams and Frozen Desserts 278
Creating Chocolaty Confections 281
Part IV Taking Your Raw Lifestyle to the Next Level 289
Chapter 18 Planning Menus in the Raw 291
Coming Up with a Plan 292
Making appealing choices 292
Narrowing your options 294
Getting Food Ready ahead of Time 295
Prepping produce for salads 296
Keeping healthy fats ready for recipes 298
Making Everyday Meals Special 299
Feeding Friends and Family 302
Deciding which dishes to serve 303
Considering texture and mouthfeel 303
Celebrating raw with festive foods 304
Chapter 19 Eating Raw on the Go 307
Ordering Raw in Restaurants 307
Finding restaurants 308
Perusing the menu 308
Making special requests 311
Going prepared with a stash of goodies 312
Brown Bagging Raw Lunch 312
Traveling Raw 314
Staying raw on road trips 314
Finding raw food during air travel 315
Eating raw at a hotel 316
Packing a portable kitchen 316
Chapter 20 Gathering with a Raw Community 319
Joining a Local Group 319
Logging in to Online Support 320
Creating a New Community 321
Hosting a Dinner Event 322
Deciding on a menu 323
Preparing the venue 324
Enjoying the event 325
Creating an Educational Event 325
Part V The Part of Tens 327
Chapter 21 Ten Reasons to Go Raw 329
Looking and Feeling Better 329
Reducing Health Risks and Healing from Disease 330
Avoiding Premature Aging and Promoting Longevity 330
Achieving an Ideal Body Weight 331
Increasing Energy, Vitality, and Stamina 331
Enhancing Memory and Mental Clarity 331
Reducing Colds, Flus, and Allergies 332
Forgetting about Cleaning Dirty Pots and Pans 332
Demonstrating Kindness to Animals 333
Protecting the Environment 333
Chapter 22 Ten Foods Best Eaten Raw 335
Nuts and Seeds 335
Avocados 336
Dark Leafy Greens 336
Broccoli 337
Citrus Fruits 337
Berries 337
Sauerkraut 338
Sea Vegetables 338
Green Juices 339
Nonsweet Fruits 339
Appendix: Metric Conversion Guide 341
Index 345
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