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- Herausgeber: John Wiley & Sons
- Kategorie: Lebensstil
- Sprache: Englisch
The easy way to transition to the raw food lifestyle
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.
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Veröffentlichungsjahr: 2012
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Raw Food For Dummies®
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Table of Contents
Raw Food For Dummies®
by Cherie Soria and Dan E. Ladermann
Raw Food For Dummies®
Published byJohn Wiley & Sons, Inc.111 River St.Hoboken, NJ 07030-5774www.wiley.com
Copyright © 2013 by John Wiley & Sons, Inc., Hoboken, New Jersey
Published simultaneously in Canada
No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning or otherwise, except as permitted under Sections 107 or 108 of the 1976 United States Copyright Act, without the prior written permission of the Publisher. Requests to the Publisher for permission should be addressed to the Permissions Department, John Wiley & Sons, Inc., 111 River Street, Hoboken, NJ 07030, (201) 748-6011, fax (201) 748-6008, or online at http://www.wiley.com/go/permissions.
Trademarks: Wiley, the Wiley logo, For Dummies, the Dummies Man logo, A Reference for the Rest of Us!, The Dummies Way, Dummies Daily, The Fun and Easy Way, Dummies.com, Making Everything Easier, and related trade dress are trademarks or registered trademarks of John Wiley & Sons, Inc., and/or its affiliates in the United States and other countries, and may not be used without written permission. All other trademarks are the property of their respective owners. John Wiley & Sons, Inc., is not associated with any product or vendor mentioned in this book.
Limit of Liability/Disclaimer of Warranty: The publisher and the author make no representations or warranties with respect to the accuracy or completeness of the contents of this work and specifically disclaim all warranties, including without limitation warranties of fitness for a particular purpose. No warranty may be created or extended by sales or promotional materials. The advice and strategies contained herein may not be suitable for every situation. This work is sold with the understanding that the publisher is not engaged in rendering legal, accounting, or other professional services. If professional assistance is required, the services of a competent professional person should be sought. Neither the publisher nor the author shall be liable for damages arising herefrom. The fact that an organization or Website is referred to in this work as a citation and/or a potential source of further information does not mean that the author or the publisher endorses the information the organization or Website may provide or recommendations it may make. Further, readers should be aware that Internet Websites listed in this work may have changed or disappeared between when this work was written and when it is read. Some of the dietary suggestions contained in this work may not be appropriate for all individuals, and readers should consult with a physician before commencing any dietary program.
For general information on our other products and services, please contact our Customer Care Department within the U.S. at 877-762-2974, outside the U.S. at 317-572-3993, or fax 317-572-4002.
For technical support, please visit www.wiley.com/techsupport.
Wiley publishes in a variety of print and electronic formats and by print-on-demand. Some material included with standard print versions of this book may not be included in e-books or in print-on-demand. If this book refers to media such as a CD or DVD that is not included in the version you purchased, you may download this material at http://booksupport.wiley.com. For more information about Wiley products, visit www.wiley.com.
Library of Congress Control Number: 2012950502
ISBN 978-0-471-77011-4 (pbk); ISBN 978-1-118-46118-1 (ebk); ISBN 978-1-118-46111-2 (ebk); ISBN 978-1-118-46112-9 (ebk)
Manufactured in the United States of America
10 9 8 7 6 5 4 3 2 1
About the Authors
Cherie Soria (Fort Bragg, California, and Montezuma, Costa Rica) is the founder and director of Living Light Culinary Institute, a culinary school that began in 1998 and is one of the four eco-friendly businesses of Living Light International. In 1992, after studying with Dr. Ann Wigmore in Puerto Rico, Cherie learned the principles of using whole, live foods to aid in healing and rejuvenation, and she began creating a gourmet raw cuisine that rivals even the most cherished cooked foods. Her efforts sparked a revolutionary trend in culinary arts, and she’s often referred to as the Mother of Gourmet Raw Vegan Cuisine. Cherie has trained thousands of raw food chefs and culinary instructors from more than 50 countries. Cherie is the author of several books, and she’s among the most respected professionals in the gourmet raw culinary world.
Dan E. Ladermann (Fort Bragg, California, and Montezuma, Costa Rica) is co-owner and director of Living Light International as well as president of the Institute for Vibrant Living, a nonprofit organization dedicated to global education about organic raw vegan food and its role in vibrant living. Dan is a Certified Hippocrates Health Educator and raw vegan nutrition instructor at Living Light International.
Cherie and Dan own and operate Living Light International, which includes the Living Light Culinary Institute, the Living Light Cafe, Living Light Marketplace (shop.RawFoodChef.com), and the historic, eco-friendly Living Light Inn — all located on the beautiful Mendocino coast of northern California. They travel extensively throughout the world to promote the raw vegan lifestyle, and they’ve received numerous awards and accolades for Living Light International, which is recognized as one of the leading raw food businesses worldwide. Cherie and Dan’s mission is to spread information about the benefits of the raw vegan lifestyle throughout the globe by training teachers, chefs, and individuals to inspire others. For more information, please visit www.RawFoodChef.com.
Dedication
We dedicate this book to everyone who’s open to new approaches to eating and living in order to achieve maximum health for themselves, animals, and the planet we all share.
Authors’ Acknowledgments
Sincere gratitude to Heather Dismore for her help in preparing this book for publication and to all those at John Wiley & Sons, Inc., who made this book possible: Acquisitions Editor Michael Lewis, Project Editor Jenny Larner Brown, Copy Editor Caitie Copple, and the Wiley Composition team. We owe special thanks to technical editor, Sarah Stout, for ensuring that the information in this book is accurate and complete; Emily Nolan, for testing our recipes and making suggestions to improve instructions and taste; and Angie Sheetz, for the nutritional details on each recipe.
Our deepest appreciation to cherished advisors, mentors, and colleagues: Viktoras Kulvinskas, Ann Wigmore, Dr. Brian Clement, Drs. Rick and Karin Dina, Dr. Jameth Sheridan, Brenda Davis, Vesanto Melina, Dr. Michael Klaper, and our friends at the North American Vegetarian Society who took a chance on raw foods when the word vegan was still a hard sell!
Eternal thanks to our wonderful staff at Living Light Culinary Institute, who care deeply about our mission to help make this a healthier, happier, greener world in which to live. Special thanks to our assistant, Terilynn Epperson, without whom we could not have met our deadlines, and to chefs Martine Lussier and Vinnette Thompson for their help with recipe development. Also thanks to Felix Schoener for his beautiful food styling on the cover of this book and to our students throughout the world who test our recipes, give us honest feedback, and continually provide us with opportunities for improvement.
Publisher’s Acknowledgments
We’re proud of this book; please send us your comments at http://dummies.custhelp.com. For other comments, please contact our Customer Care Department within the U.S. at 877-762-2974, outside the U.S. at 317-572-3993, or fax 317-572-4002.
Some of the people who helped bring this book to market include the following:
Acquisitions, Editorial, and Vertical Websites
Project Editor: Jenny Larner Brown
Acquisitions Editor: Michael Lewis
Copy Editor: Caitlin Copple
Contributor: Heather Dismore
Assistant Editor: David Lutton
Editorial Program Coordinator: Joe Niesen
Technical Editor: Sara Stout
Recipe Tester: Emily Nolan
Nutritional Analyst: Angie Sheetz
Editorial Manager: Christine Meloy Beck
Editorial Assistant: Alexa Koschier
Art Coordinator: Alicia B. South
Cover Photos: © Dan E. Ladermann
Cartoons: Rich Tennant (www.the5thwave.com)
Composition Services
Project Coordinator: Sheree Montgomery
Layout and Graphics: Christin Swinford
Proofreaders: Jessica Kramer, Christine Sabooni
Indexer: Claudia Bourbeau
Illustrator: Elizabeth Kurtzman
Publishing and Editorial for Consumer Dummies
Kathleen Nebenhaus, Vice President and Executive Publisher
David Palmer, Associate Publisher
Kristin Ferguson-Wagstaffe, Product Development Director
Publishing for Technology Dummies
Andy Cummings, Vice President and Publisher
Composition Services
Debbie Stailey, Director of Composition Services
Introduction
For more than 15 years, we’ve been sharing the science, alchemy, and delicious taste of raw culinary arts with people throughout the world. Our students come to us to learn how to make fabulous, health-promoting, raw food for themselves, their families, or guests in their restaurants and classrooms. Many of our students have gone on to write popular recipe books and open raw food businesses. Others are content with making delicious and nutritious meals for their friends and families. Raw Food For Dummies is the next step in bringing a raw plant-based lifestyle to anyone interested in it, regardless of prior experience with food preparation. Our goal is to make healthy living delicious and accessible to everyone!
About This Book
The raw food lifestyle is unique and can therefore be socially challenging at times. But the rewards are great — not only in terms of achieving amazing health and vitality but also in terms of enjoying your food and a more energetic life.
We know that people won’t eat food that doesn’t taste good. Who can blame them? People are sentient beings and thus motivated by senses: The smell, taste, texture, and appearance of food are important to the human experience of eating. So our mission for this book is to introduce you to raw food that’s so delicious you’ll want to incorporate more of it into your daily routine. The recipes in this book are varied and easy to follow, so whether you want the simplest of meals or a celebration feast, you can find it here.
A common question we get is, “What raw foods are edible and what foods shouldn’t be eaten without cooking?” All fruits and leafy vegetables can be enjoyed raw, and most other vegetables can be prepared deliciously without cooking. But some starches and legumes need to be cooked to be palatable. For example, raw potatoes are too starchy to eat raw, and rice must be cooked or it can break your teeth. Most other grains and legumes can be soaked, sprouted, and eaten raw. In this book, we guide you through the preparation of many plant foods so you know your options and can make meals that suit you and your family.
Getting started with raw foods can be very easy, and our down-to-earth approach is what sets this book apart from others. We understand that most people work outside their home and need help organizing a food plan that provides the right foods when needed — at home, at work, or on the road — so we make sure that you’re not left unprepared in normal life situations. We want to help you live raw, not just pass along a few tasty recipes, so we provide a bonanza of tips and suggestions for making the transition to raw foods and sticking with it — for life! We even give you lots of tips about how to set up and manage your kitchen and what foods to buy.
Conventions Used in This Book
To make this book easier to use, we’ve used a few conventions.
Whenever we include a new or unfamiliar term, we put it in italics and include a definition nearby.
Bold text gives you the most important keywords in bulleted lists or the action parts of numbered steps in non-recipe text.
All web addresses appear in monofont. When this book was printed, some web addresses may have needed to break across two lines of text. If that happened, rest assured that we haven’t put in any extra characters (such as hyphens) to indicate the break. So when using one of these URLs, just type in exactly what you see in this book, pretending that the line break doesn’t exist.
Here are some additional conventions that apply to the recipes:
All temperatures are in degrees Fahrenheit.
Nutritional facts in each recipe are based on the ingredients as written in the book. If you make substitutions (and we highly recommend experimenting), keep in mind that the nutritional values will change according to your modifications.
Be sure to read the recipe from start to finish before you begin preparing food. Then you can make sure to have all the ingredients, tools, and, most importantly, the time you need to make delicious meals.
The recipes in this book are both raw and vegan. We don’t use any animal products, and the food in our recipes never exceeds 118 degrees during preparation. Just keep in mind that this temp refers to the food itself, not necessarily to the air around it.
We list filtered water in the ingredients list for many recipes. We recommend using pure, unchlorinated water to avoid potentially toxic chemicals and ensure you get maximum nutrition from the foods you prepare and consume. Filtered water has a more pleasant taste and does not negatively impact the flavor of recipes. If you have well water at home, you may not need to filter it. If you have city water, we recommend filtering it with a faucet attachment or pitcher system.
We simply list salt in ingredient lists, but we recommend that you use Himalayan crystal salt because it’s unbleached, contains no added chemicals, and comes from a pristine, unpolluted area of the world. Ordinary table salt and sea salt are less desirable, but if they’re all you have on hand, don’t let that stop you from trying out a recipe.
Any spices listed in recipes should be ground unless noted. They should also be raw, if possible. You can look for raw products at the websites we list in Chapter 6, or in some cases you may be able to make your own ground spices and dried herbs using a dehydrator.
Unless otherwise specified in a recipe, use medium-sized fruits and vegetables.
All dried fruits should be naturally dehydrated in the sun or a low-temp dehydrator.
All oils should be cold pressed, or extra-virgin.
All lemon, lime, and orange juice should be freshly squeezed.
All ingredients are organic. The recipe may simply say, 1⁄2 cup diced cucumber, for example, but we always recommend buying organic cucumbers whenever possible.
What You’re Not to Read
Although we think every word in this book is important (we did, after all, include it for a reason), you can skip over some text if you just want the basics. In particular, you can skip over the sidebars, the gray-shaded boxes. They give you background information or let you dig a little deeper into a topic. This text isn’t essential for you to successfully follow a raw lifestyle, but we think it’s interesting and beneficial. You can also skip anything with the Nutrition Speak icon. Text with this icon is more technical than absolutely necessary for you to understand the related content. Read it if you want to dazzle your friends with nutrition trivia at your next (raw) party.
Foolish Assumptions
When we wrote this book, we had a picture of you, our reader, in mind. Yes, we know you’re a unique soul, but we had to make some general assumptions about who you are so we could make sure to meet your general information needs. We assume that at least a few of these things are true about you:
You want to benefit from raw foods but don’t know where to start.
You want to avoid animal products and heat-processed foods, but you don’t want to give up flavor or necessary nutrition.
You’re interested in adding more fresh foods to your diet and reducing the amount of processed food you consume.
You want to improve your physical and spiritual well-being as well as the well-being of the planet.
You have a family member or friend who has “gone raw” and you want to prepare foods you can all enjoy.
You’re willing to spend a bit of time on food preparation in return for pure, healthy, vitality-producing food.
You’re a chef or restaurant owner and see that raw food is more than a passing trend, so you want to add appealing raw options to your menu.
You’re a healthcare practitioner or nutritionist who wants to help people decide what to eat and what not to eat to enhance their nourishment.
How This Book Is Organized
Here’s how the parts of Raw Food For Dummies break down:
Part I: Exploring the Basics of Raw Food
Part I explains the foundation of a raw food lifestyle. Here you discover how a raw diet can benefit you, including the nutritional, psychological, and environmental impact. We point out how you can eat many familiar foods in their natural raw state to improve your absorption of the nutrients these foods contain. We also explain how to get the maximum nutrition from your foods.
Part II: Embarking on Your Raw Journey
This part shows you how to make the transition to a raw or mostly raw way of eating. We help you decide how raw you want to go, with the understanding that 100 percent raw is not required to get immediate and lasting benefits from this lifestyle. This part includes a month-long meal plan to help you ease into planning your raw meals. And we give you the scoop on what equipment and staples you need to prepare delicious raw foods simply.
Part III: Enjoying Raw and Revitalizing Meals: The Recipes
If you thought this book was just a compilation of salad recipes, think again. In this part, we give you tons of recipes to make raw foods delicious, varied, and anything but boring. Find out how to make raw and nutritious smoothies, soups, salads, and snacks as well as raw versions of traditional favorites like crab cakes (crab-free, of course) and manicotti. This collection of recipes is the full meal deal, with raw appetizers, entrees, sides, and even desserts!
Part IV: Taking Your Raw Lifestyle to the Next Level
Here, you can discover how to continue to build on your increasingly raw food lifestyle. We offer tips for planning meals for family and friends — for everyday dinners and special-occasion feasts. Find tips on how to keep raw when traveling, going out to restaurants, or eating at a friend’s home. We also offer some suggestions for finding other raw food enthusiasts who can keep you going strong and nourished with new raw ideas.
Part V: The Part of Tens
This part probably looks familiar to anyone who has ever picked up a For Dummies book. These chapters are glorified lists of important ideas. In the first one, find a list of benefits to going raw. Then we give you a list of foods best eaten raw — complete with science to back up the claims.
Icons Used in This Book
Icons help mark different kinds of information in this book, ranging from don’t-forget-it-ever to interesting but not essential.
Pay particular attention when you see this icon. It alerts you to special advice that can help you make good choices and apply raw principles. If you remember nothing else, tuck away this content for recall as needed.
The Tip icon points out helpful information and tricks to save you time and frustration and smooth your raw journey.
Watch out when you see this icon. It identifies a potential problem and helps you avoid it.
This icon helps you find the nutrition-focused bits of information. If you want to know how a particular vitamin is used by your body, for example, you can find it here.
This icon flags recipes that require some preparation, usually soaking or sprouting an ingredient.
Where to Go from Here
You can start reading this book at any chapter that interests you. You don’t have to start with Chapter 1 in order to understand Chapter 2, and so on. You can even skip some altogether if you’re pressed for time. Here are a few recommendations for where to get started:
If you’re unfamiliar with raw foods and want a general overview of the topic, start with Chapter 1 to find out what the raw food lifestyle is, how it benefits health, and how to get started.
If you’re especially eager to eat, flip to the recipes in Part III. Chapter 8, in particular, offers simple recipes for smoothies, soups, and salads.
If you’re looking for information to help you transition from eating a traditional diet to a raw one, see the sample meal plan in Chapter 4.
If you want to know what to stock in your raw pantry, see Chapter 5.
If you need help finding a place to buy Himalayan crystal salt or other raw staples, Chapter 6 is a great beginning for you.
Part I
Exploring the Basics of Raw Food
In this part . . .
These chapters offer you a personal navigation system for exploring the raw food experience and getting started. Find out what’s involved — and what isn’t — in a raw lifestyle and why eating food in its most natural state, raw, is so beneficial to your overall health. These chapters tell you how to make sure you’re getting important nutrients, including calcium, protein, antioxidants, and essential fatty acids. And we point out the power of plant-based foods for healing the body, rejuvenating energy, and slowing down the aging process.
Chapter 1
Raw Food 101
In This Chapter
Figuring out what raw food really means
Considering how raw you want to go
Making sure you get the nutrients you need
Keeping your momentum going with a daily dose of raw foods
Gourmet raw foods can be just as delicious and satisfying as any food on the planet, and more and more people every day are exploring the raw food lifestyle. Many raw enthusiasts want to enjoy better personal health, whether it’s looking and feeling better or healing from a major health challenge. Others want to support a friend or family member recovering from conditions like cancer, diabetes, or heart disease. And some people are simply intrigued by the concept of eating delicious food with plenty of flavor, complex texture, and natural, vibrant beauty.
Fruits and vegetables, unlike animal proteins, are delicious without much help, and they contain the nourishment your body needs to stay strong and energized.
In other words, a raw diet is power-packed with nutrients that provide plenty of protein, calcium, antioxidants, and essential fats and facilitate optimal health. The only supplements we recommend across the board for raw foodists (and many meat eaters, too) is vitamin B12 and, for those who don’t get enough sunshine, vitamin D.
Of course, you don’t need to eat all raw food all the time to enjoy the health benefits of the raw lifestyle. Different levels of raw are right for different people. Some choose to dedicate one meal a day to raw foods; some aim for an 80/20 split — a diet that’s mostly raw; and others choose to live with only raw foods. It’s a personal choice, and this book can provide the details you need to make informed decisions about what’s right for you.
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
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