Switching to a raw food diet is a major step, so why not give it a try over the space of a weekend? You’ll be amazed by the results, says Stephanie Holland
Switching to a raw food diet is a major step, so why not give it a try over the space of a weekend? You’ll be amazed by the results, says Stephanie Holland.therawdivas.com ), a business dedicated to developing raw food solutions for women. “It’s really just an invitation to think simple, to think fresh and to feel nourished with the most colourful, fresh foods we can find.”
That said, the idea of raw might still conjure up the notion that you have to braid your hair and down endless wheatgrass shots to partake. Think again. “When your body is nourished using clean, pure, untainted food it affects you on so many levels; you’re nourishing your cells with a quality it has never known before,” says Karen Knowler, The Raw Food Coach (therawfoodcoach.com ).
Why not give it a go, if only for a weekend? “A weekend is the perfect time to try raw as you can prepare your food at home as and when you want to, and have fun shopping and playing with all the new ingredients,” says Karen. Tera guarantees that, to the degree that you try it, you’ll be thrilled with the results: “You don’t need to make it a religion or something that is unrealistic or difficult to do,” she says. “You could even just replace one meal a day with fresh fruits and vegetables, and you would experience profound improvements in your health, wellbeing and energy.”
So, without further ado, here are some easy, tasty and nutritious raw food recipes for you to try over the course of a weekend. Being healthy never tasted better!
Menu Planner
Saturday
Breakfast: Mango and spinach smoothie
Lunch: Karen’s favourite nori rolls
Dinner: Kale and avocado salad
Snack: Coco-nutty powerballs
Sunday
Breakfast: Mango chia pudding
Lunch: Vietnamese Sald
Dinner: No-fried like beans burritos
Snack: Coco-nutty powerballs
Recipes
Mango and spinach smoothie
“This recipe tastes sweet like the mango, takes less than two minutes to make and contains more greens than most people eat in a week!” says Karen.
Ingredients
1 large sweet and ripe mango (or 2 small ones)
5-6 large handfuls of organic spinach
Directions
Chop your peeled mango into pieces and put into a blender (it’s important that you put the mango in first as it creates the juice which the spinach can be blended into).
Wash your spinach thoroughly and add to the blender.
Blend the two together thoroughly until a thick but bit-free consistency is achieved.
Taste-test
If it’s not sweet enough, add one to two dates or more mango; if it’s too sweet add more spinach.
Finally, if you prefer your smoothie runnier, simply add water to reach the desired consistency.
When you’re happy with the taste and texture, pour into a tall glass and enjoy.
Karen’s favourite nori rolls
“This recipe is quick, easy and delicious and packs an especially potent nutritional punch thanks to the use of a sea vegetable (nori),” adds Karen.
Ingredients
2 nori sheets
1 large avocado
2 fresh tomatoes
1 small onion
10 black olives, pitted or 6 sundried tomatoes in oil
A handful of coriander (cilantro) or rocket (arugula) or watercress or sunflower greens
Directions
Lay the nori sheet out flat on a plate or cutting board and place strips of avocado along thenear edge about an inch in from the outside of the sheet.
Next, lay on top of the avocado some strips of tomato followed by strips of onion then topped with halved olives or the sundried tomatoes.
Finally top it all off with your chosen greens.
Roll up, either by hand or using a sushi mat, cut into small bite-sized pieces and enjoy!
Kale and avocado salad
“This recipe is a winner. It’s delicious and filling and is packed full of vitamin K thanks to the kale,” says Karen.
Ingredients
8 large handfuls of green curly kale
1/2 tsp of Celtic sea salt or Himalayan crystal salt
1-2 tbsps of olive oil
1 ripe avocado
A handful of baby plum tomatoes
For the dressing: a squeeze of fresh lemon juice
Directions
Chop the kale into tiny pieces (roughly 1- 2cm square) and put into a bowl.
Add 1-2 tbsps of olive oil plus sprinkling of sea salt and massage well into the kale.
Add avocado to the kale and massage in.
Chop the tomatoes into small cubes and add to the bowl. Feel free to add in any other raw ingredients that you may have to hand such as sliced onion, sundried tomatoes, olives or (bell) peppers.
Mix the ingredients well by hand. Sprinkle with some fresh lemon juice and serve as is or garnish with tomatoes.
Coco-nutty powerballs
“A great-tasting snack that will satisfy your sugar craving and give you a real boost of energy. Kids will love this recipe as well!” says Tera.
Ingredients
1 cup of soft pitted dates
1 cup of shelled hemp seeds
1 cup of raw, dried, unsweetened shredded coconuts
1-2 pinches of Himalayan salt or Celtic sea salt
Extra optional ingredients (you may choose to add one of the following ingredients):
¼ cup of goji berries
¼ cup of cacao nibs
Directions
Place the dates in a food processor fitted with the “S” blade. Process the dates briefly until they are chopped.
Add the hemp seeds, coconut flakes and salt.
Process until the mixture sticks together. If needed add a little water, 1 tsp at a time.
Roll the mixture in shredded coconut; it makes about 24 balls. Refrigerate the balls for several hours before serving.
Mango chia pudding
“Chia seeds are highly nutritious and really filling. These tiny seeds are a rich source of the essential omega 3s,” says Tera.
Ingredients
4 cups of freshly made hemp milk (11/3 cup of shelled hemp seeds blended with 4 cups of water) or other nut/seed milk of your choice
2/3 cup of chia seeds
3 cups of diced mango (about 2 large ripe mangoes or other fruits)
A few drops of Stevia or other liquid sweetener to taste
½ vanilla bean or 1-2 tsps of pure vanilla extract
A pinch of Himalayan salt or Celtic sea salt
Directions
In a large jar or bowl combine the chia seeds with the hemp milk and stir vigorously with a fork for a minute. Refrigerate overnight.
In the morning, blend in a high-speed blender one cup of mango with the chia gel, vanilla, Stevia (or other sweetener) and a pinch of salt until creamy.
Divide into four bowls then top with remaining diced fruit and serve.
Vietnamese salad
Try this recipe adapted from Going Raw by Judita Wignall (£16.99, Quarry) which packs a zingy punch with lots of fresh herbs and Asian flavours.
Ingredients
3 cups of bok choy leaves
3 cups of Chinese cabbage
cup of roughly chopped watercress
1 cup of julienned carrots
cup of chopped cucumbers
1/2 cup of thinly sliced radishes
Handful of basil, torn
Handful of mint, torn
Handful of coriander, torn
1 shallot, finely sliced
Directions
Combine all the above ingredients with a dressing made from lime juice, brown rice vinegar, sesame oil, palm sugar, grated ginger, crushed garlic and sea salt. • Allow to sit for 15 minutes for the flavours to mingle.
Toss and serve.
No-fried like beans burritos
“This simple and delicious recipe is so good, you will not miss the regular cooked burrito!” says Tera.
Ingredients
2 cups of soaked sunflower seeds (11/4 before soaking)
2 tbsps of raw tahini
1/3 cup of water or more if necessary
1 tbsp of onion – yellow or white
1 tbsp of chili powder
2 tsps of cumin
1 tbsp of sea salt
1/4 tsp of honey
A pinch of cayenne pepper if you want it to be spicy
Directions
Rinse the soaked sunflower seeds and place them in a food processor. Mix all the ingredients to create a creamy mixture. You can add more spices and a drop of olive oil if you wish.
Serve this bean mixture on a brown rice wrap or on soft taco shells with salsa, avocado and chopped up veggies.
3 of the best raw food juicers
1. The Green Power Kempo Juicer, £349
A good choice for those who want a multipurpose juicer that can also make nut butters, frozen desserts, noodles and more. This juicer gives the best possible nutrient extraction when making other juices.
2. The Omega VERT Juicer, from £359
For those who want a juicer that is just for juicing, this product will give excellent quality juice from all ingredients in extra quick time.
3. The L’Equip Omni Juicer, £189
This single Auger juicer is great for greens and wheatgrass as well as offering the other food homogenising functions that raw fooders look for.
For more details on all these products call UK Juicers on 01904 757 070 or visit ukjuicers.com
Natural health loves….
Want to go raw, but don’t know how to start? Check out new ebook Leah’s Raw Food Feast (£9.99) from food expert and founder of davidel.com, Leah Salmon. Her book contains loads of tasty recipes, tips, advice and five different meal plans, so you can start your journey with all the tools you need.
Article by
Stephanie Holland
Article by
Stephanie Holland
By Stephanie Holland
