gorawmagazine issue001 july 20131

7/27/2019 GoRawMagazine Issue001 July 20131

1/46

GoRaw!

Stories ofRAWTRANSFORMATION

EQUIP YOURSELFThis simple checklistwill get you started

TRAVELLING RAWHow to do it theorganised way

MY EXTRAWDINARY LIFEMeet Jeff Ng, The Asian Raw Chef

18RECIPESHEETS

to print out& keep

DELICIOUS RECIPES RAW TRANSFORMATIONS REAL-PEOPLE, REAL-LIvES ASk THE ExPERTS RAW kIDS

Iid

Raw inspiration, recipes & know-how or creating an extrawdinary lie

ISSUE1|JULY 2013


2/46go raw! magazine issue JuLY 20 1

To those o you who already know me, it will come as

no surprise to hear how excited I am about this very rst

issue oGo Raw! magazine.

Borne o my desire to make raw ood easy and accessible

or everyone everywhere (we are truly international this

rst issue is going out to no less than 50 countries),

I believe that we have done a antastic job o starting as

we mean to go on. This is the raw ood magazine that you

reallycan pass on to your brother/sister, parent, neighbour,

work colleague (etc.) and eel condent that theyre going

to be genuinely inspired about the thought o introducing

more raw ood to their diet.

This is our promise:To make raw ood the most easy

and enticing eating choice on the planet.

Its been a long time coming, and its time.

In act, honestly, I think its well beyond time; its positively

overdue.

Go Raw! takes a stand or raw ood becoming

mainstream. My thinking behind this is simple: how

crazy is it really, to want to look good, eel great, have

enough energy to get through a day (and moreover tocreate a great day andstillhave energy let at the end

o it)andto be the most healthy, happy, energetic

version o ourselves? It seems bizarre to me that we as

human beings would settle or anything less, and yet most

o us do However, most people (including those close

to us) simply dont know what else there is or i they do,

how to make it work in their own lie. And so its time or

this to change, and Go Raw! will speak to anyone looking

to become happier and healthier, and who, deep down or

totally consciously, may dream o living an extrawdinary

lie as a result.

Indeed, extrawdinary is my vision or you. In act,

extrawdinary is my vision or everyone. I personally started

on this journey 21 years ago and have never doubted its

ecacy or a second, because this very normal, shy but

passionate young woman has become her own version o

extrawdinary over the years (largely thanks to the dietary

changes I made), and as clichd as it sounds, i I can do

it, so can you.

What started as a personal vision or mysel

has become my vision or humanity.

WelcomeThe truth is that or every meal that we choose raw, the

ripple eect is more vast and ar-reaching than any o us

can possibly know or imagine. Not just or ourselves and

our own potential, but truly or the planet as a whole.

I you are new to raw ood, I recommend that you start by

going raw or yoursel. Be as selsh as you like because

truly everyone gets to benet! The more alive, excited

and inspired you eel by what you eat and the lie you are

creating because o it, the more you inspire others to do

the same. In doing it or yoursel, you really do do it or all

o us.

Whether its a smoothie instead o a coee, or a ull-blown

transition to a raw ood liestyle; or me personally its not

about how raw you go. For me, its about how much will

you allow yoursel to be truly nourished by what nature

has prepared or you, how much genuine goodness you

will allow into your body and your lie, and ultimately what

you will do with that.

And later on, when your well is ull, one day you might just

nd yoursel thinking, how much good can I give back to

the world? because you will have so much more to give

than you do today.

Wherever you stand right now in raw ood virgin territory

or as a long-time raw ood lover Go Raw! is or YOU.

My desire or you is to drink this issue up, to take what you

need and bring it alive within your lie so that you can look

and eel the way that you really want to look and eel.

So without urther ado, once again welcome, and

I hope Go Raw! inspires you to become even more

extrawdinary than you already are today.

Radiantly yours,

Karen Knowler

Founder & publisher



In this issue

3 BOOK REVIEW

Good Raw Food Recipes

by Judy Barber

PRINT-OUT-&-kEEP RECIPES

4 SIMPLE BREAKFAST

Fresh Fruit Salad with Macadamia

Cream

5 BEAUTIFUL BREAKFAST

Vanilla & Blackberry Chia Porridge

6 KIDS BREAKFAST

Vanilla Honey Heaven

7 MAN-FRIENDLY BREAKFASTHemp Granola

8 QUICK & EASY LUNCH AT HOME

Mango, Tomato & Avocado Bowl

9 LADIES WHO LUNCH

Vegetable Teriyaki with Riesling

10 ADULT LUNCHBOX

Not Tuna Salad Sandwich with

Chocolate Bite-Sized Butter Balls

12 KIDS LUNCHBOXSummer Lunchbox Ideas

13 100% RAW DINNER WITH

COOKED VARIATION

Pasta with Pesto

14 100% RAW DINNER

Grilled Summer Veg Pizza

16 QUICK DESSERT

Strawberry Ice-Cream

17 DECADENT DESSERT

Summer Berry Cheesecake

18 SEXY STAPLE

Almond Milk

19 ENTERTAINING IN THE RAW

Super-Quick Summer Party Menu

RAW INSPIRATION

22 EQUIP YOURSELF!

Your Raw Kitchen Starter Checkl ist

23 RAW NUTRITION

Magnesium

24 RAW INGREDIENTS

Cacao

25 MY RAW KITCHEN

Deborah Durrant, UK

27 RAW TRANSFORMATION STORY

Alicia Morrow, USA

29 RAW TRANSFORMATION STORY

Donna Kasuska, USA

31 MY RAW LIFESTYLE

Iris Huebler, New Zealand

32 MY EXTRAWDINARY LIFE

Je Ng, Singapore

34 MY RAW BUSINESS

Barbara Fernandez, UK

35 RAW & FAMOUS

Feeding the Stars

36 ASK NINA

Travelling Raw

38 ASK THE EXPERTS

Children & ruit; natural radiance; growing

own ood; vegan wines; blenders; arthritis;

thyroid issues.

41 RAW LIFESTYLE

Create a Radiantly Healthy Summer with

these Seven Exquisite Sel-Care Tips

42 NATURAL BEAUTY

Sun Protection in the Raw

43 BODY & SOUL

The 7 Principles o Raw Beauty

44 Healthy Kids Fun Page

Go Raw! is published by

Karen Knowler and is a

bi-monthly publication createdor everyone interested in

eating more raw and living

oods in a way that is realistic,

doableandinspiring.

DISCLAIMER: The techniques andadvice described in this publicationrepresent the opinions o eachauthor based on their experience.

The publisher expressly disclaimsany responsibility or any liability,loss or risk, personal or otherwise,

which is incurred as a result ousing any o the techniques, recipesor recommendations suggestedherein. I any doubt, or i requiringmedical advice, please contact theappropriate health care proessional.

CONTACT US:

gorawmagazine@

therawoodcoach.com

Go Raw! Magazine

First Floor Barn A | Dixies Barns High Street | Ashwell | Herts SG7 5NT | UK

Telephone: +44 (0)1462 743 386



Good Raw Food Recipes:Delicious Raw Food & Living Foodor Energy & WellnessJudy Barber

I know Im not alone. When I seea new raw ood recipe book, Iam automatically intrigued, curious

and hungry to know more. I am

also asking, What makes this one

special? and, would I want to

own this?

For me, a good raw ood recipe

book is not about it being beautiul

(although that denitely is a plus);

it is one I will actually use. This

sounds obvious, but even then its

not just about the recipes looking or

sounding delicious enough to try

ormat counts or a good deal too.

In the case o Judy Barbers Good

Raw Food Recipes, I love the size and

ormat o this book. Not too big, not

too small (its an inch taller than the

length o my hand), theres a tactile

quality about it that makes you want

to pick it up a good thing, becauseall too many raw ood recipe books

are let on the shel, oten simply

because they dont lend themselves

well to actually being used.

Because this is a spiral bound

book, its totally useable, and the

beautiul cover also invites us in to

discover what treasures lay beyond.

Ill be honest. From the title I

expected just recipes. But once

inside you discover that theres a

good amount o useul inormation,

tips and tidbits that add a lot o value

to the book without detracting rom

the recipes. In including this, I eel

Judy has done a great service to

those or whom this is their rst raw

ood recipe book.

Containing just shy o an

impressive 200 recipes, this juicy

book covers the whole spectrum o

raw ood recipes rom soups to main

meals, sweet treats, drinks, dips and

more, with particular emphasis on

health and taste. As a Hippocrates

Health Educator, Judy keeps herrecommendations clean, generally

green-based and health-orientated

without compromising on favour.

There is also a special note or all

recipes which are protein rich

a great idea or those especially

concerned with protein.

It is clear rom reading that Judy is

not only passionate ood and health,

but also about helping and inspiring

people to have a go at home. She is

keen to point out What I am not is a

raw ood che. My experience is rom

making ood to eat at home, and

teaching people how to prepare ood

to eat at home.Aesthetically speaking, this guide

has enough photos to whet the

appetite but is rst and oremost

unctional. There is no wasted space

with an average o three recipes per

double-page spread with enough

ingredients to create the desired

taste, but not too many as to be

overwhelming.

For raw ood newbies I think this

book would be a great early buy;

dont be put o by the occasionaluse o unusual or not commonly

ound ingredients Judy assists you

with this. For the more experienced,

I would say theres always more

to learn and everyone can learn

something new rom Judys treasure

trove o knowledge.

Order rom: Kindle & printed book rom

Amazon. Spiral bound ull colour version

romwww.goodrawoodrecipes.com

BOOk REvIEW



Fresh Fruit Salad with Macadamia Cream

Although simple, this is a really special dish and it can sere many purposes or you, as a great

breaast dish or a light tea and haing the macadamia topping will help you to mae the transition

bac rom heaier oods to the lighter more cleansing ones.

EQUIPMENT

Blender

INGREDIENTS

For the ruit salad

a lct y vt

t chppd p t bt-

d pc d pt t

bl, d

btlly plt.

For the cream

o hdl

cd t

Jc hl

( hl dpd

jc)

24 l mdjl dt

( 48 ll kd )

sll pc vll b

(ptl)

Seres: 12 DIRECTIONS

1 Prepare your ruit salad using a wide range o resh juicy ruits o your choice.

A good starter mixture might be: Banana, orange, apple, strawberries,

nectarines and blueberries.

2 Next, make your topping by blending all ingredients together until a thick creamy

mixture is created.

3 Taste test beore using. Add more o whatever you need according to your

tastes. You might want to add a pinch o healthy salt just to bring out the favours

a little more.

4 Serve your ruit salad and top with a good healthy dose o the macadamia

cream. I promise youll love me orever or this!

ADDITIONAL NOTES/TIPS

The Macadamia Cream recipe will keep or about 23 days in the ridge.

Great or topping some breakasts or something a bit more sustaining, or why not

throw a tablespoon or two in your ruit smoothie?

Karen Knowler is the Director o The International Association o Raw FoodCoaches & Teachers, ounder o International Raw Food Day and creator andpublisher oGo Raw! magazine. With two decades o experience eating a high/all raw ood diet, Karen has been a major player in the raw ood movement since1998 and has trained over 500 coaches and teachers worldwide to bring raw ood

to the mainstream. More inormation at www.karenknowler.com.

SIMPLEBREAkFAST

RECIPES



Vanilla and Blackberry Chia Porridge

This anilla porridge is so smooth, gorgeous and, I thin, pretty unbeatable. The anilla and

blacberries add a touch o decadence. I loe this sered with maple syrup. This is perect i you are

in a hurry in the mornings as you can mae it the eening beore.

EQUIPMENT

A large glass jar with

well-tting lid

INGREDIENTS

60//3 cp ch d

500l (2 cp) ld lk

Th d vll pd

Blckb d pl

yp t v

Seres: 23

DIRECTIONS

1 Place the chia seeds with the almond milk and vanilla seeds in a large glassjar with the lid screwed on tight. Give it all a good shake so that the chia seeds

are well covered by the liquid.2 Leave it or at least 45 minutes or the chia seeds to absorb the milk. It will

swell up and look a little like cooked tapioca when it is ready.

3 Spoon into bowls and top with blackberries and maple syrup to serve.


This should be enough or 2 3 people and will keep or a day in the ridge.

Substitution: you can use ltered water or a less rich porridge.

Advance Preparation: I make this the night beore and leave it in the ridge overnight

so my porridge is ready or breakast.

Deborah Durrant runs Deliciously Raw, based in Gloucestersh ire, UK. She runs rawche and raw desserts training intensives, one day classes, one to one sessionsand raw pop up dining events. She trained with Matthew Kenney in Caliornia andis a Qualied Che in Advanced Raw and Living Cuisine.

More inormation at www.deliciouslyraw.co.u

BEAUTIF

ULBREAkFAST

RECIPES



Vanilla Honey Heaven

This recipe is great or children but also adults too. As it is a rozen breaast (coming in the orm o a drin)

its typically best sered during warmer weather. A truly delicious treat or all o the amily.

EQUIPMENT

Blender

INGREDIENTS

2 b

cp t

2 Tblp hy

2 Tblp vll xtct

Tblp ch t

btt

Seres: 1

DIRECTIONS

1 Blend all o the ingredients on high-speed.2 Pour your banana smoothie into a glass.3 Add a thick straw and enjoy!

ADDITIONAL NOTES/TIPSAdd your avourite green superood powders or some extra tasty goodness.

Nina Dench is a raw ood coach and teacher whose brilliance is in makingdelicious sweet treats or everyone, with her specialism being assisting parentsin their quest to eed their children more raw ood and to successully eed aamily high-raw.

More inormation at www.NinaDench.com

kIDSBR

EAkFAST

RECIPES



MAN-FR

IENDLYBREAkFAST

Hemp Granola

This is a classic raw breaast with a high protein twist; hemp seeds are 33% protein, Sun Warriorprotein

powder is a massie 85% pure protein and the nut mil you sere with this cereal will only add to that prole.

The bonus is that its also delicious, easy to mae, eeps well and een though its designed with men in mind,youll nd that the whole amily will loe it.

EQUIPMENT

Food processor

Dehydrator

INGREDIENTS

cp cc b

cp lb

cp bl t

cp hlld hp d

cp cct

tp vll pd

cp cct k

cp vll Sun Warrior

pt pd

cp j b

cp lc

/3 cp p t

Seres: 610

DIRECTIONS

1 Grind all ingredients, except the water, in ood processor until slightly broken

down but still a bit chunky.2 Add water and pulse to combine.3 Transer to a non-stick lined dehydrator tray and dry on 118F or 10 hours.

4 Ater 10 hours, fip onto the mesh and continue drying or additional ve hours

or until dry throughout.


Will store in an airtight container or up to three weeks.

Russell James strives to share the abundant options that raw ood oers.Whether its a sexy salad or a show-stopping dinner party, your meals can bedelicious and amazingly healthy. Today Russell teaches raw ood to thousandso people worldwide through his television show, podcasts, eBooks, live classesand home study courses.

More inormation at www.TheRawChe.com

RECIPES



QUICk&

EASYLUNCHATHOME

Mango, Tomato & Avocado Bowl

Ie inented a summer treat that I call Chop Bowls. They are quic, satisying and equipment-ree meals.

The simple act o dicing each o the three ingredients into similar size squares can hae a truly calming eect

on an otherwise busy day. With no noise rom electronics, and little, i anything, to clean up, you can createa Zen-lie eperience or yoursel i you wish. Note that I include seeral ariations o this simplest o all recipes

all ull o faour.

EQUIPMENT

Sharp knie

INGREDIENTS

d p tt,

chppd t ch cb

d , chppd

t ch cb

d vcd, chppd

t ch cb

60 h t bl

lv, t p (ptl)

Pch lt

tp

c

optl: tp

blc v

Seres: 1-2

DIRECTIONS

1 Once all o your ingredients are chopped to inch cubes, place in a bowl and

stir gently. Allow the favours to mingle or 1530 minutes (or not!).2 Serve on its own in a bowl, or over mixed greens or sprouts.


Variations:

Mango, tomato, cucumber, with sea salt and curry powder or cumin.

Papaya, tomato, avocado, with lemon juice.Cucumber, tomato, avocado, with a small amount o onion and a dash o salt.

Nomi Shannon is a long-term raw ood teacher and author who teaches busywomen wise diet and health solutions so they can live the lie that they desire.Nomi also assists raw ood enthusiasts to bring out their natural brilliance andoriginality in order to make a living as a raw ood teacher.

More inormation at www.rawgourmet.com

RECIPES



LADIESWHOLUNCH

Vegetable Teriyaki with Riesling

This is one o the Living Light Culinary Institutes tried and true recipes with an Asian faour. Its so easy to

whip up, and with an etra dash o cayenne or a tiny bit o chili, this dish is a downright dream with a glass o o

dry (semi-sweet) or kabinett Riesling.

EQUIPMENT

Blender

INGREDIENTS

For the Teriyaki Sauce

cp t

cp l

cp v ct

Tblp l jc

2 Tblp pd

2 tp td h

tp ttd

l, ptl

1/8 tp cy

6 clv lc, chd

For the Vegetables

cp p, lvd

cp lcd htk

h (lcd thck)

cp thly lcd bbyBk Chy

cp b pt

(ptl)

cp bccl, cld

t, ct t vy ll

pc

d bll ppp, fly

jld

cp thly lcd cly

(lcd c)

d , fly jld

ct, fly jld

For the Pineapple Skewers

2 x 6 ch k

l pppl, pld,

cd, d cbd

Seres: 6

DIRECTIONS

1 To make the Teriyaki Sauce, place the ingredients in

a blender, and process briefy until smooth. (Do not

overblend, which incorporates too much air.)2

Place the pineapple cubes in a large bowl, pour themarinade over them, toss, and allow to sit at room

temperature while you prepare the vegetables.3 Prepare the vegetables as directed and place them

in a medium bowl.

4 Skewer the pineapple, placing our to six pieces on each skewer, leaving one

end o each skewer ree to use as a handle. Place the skewers on a non-stickdehydrator sheet in a dehydrator set at 125F or 12 hours.

5 Add the vegetables to the large bowl with the marinade and toss very well.

Transer the vegetables to a glass baking dish. Place the dish in the samewarm dehydrator (set at 125F) or 30 minutes to two hours, or in a warmed

oven (preheated to warm and turned o) or 30 minutes prior to serving.

6 Serve the warm pineapple skewers on top o the warm vegetables.

Simone Baldwin is a wine specialist and a Living Light Culinary Institute certiedRaw Rood Che and Instructor. Raw and Wine is a teaching, coaching andconsultancy business dedicated to those who seek to dramatically enhance theirquality o lie using a plant based raw ood diet along with the added enjoymento wine i desired.

More inormation at www.rawandwine.com

For the ladies who lunch, (mysel included), Rieslinghas much to oer as it is not only very ood riendly, butthe alcohol volume in these wines are lower than most,making it the perect choice or a day time tipple. A glasso Riesling will give you a spring in your step instead osending you to snoozeville! One o Rieslings many charmsis its ability to extract the minerals and trace elements inthe soil, oering a complete refection o the vineyard inthe glass. It is made across the entire spectrum o styles,rom crisply acidic, dry and finty, through to riper, medium-sweet as well as the most transcendental o sweet wines.Although its homeland is Germany, Riesling grows justabout everywhere. Having said that, it thrives in a coolerclimate where it can produce a bone-dry wine, howeverthe o dry/semi-sweet style paired with spicy Asian cuisine,raw or otherwise is a gastronomy go-to.

RECIPES



ADULTL

UNCHBOx

NotTuna Salad Sandwichwith Chocolate Bite-Sized Butter Balls

NotTuna Salad Sandwic

EQUIPMENT

Food processor

INGREDIENTS

Bd pt: dhydtd cck, jc lc,tt lc, d bll ppp lc, tp

tb lc, t ptt t qh lc

cp d, kd 6 h vht

cp ld, kd 6 h vht

2 Tblp t

2 tlk cly, cd

Tblp , cd

cp ply, cd

tp dd t

Tblp l jc

tp pdd dl

tp lt my (ptl tpp bl)

Seres: 12

Mayonnaise

EQUIPMENT

Blender

INGREDIENTS

cp ch, cd t, cbt,kd 46 h pbl

l l, jc

cp t

tp lt

Tblp ttl yt (ptl) th v

chy v

tp ppl cd v

ext t dd

Seres: 12

DIRECTIONS

1 Select and prepare an option or your bread.

2 To create the tuna, place sunfower seeds, almonds,and water in ood processor and process into a paste.

3 Transer to a small mixing bowl and stir in remaining

ingredients. Mix well.4 Adjust seasonings to taste.

5 Top with Mayonnaise or stir in i desired.

DIRECTIONS1 Put all ingredients into blender.

2 Blend on high speed or several minutes. Mixture

should be thick and creamy.3 Adjust amount o water or desired consistency.


Other nuts like pine nuts, Brazil nuts, or almonds can

be substituted or the cashews or macadamia nuts (the

resulting mixture will not be as white and creamy and the

taste will be somewhat stronger).

For cheddar cheese mayo, use red bell pepper and

reduce the amount o water.

Maing nutritious lunchtime meals doesnt hae to

consume all your time and energy. Many recipes are

quic and easy to mae and can be put together in

510 minutes. A sandwich is one o my aorite grab

n go options. Just open the rerigerator and decide

which egetable appeals most as the bread or

outer wrapping. I must admit, I usually choose those

requiring the least amount o wor lie red bell pepper

and collard greens. Jicama taes a little longer to peel

and slice, but it deliers a really satisying crunch.

Enjoy this insulin-riendly, quic and easy

sandwich and ollow it up with a simple and satisying

chocolate bite or dessert!

RECIPES



EQUIPMENT

Mixing Bowl

INGREDIENTS

2 Tblp ld

btt, th

tblp cb

cc pd

tblp fly hddd

cct

pch lt 6 dp st L whl

L stv Cctt (

chclt v y hv

t)

optl: 2 dp pppt

tl l

Seres: 12

DIRECTIONS

1 Whisk or stir all ingredients in a bowl with a ork until the mixture comes

together.

2 Add a ew drops o water i needed to make mixture stick together.3 Once ingredients are mixed, roll into bit-sized balls.4 (Optional) Roll in additional coconut.

5 Freeze or 30 minutes. Enjoy!

Dr. Ritamarie Loscalzo, MS, DC, CCN, DACBN, combines the ancient healingwisdom o whole resh oods and herbs with modern scientic research to helppeople recharge their energy and reclaim their lives. To learn more and getstarted on 7 Simple Strategies to Jumpstart Your Energy Practically Overnight,visit www.DrRitamarie.com.

Cocolate Bite-Sized Butter Balls

ADULTL

UNCHBOx

RECIPES



kIDSLUNCHBOx

Summer Lunchbox Ideas

Summer is the perect time to introduce a raw paced lunch to your children. The sunshine accompanied

by a supply o delicious ripe berries and sweet egetables guarantees a warm welcome to raw ood.

A well thought out lunch will gie your child energy and nutrients to see them through the aternoon.A lunch that is ull o jun lie zzy drins, crisps/chips, processed snacs and cooies is high in sugar, salt

and at. These will zap your childs energy and reduce their mental abilities, resulting in irritability and poor

concentration. How well your child does at school will greatly depend on what they eat at lunchtime.

Summer is a great time to encourage your children to grow their own lunch. Peppers, tomatoes, mied

leaes and strawberries are easy to grow in gardens or in pots i you haent got any garden space. Children

loe to grow their own herbs too common aourites include chies and mint. Children get a real buzz o

satisaction rom growing and eating their own ood!

The ollowing ideas will enable you to create a great summertime lunchbox that any child will love.

1 Fresh Fruit Juice

Create one together in the evening. Pour the juice into a bottle and place in the ridge. My son loves to make raw

lemonade and simply mixes still or sparkling water with lemon juice and a sweetener. This is delicious when let in

the ridge to chill overnight. Another great summer option is orange and raspberry juice.

2 Berry Bowl

Let your child choose, wash and place their avourite berries in a tub with a lid. We enjoy a berry bowl lled with

blueberries, raspberries and strawberries.

3 create your own salad

Let your child pick rom all the ingredients in your ridge to make their very own bright and beautiul creation!

Remember to encourage them to pick herbs and salad leaves rom your garden too.

Taste: I your child is new to eating more raw oods think in terms o a ew leay greens and lots o sweet tasting

salad ingredients like carrots, orange/red/yellow bell peppers, cherry tomatoes and cucumbers.

Colour: Its important to consider the colour o your childs salad. Make it bright and beautiul.

Teture:Think careul ly about the way you prepare the salad. Some children love grated carrot but would never

bite into a carrot stick.

Etras: What will jazz up the salad and make it sing? Perhaps your child loves raisins, nuts, olives or sunfower

seeds.

Cooed:You might choose to add something cooked to your childs salad. We like to add butter beans,

chickpeas (garbanzos) or red kidney beans.

4 something crunchy!

Encourage your child to choose their own raw crackers or crisps. Older children can learn how to make these with

you as a great weekend project.

5 raw caroB or chocolate treat

There are plenty o recipes to choose rom here. Perhaps you and your child could prepare chocolates at the

weekend together beore watching a movie and enjoying some o them!



RECIPES



100%RA

WDINNERWITHCOOkEDvARIATION

Pasta with Pesto

This recipe has won oer more raw-resistant people than any other. Why? Because it tastes just lie traditional

Italian ood. Sere with both raw and gluten-ree cooed pasta. Be warned! Mae plenty o raw pasta, your

guests will want to try it and they will lie it! Its important to prepare this dish in the correct order. Mae thePesto rst. Once spiralized, the courgette (zucchini) will weep; simply pour the prepared pesto oer it and

toss, the oil will seal in the moisture and your raw pasta will hold up until meal time.

EQUIPMENT

Blender

Pasta cooking pot

INGREDIENTS

For the Pesto Sauce

2 Tblp p t

6 Tblp xt v

lv l

clv lc

6 Tblp chppd

h bl ( t tt)

Tblp chppd

ply

Pch lt

Maes: cup

For the pasta

a c, v chp d

cch. a d dh,

ctt (cch) p

p.

i y hv pl lc,

pl ldcc th

tht t k y th

phtt-lk td. i

t, ply vtbl

pl t k l

td th ll lth th

ctt.

DIRECTIONS

1 Blend all the Pesto Sauce ingredients until very smooth. I sauce is too thick,

add a bit o warm water.2 Place pasta in a large bowl. Immediately toss in the Pesto Sauce.3 Serve either in a large amily size pasta bowl, decorated with some small

tomatoes, and basil leaves with a sprinkle o pine nuts, or serve on individual

dinner plates.4 Serve a simple salad alongside your pasta.

ADDITIONAL NOTES/TIPSFor the cooked version, there is no need to heat the sauce it will warm up rom

the hot pasta. Note: For some blenders there is not enough o the pesto mixture to

cover the blades, so the blender wont work properly. In that case, double the recipe.

The sauce will keep or several days in the rerigerator or it can be rozen.

Nomi Shannon is a long-term raw ood teacher and author who teaches busywomen wise diet and health solutions so they can live the lie that they desire.Nomi also assists raw ood enthusiasts to bring out their natural brilliance andoriginality in order to make a living as a raw ood teacher.

More inormation at www.rawgourmet.com

From Raw Food Celebrationsby Nomi Shannon and Sheryl

Duruz 2008, Boos Alie

RECIPES



100%RA

WDINNER

RECIPES

Grilled Summer Veg Pizza

Summer eels lie such an abundant time or produce. Its denitely my aourite time to be raw, and a time

where I eel most creatie. This grilled summer eg pizza is the perect way to mae use o such abundance

and spend those etra hours o daylight creating something special or your amily.

EQUIPMENT

High-speed blender

Food processor

Dehydrator

Pizza Base

INGREDIENTS

Wet ingredients

cp ih l*

cp t

2 cp ctt (cch), pld d chppd

/3 cp lv l

Tblp ppl cd v

tp lt

tblp ttl yt

Dry ingredients

cp ld

cp t

Tblp pyll pd

*Or substitute or an extra 3 tablespoons psylliumhusk powder, added to the dry ingredients.

Maes 8 slices

DIRECTIONS

1 In a high speed blender process the wet ingredientsuntil smooth.

2 In a bowl, mix together the dry ingredients and

add the wet to the dry. Mix with your hands untilits combined. Leave to thicken into a sot dough

consistency.

3 Once set, knead it a ew times, place on a non-sticksheet and then, with damp hands, press the dough

into a base about thick.

4 Alternatively, press dough between two non-stick

sheets and roll with a rolling pin.5 Once its the shape and thickness youd like, place in

dehydrator on 115F or ve hours.

6 From here you can add the sauce (see recipe below)and veggies, then dehydrate or a urther hour.

Sweet Balsamic Pizza Sauce

INGREDIENTS

Wet ingredients

2 cp v pd chy tt y vt

tty tt

2 d bll ppp, d-dd d chppd

l d , hl t chppd d th th

hl thly lcd

cp ttl yt k

cp blc v

clv lc, pld

Tblp hly d l d

Tblp pd

2 Tblp hlthy lt

Tblp kd t ppk

DIRECTIONS

1 Place all ingredients except thinly sliced red onion intohigh-speed blender and process until smooth, or you

can leave it slightly chunky i youd like.

2 Transer to a shallow bowl and mix through the

reserved onions.3 Place the entire bowl o sauce into the dehydrator on

105F and allow to dehydrate or 10 hours, stirring

occasionally, or until its reduced by hal and is thick.It will also thicken as it cools. Set to one side until the

remaining components are ready.



Russell James strives to share the abundant options that raw ood oers.Whether its a sexy salad or a show-stopping dinner party, your meals can bedelicious and amazingly healthy. Today Russell teaches raw ood to thousandso people worldwide through his television show, podcasts, eBooks, live classesand home study courses.

More inormation at www.TheRawChe.com

Roasted Veggies

INGREDIENTS

Veggies ingredients

8 chtt h,qtd

lk, chppd

bll ppp, d-dd d

hly chppd

cp chy tt ct

t qt

l ctt (cch),

lcd t d

chppd t chk

Marinade ingredients

/3 cp lv l

cp t cp ppl cd v

clv lc, c pld

2 Tblp h cd

Tblp h cd

y

tp h d

blck ppp

DIRECTIONS

1 Marinate the veggies or a minimum o 4 hours in a warm place, like on top o

the dehydrator or marinate overnight in the ridge.2

Once marinated, scoop out the veggies and place onto a solid dehydrator traywith a little o the marinade juices. Dehydrate 4 hours on 115F, rotating the

tray hal way through so they dry evenly, or until the veg is wilted and has acooked consistency.

3 Place to one side until you are ready to compose the pizza.

To compose te pizza1 Spread the sauce onto the base using the back o a spoon or a cranked

spatula.2 Evenly spread the roasted veggies and then top with a cheese o your choice

(optional).

3 Dehydrate the pizza or an additional two hours on 115F or a great, cooked

taste.4 Finally, top with cheese i you are choosing to add it.

5 Cut into generous portions and serve with a drizzle o fax oil and dried chili

fakes.

RECIPES

100%RA

WDINNER



QUICkD

ESSERT

RECIPES



Strawberry Ice-Cream

Gie me a sunny day with strawberry ice-cream and Im in heaen, and you will be too when you try this

ice-cream! Its so quic and easy to mae. Just be prepared and hae lots o rozen strawberries in your reezer.

Youre going to want to mae this recipe again and again!

EQUIPMENT

Blender

INGREDIENTS

or the Strawberry Ice-Cream

4 cp tb

cp t

cp ch t

cp v yp

tp vll xtct

Pch hlthy lt

or the Toee Sauce

cp ld btt

cp pl yp

Pch hlthy lt

Seres: 12 scoops

DIRECTIONS

1 Remove the strawberries rom the reezer and set them aside to thaw a little.

2 Blend the remaining ingredients or the ice-cream until smooth.3 Add the rozen strawberries.

4 Blend on high-speed or a ew seconds.

5 Serve immediately.6 Place all o the Toee Sauce ingredients in a bowl and mix with a ork.7 Store the Toee Sauce in a jar in the rerigerator.



DECADE

NTDESSERT

RECIPES



Summer Berry Cheesecake

You just cannot beat a mied berry cheesecae in summer wheneer the mood calls or a little summer

lightness. The sharpness o the berries cuts through the richness o the cheesecae and its perect summer

pinness is just loely or aternoon tea in the garden with amily or riends. Personally I cannot see the pointo a meagre cheesecae layer when using berries; hence this cheesecae has a sizeable layer that you can

irtuously sin your teeth into.

EQUIPMENT

Food processor

Blender

9 spring orm cake tin

INGREDIENTS

or the base

2 cp pc, dy

5 mdjl dt

2 tp l jc

Pch hlthy lt

or the flling

cp ch, kd

cp ld lk (

cp vl)

cp v yp

4 Tblp l jc

Tblp vll xtct

cp xd b, thd

cp d 2 Tblp

cct btt, ltd

Tp th dbl t

v (i d vl)

Seres: 8

DIRECTIONS

THE BASE

1 Pulse all o the ingredients together with 1 Tablespoon o water and press into

the bottom o the spring orm tin lined with baking parchment.

2 Place in the reezer to set.THE FILLING

1 Blend all the ingredients together except or cup o mixed berries and the

melted coconut butter.2 Then blend in the coconut butter until well mixed.3 Pour the cheesecake mix over the pecan crust.

4 Stir in the remaining cup o berries.

5 Leave in the ridge or reezer to set.


Substitution: you can use any type o rozen thawed berries instead o mixed berries.

Advance Preparation: I make this the night beore and leave it in the ridge overnight.

This will keep in the ridge or 45 days and in the reezer or 23 weeks.



SExYST

APLE

RECIPES



Almond Milk

Almond mil is really useul staple and can be used in chia porridge, cheesecae and een ice-creams. It is also

delicious in a chai latte, granola or smoothies.

EQUIPMENT

Blender

Nut milk bag

INGREDIENTS

or the base

cp ld, kd

p t 8 h d d ll

cld t

cp fltd t

Maes: 2 cups o mil

DIRECTIONS

THE BASE

1 Place the rinsed almonds in the blender with the water.2 Process until well blended and you have a smooth liquid.

3 Pass the liquid through a straining bag or a sieve lined with a ne meshed

cloth. You are aiming to collect a smooth white liquid which is the nut milk.

This will keep in the ridge or 23 days.



ENTERTAININGINTHERAW

RECIPES

Super-Quick Summer Party Menu

Raw Spinac DipYour carrot stics will neer taste the same way again! I actually loe this dip so much that the crunchy eggies

that I dip in taste great too, so eeryones happy. Its so easy its shameulBeing shameless mysel though,

I mae it or parties. People generally lie it whether they are accustomed to raw ood or not and they wont

now its raw unless you tell them! Great source o protein too (than you spinach and tahini) or carniores and

raw oodies alie.

EQUIPMENT

Food processor

INGREDIENTS

cp h pch

2 tt, hly chppd

cp ch

ll d , hly chppd

b pl th (p pl)

2 Tblp l jc

Dh pl yp, pch xyltl cct

pl

tp hlthy lt or ll pc h/

hydtd d .. dl

tp chl pd (ptl, bt v t

c kck)

Maes 2 cups

DIRECTIONS

1 Simply put all ingredients in ood processor and blendwell. Thats it!


Go easy on the tahini because otherwise it can overpower the rest. You can always add more.

Note: You can get raw tahini but i yours isnt raw, dont worry. The occasional condiment isnt going to negate all the huge

benets youll get rom all o that spinach! You can make a curried version o this spinach by substituting 1 tablespoon

coconut oil and 1 teaspoon o your avorite curry powder.



RECIPES

Marinated Veggies

Mi a ew ingredients together to mae a marinade

miture, chop up some eggies, toss them with the

marinade, and go out to shop, to a lm, to wor i

you must, whateer. Then come home and dig in! The

eggies will be sotened slightly, and they will hae

soaed up all o the loely faors. You can also just

leae them to marinate while you mae the rest o

your party dishes which wont be long, as each dish

only taes e minutes to prepare!

EQUIPMENT

Food processor (optional)

INGREDIENTS

2 Tblp lv l

Tblp l jc

l lc clv, chd tp lt

2 bll ppp, dt cl

2 d

2 ll ctt (cch)

2 d ct

optl: Hdl ld h

optl: sp cd (clt) h

Maes 4 cups

DIRECTIONS

1 Put everything except the vegetables in a large glassbowl and mix well.

2 Using either a knie and board or a ood processor,

chop all the veggies and add them to the marinade.3 Mix well and let sit or a ew hours to soak up the

favours, while you have un doing something else!


Great over Caulifower Rice (see recipe), in salad, and also

with both cooked and raw curries, stews and soups, which

will keep non-raw eaters happy, and you too, as you know

that these dishes are packed with nutrients or everybody!

Top your veggies with almonds and sprigs o coriander.

I Cant Believe Its Not Rice...(Its Cauliower!)

This is the astest and best instant rice I now. I use

it to accompany salads, curries and soups. I also put

some o this rice in non-raw dishes to get a bit o

goodness into some o my amily who dont always

want a ull raw meal. For eample i theyre haing

a cooed soup, I might put in a ew spoonuls. My

children still get some raw eggies that way but they

dont notice them as much, so they dont complain!

EQUIPMENT REQUIRED

Food processor

INGREDIENTS

o ll hd cl

cp d

ll d

ppl, cd d hly chppd

ct, hly chppd

cp h cd (clt) th hb

hdl ct, lt

2 clv lc

Tblp lv l

Tblp l jc ( , t tt)

Tblp t n shy, or tp

lt

Maes 3 cups

DIRECTIONS1 Put everything in the ood processor and process until

the caulifower is in small pieces. Scoop out and enjoy!


This is just one variation o rice you can swap round

many o the ingredients or add more goodies such as

thawed or resh corn kernels, broccoli, some red pepper,

pineapple chunks there are endless possibilities!

Ive sprinkled my rice with pomegranate seeds, which

make a deliciously sweet and crunchy garnish.




RECIPES

Aguas de Fruta (Fruit Coolers)

These coolers are easy to do, and so beautiul great

or children and parties, or een to mae breaast

more special. Any letoer cooler will eep happily in

the rerigerator or a day or two. They are best drun

nice and cold. Dont orget to garnish with a slice

o resh ruit, coctail stirrers, umbrellas, whateer

maes you eel estie!

EQUIPMENT

Blender

INGREDIENTS

For Agua de Limn (Lemon Cooler)

cp l jc, l jc xt

cp chlld t

2 Tblp hy, pl yp th lqd

t

6 c cb ( y bld dt bld c cb,

jt dd xt cp t)

Maes 4 cups

For Agua de Sanda (Watermelon Cooler)

2 cp chlld tl. Y tht t!

Maes 2 cups

For Agua de Pia (Pineapple Cooler)

2 cp h pppl chk

cp chlld t optl: Tblp hy, pl yp

th hlthy lqd t (Y t d th

y pppl t h)

Maes 2 cups

DIRECTIONS

1 Simply blend and serve. Thats it!


For the pineapple cooler, leave or about 20 minutes to

settle. Scoop most o the oam o o the top and you willhave a delicious elixir underneath! (I you do drink the oam,

youll get a nice yellow moustache which can appeal to

some younger drinkers!)

You can make loads o other ruit coolers: melon (as per

the watermelon recipe), oranges, strawberries and other

berries, pears, papaya, mango so do experiment!

Barbara Fernandez is the owner and creator oRawFiesta. A raw ood che, coachand speaker, Barbara specializes in super-ast, un and delicious raw ood recipesor time-challenged moms making multi-purpose meals or non-raw skepticsdisguised as partners, riends or small children.

More inormation at www.RawFiesta.com




EQUIP YOURSELF

Your Raw Kitchen Starter ChecklistSetting up a raw ood kitchen is exciting and upliting, especially when you are new to raw oods or taking your

diet to a new level. Nothing beats that eeling o starting aresh and knowing that rom here on in youre going to be

eating clean and healthy and youll have a kitchen to match!This checklist will ensure that your raw ood kitchen is

easy and unctional to use, so that eating raw to whatever degree you desire is easy, simple and un.

1 keep your ey pieces o equipment in a prominent and clear position, next to a plug point, plugged in

and ready to go or whenever the need strikes!

2 Net to each piece o equipment eep the releant oodstus and/or ingredients that you are going to

be using with that appliance. For instance, I keep all my smoothie ingredients and a big bunch o bananas

next to my blender, my ruit bowl next to my juicer and a chopping board next to my ood processor.

3 keep as much o the counter space completely clear as possible. This not only looks and eels better, but

it means there is never an excuse not to make something because o lack o space or having to clear up rst!

4 Group your oods into dierent areas. For instance, you might choose to keep all o your dried herbs,

spices and sea veg in one cupboard, with your superoods, favourings and natural sweeteners on a shel next

to your blender. You might have your salts, oils and sundried tomatoes in another corner where you might goto season dressings, dips or salads, and all o your nuts, seeds and dried ruits might be kept in a carousel.

5 keep a good clean supply o water in a prominent location so its always close to hand. There are many

ways to obtain good quality water. I advise NEVER to drink tap water; at the very least invest in a basic jug

water lter or investigate other more eective pure water systems like reverse osmosis.

6 keep your sharp nies in a drawer, a nie holder or on a magnetic wall hanging as close to your

chopping board as possible. This way you are always ready to chop and go!

7 keep a notepad and pen, chal board or pinboard

with blan paper and pen attached, close to hand

so that when you start experimenting you can make

notes or write down your new recipes as you go. Thisis also great or making sure you know what to buy or

order in when you run out o a certain ingredient.

8 keep your bowls, jugs and Tupperware containers

all in one cupboard so that you know exactly where

to nd them when you need them.

9 keep one drawer purely or housing

miscellaneous tools such as salad servers, a

hand held citrus juicer, your zester and grater, you

measuring cups and your spatulas, and any other

utensils that you use as part o your resh ood prep.

10 Find a sae and a clean place to house youraourite recipes, however avoid the temptation to

create clutter. Choose one or two requently used

books and keep the remainder led saely elsewhere.

When you hae made the necessary changes

to your itchen taing all o the aboe

into account, run it past the

all-important nal chec...

FINALCHECkQUESTIONS

Ismyitchenfunctional?

Doesitloospacious?

Arethingseasytogetto?

Aremyimportantaccessoriesandappliancesinclearviewand/oreasytoreachfor? Ismyfoodwellorganised?

Arecupboardsclear,clean&wellorganised? Aremylesshealthyfoodsanditchenappliancesharder(ifnotimpossible!)togetto? Doesitinspiremetotaecareofmyself?

Doesitloobeautiful?

HaveImadethemostofthisspace? HaveIsetmyitchenupforsuccessanddoesitinspiremetogetcreative?

Karen Knowler is the Director o The International Association o Raw FoodCoaches & Teachers, ounder o International Raw Food Day and creator andpublisher oGo Raw! magazine. With two decades o experience eating a high/all raw ood diet, Karen has been a major player in the raw ood movement since

1998 and has trained over 500 coaches and teachers worldwide to bring raw oodto the mainstream. More inormation at www.karenknowler.com.

go raw! magazine issue JuLY 20 22


24/46



Raw CacaoFood o the Gods

RAW INGREDIENTS

CACAO

Nina Dench is a raw ood coach and teacher whose brilliance isin making delicious sweet treats or everyone, with her specialismbeing assisting parents in their quest to eed their children more rawood and to successully eed a amily high-raw.


it th 8th cty ctt, L,

h clld th cc t Theobroma

Cacao. Theobroma d th

d d y hv lt tht cc

h pvdd th lttl tt hv.

Th hbl cc b ctd th

pd pbl v cc btt,

cc b, cc pd d chclt.

Cacao ingredients used in raw ood

preparation include:

Cacao butter a naturally occurring at

ound in cacao beans.

Cacao beans the seeds o the cacao

ruit. Also reerred to as cacao seeds

or chocolate beans. Cacao nibs are the

broken or smaller pieces o the bean.

Cacao powder this is a powder that

comes rom the ground up cacao bean.

ChocolateThe word cacao is synonymous with the

word chocolate. It is in chocolate alchemy

that the real magic o cacao resides and it

is here that people all over the world nd

great pleasure! Do you have a love aair with

chocolate? Most people do at some point

in their lives. You do not need to give up on

your love o chocolate just because you eatraw ood. I encourage you to try all types o

raw chocolate bars available until you nd the

right one or you. Some bars are gritty and

grainy, others are smooth and creamy.

Some taste strong and bitter while others

are sweet and lightly spiced. Trust me, a

chocolate adventure happily awaits you!

Friend or oe?Between 1650 and the late 1860s, cacao

was recommended by doctors and

pharmacologists as a health aid. Yet, insome parts o the world women were

once banned rom drinking hot chocolate.

Cacao has always been controversial and

nothing has changed even in the realms o

raw ood advocates! There are some who

love raw cacao and some who loathe raw

cacao. There are health proessionals who

recommend people eat it every day and

others who advise never to touch it.

So, can we have a healthy relationship

with raw cacao and raw chocolate? Here

I reer specically to raw cacao powder,beans and nibs. The truth is, everyone reacts

dierently to raw cacao. Some adults can eat only a small amount

because they then nd it dicult to get to sleep. Some people have

been known to use cacao because it helps them stay awake. Then

there are those o us who can sleep soundly no matter how much raw

cacao weve eaten! In short, discover what works best or you.

RecipesRaw cacao will greatly enhance a range o raw ood recipes. Below are

some suggestions that you might like to include in your own diet.

u r Cc Btt

Drinks: smoothies, raw style hot chocolates

Chocolate: raw chocolate (you can learn to temper raw chocolate

so that it has more o a smoothness and satisying snap) Sweets: Brownies, cakes, chocolates, chocolate sauce and spread

u r Cc nb

Drinks: smoothies

Sweets: Brownies, biscuits, cakes and chocolate - nibs will give

your raw treats an extra crunch

Use or decoration

Mix into fapjacks, granola or trail mix

u r Cc Pd

Drinks: chocolate milk, smoothies, raw-style hot chocolates

Spice: traditionally cacao powder was used as a spice in savouryoods and sweet oods

Chocolate: mix cacao powder with cacao butter and sweetener to

make raw chocolate

Ice-cream: mix into nut milk beore placing in an ice-cream maker

Sweets: Brownies, biscuits, cakes, chocolates, chocolate sauce,

chocolate spread, chocolate nut butter.



Ive always thought that thekitchen should be the heart othe home, and being a raw ood

che, I probably spend more timein the kitchen than most. Thats

why I really need or it to work or

me but also eel that I have room

to move.

I live in an old oresters

cottage in the Forest o Dean,

Gloucestershire, UK. What the

cottage lacks in double-glazing,

it makes up or in character.

Last year I had a wall removed

to extend our small kitchen into

the adjacent hallway to createa much bigger space. So I now

have a very large kitchen with

around 48 eet o work surace.

One o the joys o preparing ood

is having enough space to make

delicious ood easily, without

eeling like you are running an

assault course and constantly

clearing a space to make

something really simple.

To help me, I have divided my

kitchen into several preparation

MY RAW kITCHEN

Deborah Durrant shows us round herGloucestershire kitchen

INSIDEARAWKITChENwitints&tips

zones which I am convinced

helps to make kitchen-lie

more low stress: a dehydrating

zone with two 9-tray Excaliburdehydrators and space above

or storing my Parafexx sheets,

plastic wrap and baking

parchment, and a pull out shel

below to enable easy fipping;

a juicing and smoothie zone

with glasses stored on shelves

above which is where I house

my Vitamix blender and Green

Power masticating juicer; and

a larger ood prep area which

contains 2 Blendtecs, twisterjars, a Magimix Food Processor

and a small Cuisinartmini prep.

My dry ingredients (cacao,

nuts, oats, dried ruits, etc.) are in

clear jars on open shelves above

the ood prep area. It makes lie

so much easier to have things

within reach when Im creating

recipes, and I can also see at

a glance when Im running low

on items. Plates and bowls are

stored at eye level. I also have all

the raw desserts pantry powders

and botanicals within easy reach

in containers so I can easily

experiment with making lusciousdesserts.

My kitchen has three large

Belast ceramic sinks two at

one end and one at the other.

I have one extra-large sink

that enables me to completely

submerge and sterilise

dehydrator sheets and other

equipment. I chose lever taps

which are easy to operate with

elbows when you have sticky



MY RAW kITCHEN

hands that are covered in raw

chocolate!

A corner cupboard with a

carousel (that many people may

use or saucepans), is used or

spiralisers, cup measurements,

ring moulds, nut milk bags,

empty bottles or storing nut

milks and kilner (mason) jars or

ermentation and preserving. I

also have a pretty large spice

condiments cupboard again on

a carousel so its easy to peruse

and a cupboard dedicated

to cake and cheesecake tins in

assorted sizes well a girls got

to eat!

I use a sous vide or thermal

immersion and have some other

pretty cool pieces o kit or

advanced raw ood preparation.

I like to use them to add variety

and novelty to ood preparation

and some va-va-voom to raw

pop-up dining events. I also use

this kit when I teach people more

advanced raw ood techniques.

I have a Stoves cooker

which I dont use too oten other

than to heat up soups, temper

chocolate and warm chai lattes.

Consequently it still looks brand

new, although John, my partner,

uses it to make his curries. All

the pulses John uses are stored

together; I nd this the most

helpul when sharing a kitchen

with someone who doesnt

eat as much raw ood, as it

doesnt get dry goods conused.

However, the two reezers and a

large ridge are very well utilised

by both o us. I oten wish that

I had invested in a really large

ridge, although the one we have

is huge and should really be

adequate or our needs.

Finally, one o my avourite

places to perch must be the

large breakast bar which was

made rom two very large

pieces o oak. I can oten be

ound here settled on my lap top

languishing with a raw chai latte

and cinnamon roll, typing up a

recipe or two. It is also where we

sit to eat when my clients join me

or one-to-one sessions in the

kitchen.

Deborah Durrant runs Deliciously Raw,based in Gloucestershire, UK. She

runs raw che and raw desserts trainingintensives, one day classes, one to onesessions and raw pop up dining events.She trained with Matthew Kenney inCaliornia and is a Qualied Che in

Advanced Raw and Living Cuisine.More inormation at:www.deliciouslyraw.co.u


28/46go raw! magazine issue 27

I once heard Deepak Chopra speak

about what it would be like i we

already knew what our lives were

going to look like. He talked about

what a nightmare it would be to wake

up every day knowing what the day

held in store or us. I understood

what he was saying, because at one

point in time this was my lie.

For years, I woke up already

knowing that my day was going to

be predictably stale. My health, my

relationships, my work, and my home

lie were nothing special, and I didnt

see any reason why it was going to

get any better. Ater all, who was I to

live an exceptional lie?

I had resigned mysel to living

with the same digestive issues, the

same acne on my ace, the same

dark circles under my eyes, and the

same allergies, mood swings, and

excess weight on my body that Id

had or years. The people I interacted

with and my conversations withthem were going to be essentially

the same. I knew Id talk about how

dissatised I was with my lie, and

Id listen to others speak about the

same. I was living a lie o denial,

boredom, and repetition, and I didnt

see any way out o it.

I was all too amiliar with this

nightmare that Deepak Chopra

spoke o. In essence, at the age o

30, part o me had already given up

on my dreams, having great health,

and living a beautiul lie. I was numb

to what I truly desired, I was deeply

unhappy, and I knew deep down

inside I wanted something to change.

A small, quiet voice inside o me

asked me to look beyond the lie I

was living. I remember hearing it say,

You have to stop what youre doing

i you want to become who youre

really here to be, and to do what

youre really here to do. The truth

o those words scared me, but they

also inspired me to begin searching

or that special something that could

change everything or me. And so,

my journey began.

That small guiding voice inside o

me reminded me that I am the author

o my own story, and the creator

o my destiny. I I wanted my lie tolook dierent, I had to begin doing

things dierently. Shortly ater this

inner dialogue, I stumbled upon an

opportunity to participate in a two-

week raw ood cleanse. I knew very

little about raw oods, but I was open

to the idea o trying something new.

The timing couldnt have been more

perect.

I thought this raw ood cleanse

would support my body in

overcoming the long list o health

challenges I aced every day. I saw

this cleanse as a way to get my

physical body back into balance.

I didnt expect my experience to

take me any urther than this. I was

completely unprepared or the magic

that was about to be unleashed into

my lie.I jumped into the raw ood

experience wholeheartedly, and the

results were spectacular. My energy

skyrocketed, and my long list o

physical complaints dwindled, and

then disappeared completely. My

acne-prone skin healed and began

to glow. My eyes became bright

and sparkly. The excess weight my

body had held on to or years simply

melted away. My thoughts were

clearer, ocused and more positive.My fuctuating moods stabilized and I

elt like I was becoming a new person

rom the inside out. I was amazed.

I could eel my lie orce increasing

every day, and I had a new access to

an inner vitality I had long orgotten

was possible. As I continued to nourish

mysel with raw oods, my lie began

to open up and show me I didnt have

to keep living a lacklustre lie. The

possibility o new adventures and an

exceptional lie was calling me orward.

alc muxpctd Pblt


RAW TRANSFORMATION STORY

Before

After



29/46

Everything I was experiencing

was antastic, and beyond my wildest

imagination o what eating raw oods

could ever do or me. I was eeling the

best I had elt in decades and it was

simply extraordinary, but it was also

terriying. It elt like I had unknowingly

walked through a doorway I had never

seen beore, and I now ound mysel

at a powerul crossroads.

In one direction was the lie I had

known. It was amiliar, and it elt sae

to me. I could eel a magnetic orce

pulling me back toward this place I

was accustomed to and comortable

with. Ater all, its where Id been

living, thinking, eeling, and operating

rom or most o my lie.

However, in the other direction

was a completely new rontier. I didnt

know where this new path was going

to take me, and I didnt know anyone

else who was walking in this particular

direction. But I knew I elt amazing,

and I wanted to keep eeling that way.

So, I chose to chart a new course and

explore the next adventures eating

raw had in store or me.

The longer I stayed with a

predominantly raw diet, the more

my relationship to ood began toshit or the better. Food cravings

that Id had or years disappeared

and were replaced by a eeling o

deep nourishment. My taste buds

changed, allowing me to taste ood

like never beore. The guilt I had

always lived with when it came to

my appetite, to ood, and to my

body completely disappeared. My

punishing behaviours around ood

melted away, and were replaced by

ullling acts o enjoyment, sel-careand sel-compassion.

My creativity and clarity began to

grow. As I upgraded my body rom a

cellular level on up, I wanted to do the

same in other areas o my lie. I realised

I needed to hold higher standards or

mysel in order to have what I wanted,

and I started to put these standards

into place in every arena o my lie. I let

go o toxic relationships that no longer

served me. I gained a clearer sense o

what I deserved and what I was worth,

and I began making everyday choices

that were in alignment with that inner

knowing. I dared to start living an

exceptional lie.

Everything I was experiencing

was helping my authentic sel to

emerge. I knew I had to commit to

honouring my deepest truths in order

to maniest my dreams. A doorway to

my potential had been opened wide,

and I was now deliberately walking

through it. I was saying yes to me,

and I committed to honour and

respect mysel, right then and there.

There were many opportunities

or me to return to my ormer ways o

living and eating. There were people

who criticised what I was doing, how

I was eating, and the decisions I was

making. I heard the concern in whatthey were saying and I questioned

mysel too, but nothing deterred me

rom the now strong voice inside o

me that clearly knew I had to ollow

this path o sel-discovery. I listened

to that inner guidance and continued

to walk in the direction o my truth.

As my journey with raw oods

continued, my ability to hear the

wisdom o my body increased

dramatically. I realised how much I

had relied on the seductive opinionso experts, riends, and amily. It

was time or me to listen to the

messages rom my body and inner

knowing rst. I began to allow the

higher wisdom that lived inside o

me to guide my lie. I discovered

a new inner compass that helped

me navigate my course orward in

a powerul direction, and I began to

believe in it more than ever.

Intuition became my powerul

ally, and my capacity or sel-love

and sel-compassion grew to new

heights. My heart began to open

in a prooundly courageous and

vulnerable way. It surprised me with

its tremendous capacity or aith,

love, joy and discernment. I elt

called to support and serve others

in discovering their beauty, gits and

truth, and that doing so made me

eel exhilarated and alive.

I realised that by shining my light

and listening to my inner call, I was

inspiring others to do the same. To be

a beacon o light or others to see is

a powerul act o grace, compassion,

courage and sel-love, but it also

requires strength, condence and

trusted support. I realised I could

expertly and compassionately

guide and support others to thisempowered place, and as a result, my

purpose and mission were born.

Raw oods opened me up to

my greater potential by pointing my

lie in a new and powerul direction.

They gave me the incredible gits o

exceptional health, vitality, clarity, and

a connection to my deepest knowing,

wisdom, and truth. Ive learned that

lie is a journey, not a destination.

And as I allow mysel to receive more

abundance, joy, and splendor, themore magnicent and extraordinary

my lie becomes. The possibilities are

absolutely radiant.

Alicia Morrow is the ounder and creator oRadiant Possibilities. She is a certied Mind-Body Nutrition Coach, Gourmet Raw FoodChe and Instructor, and Dynamic EatingPsychology Coach. She specialises in guidingspiritual entrepreneurs toward their radiantpotential through sacred body and dietarywisdom. For more inormation visit www.RadiantPossibilities.com




30/46

I rst met Donna in early 2012

when I accidentally answered

my phone. Normally I let calls go

to voicemail when I am working,unless I am expecting a call. Little

did I know what a transormation that

accidental event would produce.

Donna was calling as she was

eager to get access to a digital video

o mine called Eating or Hormone

Health. She was desperately trying to

nd out why she was still overweight,

exhausted and oggy, in spite o

ollowing all sorts o healthy eating

plans, including raw oods, and being

chemical-ree or 16 years.Ater talking with Donna, it was

clear to me that no one had really

asked her the right questions or

ordered the tests she needed to

determine the underlying cause o

the 3 Fs: oggy, fabby and atigued!

We discovered that she had an

autoimmune thyroid condition plus

insulin resistance each o which

on its own could contribute to her

experience. Put these conditions

together and the experience is a

ourth F rustration!

Donna completely ollowed

everything I recommended in myEnergy Recharge coaching program.

She ordered tests, began a high-raw,

low-glycemic diet; and took all the

herbs, supplements, and superoods

that I believed would help her. The

protocols I oered would restore

balance to her immune system,

thyroid gland and balance her blood

sugar.

Within our months, shed

dropped 30 lbs. and was

experiencing a renewal o energy andocus that helped her to grow her

business, quadruple her income, and

improve her relationships.

People with autoimmune thyroid

conditions are told that they will

never get well and will need to be on

medication or the rest o their lives.

People with insulin resistance are

generally told to watch their sugar

intake and lose weight so they dont

become diabetic.

Donna was opposed to taking

drugs. She instead preerred to

address the underlying cause o

her imbalances and to change that!While it takes dedication to make

major diet and liestyle changes,

Donna is a testament to the changes

being easily worth the eort. Ater all,

whats harder giving up processed

oods and eating delicious whole,

natural oods that support your body

or living with exhaustion, brain og

and an overweight body?

Given the choice between

undergoing medical interventions

involving drugs and surgery andrewriting your lie story using the

bounty o nature with a little help

rom modern unctional medicine

assessment and replenishment o

nutrients, what would you choose?


D Kka ey rch Tt sty

Jan2012

Mar2012

Oct2012

Mar2013

Find out what Donnahad to say about heramazing transormationoerlea



31/46

Heres what Donna has to say about her choice:

Since becoming an Energy Recharge coaching client o

Dr. Ritamarie, I hae lost 42 lbs. and I loo and eel about

20 years younger! Howeer, that is only the icing on the cae

because the real benets are not een isible. Dozens o

symptoms hae just disappeared.

I hae struggled with health issues and weight issues

or 16 years, and nally I hae been able to mae a total

transormation thans to Dr. Ritamarie and her epert

guidance and support. All I had to do was complete some

questionnaires and get a ew simple tests. Dr. Ritamarie then

new eactly what to do. I ollowed her instructions eactly

and the results hae been amazing.

Than you so much, Dr. Ritamarie, or giing me my lie bac!

Dr. Ritamarie Loscalzo, MS, DC, CCN, DACBN, combines theancient healing wisdom o whole resh oods and herbs withmodern scientic research to help people recharge their energyand reclaim their lives. To learn more and get started on 7 SimpleStrategies to Jumpstart Your Energy Practically Overnight, visitwww.DrRitamarie.com.



Do you hae atransormation story to share?

To be considered or uture issues o Go Raw! magazine,

email your story together with photos to

[email protected]



Friday morning. We looked into

many blank faces. People didnt

know what to say. If it happens

to YOU, how can WE prevent it

happening to us? It was the rst

day out o hospital ater hubbys

heart attac. I was still in shoc

and probably had ewer answers

or our riends than anyone. But

we had one: raw ood, 100%. The

doctors completely disagreed and sent hubby

home with instructions to tae pills daily and aoid

graperuit oreer because theyd interere with

the medication. Our solution: eep your pills and

operations; well try graperuit rst.

Hubbys diet had been nearly all organic and

mainly egetarian, but obiously that wasnt enough

to eep him healthy. O course a liestyle change

less stress was also needed. Our riends had plenty

o suggestions there rom yoga three times daily,

and trust me, hubby isnt a yoga type, to moe bac

to the city, with access to doctors and proper

jobs. We wanted neither. Admittedly our aourite

relaation, a daily large ca latte, had to go. In

echange came lunch in a cherry tree, on a ladder,

coered in juice, with 25 choos underneath hoping

or not-so-clean cherry stones.

Wasnt that what we wanted when we emigratedto New Zealand in 1994? It had taen a heart attac

to get bac to that goal. From now on, garden would

come rst, job second (with occasional relapses;

old habits die hard). I also wanted to implement the

methods or growing truly nutrient-dense egetables

I learned rom research Id participated in. I was

always too busy to try them at home.

But lets start with breaast (at 9 am een the

choos got used to getting up later). For a large ruit

salad we pic whateers in season rom our trees

and add nuts and cacao nibs or teture, taste and

isual appeal. The most important ingredients arechopped reshly piced wild greens. The loo taes

getting used to, but most people dont mind mint

or lemon balm in their ruit salad. So the greens

shouldnt be that shocing, and you dont taste the

bitterness with all the ruit. Were not smoothie ans,

so green smoothies arent our thing.

Were lucy to hae abundant wild herbs on our

organic property. I learned you can also get wild

herbs by mail order, and een our supermaret

stocs raw wild herb pesto made o dandelion,

plantain, nasturtium, calendula etc. a quic solution

when needed. Despite all the liestyle changes, Im

still a busy girl hubbys electrical wor, my Raw

Food Garden Plannerbusiness and a nine-hectare

arm with orchard, glasshouse, berryruit, eggies,

geese, ducs, choos and three cats who insist on

cuddling time. So its ery useul to be able to grab a

ready-made wild herb mi rom the ridge, een i you

hae all the resh ingredients by your door.

Snacing usually happens when Im weeding,

watering or just waling through the garden. There

are always ripe strawberries, grapes, gorgeous

tomatoes, resh caulifower etc. along the way. During

the post-heart attac diet change we ate plenty o

bananas. The supermaret ased i I had a money at

home when I purchased 1520 bananas weely. But

that urge is long gone.

Dinner eatures reshly piced daily salad

instead o daily bread. Yes, picing and maing a

salad taes time but baing bread taes much longer.

People dont realise it because they buy the bread.

O course wild herbs are added to the salad and/

or the dressing. There hae been days where hubby

and the geese had a serious tal about who gets the

last leaes o their aourite greens. Lucily hubby

lies plantain, the geese dont. We now hae one

paddoc enced o just or us.

Admittedly my garden cannot be described as

immaculate. Thats sometimes dicult to accept

because I lie beauty and order. But sippingweeding saes wor, and I still eep small corners

o the garden tidy to satisy my aesthetic need.

Eating raw ood and growing our own healthy,

resh, super-delicious ingredients was an eciting

new beginning. O course eeryone needs a dierent

approach to t going raw into their personal liestyle,

and so I address in my writing ia The Raw Food

Garden Planner.

MY RAW LIFESTYLE

Iris Huebler

Iris Huebler is the Directoro The Raw Food GardenPlannerand has over 18 yearso experience growing a widevariety o resh vegetables,herbs and ruit in Germany andNew Zealand, plus theoreticalbackground rom MasseyUniversity and research intoorganic seed production. Tolearn how Iris can help yougrow your own nutritiousraw ood garden, visit www.RawFoodGardenPlanner.

com.


33/46

A big hello to eeryone!This is Je Ng, The Asian Raw Che

and I am honoured to be able to contribute to this magnicent

magazine. I come rom the sunny tropical island o Singapore

and am sending everybody warm smiles and a big hug. My

extRAWdinary journey so ar has been a pilgrimage to my own

heart. Ater discovering raw ood and its many health benets, it

became my passion to share and bring it to as many people as

possible, Asians in particular.

Back in 2012, I had just graduated rom the National University

o Singapore majoring in communications, public relations,

advertising and journalism, but I began to question i what I did

brought any greater benets or advancements to the world. I had

travelled extensively and had just undergone my student exchange

at Seoul National University or eight months, and thereater

my overseas internship in Taipei. I loved to eat Asian ood and

travelled everywhere or it, but Taipei changed everything or me.

Ater spending just our months in Taipei, my weight had shot

up rom 69kg to 90kg, a 21kg jump. Everything changed, I could

eel the loss in energy, sel-condence, and overall everything went

south. That was when I said no more, I had to get mysel back.

That kick started my extensive research into health, education,

and ood. Upon graduation, I helped out at a vegetarian education

school or six months organising classes on the basics o a

healthy plant based diet, organic living, detoxicationand biogenic

living, as well as

vegetarianism.

I have since led

numerous holistic

health tours and

retreats overseas

around Asia to

theAenon Health

Centre in Malaysia

and the Borneo

Highlands Resort.

MY ExTRAWDINARY LIFE

J nT Aian Raw Chf

issue JuLY 20 32


34/46

In August 2012, a lady riend o mine

introduced me to raw oods and Russell James

website. It caught my attention and captivated

me so much that on the very same day, I bought

both o his DVD home study courses online.

I knew then that with raw ood, I could prepare

ood that was healthy, delicious and absolutely

gorgeous. From that point on, my raw ood

journey began and I never looked back.

It has been a crazy adventure. Just last

year in August 2012, I had just chanced upon

Russells website and got into preparing raw

ood or mysel. Today, as I write, Im all geared

up in my ches coat and have just nished

executing a three-course menu at Matthew

Kenney. For someone without a ches

background, and in a short timespan

o nine months since I had my rst sip o

Mango Spinach Green Smoothie, I am now

The Asian Raw Chemaking a name or

mysel and have graduated rom Matthew

Kenney. I am grateul.

I can remember in September 2012,

when I was sitting at the round table with

Karen Knowler and other raw ood veterans

in Hanbury Manorin the UK. We had all just

got onto Karens coaching program ater her

Prepare or Lit-O! event, and Karen was

seated just next to me. Now I am writing

to contribute to her new Go Raw! magazine.Again, I am grateul.

Preparing delicious ood at home, eating

out at rawesome raw ood restaurants,

shooting a raw ood prep video with ellow

raw ches, and going gardening with

riends! I have also started teaching and

doing demos with Whole Foods Market!

This journey has truly been amazing.

Lie is rawesome and I am wishing you lie

in every breath!

Je Ng is The Asian Raw Che, the leading rawche in Asia. He teaches how to prepare Asian RawFood that is modern, un and sexy. Excellencedriven, he has worked with Karen Knowler, TheRaw Food Coach and trained at the prestigiousMatthew Kenney Academy in Santa Monica. Forree Asian raw ood recipes and inormation visitwww.TheAsianRawChe.com


MY ExTRAWDINARY LIFE



Barbara Fernandez

Im Barbara Fernandez and Ilove my business. Wat is it? In two

words, raw ood. In more than two: I teach busy people how to put more raw

ood on their plate that is

a) Super tasty: Im aserious ood an, I havent yet met a favour I didnt like.

b) Super ast: Im rushing around all day so I dont have time to spend more

than 30 minutes a day making ood.

c) Super practical: Why go to all the eort o making one dish when the same

eort with a ew simple additions can yield two or three extra dishes? I I can

turn my letover raw veggie rice into a delicious soup in two minutes, Ill do it.

I I can have ruit pudding or breakast and whip up a crust or ruit pie the next,

Ill do that too. Brilliant!

MY RAW BUSINESS

how did I get started?About ten years ago I ound Julianos

bookRAWin a juice bar. Juliano

promised that I could eat really

delicious oodandlose weightand

eel amazing. Having tried loads o

other diets where the ood didnt

taste delicious and I elt anything but

amazing, I thought Id give it a go.

I made Julianos Fettucine

Alredo, enjoyed it, and thought I was

hallucinating. It elt like someone had

plugged me into an electrical socketand turned up the juice. Wow! I

thought. I I eel like this ater one raw

meal, how would I eel i I ate every

meal raw?

I started making recipes that I

ound in books and on the internet.

And gradually I gained enough

condence to start creating my own

recipes. I held a pop up restaurant

event in Cambridge, England a

denite highlight, I was so nervous

and I had people telling me that Ishould open a restaurant.

While I didnt want a restaurant,

I had always wanted to work rom

home so that I could be with my

children. I also wanted to help people

by creating something I would be

proud o that would ll a genuine

need.

Finding a need to fllI then asked mysel, I I were starting

over again today with raw ood, what

would I need most?

And the answer was easy. Fast

and tasty raw ood or busy people

with non-raw eaters in the house!

I had become an expert at this,

or the simple reason that I had to

teach mysel or continue pulling my

hair out preparing separate raw and

cooked meals.

I had ound classes on how to

make nut milks and smoothies, but

no classes on how to organise your

week and make things really ast andsimple.

And so RawFiesta was born! The

strategies that took me years to

gure out are now what I oer people

in my RawFiestas A Month On Raw!

program.

Wat I love about mybusinessI love sharing my ood with people.

I will never orgetthe look on an

elderly gentlemans ace who tastedmyApple Crumble with Mango

Vanilla Custard his ace lit up with a

huge smile. Plus the ood was doing

himgood!

I love that I can work rom my

laptop anywhere. I could go to

Thailand tomorrow and just take my

business with me. Hooray!

I love the people I meet. I tend

to attract busy people who have a

lot going on in their lives, and they

inspire me!

Any advice or aspiring rawood business owners?

Yes, get a coach! You need someone

to hold you accountable. Thats

one o the best things I did or my

business and I amalways investing

in my education and personal

development.

You also need a very good peer

group, people who are positive and

supportive o you and your venture.

They dont have to understand it,

they just have to be happy or you toollow your heart.

And... Dont try to t into a box,

especially i its someone elses.

Think hard about whoyou are,

whatyou enjoy doing, what skills

you already have you have more

knowledge than you think you do!

gorawmagazine issue001 july 20131

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