raw food course
TRANSCRIPT
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7/27/2019 Raw Food Course
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RAW FOOD
Gaborone
August 2013
with Jasmina Telic
INTRODUCTORY COURSE 1
Recipes
Nutrition, Digestion
Enzymes, Vitamins, Minerals
Protein, Fats, Insulin
Vegetarianism
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Nutrition
TabersCyclopedicMedicalDictionary,17th
editiondefinesnutritionas,Alltheprocesses
involvedinthetakinginandutilizationoffoodsubstancesbywhichgrowth,repair,and
maintenanceof
activities
in
the
body
as
awhole
or
in
any
of
its
parts
are
accomplished.
Includesingestion,digestion,absorption,andmetabolism(assimilation)...Asyoumay
gather,consumingtheneedednutrientdoesnotguaranteethatthenutrientwillbe
assimilatedbythebody.
Haveyoueverhadsomeonetellyouthattheyhaveachemicalimbalance?Considerthe
ideathattheyaresufferingfromanessentialnutrientdeficiency.
Scientificresearchprovesthatmanyessentialnutrientsaredestroyedincooking;soare
cookedfoodsstillwholefoods?
Digestion
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Enzymes
Lifecouldnotexistwithoutenzymes.Enzymesconvertthefoodweeatintochemical
structuresthatcanpassthroughthemembranesofthecellsliningthedigestivetractand
intothe
blood
stream.
Food
must
be
digested
so
that
it
can
ultimately
pass
through
cell
membranes.Enzymesalsoaidinconvertingthepreparedfoodintonewmuscle,flesh,bone,
nerves,andglands.Workingwiththeliver,theyhelpstoreexcessfoodforfutureenergy
andbuildingneeds.Theyalsoassistthekidneys,lungs,liver,skinandcolonintheir
importanteliminativetasks.Perhapsitwouldbeeasiertowriteaboutwhatenzymesdon't
do,fortheyareinvolvedinalmosteveryaspectoflife.
Therearethreemaintypesofenzymes:1)metabolicenzymes,whichperformcountless
tasksinsideourbodies,2)digestiveenzymes,whichdigestthefoodsthatweeat,and3)
enzymes
present
in
living
and
raw
foods
which
initiate
digestion,
helping
us
digest
our
food.
Metabolicanddigestiveenzymesaremanufacturedbyourbodieswhiletheenzymes
presentinlivingfoodsaremanufacturedbytheplants.Byconsumingfoodsrichinlive
enzymes,weallowourbodiestousetheenergyofmanufacturingdigestiveenzymesfor
othermetabolicfunctions.
Theheatingoffoodabove118degreesFahrenheit(47degreesCelsius)destroysthe
naturallyoccurringenzymesinthefood.
Alluncookedfoodscontainanabundanceoffoodenzymeswhichcorrespondtothe
nutritionalhighlights
of
food.
For
example,
dairy
foods,
oils,
seeds
and
nuts,
which
are
relativelyhighinfatcontent,alsocontainrelativelyhigherconcentrationsoftheenzyme
lipasewhichaidsinthedigestionoftheirfats.Carbohydrates,suchasgrains,containa
higherconcentrationofamylase[digestscarbohydrates]andlesseramountsoflipaseand
protease[digestsprotein].The banana is an excellent example of how a food is
capable ofdigestingitsowningredients.Thebananahasabout20percentstarchwhen
green.Theenzymeamylasechangesthebananainto20percentsugarwhenthefruitiskept
warmforafewdaysandbecomesspeckled.Theamylaseinbananasworksonbanana
starch,butnotreadilyonotherstarches,suchaspotatostarch.
Sowhat'sthebigdealaboutgettingthesedigestiveenzymesfromthedietasopposedto
usingthebody'sorganstosupplythedigestiveenzymes?AccordingtotheresearchofDr.
Howell,enzymeexpert,eachindividualhaswhathecallsan"enzymepotentialorenzyme
bankaccount"andwhenitrunsout,theorganismslifeends.Howdoesone'senzymebank
accountgetdepleted?AccordingtoDr.Howell,itisbyheavywithdrawals,andskimpy
depositsofenzymes.
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Manyresearchersarenowconvincedthateachofusisgivenalimitedenzymepotentialat
birth.Thissupplyhastolastalifetime.Thefasteryouuseupyourenzymesupply,the
shorteryourlife. Agreatdealofourenzymeenergyiswastedthroughoutlife.Thehabitof
cookingourfoodandeatingitprocessedwithchemicals,andtheuseofalcohol,drugs,and
junkfood,alldrawouttremendousquantitiesofenzymesfromourlimitedsupply.
Heat treated,enzymefreerefineditemsoffoodcausedthemostdrasticdeviationsin
pituitaryglandsizeandappearance.Whenanimalswerefeddietsgreatlyrestrictedin
enzymes,thedamageinthepituitarywasidenticalorsimilartothatfoundinhumanbeings
subsistingonconventionalfoodwithgreatlyloweredfoodenzymeintake.Thepituitaryisan
endocrineglandsecretinganumberofhormonesthatregulatemanybodilyprocesses,
includinggrowth,reproduction,andvariousmetabolicactivities.Itisoftenreferredtoas
themasterglandofthebody.Ithasbeenproventhatapredominantlycookedfooddietcanmakeonesmasterglandshrink!
Dr.Howell
explains
how
apredominately
cooked
food
diet
causes
an
enlargement
of
the
pancreas.Thepancreasmustsendmessagestoallpartsofthebodylookingforenzymesit
canreprocessintodigestiveenzymes.Itmayeveninvadethewarehouseoftheprecursors.
Inapinchitwillbeg,borroworstealthem.Whenitfindsthemithasworktodo.Changing
metabolicenzymesintodigestiveenzymesmeansextraworkforthepancreas.Itmustget
bigger,justasmusclegrowsfrommoreexerciseEitherway,yourbrain,heart,arteries,all
organsandtissuessufferfromanenzymelaborshortage
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Vitamins
Vitamins are organic substances which the body requires in smallamountstocarryout
thousandsofbuildingupandbreakingdownfunctions.Unfortunately,thevitaminsinour
foodsare
often
rendered
inactive
before
we
get
achance
to
consume
them.
The
Tabers
CyclopediaMedicalDictionaryhasthistosayaboutvitaminloss:lossofvitamin content
[occurs] in food products because of vitamin instability,especiallyinoxidationand
duringheating.Methodsofpreservingfoodsaddtothelossofvitamins.Pickling,salting,
curingorfermentingprocessesusuallycausecompletelossofVitaminC.Commercial
canningdestroysfromfiftytoeighty five percent of Vitamin C contained in peas, lima
beans, spinach andasparagus.Pasteurization,unlessspecialprecautionsareobserved,
causesalossoffromthirtytosixtypercentofVitaminC.
VitaminA,
destroyedby
high
temperatures
when
oxygen
is
present
VitaminB1,destroyedbyexposuretoheat,alkaliorsulphitesVitaminB2,unstableinlight,especiallyinthepresenceofalkaliVitaminB6,rapidlyinactivatedinthepresenceofheat,sunlight,orairVitaminB12,unstableinhotalkalineoracidsolutionsFolicAcid,destroyedbyheatatlowpH,lossinfoodstoredatroomtemperatureVitaminC,easilydestroyedbyoxidation;heathastenstheprocess.Lostincooking,particularlyifwaterinwhichfoodiscookedisdiscarded.Alsolossisgreaterifcookediniron
orcopperutensils
VitaminE,destroyedbyheatMinerals
Seventeenofthethirtyelementsknowntobeessentialtolifearemetals.Thesemetalsact
assignal
transducers
for
activation
of
different
DNA
expressions.
Many
minerals
are
rendereduselessbycooking.
Seleniumcompoundsareunstableandlossofthemineraloccursduringcooking.Selenium
isaveryimportantmineralthatourbodiesuseinmanyways.Thefollowingisalistof
symptomsofseleniumdeficiency(fromthesamebook):cataracts,calciumdepositsin
muscletissue,elevatedcholesterollevels,increasedsusceptibilitytocancer,mercuryand
cadmiumpoisoning,growthimpairment,poorresistancetoinfection,reducedtissuelevels
ofcoenzymeQ10,andnecroticchangesintheliver.
Zincis
another
mineral
that
some
sources
say
becomes
unstable
in
and
is
destroyed
by
high
temperaturecooking.Zincisessentialfortheproperfunctioningofmorethan300enzymes.
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Calciumandmagnesiumhaveasynergisticandopposingrelationship. Becausecowsmilk
isveryhighincalciumandlowinmagnesium,consumingdairyproductscanleadtoa
magnesiumdeficiency.Wheneveryouconsumelargeamountsofcalciumwithoutincluding
balancingamountsof magnesium (alongwith other minerals andVitaminD),asoften
happenswhen
you
consume
large
amounts
of
dairy
products,
you
actually
risk
losing
bone
density.Phosphatesfoundinmilkandcheeses(andeggs)reduceironabsorption.
ThebestsourcesformineralsthatIamawareofareorganicfruitsandvegetables,especiallyseavegetableswiththedarkgreenleafyveggiesbeingthemostimportant.The
fastestwaytogetmineralsintoyourbodyistojuicethefruitsandvegetablesanddrinkthe
nutrient richjuice.
Protein
Accordingto
the
Max
Planck
Institute
for
Nutritional
Research
in
Germany,
protein,
when
cooked,isonly50percentbioavailable.Inotherwords,abouthalftheaminoacids(the
buildingblocksofprotein)areunusablebythebodybecausetheyaredestroyedbycooking.
TheWorldHealthOrganizationrecommendsthat5percentofonestotaldailycalories
comefromprotein.Thisleveliseasilyreachedonaplantbaseddiet.Forexample,9percent
ofcaloriesinanorangearederivedfromprotein,fromzucchini17percent,strawberries8,
broccoli42,cauliflower31andcorn13.Thefactisthatthecommonlyconsumedplantfoods
contain6to45percentoftheircaloriesasprotein.ThisresearchcomesfromJohn
McDougall,MD.
He
says,
Protein
is
so
abundant
in
plant
foods
that
it
is
impossible
for
any
dieticianorscientisttodesignadietthatiscomposedofunprocessedplantfoods(starches
andvegetables)and,atthesametime,bedeficientinprotein.Wewouldnothavesurvived
asaspeciesifthiswerenottrue.
Inthebook,DiseaseProofYourChild,JoelFuhrman,M.D.statesProteinisubiquitous;itis
containedinallfoods,notonlyanimalproducts.Proteindeficiencyinnotaconcernfor
anyoneinthedevelopedworld.Itisalmostimpossibletoconsumetoolittleprotein,no
matterwhatyoueat
Proteinfrommeatandotheranimalproductsisbrokendownintoacids. Itsyourkidneys
jobtobalanceacidswithbasesforeliminationfromthebody.Thehandiestbaseisthe
calciuminyourbones.Proteinisbrokendownandstoredinthebone,whereitbindswith
calcium.Thenthekidneysfiltertheseparticlesfromyourblood.Andthemoremeatyou
eat,themorecalciumyoullhaveinyourkidneys.Overtime,theseparticlesbindtogether,
formingstones.AccordingtoLeslieandSusannahKenton,intheirbook, Raw Energy,
grillingasteakat239degreesFahrenheitcompletelydestroystheaminoacidslysineand
cystine.Manyresearchersbelievethatthereasonmorepeopledontgetextremelyillfrom
highproteindietsisduetothefactthatabout50percentoftheproteinisdestroyedby
cooking.
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Essential Fats(Omega3,6,9,GLA,EPA,AA,DHA)
Essential fatsand fatty acids are extremely important for healthandvitality.Essential
fatdeficienciesarecorrelatedwithdegenerativediseasesincludingcardiovasculardisease,
cancer,diabetes,
multiple
sclerosis,
skin
afflictions,
dry
skin,
premenstrual
syndrome,
behaviouralproblems,poorwoundhealing,arthritis,glandularatrophy,weakenedimmune
functionsandsterility.
Theunsaturatedfattyacidscannotbesynthesizedinthebodyandhavebeenconsideredto
beessentialtomaintainhealth.
Heatdestroysessentialfattyacids.Worse,itresultsinthecreationofdangerousfree
radicals(BalchandBalch pg.68).UdoErasmussays,heatdestroysEFAsandturnsthem
intopoisonousbreakdownproductsthatinterferewithEFAfunctionsandcreatefree
radicals.The
bottom
line
is:
eat
only
living
foods
and
you
will
never
have
to
worry
about
consumingthesepoisonousbreakdownproductsorthistypeoffreeradicalthatcanbeso
damagingtothebody.
Digestive Leucocytosis
Digestiveleucocytosisisthephenomenonofwhitebloodcells(leucocytes)rushingtothe
intestinesascookedfoodentersthebody.Leucocytosiswasthoughttobeperfectlynormal.
ButPaulKouchakoff(InstituteofClinicalChemistryinLausanne,Switzerland)foundthat
whenfood
is
eaten
raw,
digestive
leucocytosis
does
not
occur.
In
fact,
he
found
that
if
somethingrawiseatenbeforesomethingcooked,leucocytosisdoesnotoccur.
JameyDina,N.D.,explainsthatlowtemperaturecookingmaynotcausethisphenomenon.
Ifonesleucocytesflocktotheintestineseverytimeoneeats,dayafterday,theimmune
systemcannotfunctionoptimallyfortherestofthebody.Eatingrawfoodsorlow
temperaturecookedfoodsleavesthewhitebloodcellsfreeforothertasksandcanonly
helpinthebodyresistdisease.
Webresources:
http://therawfoodcoach.com/
http://rawepicurean.net/
http://www.rawpeople.com/
Suppliers(SA):
http://www.freshearth.co.za
http://www.naturalwise.co.za/
http://gonatural.co.za
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Insulin THEBLOODSUGARHORMONE
Oneofthemajorplayersinyourbodyshormonalsymphonyisinsulin,akeyhormonethat
isthrownoutofbalancebythedietoftoomanysweet,starchyfoodsandtoolittleprotein
andhealthy
fat.
When
insulin
goes
out
of
balance,
you
are
likely
to
gain
weight
that
clings
stubbornlytoyourmidsection.Excessinsulinalsocontributestolowestrogen,PCOS,and
infertility,aswellastomanysymptomsofPMSandchallengingperimenopause, including
mood swings, depression, insomnia, fatigue, acne, andmigraine.
Hereiswhathappenswhenweeatsugary/starchyfood:
StepOne Youeatsometypeofcarbohydrate,whichisbrokendownintoglucose,aformofsugar.Thesugartravelsfromyourdigestivesystemintoyourbloodstream
StepTwo Tokeepyourbrainfromgettingtoomuchsugar,whichmightdamageyourbraincells,insulinstartsstoringbloodsugarinyourbodysothercells(Insulinalsoalertsyourliver
tokeepbloodsugaroutofthebrain)
StepThree Eachofyourcellshasseveralinsulinreceptors,whichfunctionaslittlelocks.Insulinislikethekeythatopensthoselocks,allowingittomovesugarfromyour
bloodstreamintoyourcells,whereitisstored
StepFour Whenyoueattoomanycarbsandespeciallytoomuchsweet,starchyfood,eventuallyyourcellsfilluptocapacity.Atthatpoint,theyshutdownsomeinsulinreceptors
inaprocessknownasinsulinresistance.Meanwhile,theinsulinimbalancesetsoffalarm
signalsintheformofinflammation,whichcausesacascadeofotherhealthissues
StepFive Whencellsshutdowntheirinsulinreceptors,yourpancreasproducesmoreinsulin,tryingtoovercometheresistance.Nowwevesetinmotionanotherviciouscycle:
moreinsulinleadstofewerreceptors,whichleadstomoreinsulin,whichleadstostillfewer
receptors,and
so
on
StepSix Wheninsulincantgetintoyourcells,itremainsinyourblood,aconditionknownashyperinsulinemia.Nowyourbloodsugarmovesintoyourfatcells,whichexpandandyou
startdevelopingfatdepositsaroundyourmidsection.Thatweightwillbeverydifficultto
loseunlessyoureverseyourinsulinresistance
StepSeven Atsomepoint,evenyourfatcellswontacceptanymoresugar,sothebloodsugarremainsinyourbloodstream,atwhichpointyouhavedevelopedType2diabetes.You
canpotentially
reverse
or
at
least
minimize
this
disorder,
however,
by
reversing
insulin
resistance
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WhatIsaCarbohydrate?Grains:wholegrains,processedgrains,flour,cornandcornproducts(HighGI:whiteflour,
pasta,bread,corn)
Processedsugar
StarchyvegetablesHighglycemicfruits(mango,papaya,watermelon,banana)
Dairyproductscontainbothproteinandcarbohydrates(milksugars)
Youwanttoreverseinsulinresistanceandrestoreinsulinsensitivity:yourinsulinsabilityto
movebloodsugarintoyourcellsanduseitthere.Atthatpoint,yourfatcellswillstop
expanding,and,eventually,theywillevenstartshrinkingasyourbodystartsusinginsulin
moreefficiently.Youllloseweight,regainyourbodystrueshape,andfeelmoreenergized,
sexy,andalive.Balancingyourinsulinhelpsyourbodytobalanceotherhormonesaswell.
Sohowdoyoubalanceyourinsulinandrestoreinsulinsensitivity?
Basically,youwanttobuildmuscleinsteadoffat,becausemusclecellshavemanymore
insulinreceptors.Tobalanceyourinsulin,youalsowanttoreduceyourcarbintakeand
focusonlow glycemiccarbsthatarelesslikelytoproducehighbloodsugar,like:brown
rice,sweetpotatoes,cruciferousveggies,greenleafyveggies,lemonsandberries.Youcan
getextensivelistswithGIvaluesofvariousfoodontheweb.Herearesomeforyouruse:
FreshFruit GlycemicIndex
Lemons,Limes
Raspberries(freshorfrozen)
Apples,Pears 38
Strawberries(freshorfrozen) 40
Oranges,Peaches 42
Bananas 52
Grapes 53
Blueberries(freshorfrozen) 53
FreshVegetables GlycemicIndex
Ginger,Garlic
Lettuce,Celery,Onions,Peppers,Tomatoes,
Broccoli,Cauliflower,Spinach
Zucchini,Cucumber,Greenbeans,Asparagus
Carrots(baby®ular) 41 47
NewPotatoes 47 70
Peas(freshorfrozen) 48
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Case for vegetarianism
Humanslackboththephysicalcharacteristicsofcarnivoresandtheinstinctthatdrivesthem
tokillanimalsanddevourtheirrawcarcasses.Askyourself:Whenyouseedeadanimalson
theside
of
the
road,
are
you
tempted
to
stop
for
asnack?
Does
the
sight
of
adead
bird
makeyousalivate?Doyoudaydreamaboutkillingcowswithyourbarehandsandeating
themraw?
Herearethemainphysiologicaldifferencesbetweencarnivores(meateatinganimals),
herbivores(animalswholiveonplantbaseddiet)andhumans:
IntestinaltractcapacityCARNIVORE:haveintestinaltractthatisonly3timestheirbodylengthsothatrapidly
decayingmeatcanpassthroughquickly
HERBIVORE:have
intestinal
tract
10
12
times
their
body
length.
HUMAN:haveintestinaltract1011timestheirbodylength.
StomachacidCARNIVORE:havestronghydrochloricacidinstomachtodigestmeat(pH1orless)
HERBIVORE:havestomachacidthatis20timesweakerthanthatofameateater(pH45)
HUMAN:havestomachacidthatis20timesweakerthanthatofameateater(pH45)
ChewingCARNIVORE:None;swallowsfoodwhole
HERBIVORE:Extensivechewingnecessary
HUMAN:Extensive
chewing
necessary
Clearlyifhumansweremeanttoeatmeatwewouldn'thavesomanycrucial
ingestive/digestivesimilaritieswithanimalsthatareherbivores.
Carnivoreshaveacidbaseddigestivesystems.Also,theirintestinesmeasuresaboutfivefeet
long,nottwistedandturned,layeroverlayer,compactedintoasmallarealikethehuman
intestine(whichistwentyfeetlong6metres).HumansHydrochloricAcid(stomach)isnt
strongenoughtofullydigestmeat.Salivainhumansismorealkaline,whereasinthecaseof
flesheating
animals,
it
is
acidic.
The
alkaline
saliva
does
not
act
properly
on
meat.
Haveyoueverseenwhathappenstoapieceofmeatthatstaysinthesunforthreedays?
Meatcanstayinthewarmthoftheintestineforatleastfourtofivedaysuntilitisdigested.
Itdoesnothingbutwaitforpassage.Often,itusuallystaysthereformuchlonger.Medical
doctorshavefoundtracesofundigestedmeatremaininginthecolonforuptoseveral
months.
Meatputrefieswithin4hoursafterconsumptionandtheremnantsclingtothewallsofthe
intestinesfor1421days.Ifapersonissufferingfromconstipationtherottingmeatcanstay
intheintestinesformonthsoryears.
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Ifwearetruecarnivoresoromnivoreswewouldeatanimalfleshrawandbloody.All
omnivorousandcarnivorousanimalseattheirmeatraw(Ifadeerisburnedinaforestfirea
carnivorousanimalwillNOTeatitsflesh).
TheChinesebelievethatthechiorlifeforceinyourbodyislesswhenyouconsumemeat
andsodotheIndianswiththeirancientyogicprinciples.Mostspiritualpeoplebelievein
auras.Kirilianphotographyshowsusthataforcefieldstillremainsarounddeador
amputatedflesh.Youadoptthatanimalaurawhenyoueatit'sdeadflesh.Fruitsand
vegetableshaveahighervibrationalaurathananimalproducts.
Youarewhatyoueat,isasloganthatIlovetousetoshowthementalaspectof
vegetarianism.Whenanimalsareslaughtered,fearandaggressionenzymesareshotinto
theirmuscletissue.Theyremaininthemeatuntiltheconsumeringeststhefleshandadapts
thesameemotions.
Therearealotofmisconceptionsaboutbeingavegetarian;proteinisoneofthemaintopics
ofdebateasalotofpeoplethinkthatyoucanonlygetproteinfrommeat.Vegetariansgeta
lotofproteinwhentheyeatavarietyoffruits,vegetables,grainsandlegumes.What
vegetariansdon'tgetistheexcessproteinofthetraditionalAmericandiet.Thistypeofdiet
leadstolivertoxicity,kidneyoverloadandmineraldeficiencydiseases.
Alotofpeoplealsothinkthatavegetariandietisnotabalanceddiet.Vegetariandietshave
aproportionofthreemacronutrientswhicharecomplexcarbohydrates,proteinandfat.
Vegetarianfoodsources(plants)tendtobehighersourcesofmostmicronutrients.
Anothermyththatneedstobeclarifiedisthesocalledlackofcalciumamongvegetarians.
Manyvegetablesespeciallygreenleafyoneshaveagoodsupplyofcalcium.Thetruthisthat
vegetarianssufferlessfromosteoporosis(adeficiencyofcalciumthatleadstoweakbones).
Alsothelittlecalciumthatisleftinthemilkafterheavyprocessingisnotpairedwith
magnesiumandcannotbeproperlyutilisedbyourbodies.
Coloncancerisrampant!Thisiscausedbytheslowevacuationandputrefactionofmeatin
thecolon.Lifelongvegetariansneversufferfromsuchanillness.Manymeateatersbelieve
thatmeat
is
the
sole
source
of
protein.
However,
the
quality
of
this
protein
is
so
poor
that
littleofitcaneverbeutilizedbyhumans.Thisisduetoitsincompletecombinationofamino
acids[thebuildingblocksofprotein].StudiesshowthattheaverageAmericangetsfive
timestheamountofproteinneeded.Theprimedangerofexcessmeatconsumptionisuric
acid(thewasteproductproducedintheprocessofdigestingprotein).Uricacidattacksthe
kidneysandbreaksdownthekidneycellscallednephrons.Thisconditioniscallednephritis;
theprimecauseofitisoverburdeningthekidneys.
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SIMPLERAWFOODRECIPESEasytocombinewithcookeddishesRawsushiNori
sheet
(preferably
not
toasted
type)
Almondpaste(soakedalmondsprocessed*)
Avocados
Cucumber
Redpepper
Sprouts(mungbean,alfaalfa)
Greens,rocket,watercress
Carrots
Babymarrows
Gratedfreshginger
Liquidaminos
or
fermented
soy
sauce
(namashoyu)fordipping
Kalesalad1bunchofkale,peeltheleafsoffkaleandtear
theminpieces(bitesize)
1avocados
1tspseasalt
lemonjuice
Cayenne
Basil
Mashwithhands
AddTomato(chopped)
Mungbeanssprouted(optional)
Rawrice1cauliflower,processed*
1sweetpotato,processed*
onion
1cupoliveoil
cupsproutedsunflowerseeds
1bunchparsley,chopped
1lemon
Seasalt
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Tzatzikicupcashews(soaked)andprocessed*
Lemonjuice
Naturalsalt
Garlictotaste
Mixtheingredients,thenstirin:
cupgratedcucumber(unpeeled)
cupwater
Mint,chopped
ChocolateMousseParfaitCreamcupfilteredwater
2cupscashews
1cupagavesyrup
cupvanillaextract
Mixittogethertosmoothconsistencyand
leavetoset(itwillthicken)
Chocmousse1/4cupfilteredwater
2avocados
1cupagavesyrup
1tbspvanillaextract
2cupscacaopowder(organic)
Cinnamon
Layeritincocktailglass:cream,cupchopped
strawberries,chocolatemousse.Garnishiton
topwithstrawberryflower
RawcheeseCashews
or
macadamia
nuts,
soaked
and
thenprocessed*
Garlic(orhing)
Herbs(dill)optional
Probiotic(optional)
Naturalsalt(seasaltormountainsalt)
Lemonjuice
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RawLasagneBabymarrowsforlayering
Tomatosauce(soakedsundriedtomatoes,
tomatoes,Italianherbs,garlic,oliveoil)
Spinachchoppedandprocessed*with
avocadoandherbs(basil,oreganoor
thyme)
Rawcheese(seerecipeabove)
*Whereitsaysprocessedinrecipesaboveitmeansuseinfoodprocessor(Sblade)
Recommendedrawfoodrecipeswebsites:
http://www.rawfoodrecipes.com
http://goneraw.com/
http://www.rawpeople.com/
http://www.aniphyo.com/
Localsuppliers:
HealthAlternativesorganiccacao,coconut,oils,probiotics(RealThingbrand,keptinthefridge)
IncredibleProduceherbs,spices,nuts,hing(substituteforgarlic),blacksalt(mountainsalt),
phonenumber:3914372
FoodLoversMarketnuts,freshdates,fruitandveggies,sundriedtomatoes
TransAfricanuts,spices,mungbeansforsprouting
AgavesyrupcanbefoundatPicknPay,Sparandwoollies,alsoatHealthAlternativeshops
LiquidAminoswillbeavailableatHealthAlternativeshopefullysoon.Meanwhileyoucouldoptfor
Kikkamonsoysauce(soldatWoolies)withoutpreservativesorbuyitinSA(healthshopsonly)
Mungbeans
for
sprouting
at
any
shop
AlfaalfaseedsforsproutingatSpar
NorisheetsatWoolies,PicknPay
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