Raw Food Course

7/27/2019 Raw Food Course

1/15

RAW FOOD

Gaborone

August 2013

with Jasmina Telic

INTRODUCTORY COURSE 1

Recipes

Nutrition, Digestion

Enzymes, Vitamins, Minerals

Protein, Fats, Insulin

Vegetarianism


2/15

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


3/15

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.


4/15

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


5/15

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.


6/15

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.


7/15

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


8/15

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


9/15

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&regular) 41 47

NewPotatoes 47 70

Peas(freshorfrozen) 48


10/15

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.


11/15

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.


12/15

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


13/15

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


14/15

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


15/15

Documents

Raw Food Course