RAW FOOD SOLUTION - Live Remedy

RAW FOOD SOLUTION

Discover the Benefits of the Raw Food Diet

Mizpah Matus

RAW FOOD SOLUTION www.rawfoodsolution.com

YOUR JOURNEY TO VIBRANT HEALTH STARTS RIGHT NOW

You are about to discover a powerful tool that will enable you to make profound changes in your life. The raw food diet is one of the best-kept secrets in the path to creating optimal health, emotional balance and spiritual transformation.

By following a raw food diet, you will rebuild your body from its very foundation. As you recreate your physical structure something incredible begins to happen. Your energy field begins to resonate in harmony with your true nature. As a consequence you will find it easy to embrace a lifestyle that is based in clarity of awareness, combined with health supportive habits.

HOW THE RAW FOOD DIET IS DIFFERENT

Most diets ultimately are not supportive of a high level of health and awareness. If a diet is focused primarily on weight loss and can’t be sustained as a long-term lifestyle it is ultimately bound to let you down. This could cause damage to your self-esteem and make you question yourself when actually the problem is with the program and not with you.

The raw food diet is different. You will learn to eat and nourish your body with the nutrients on which it thrives. You will imbue yourself with the radiant energy that is contained within living foods.

Gone are the days of counting calories and measuring portion sizes. With the raw food diet your body will find its natural balance so that it lets you know what it needs. All you

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have to do is to learn to tune into the messages it is sending you.

You will probably find that you actually eat more in terms of volume, than any other diet that you’ve tried in the past. But the difference is that you will be eating all high quality foods that nourish your body.

If you have any concerns about a raw food diet being boring or tasteless then you are in for a surprise. I’ve included recipes that prove that it is possible to eat delicious foods while also taking care of your health.

As you start to experience more energy and feel better about yourself you will find that you have so much more vitality. This energy can be directed into your true path so that you will be able to make the changes in your life that you truly desire.


WHY RAW FOOD?

Humans are unique in that we are the only species on the planet that cooks their food. Although it has been suggested by some researchers that cooking may have given us an advantage in certain aspects of our development, we now have a deeper understanding of the way that cooking changes the chemical composition of food to produce thousands of different molecules that are not recognized by our body.

Some of these compounds, including advanced glycosylation end-products, acrylamides, heterocyclic amines, nitrosamines and polycyclic aromatic hydrocarbons, are known to be extremely toxic and have been associated with an increased risk of cancer and heart disease.

In addition to the production of toxic compounds, cooking also causes destruction of a large proportion of the nutrients. According to research from the Max Plank institute cooking causes a loss of 50% of the protein, 70-80% of the vitamins and minerals and 95% or more of the phytonutrients in food.

However, while the negative effects of the modern diet on our physical health are undeniable, what is often not recognized is the toll that a diet devoid of living energy has on our awareness. Cooked and processed foods can have a disruptive effect on the electromagnetic fields within your body and interrupt your ability to think clearly. When you eat foods that are no longer in their natural form you cannot rely on your instincts to guide you.

Adulterated foods are responsible for creating a cycle of habit, compulsion and addiction that clouds your perception. Even though it is well known that commonly consumed substances such as coffee and alcohol can affect the

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nervous system, it is not generally acknowledged just how dramatically cooked foods can impact our behavior and emotional balance.

Cooked foods, especially those containing grains, dairy, sugar and salt, provide our body with an unnatural stimulation that disrupts our hormonal and neurotransmitter balance in a way that triggers us to develop an unhealthy addiction to those foods.

If you question the addictive nature of cooked foods, I encourage you to try going a week without eating anything cooked. If you have never attempted this before it will be challenging to say the least! Addiction to cooked food is even more difficult to overcome than drugs because it is socially acceptable and actively encouraged by our society.

As you experiment further with raw foods you will come to understand more about the range of factors that influence your food choices. Ultimately this will give you back the power so that you regain the ability to make clear decisions about what will taste great and boost your energy now, as well as support your health over the longer term.


10 REASONS TO EAT A RAW FOOD DIET

1) Easy Weight Loss

No need to limit portion sizes or go hungry. On the raw food diet you can eat liberally of a wide range of delicious foods without the fear of gaining weight.

2) Natural Beauty

You will love what the raw food diet will do for your appearance. Eyes become brighter, skin starts to glow and cellulite disappears.

3) Balanced Hormones

Say goodbye to PMS and menopausal symptoms. Raw foods help cleanse your liver, increase your ability to cope with stress and balance your hormones so that you won’t have to suffer anymore.

4) Improved Digestion

With an abundance of fruit, vegetables, nuts and seeds you can be sure you are getting the fiber you need to keep your digestive system running smoothly.

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5) Pleasurable Eating

Raw food is not just about eating salads. Your taste buds will awaken to a huge variety of succulent fruits, tasty raw gourmet creations and luscious desserts.

6) Exercise Performance

Whether you are an athlete, or just want to enjoy being physically active, the raw food diet will improve your performance and enhance your recovery from exercise.

7) Mental Clarity

When you eat more raw foods your brain gets the nutrients it needs and you experience an ability to think more clearly. Your concentration and productivity will increase and you are able to focus on achieving your goals.

8) Emotional Balance

When you are free from the effects of toxins and the addictive hold of cooked food your emotions become much more stable.

9) Spiritual Growth

Raw foods promote a feeling of lightness and sensitivity that is very supportive of any spiritual practices. You also gain increased awareness by observing your internal reactions as you maintain discipline in your diet.


10) Longevity

The best thing about a raw food diet is that you get to live longer to enjoy all the other benefits of eating raw! A high intake of fruit and vegetables and a reduced intake of calories will support your goal to live a long and fulfilling life.

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THE RAW FOOD SOLUTION RECIPES

These recipes are simple to prepare and require only basic equipment: a knife, cutting board and blender.

I recommend a high-speed blender such as a Vitamix but for many of the recipes a normal blender will work just fine, although results are often much better with a Vitamix. These blenders are more expensive but will last you for a lifetime. Personally I consider my Vitamix one of the best investments I have ever made in my health and use it at least twice a day.

A spiralizer is a handy tool that makes it easy to make “noodles” out of vegetables such as zucchini. If you don’t have one you can prepare the vegetables by slicing them into noodle shapes with a knife or vegetable peeler but this will be much more time-consuming. A mandoline slicer can serve a similar purpose and both of these tools make it quick and easy to prepare salads containing julienned vegetables such as carrots, beets, squash and cucumber.

I have selected the recipes in this book to help you to easily incorporate more raw foods into your lifestyle. They have been chosen for their flavor, simplicity and nutritional value. I know from experience that one of the biggest challenges when you start to eat more raw foods is finding the time to prepare healthy delicious meals, so my goal is to provide you with quick and easy recipes that are both nourishing and satisfying.


BASIC GREEN SMOOTHIE

Serves 2 The green smoothie is a staple in modern raw food diets and is one of the first raw food preparation techniques I recommend you learn. If you are just starting out you can begin with less greens, gradually increasing the amount as you become accustomed to the flavor of green smoothies. Even if you are skeptical give this recipe a try. I am sure you will be surprised just how subtle the greens become when mixed with sweet fruits.

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2 cups mango or banana 2 cups spinach 1-2 cups water, as desired Combine all the ingredients in a blender and blend until smooth. Add water as desired to achieve your preferred consistency. Options: Experiment with different combinations of fruits and greens.


PMS SOOTHING GREEN SMOOTHIE

Serves 2 This is a great smoothie to assist in reducing the symptoms of PMS. Oranges are known to improve the health of the blood vessels of the uterus. Spinach is a great source of magnesium, which helps to reduce muscle cramps. Cinnamon helps to keep the blood sugar levels stable to reduce cravings for carbohydrate foods. If you choose to add the optional bee pollen this will give you an extra boost of B vitamins to help you cope with stress and alleviate depression. This smoothie is fantastic for men too, as bee pollen is known to have a preventative effect against the development of prostate disorders.


2 oranges (seeds removed but retain the white pith) 2 bananas 4 cups spinach 1 teaspoon cinnamon 1⁄2 teaspoon ground ginger 2 tablespoons bee pollen (optional) 1-2 cups water, as desired Combine all the ingredients in a blender and blend until smooth. Add water as desired to achieve the preferred consistency.


PINEAPPLE CILANTRO MINT SMOOTHIE

Serves 2 This is a very refreshing smoothie. You probably won’t need to add a lot of water because pineapple and cucumber are both naturally high in water. Start with the minimum amount possible and only add more if necessary. When I make this smoothie I generally add stevia powder to achieve the desired sweetness but you could use raw honey or agave nectar if you prefer. The amount needed will depend on the sweetness of your pineapple.


I recommend taking chlorella tablets at the same time as this smoothie because in combination with cilantro, it will assist with the elimination of heavy metals from the body. 3 cups pineapple, chopped 2 cups cucumber (peeled and seeded) 1 cup cilantro 1 cup fresh mint 1 cup parsley (optional) Juice of one lime 1 teaspoon vanilla bean powder (or 1 tablespoon natural vanilla extract) Stevia to taste (or 1 tablespoon honey or agave) 1⁄2 -1 cup water, as desired Combine all the ingredients in a blender and blend until smooth. Add water as desired to achieve the preferred consistency. Options: Add extra greens such as spinach or chard. You can also replace the pineapple with grapefruit or mango.


MANGO-GOJI HIGH C SMOOTHIE

Serves 2-3 Here is a high-energy smoothie, packed with vitamin C and loaded with antioxidants. It makes a perfect start to a summer’s day or a wonderful post-workout enlivener. If you prefer a less-sweet smoothie, substitute some or all of the orange juice for water and add a squeeze of lime and stevia to taste. Either fresh or frozen mango is fine but you may find that frozen is more refreshing in warm weather.


3 cups fresh or frozen mango 2 cups freshly squeezed orange juice 1⁄2 cup goji berries 1⁄2 cup young coconut flesh OR 1⁄4 cup shredded coconut. Combine all the ingredients in a blender and blend until smooth. Options: You could also use fresh papaya instead of or in addition to the mango.


MELON MILK

Serves 2-3 The secret to creating a creamy texture in this simple and delicious smoothie involves including the seeds of the melon, which are normally discarded. Cantaloupe contains a compound called adenosine, which has positive effects on the function of the heart. It is also a very rich source of potassium and beta-carotene.


This is a great smoothie to enjoy for breakfast or after a strenuous workout on a warm summer’s day. 1 cantaloupe with seeds 1 teaspoon camu camu powder (optional) Scoop the melon with seeds and optional camu camu into a blender and blend until completely smooth and creamy. Options: Replace the cantaloupe with honeydew melon.


CREAMY BUCKWHEAT CEREAL Serves 4 Here is a creamy breakfast cereal based on sprouted buckwheat that is good for days when you feel you need something more substantial than a smoothie. Unlike traditional breakfast cereals that are acid-forming and very often contain refined grains and high levels of sugars, sprouted buckwheat is alkalizing, gluten-free and low glycemic. You will need to start soaking your buckwheat 24 hours before you wish to prepare this recipe. Raw honey is my preferred choice of sweetener in this recipe because it contains enzymes that help to digest the starches present in complex carbohydrate foods, such as buckwheat and oats. If you prefer not to use honey you can substitute with agave nectar. 2 cups sprouted buckwheat 4 tablespoons raw coconut butter (I like Artisana brand) Pinch of Himalayan salt 1 teaspoon vanilla bean powder or 1 tablespoon vanilla extract 1-2 tablespoons raw honey 2 tablespoons ground golden flaxseeds (optional) 4 cups chopped fresh fruit (mango, blueberries, strawberries, peaches or banana)


Place all ingredients except fresh fruit in blender and blend until smooth and creamy. You may need to add just a little water to get the blender going. Place in individual serving bowls and top with your favorite seasonal fruit. Suggested combinations include mango with blueberries or banana with strawberries. HOW TO SPROUT BUCKWHEAT Add buckwheat to a large jar or bowl and cover with pure water. Allow to soak overnight, then in the morning drain and rinse it well, until the water runs clear. Let the buckwheat sprout for another 12 hours, ideally rinsing every 4-6 hours. Special sprouting jars are available or you could simply place the buckwheat in a large bowl covered with cheesecloth or a fine tea towel and rinse using a fine sieve.


MANGO PINEAPPLE SALSA

This is a fresh and lively salsa that is great with raw crackers and guacamole or on large romaine lettuce leaves with slices of avocado. It is also a good accompaniment to Mexican, Asian or Indian dishes for an extra burst of flavor.


1 1⁄2 cups mango, diced 1⁄2 cup pineapple, diced 1⁄4 cup red onion, diced 1⁄4 cup red pepper, diced 1 teaspoon jalapen ̃o pepper 1-2 tablespoons lime juice 1⁄4 cup cilantro, chopped finely Himalayan salt to taste Place all ingredients in a bowl and mix well to combine. Adjust salt, lime juice and jalapen ̃o to taste.


THAI COCONUT SOUP

Serves 4-6 On a visit to South Africa my husband and I were fortunate to be invited to the home of Peter and Beryn Daniel for a raw dinner. Beryn served this wonderful soup, which I declared was the most delicious soup I have ever tasted: raw or cooked!


1 liter warm water 1 1⁄2 cups shredded coconut (soaked in warm water for 5 minutes) 2 stalks lemon grass 10 kaffir lime leaves 1⁄4 cup cashews 1 -2 avocados 1⁄4 cup cilantro 1tablespoon brown rice miso 1tablespoon olive oil 2 teaspoons Himalayan salt Put all the ingredients into a blender and blend until warmed through. Served in warmed bowls and drizzle with olive or hempseed oil.


GREENS WITH HONEY MUSTARD BALSAMIC DRESSING

Serves 2 as a main dish or 4-6 as a side A simple green salad can be an accompaniment to a wide variety of dishes or a complete meal when served with avocado or a baked sweet potato on the side. This has to be one of my all-time favorite salad dressings! It will keep for at least one week in the fridge.


Salad: 6 cups leafy greens such as romaine, red and green lettuce, arugula 1-2 tomatoes, sliced into wedges (optional) Dressing: 4 tablespoons extra virgin olive oil 2 tablespoons hempseed oil 3-4 tablespoons balsamic vinegar 1 1⁄2 tablespoons raw honey 1⁄2 tablespoon Dijon mustard 1⁄4 cup flat leaf parsley, chopped finely 2 teaspoons fresh thyme 1 tablespoon chives, chopped finely 1⁄4 teaspoon Himalayan salt Pinch of black pepper (optional) Put dressing ingredients in a small bowl and mix well until combined. Add desired amount of dressing to salad ingredients and toss well. Serve immediately. Options: Top the salad with sliced avocado or a sprinkle of pine nuts.


“SPAGHETTI” MARINARA

Serves 4

Many of our raw dishes are all about creating familiar textures and flavors but with much healthier ingredients than traditional meals.

In this recipe zucchini noodles substitute for regular pasta and the raw marinara sauce is bursting with so much fresh flavor that you will probably prefer it over the cooked version.


4 medium zucchini

1 1⁄2 cups grape tomatoes

4 large dates

1 tablespoon fresh oregano

2 tablespoons fresh basil

1 tablespoon lemon juice

3 tablespoons extra virgin olive oil

1 tablespoon hemp seed oil

1 teaspoon Himalayan salt

Prepare the zucchini into spaghetti strands with a spiralizer. Alternatively you may slice the zucchini into long thin strands with a knife or vegetable peeler but this is more time consuming. Sprinkle zucchini with salt and let stand for at least 30 minutes.

Prepare sauce by blending all remaining ingredients. Taste and adjust seasonings if necessary.

Squeeze and drain excess fluids from zucchini. Top with sauce and sprinkle with chopped fresh parsley or basil.

Options: Add a couple of tablespoons of chopped olives or sundried tomatoes to the sauce after blending. Substitute fresh rosemary in place of oregano.

The sauce is also a great topping for lightly steamed veggies like broccoli, cauliflower and green beans.


MARINATED VEGETABLES

Serves 3-4 This is a great way to use up veggies that are not quite fresh enough for a salad but nevertheless too good to waste. Marinated veggies make a good side dish for zucchini noodles with marinara or pesto sauce or with a green salad and a nut or seed pate.


Veggies: (This is only a suggestion. Use any of your favorite vegetables). 2 carrots, sliced 2 zucchini, sliced 1⁄2 yellow pepper, julienned 1⁄2 cup asparagus, sliced on the diagonal 1⁄4 cup red cabbage, sliced 1⁄4 cup cherry tomatoes, halved Marinade: 2 tablespoons extra virgin olive oil 2 tablespoons lemon juice 1 tablespoon shallots, chopped finely 2 tablespoons flat leaf parsley, chopped finely 2 tablespoons fresh basil, chopped finely 1 teaspoon rosemary or thyme, chopped finely Salt to taste Combine marinade ingredients in bowl. Add prepared veggies and marinade for at least several hours or overnight.


PAD THAI NOODLES

Serves 3-4 Kelp noodles are a delicious substitute for traditional noodles. They are made entirely of sea vegetables, are fat- free and very low in calories. Here we combine them with a delicious spicy “peanut sauce” and crispy vegetables to recreate one of everyone’s favorite Asian dishes.


Noodles: 1 packet kelp noodles 1 tablespoon lemon juice 1⁄2 cup red or yellow pepper, julienned (a combination is nice) 2 green onions, sliced 1 cup cabbage, shredded 1⁄2 cup mung bean sprouts 1⁄4 cup cilantro, chopped 2 tablespoons chopped nuts (your favorite) “Peanut” Sauce: 1⁄4 cup raw almond butter (or 1⁄2 cup raw almonds) 2 tablespoons coconut sugar 2 tablespoons lime juice 1 tablespoon coconut oil 1 tablespoon tamari 1 tablespoon ginger, diced 1 teaspoon coconut vinegar 1⁄2 -1 teaspoon hot sauce or fresh chili 1⁄4 cup water Soak noodles in fresh water with lemon juice for at least thirty minutes, then drain and add to a bowl. This helps to soften the noodles and improve their texture. Blend sauce ingredients until smooth then taste and adjust seasonings and add to kelp noodles. Add peppers, cabbage and green onions and toss well to combine. Divide the mixture between individual serving dishes and top with mung bean sprouts, cilantro and chopped nuts.


BUDDHA BOWL

Serves 2 This recipe is useful for those who are just transitioning to a raw food diet. It includes a base of cooked whole grains, which is combined with raw and/or lightly cooked vegetables and a variety of other ingredients like avocado, seeds, beans, seaweed, herbs, spices and seasonings. If you are new to raw foods start with the higher amount of quinoa or rice and you can gradually decrease it as you feel comfortable. This is an opportunity to experiment with unique and heirloom varieties of whole grains such as red or black quinoa, forbidden black rice or Bhutanese red rice. For the vegetables you have the choice of adding them raw, steamed, lightly stir-fried, or a combination depending on your preference.


The following is just a suggestion so feel free to try your favorite veggies and flavorings to create your own perfect Buddha Bowl. 1⁄2 - 2 cups cooked quinoa or whole grain rice 2 sheets nori, crumbled 1-2 tablespoons tamari 1⁄2-1 tablespoons ginger, grated or chopped very finely 1 green onion, sliced 2 cups shredded green veggies (lettuce, cabbage, bok choy, broccoli, snow peas) 1 cup orange, yellow or red veggies (grated carrot or beet, julienned orange or yellow pepper, diced tomato, steamed pumpkin) 1⁄2-1 avocado Squeeze of lime juice, or a splash of coconut vinegar 2 tablespoons sesame or hemp seeds (optional) Drizzle of hempseed, olive or coconut oil (optional) Divide the quinoa or rice between two serving bowls. Next add the shredded raw or cooked green vegetables. If you are using tougher greens like cabbage, bok choy etc. it is nice to add them raw to your grains while they are still hot, which wilts them slightly without severely affecting their enzyme content. Add the remaining ingredients as desired and toss everything together. Taste to adjust seasonings and enjoy immediately. Options: Add 1⁄2 cup cooked adzuki beans, chickpeas, tofu or tempeh.


CHOCOLATE MINT ENERGY BALLS

Serves 15 These energy balls are much healthier and more delicious than any commercially produced energy bar. They provide you with balanced nutrition for a quick boost of energy and make a perfect afternoon pick-me-up. 1 cup pitted soft dates 1⁄2 cup raisins 1/3 cup raw almond butter 1⁄2 cup cacao or carob powder 3 tablespoons spirulina 1⁄2 teaspoon vanilla powder, or 1⁄2 tablespoon vanilla extract 6 drops peppermint oil Shredded coconut


If your dates are dry or hard soak them briefly in warm water to soften then rinse off any excess water. Alternatively you can soak them overnight. Then either combine all ingredients in a bowl and mix well or add to a food processor. Form into about fifteen individual balls and roll in coconut. Place in the fridge to set for at least an hour before serving. These will keep for several weeks in the fridge when stored in a sealed container.


BERRIES AND “CREAM” PARFAIT

Serves 2-4 Berries are colorful, tasty, nutritious and are some of the most potent antioxidant foods. A particular antioxidant, called pterostibene, found in blueberries, may exert a powerful cholesterol-lowering effect and blueberries have also been associated with improved memory. Recent studies also suggest that eating strawberries may help to prevent cancer. Here a combination of blueberries and strawberries are paired with a luscious vanilla cashew cream, to recreate a healthier version of one of the most classic dessert combinations.


3⁄4 cup strawberries, sliced 3⁄4 cup blueberries 1⁄4 cup agave or maple syrup 1 tablespoon raw honey 1 cup raw cashews 2 tablespoons coconut oil 1⁄2 tablespoon vanilla bean powder or 1 tablespoon vanilla extract Pinch of Himalayan salt Add 1⁄2 cup of blueberries and 1⁄2 cup strawberries to a blender with 1⁄4 cup agave. Place in a bowl and add remaining berries. Set aside. Then, to make the “cream”, blend the cashews with honey, coconut oil, salt and vanilla. Divide cashew cream and place in individual serving size glasses and top with the berry mixture. Place in the fridge to chill for at least an hour. Options: Use one or a combination of your favorite berries like raspberries, blackberries and mulberries. You can also experiment with other fruits like cherries, plums, peaches or apricots.


I hope you enjoyed this book and are ready to begin exploring the delicious world of raw food cuisine. For more recipes and inspiration please subscribe to the Raw Food Solution blog. You will receive each new blog post via email so you can stay up to date with information about the raw food diet and get fresh new recipes delivered to your inbox. Click here to Subscribe

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RAW FOOD SOLUTION - Live Remedy