Benefits of Raw Fruits & Veggies
- Increased energy
- Clearer skin
- Weight loss
- Reduced risk of disease
- Balance Hormones
- More nurtirents
The raw food diet contains fewer trans fats and saturated fat than the typical Western diet. It is also low in sodium and sugar and high in potassium, magnesium, folate, fiber, vitamin A, phytonutrients and health-promoting antioxidants. These properties are associated with a reduced risk of diseases such as heart disease, diabetes, and cancer. For example, a study published in the Journal of Nutrition found that consumption of a raw food diet lowered plasma total cholesterol and triglyceride concentrations.
In integrated medicine, the raw food diet is said to have a favorable acid-alkaline balance, being low in acid-forming food. Too much acidity in the body is said to promote disease.
Some proponents of the diet suggest that it may reduce inflammation because it contains fewer advanced glycation end-products and other compounds.
3 Ways to Add more Raw foods into your Diet
1. Drink smoothies for breakfast.
I’m not a morning person. My idea of making breakfast is taking my credit card out and swiping it at the juice place around the corner from my work every morning. If I’m going to make a healthy breakfast myself, it’s going to be a smoothie, because smoothies are a quick, easy, and delicious way to make sure you’re starting off your day with an abundance of plant power.
2. Buy fruit in bulk, and keep some with you.
It’s almost embarrassing how I carry citrus fruits in my purse in the same way that my grandma carried around Sweet’n Low. Our bodies crave sugar, and if we’re not prepared we’re likely to grab junk. Throw some fruit in your bag (or a banana in your pocket for a great conversation starter) to avoid reaching for crap when you start to feel hungry.
3. Make massive dinner salads.
I’ve been blessed with the superpower of being able to eat mass quantities of food. If you’re human, I’m guessing you share my talent. It’s impressive, really, and it can be used for good (despite what you may think). I love making a massive, ridiculously overloaded raw salad every night. Think jumbo-sized-popcorn-for-an-extra-fifty-cents-sized salad. Lettuce, bell peppers, tomatoes, onions, mushrooms, broccoli, avocado, zucchini, seeds, whatever… throw it in all there. It’s one of the best things you can give yourself. Eating an abundance of vegetables is going to satisfy you, and will give you the nutrients your body so deeply craves.
Raw Cacao Energy Balls with Walnuts, Coconut and Dates
An easy energy ball recipe made with raw cacao, walnuts, coconut, dates and seeds.
Author: Trinity Bourne
Recipe type: Dessert
Cuisine: dairy-free, gluten-free, vegan, vegetarian
Serves: 12 balls
- 100g pitted dried dates (two-thirds of a cup)
- 75g walnuts (two-thirds of a cup)
- 100g ground sunflower seeds (two-thirds of a cup)
- 40g coconut butter (2 tablespoons)
- ½ teaspoon vanilla extract
- ½ teaspoon ground cinnamon
- 1 teaspoon maple syrup
- 2 tablespoons raw cacao
- Soak the dates over night (or for at least 3 hours/until soft and blend-able)
- Grind the sunflower seeds with a nut mill, food processor or high powered blender (alternatively: if you can’t grind your seeds, substitute them for extra walnuts).
- Make sure the coconut butter is soft enough to scoop with a tablespoon.
- Place all ingredients into the food processor and blend until everything sticks together. If you have a high powered food processor, this should happen quickly.
- Form into small balls with your hands.
- Either serve immediately or place in the fridge to chill before dishing out. (Note: if your coconut butter was liquid or REALLY soft, you’ll probably need to chill these in the fridge to firm up a little before serving.)
OVERNIGHT CHOCOLATE CHIA SEED PUDDING
Simple, 6 ingredient chocolate chia seed pudding that’s naturally sweetened and so thick and creamy. Simple, loaded with nutrients and perfect for breakfast, a snack or dessert!
Author: Minimalist Baker
Recipe type: Dessert, Breakfast
Cuisine: Vegan, Gluten Free
- 1 1/2 cups (360 ml) Almondmilk
- 1/3 cup (63 g) chia seeds
- 1/4 cup (24 g) cacao or unsweetened cocoa powder
- 2-5 Tbsp (30-75 ml) maple syrup if not blending (can sub 5-9 dates, pitted if blending)
- 1/2 tsp ground cinnamon (optional)
- 1/4 tsp sea salt
- optional: 1/2 tsp vanilla extract
- Add all ingredients except sweetener to a mixing bowl and whisk vigorously to combine. If not blending (which I preferred!), sweeten to taste with maple syrup at this time. If blending, you can sweeten later with maple syrup or dates.
- Let rest covered in the fridge overnight or at least 3-5 hours (or until it’s achieved a pudding-like consistency).
- If blending, add to a blender and blend until completely smooth and creamy, scraping down sides as needed. Sweeten to taste.
- Leftovers keep covered in the fridge for 2-3 days, though best when fresh.
- Serve chilled with desired toppings, such as fruit, granola or coconut whipped cream.
RAW ZUCCHINI PASTA WITH CREAMY AVOCADO-CUCUMBER SAUCE [VEGAN]
- 1 large zucchini (1 per person)
- grape, cherry or mini heirloom tomatoes, halved
- jalapeno, thinly sliced and seeds removed (optional)
- pea shoots (optional)
- zest of one meyer lemon or regular lemon
- 1 medium avocado
- 1 cucumber, peeled and sliced thick
- a few large leaves of basil (optional)
- 1 meyer lemon or regular lemon, juice of
- 2 garlic cloves
- 1/4 teaspoon white pepper or black pepper to taste
- salt to taste
- Prepare your zucchini noodles julienne style or spiralized. Or alternately, cook your pasta of choice, about 8 ounces.
- For the puree, place all ingredients into a food processor/blender and process until creamy.
- Taste for flavor adding anything extra you might like.
- Toss zucchini pasta with avocado-cucumber puree and a handful of arugula.
- Serve with tomatoes, peas shoots, jalapenos, lemon zest, lemon wedges and fresh cracked pepper.