Raw Food For Dummies

Raw Food For Dummies

by Cherie Soria, Dan Ladermann


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Product Details

ISBN-13: 9780471770114
Publisher: Wiley
Publication date: 12/18/2012
Series: For Dummies Series
Pages: 384
Sales rank: 561,837
Product dimensions: 9.00(w) x 7.30(h) x 0.80(d)

About the Author

Cherie Soria has been teaching the art of gourmet raw foods to individuals, chefs, and instructors for nearly 20 years.

Dan Ladermann is a Certified Hippocrates Health Educator and raw vegan nutrition instructor. Together, Cherie and Dan own and operate Living Light International.

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Table of Contents

Introduction 1

About This Book 1

Conventions Used in This Book 2

What You're Not to Read 3

Foolish Assumptions 3

How This Book is Organized 4

Part I: Exploring the Basics of Raw Food 4

Part II: Embarking on Your Raw Journey 4

Part III: Enjoying Raw and Revitalizing Meals: The Recipes 5

Part IV: Taking Your Raw Lifestyle to the Next Level 5

Part V: The Part of Tens 5

Icons Used in This Book 5

Where to Go from Here 6

Part I Exploring the Basics of Raw Food 7

Chapter 1 Raw Food 101 9

Exploring the Raw Food Lifestyle 10

Going beyond roots and shoots: What is a raw food diet? 10

Understanding how cookedfood harms your health 11

Boosting planetary health with vegan choices 12

Embracing a lifestyle, not a fad diet 13

Examining Different Ways of Eating Raw 13

Getting Proper Nutrition 15

Getting enough protein without meat 16

Dishing out the facts on dairy 17

Staying nourished all day long 17

Integrating Raw Foods into Your Life 18

Planning ahead 19

Dining out and staying raw 19

Joining the raw community 20

Chapter 2 Checking Out Raw-some Foods 23

Finding Out What's Raw and What's Not 23

Choosing the good stuff 24

Knowing what food and drink to avoid 25

Enjoying the Perks of Living Raw 26

Feeling energetic and balanced 27

Easing digestion 27

Cleaning out the toxins 28

Improving weight management 29

Retaining youthful vitality 30

Saving money 31

Chapter 3 Getting Essential Nutrients 33

Procuring Plenty of Protein 34

Figuring Out Full-Spectrum Eating 35

Sizing Up the Food Groups 36

Figuring in fruits 37

Vindicating vegetables 37

Enjoying nuts and seeds 38

Including grains and legumes 39

Considering meat and dairy 40

Including Elusive Nutrients in Your Plan 41

Getting enough vitamin B12 41

Exposing a need for vitamin D 43

Concentrating on calcium 44

Fermenting foods for active probiotics 44

Making friends with fats 44

Exploring enzymes 45

Adding superfoods 46

Combining Foods to Aid Digestion 46

Part II Embarking on your Raw Journey 49

Chapter 4 Going Raw 51

Easing, Not Rushing, into Raw 51

Understanding the attachment to cooked foods 52

Going all raw: Is it necessary? 53

Setting Up a Raw Food Plan for Your First Month 55

Making Mealtime a Family Affair 59

Detoxifying: Out with the Old! 60

Feeling the toxic burden 60

Choosing a detoxification program 61

Conducting a cleanse 62

Figuring out fasting 63

Chapter 5 Gear and Gadgets: Setting Up Your Raw Food Kitchen 67

Equipping a Raw Kitchen 67

Gathering essential tools 68

Acquiring helpful appliances 70

Stocking Your Pantry 72

Choosing staple ingredients 73

Enhancing your meals with specialty ingredients 76

Using select not-raw ingredients for extra appeal 78

Stocking the Refrigerator 80

Chapter 6 Buying Organic Essentials 83

Buying Seasonally 84

Looking at Locally Produced Foods 86

Visiting a farmers' market 86

Finding and joining CSAs 88

Shopping for Organics at the Grocery 89

Navigating the produce section 90

Making the best choices available 90

Reading labels 91

Shopping Online 94

Making your money go farther 95

Stocking up on sprouting seeds 96

Chapter 7 Discovering Raw Food Preparation Techniques 97

Using a Juicer 98

Powering Up High-Performance Blenders and Food Processors 100

Using a high-performance blender 101

Using a food processor 102

Using a Dehydrator 103

Growing a Kitchen Garden 105

Soaking and sprouting seeds and nuts 106

Growing greens indoors 107

Fermenting foods 110

Creating Flavorful Foods 112

Understanding the five basic flavors 112

Balancing flavor in raw cuisine 113

Understanding how fat influences flavor 114

Developing Cooked Textures 115

Thickening the raw way 115

Substituting raw ingredients for cooked 119

Part III Enjoying Raw and Revitalizing Meals: The Recipes 121

Chapter 8 Getting Started - No Experience Required 123

Whipping Up Easy Smoothies, Soups, and Salads 123

Staying Satisfied with Easy Snacks, Entrees, and Desserts 131

Chapter 9 The Supporting Cast: Tasty Condiments, Sauces, and More 141

Creating Raw Condiments 142

Preparing Wraps, Crackers, and Other Toppers 148

Making Your Own Tofu and Cheese 156

Chapter 10 Mixing It Up: Smoothies and Elixirs 161

Simplifying Smoothie Making 162

Entering the Enticing World of Raw Elixirs and Juices 170

Chapter 11 Nourishing Breakfasts 181

Enjoying Raw Breakfast Basics 181

Making Your Own Nut Milks 188

Fixing Up Fabulous Fruit 192

Chapter 12 Appealing Appetizers 195

Digging In: Tasty Dips and Spreads 196

Sampling Small Bites 205

Chapter 13 Sensational Soups and Salads 213

Savoring Soups 214

Building Sumptuous Salads 217

Salad Dressing and Toppings 221

Chapter 14 Sumptuous Side Dishes 231

Taking Veggies Beyond Salad 231

Enjoying Seeds and Grains 237

Chapter 15 Gourmet Raw Entrees 245

Making "Meaty" Main Dishes 246

Noshing on Fruit and Vegetable Noodles 258

Chapter 16 Snacks and Nutritious Nibbles 263

Making Fresh Nibbles and Nosh 264

Preparing Make-and-Take Snacks 268

Chapter 17 Sweet Endings 273

Creating "Baked" Desserts 274

Making Ice Creams and Frozen Desserts 278

Creating Chocolaty Confections 281

Part IV Taking Your Raw Lifestyle to the Next Level 289

Chapter 18 Planning Menus in the Raw 291

Coming Up with a Plan 292

Making appealing choices 292

Narrowing your options 294

Getting Food Ready ahead of Time 295

Prepping produce for salads 296

Keeping healthy fats ready for recipes 298

Making Everyday Meals Special 299

Feeding Friends and Family 302

Deciding which dishes to serve 303

Considering texture and mouthfeel 303

Celebrating raw with festive foods 304

Chapter 19 Eating Raw on the Go 307

Ordering Raw in Restaurants 307

Finding restaurants 308

Perusing the menu 308

Making special requests 311

Going prepared with a stash of goodies 312

Brown Bagging Raw Lunch 312

Traveling Raw 314

Staying raw on road trips 314

Finding raw food during air travel 315

Eating raw at a hotel 316

Packing a portable kitchen 316

Chapter 20 Gathering with a Raw Community 319

Joining a Local Group 319

Logging in to Online Support 320

Creating a New Community 321

Hosting a Dinner Event 322

Deciding on a menu 323

Preparing the venue 324

Enjoying the event 325

Creating an Educational Event 325

Part V The Part of Tens 327

Chapter 21 Ten Reasons to Go Raw 329

Looking and Feeling Better 329

Reducing Health Risks and Healing from Disease 330

Avoiding Premature Aging and Promoting Longevity 330

Achieving an Ideal Body Weight 331

Increasing Energy, Vitality, and Stamina 331

Enhancing Memory and Mental Clarity 331

Reducing Colds, Flus, and Allergies 332

Forgetting about Cleaning Dirty Pots and Pans 332

Demonstrating Kindness to Animals 333

Protecting the Environment 333

Chapter 22 Ten Foods Best Eaten Raw 335

Nuts and Seeds 335

Avocados 336

Dark Leafy Greens 336

Broccoli 337

Citrus Fruits 337

Berries 337

Sauerkraut 338

Sea Vegetables 338

Green Juices 339

Nonsweet Fruits 339

Appendix: Metric Conversion Guide 341

Index 345

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Raw Food For Dummies 4 out of 5 based on 0 ratings. 1 reviews.
AaBeeda More than 1 year ago
I have always enjoyed the Dummies line of books and so I was plesantly surprised to find this Raw Food book. It has been very useful and easy to follow...