Raw Food For Dummies

475 Pages·2012·4.07 MB·English

by  Cherie Soria

®
Raw Food For Dummies
Visit www.dummies.com/cheatsheet/rawfood to view this book's
cheat sheet.
Table of Contents
Introduction
About This Book
Conventions Used in This Book
What You’re Not to Read
Foolish Assumptions
How This Book Is Organized
Part I: Exploring the Basics of Raw Food
Part II: Embarking on Your Raw Journey
Part III: Enjoying Raw and Revitalizing Meals: The Recipes
Part IV: Taking Your Raw Lifestyle to the Next Level
Part V: The Part of Tens
Icons Used in This Book
Where to Go from Here
Part I: Exploring the Basics of Raw Food
Chapter 1: Raw Food 101
Exploring the Raw Food Lifestyle
Going beyond roots and shoots: What is a raw food
diet?
Understanding how cookedfood harms your health
Boosting planetary health with vegan choices
Embracing a lifestyle, not a fad diet
Examining Different Ways of Eating Raw
Getting Proper Nutrition
Getting enough protein without meat
Dishing out the facts on dairy
Staying nourished all day long
Integrating Raw Foods into Your Life
Planning ahead
Dining out and staying raw
Joining the raw community
Chapter 2: Checking Out Raw-some Foods
Finding Out What’s Raw and What’s Not
Choosing the good stuff
Knowing what food and drink to avoid
Enjoying the Perks of Living Raw
Feeling energetic and balanced
Easing digestion
Cleaning out the toxins
Improving weight management
Retaining youthful vitality
Saving money
Chapter 3: Getting Essential Nutrients
Procuring Plenty of Protein
Figuring Out Full-Spectrum Eating
Sizing Up the Food Groups
Figuring in fruits
Vindicating vegetables
Enjoying nuts and seeds
Including grains and legumes
Considering meat and dairy
Including Elusive Nutrients in Your Plan
Getting enough vitamin B12
Exposing a need for vitamin D
Concentrating on calcium
Fermenting foods for active probiotics
Making friends with fats
Exploring enzymes
Adding superfoods
Combining Foods to Aid Digestion
Part II: Embarking on Your Raw Journey
Chapter 4: Going Raw
Easing, Not Rushing, into Raw
Understanding the attachment to cooked foods
Going all raw: Is it necessary?
Setting Up a Raw Food Plan for Your First Month
Making Mealtime a Family Affair
Detoxifying: Out with the Old!
Feeling the toxic burden
Choosing a detoxification program
Conducting a cleanse
Figuring out fasting
Chapter 5: Gear and Gadgets: Setting Up Your Raw Food
Kitchen
Equipping a Raw Kitchen
Gathering essential tools
Acquiring helpful appliances
Stocking Your Pantry
Choosing staple ingredients
Enhancing your meals with specialty ingredients
Using select not-raw ingredients for extra appeal
Stocking the Refrigerator
Chapter 6: Buying Organic Essentials
Buying Seasonally
Looking at Locally Produced Foods
Visiting a farmers’ market
Finding and joining CSAs
Shopping for Organics at the Grocery
Navigating the produce section
Making the best choices available
Reading labels
Shopping Online
Making your money go farther
Stocking up on sprouting seeds
Chapter 7: Discovering Raw Food Preparation Techniques
Using a Juicer
Powering Up High-Performance Blenders and Food
Processors
Using a high-performance blender
Using a food processor
Using a Dehydrator
Growing a Kitchen Garden
Soaking and sprouting seeds and nuts
Growing greens indoors
Fermenting foods
Creating Flavorful Foods
Understanding the five basic flavors
Balancing flavor in raw cuisine
Understanding how fat influences flavor
Developing Cooked Textures
Thickening the raw way
Substituting raw ingredients for cooked
Part III: Enjoying Raw and Revitalizing Meals: The Recipes
Chapter 8: Getting Started — No Experience Required
Whipping Up Easy Smoothies, Soups, and Salads
Chapter 9: The Supporting Cast: Tasty Condiments, Sauces, and
More
Creating Raw Condiments
Preparing Wraps, Crackers, and Other Toppers
Making Your Own Tofu and Cheese
Chapter 10: Mixing It Up: Smoothies and Elixirs
Simplifying Smoothie Making
Entering the Enticing World of Raw Elixirs and Juices
Chapter 11: Nourishing Breakfasts
Enjoying Raw Breakfast Basics
Making Your Own Nut Milks
Fixing Up Fabulous Fruit
Chapter 12: Appealing Appetizers
Digging In: Tasty Dips and Spreads
Sampling Small Bites
Chapter 13: Sensational Soups and Salads
Savoring Soups
Building Sumptuous Salads
Salad Dressing and Toppings
Chapter 14: Sumptuous Side Dishes
Taking Veggies Beyond Salad
Enjoying Seeds and Grains
Chapter 15: Gourmet Raw Entrees
Making “Meaty” Main Dishes
Noshing on Fruit and Vegetable Noodles
Chapter 16: Snacks and Nutritious Nibbles
Making Fresh Nibbles and Nosh
Preparing Make-and-Take Snacks
Chapter 17: Sweet Endings
Creating “Baked” Desserts
Making Ice Creams and Frozen Desserts
Creating Chocolaty Confections
Part IV: Taking Your Raw Lifestyle to the Next Level
Chapter 18: Planning Menus in the Raw
Coming Up with a Plan
Making appealing choices
Narrowing your options
Getting Food Ready ahead of Time
Prepping produce for salads
Keeping healthy fats ready for recipes
Making Everyday Meals Special
Feeding Friends and Family
Deciding which dishes to serve
Considering texture and mouthfeel
Celebrating raw with festive foods
Chapter 19: Eating Raw on the Go
Ordering Raw in Restaurants
Finding restaurants
Perusing the menu
Making special requests
Going prepared with a stash of goodies
Brown Bagging Raw Lunch
Traveling Raw
Staying raw on road trips
Finding raw food during air travel
Eating raw at a hotel
Packing a portable kitchen
Chapter 20: Gathering with a Raw Community
Joining a Local Group
Logging In to Online Support
Creating a New Community
Hosting a Dinner Event
Deciding on a menu
Preparing the venue
Enjoying the event
Creating an Educational Event
Part V: The Part of Tens
Chapter 21: Ten Reasons to Go Raw