Learn everything you need to know about raw foods, including the simple secrets behind the growing popularity of these life-giving foods. Many raw foodists experience incredible benefits like weight loss, improved health, greater stamina, and increased mental clarity—all because of the raw foods they consume. Throughout history, visionaries and healers have advocated eating raw foods for health
and longevity.

Raw Benefits

• The many benefits of eating raw
• The power of plants to protect
• The simplest weight loss solution revealed
• The many faces of the modern-day raw food movement

Raw foods have not been cooked and contain high levels of enzymes and vital nutrients. Enzymes are proteins that accelerate the rate of chemical reactions, including those involved in digestion and metabolism. Phytonutrients or phytochemicals are plant-derived, biologically active chemicals thought to prevent certain diseases.

Once a way of living for mainly athletes and entertainers, the raw food movement has gained the attention of people from every corner of Earth seeking to embrace a healthy lifestyle while leaving a lighter environmental footprint. We share the science and theory behind the nutritional and health benefits of raw foods. Whether you’re looking to go all raw or simply want to begin enjoying more fresh fruits and vegetables, read on to discover what you’ll experience when eating raw.

What Are Raw Foods?

Raw foods are, simply enough, foods that haven’t been cooked. They’re the fresh fruits, berries, vegetables, nuts, seeds, and herbs we’ve all come to know and love in their whole, natural state.
Once raw food is heated above a certain temperature, the food is considered cooked. Many in the raw food community define this point as the temperature where the particular food’s enzymes are destroyed. Enzymes are the catalysts of all reactions in the body, and all foods contain naturally occurring enzymes.

 Most raw foodists consider 116°F the maximum threshold for enzyme activity in the food. Soups and dishes heated until just warm to the touch, and foods dehydrated at temperatures lower than
this are generally still considered raw foods. Raw foods are loaded with all the vital nutrients our bodies require to grow and maintain health. Raw foods also have a high water content compared to cooked foods, which is helpful in maintaining hydration and ensuring you actually get all the water-soluble
nutrients the plant foods provide.

Raw foods abound with phytonutrients. These plant based nutrients are not yet considered essential in the diet, but science suggests they’re involved in protecting against or delaying the development of chronic diseases such as cardiovascular disease, diabetes, certain cancers, etc. Raw foods sometimes contain greater amounts of vitamins and minerals than their cooked counterparts. Science knows about the benefits of many phytonutrients, but there’s still much to be discovered.

How raw do you need to be to feel the benefits? Well, we believe every little bit helps. Many people notice improvements such as weight loss, increased energy, and improved health simply by including a few more servings of fruits and vegetables in their daily regime. Getting up to 50 percent raw brings even more results. Many consider eating 75 to 80 percent raw an ideal level. Purists say we need to be at close to 100 percent to experience the full effect of the benefits previously mentioned, but we say go as raw as you can, as naturally as you can, and always feel good about your choices.

You’ll often hear live foods or living foods used to describe a raw food diet. Is there a difference? or many, the words are used interchangeably. For those in the know, there’s an important difference.
Raw foods consist of foods in their natural, unheated state. Live foods often contain greater amounts of vital nutrients promoted through the processes of soaking, sprouting, blending, and culturing. Culturing allows you to create specialty dishes and drinks such as sauerkraut, plant cheeses, yogurts, and kombucha.

The Great Weight Loss Secret
It’s a widely held belief in the raw community that eating raw has a built-in weight reduction mechanism. This has to do with the water content, fiber, and nutritional values of raw foods. Going raw also keeps you away from two of the main weight gain culprits—refined sugars and flours. These contain very little nutrition, and because they’re not filling, encourage the consumption of other similar foods. Whatever the
reason, we think eating raw foods is one of the easier ways to lose weight because it’s simply so satisfying!

Fiber Freeway
It’s been shown that a diet high in fiber helps increase transit time of foodstuff through the digestive tract, lowers blood cholesterol levels, and promotes less hunger due to the bulk it provides. A raw food diet is naturally high in fiber and is one of the many reasons eating raw helps you improve your health and lose weight. In short, a positive sequence of events is created. The healthier your food, the more satisfied you feel eating a smaller quantity of food, the quicker food leaves your body, and the more weight loss you will experience.

Water to the Rescue
The water content of raw foods helps support weight loss. When food is cooked, it loses its moisture and becomes more dense. Raw foods, loaded with water, fill you up sooner. You wind up eating less because you fill up on low-calorie, nutrient-rich foods. You may find yourself eating more frequent, lighter meals.

Disease Prevention
We believe eating raw foods paves the way to optimal health and the prevention of disease. Major national health organizations such as the American Heart Association and the American Diabetes Association recommend including fruits and vegetables to prevent illnesses. The World Health Organization estimates that a low intake of fruits and vegetables is associated with heart disease, cancer, and stroke.

Antioxidants
Raw foods are naturally very good sources of vitamins A, C, and E, which function as antioxidants, preventing free radical damage that’s a normal part of metabolism and results from environmental insult (i.e., stress, pollution, diet, etc.). In today’s modern world, we are under a free radical attack. As a rich source of antioxidants, raw foods are purported to slow the aging process, which might be why raw food eaters often report glowing skin immediately after beginning the diet.

Nature’s Oils
Foods such as avocadoes, flax, almonds, and olives contain oils that allow for the absorption of fat-soluble vitamins (A, D, E, and K) when eaten with a meal. Some of the fatty acids these foods provide are essential fatty acids (EFAs), which are vital for maintaining cell, skin, neurological, and even heart
health.
The two main essential fatty acids are omega-3 (linolenic acid) and omega-6 (linoleic acid), found abundantly in ground flax and hemp seeds. These EFAs improve heart health by lowering cholesterol and clearing clogged arteries. They’re also naturally antiinflammatory and may relieve arthritis symptoms. Like other raw foods we’ve told you about, when you heat oils above a certain temperature, they begin to change chemically and hazardous free radicals are formed. The less heat applied to the oil production process, the better. And of course, none is best! By eating raw, you receive the nutrition contained in naturally occurring oils. These natural oils found in nuts, seeds, and avocadoes are important parts of a healthful lifestyle.

The Benefits of Dehydrating
Dehydrating involves heating foods at low temperatures to reduce the water content. This yields foods that are crispy, seem baked, and are easy to store. Dehydrated foods are wonderful for the variety of dishes you can create with them, including everything from snacks to main courses and exotic desserts.

Dehydrated foods retain most of the nutrients in the original fresh foods. Plus, dehydrated foods are easy to pack and carry when you travel. Many people like to make large batches of dehydrated foods on a rainy day and store them until a snack urge strikes.
When dehydrating, temperatures vary and are generally kept at or below 116°F. In some instances, temps go up to 145°F, but only for short periods of time. This speeds up the water evaporation and decreases the chance of spoilage. Dehydrating foods at home is significantly more economical than purchasing the foods already dried. And the homemade versions don’t contain the chemical preservatives and sulfur manufacturers used in store-bought varieties.

The Benefits of Sprouting
Sprouts are fiber-rich foods that serve as a great source of many vitamins and minerals. Sprouts are also an economical source of protein and beneficial fatty acids. The soaking step of the sprouting process releases enzyme inhibitors, the compounds that keep seeds in their dormant state. Many of these compounds are not useful for us, such as the tannins released from soaking many nuts like walnuts or almonds.
During the sprouting process, the macronutrients (fat, protein, and carbohydrates) are broken down into their simplest forms. The nutrient profile of the food multiplies, with especially dramatic increases in
vitamin C and the B complex vitamins. In addition, in terms of energy, sprouts are lower in calories and
much higher in protein than the seeds from which they came.

You can sprout using one of several time-tested methods:
Jar The jar method involves sprouting in a mason jar with a mesh top. You rinse the seeds in the jar daily and let it sit at a 45-degree angle until the seeds are ready for harvest.
Sprouting bags With this method, you replace the jar with a linen or cotton mesh sprouting bag. The seeds are soaked, rinsed, and sprouted inside the bag.
Tray Trays are used to grow wheatgrass, barley grass, sunflower greens, and buckwheat greens. Here, you plant the seeds in approximately 11/2 inches of potting soil. Many sprouters feel this makes the perfect indoor garden.
Clay saucers Clay saucers of different shapes and sizes create a beautiful sprouting garden. Try this
method with gelatinous seeds such as flax, psyllium, and chia seeds. Spread the soaked seeds on the clay saucer. The saucer is placed in a bowl of water which keeps the clay moist, which in turn keeps the seeds moist. Cover the items with a mesh screen while they’re sprouting.

The Miracle of Sprouting
In nature, seeds remain dormant until the temperature and conditions are favorable to begin the growing process. When you soak them in water, you’re creating those conditions yourself. It’s a wonder to behold dormant seeds sprouting into vibrant plants that nourish and sustain you. Before beginning, select a good location to set up your indoor garden. Space in a dish rack with no direct sunlight is an ideal location to start. When you get used to this method, you can time each cycle for a continuous supply.
Some sprouters start a new batch while harvesting the first one.

From Seed to Sprout
After the seeds have soaked for the allotted time (as determined by the “Sprouting Chart” later in this chapter), they’re ready for the next stage in their continuing evolution. As your seeds begin to germinate, rinse them with fresh water 2 to 4 times a day and allow them to drain thoroughly. Rinsing and draining takes place while the sprouts are still in the jar. Place on a 45-degree angle after each rinse. The number of rinses depends on the sprouts and the temperature and humidity of the location where you are sprouting. Warmer, more humid environments require more rinsing. Proper drainage is essential or the sprouts will begin to rot.
Within a couple days, seeds expand and tiny sprouts form. Allow the sprouts to grow at room temperature for 2 to 7 days, depending on the sprouts, and witness the miracle of life as the sprouts continue to grow until they’re ready for harvest.

While the sprouts are evolving, keep them out of direct sunlight to avoid cooking them. But just before harvesting them, place them in full sun for around 15 minutes. Sunlight activates the chlorophyll in the plant. When the sprouts just begin to turn green, this means the chlorophyll is just becoming present and the sprouts are ready to be harvested. Grains, legumes such as garbanzo beans, and nuts such as almonds will not form a green sprout. They are ready for harvest when a small tail about the size of
the seed forms. (The harvest times listed in the “Sprouting Chart” indicate the sprout’s peak, or the period of time when the highest amounts of nutrients are available.)
To harvest, remove sprouts from the jar, place in a colander, and gently rinse and drain well. Smaller seeds like alfalfa and clover have tiny husks and ungerminated seeds mixed in with the sprouts. The best method to harvest these sprouts is to pour them into a large bowl of water and allow them to soak. Break up the sprouts, gently skim off the husks floating on top, and remove the sprouts without touching the ungerminated seeds at the bottom. Be sure to drain well before refrigerating. Store harvested sprouts in the refrigerator in a glass container with a slightly moist paper towel inside. Be sure they’re well drained, and depending on the sprout, rinse daily to preserve freshness. Many sprouts last for up to a week if stored properly.

Fabulous Fruits

Eating raw first begins with a love and enjoyment of eating fresh fruits. Be sure to sample the different varieties of apples; avocadoes; oranges; grapes; bananas; papayas; mangos; pineapples; cherries; peaches; pears; kiwifruits; figs; plums; dates; grapefruit; lemons; limes; tomatoes; watermelon and other melons; tropical fruits such as jackfruit, durians, and cherimoyas; and berries such as blueberries, strawberries, raspberries, blackberries, and cranberries. Talk about a rainbow of color! Fruit in its dried or dehydrated state also has a place in a raw foods diet. Check out delicious dried figs, raisins, currants, apricots, goji berries, mangoes, and papayas.

Frozen fruits are also considered live. There might be a small decrease in nutritional value, but frozen
fruits are awesome in smoothies and enable you to enjoy a variety of fruits throughout the year. Also,
frozen fruits retain much more of their nutritional content compared to fruits that haven’t been purchased
locally or that have been kept in the house for a week, for example.

Versatile Vegetables
In the vegetable kingdom, the bounty includes broccoli; cabbage; cauliflower; kale; arugula; spinach; bell peppers; celery; carrots; beets; yellow squash; zucchini; cucumbers; green beans; peas; corn; asparagus; onions; garlic; ginger; scallions; shallots; turmeric; wild greens like purslane and dandelion; Jerusalem artichokes; kohlrabi; galangal (Thai ginger); fresh or dried chilies such as ancho, jalapeño, poblano, Serrano, and chipotle; and all the wonderful lettuces, such as buttercup, red leaf, romaine, mesclun, and micro greens.

Nuts and Seeds
Don’t forget nuts, nature’s nutrition powerhouses. We like the following nuts: Brazil nuts, hazelnuts (filberts), macadamia nuts, pecans, pine nuts, pistachios, walnuts, and almonds. Our favorite seeds include sesame (the unhulled variety), pumpkin, sunflower, flax, and hemp, all of which are quite versatile and can be used in a variety of ways.

We also like to keep some nut and seed butters on hand. We use our Champion juicer to make awesome almond, macadamia, and cashew butters. Varieties of raw nut butters are available in many health food stores. Tahini is a delicious butter created from ground sesame seeds. A staple in Middle Eastern cuisine, we love to use it in many ways, including dressings, sauces, and even dessert.

Grains and Legumes
Certain grains that can be soaked or sprouted are part of our raw pantry. Quinoa, buckwheat, barley, amaranth, and oats, along with wheat, spelt, and rye berries are all in our pantry. Legumes to check out for soaking and sprouting include lentils, mung beans, garbanzo beans, and adzuki beans.

Healing Herbs
Herbs can make all the difference in a food’s flavor. The best way to learn the different flavors and combinations of herbs is to taste them one at a time. Take a moment to smell the herb after crushing it gently with your fingers. Try chewing on the leaf to get to know its flavor. Review its characteristics, and read up on it if you want to learn more. Try different combinations to discover flavors you like. It’s a trial-and-error exploration, so have fun with it. Consider experimenting with popular culinary herbs such as
basil, dill, oregano, thyme, rosemary, lemongrass, chives, mints, cilantro (coriander), marjoram, sage, chervil, kaffir lime leaves, tarragon (French and Mexican varieties), Thai basil, and flat-leaf Italian parsley. We prefer the flat-leaf Italian parsley to the curly parsley because it has more flavor and beneficial health
properties. If a recipe calls for fresh herbs and all you have is dried, you can substitute. Use 1 teaspoon
dried herb for every 1 tablespoon fresh herb called for in the recipe. The dried herb generally has more concentrated flavor than the fresh herb. This ratio is not a hard and fast rule, though, as the intensity of flavor of dried herbs diminishes over time.

Eating raw
 is a frame of mind. A positive attitude and a spirit of exploration are the greatest tools to have. Be inspired to set personal goals and work toward achieving them. This is particularly important when you’re around friends and family who may not understand your desire to eat raw. It’s good to feel secure in why you’re doing what you’re doing. As you begin to introduce more raw foods into your diet, cravings will likely arise. This is natural and to be expected. After so many years of eating whatever we want, we get accustomed to certain flavors and textures of cooked and processed foods. Many times, it’s a big psychological adjustment to stay on track while eating raw when cravings for unhealthy foods arise. Don’t despair, and certainly don’t beat yourself up. Just note how fast the cravings pass.

Family and social forces create the idea of what’s “normal” to eat. This idea often doesn’t include healthy options. We’re constantly bombarded with advertisements that encourage us to not only overeat but also to consume high-fat, high-sugar fast foods. Our food choices impact both the quality and length of our lives. Only you know what’s best for you. Listen to yourself. Increasing your intake of raw fruits and vegetables will be healing at any level.
Move at your own pace. Eating raw is not a contest to see who can eat 100 percent raw all the time. The raw food police won’t come after you if you’re sharing in family affairs and have a nonraw piece of cake or a food you normally would have enjoyed more often. Be patient and gentle with yourself as you travel this path to a healthier life.