Benefits of Raw
Healthier
Weight reduction
Less indigestion and acid reflux
More Energy
Less Aches and Pains
Less hypoglycemia
Definition of Raw: Fruits, Vegetables, Nuts, and Seeds that have never been above 112° F.
You will feel hungry! If you are hungry – EAT more!
Eddy’s Daily Menu
(Keep it simple)
Breakfast
2 or 3 fresh fruits (Bananas, Apples, Oranges, Melons, Grapes, etc)
Handful of nuts (Pecans, Almonds, Walnuts, etc)
Midmorning snack (if hungry)
Handful of nuts or seeds
Fresh or dry fruit
Lunch
Salad
Late afternoon snack (if hungry)
Handful of nuts or seeds
Fresh or dry fruit
Supper
Fruit Smoothie
Nutritional Supplements
Multivitamin
Your choice
Omega-3,6,9
Flaxseed Oil – Six 1300 mg softgels per day
Borage Oil – One 500 mg softgel per day
Evening Primrose Oil – One 1000 mg softgel per day
B-12
Trader Joes B-12 / Folic Acid / B-6 – One tablet under tongue per day
Raw Survival Kit
Gallon ziplock bag containing sandwich bags of nuts & dry fruits
Eddy’s Salad
Romaine lettuce (whole head)
Spinach (1 cup)
Sprouts (Alfalfa, Clover, Radish, Bean, etc) — Rotate
Nuts or Seeds (Walnuts, Slivered Almonds, Sunflower Seeds, Pine Nuts, etc) – Rotate
1 Tablespoon Olive Oil – Extra Virgin Cold Pressed
1/3 can whole olives
1/2 Avocado
1/2 or whole tomato
Lemon or lime juice
Salt to taste
Additions as desired: Onions, green peppers, raisins, dried cranberries, humus
Other vegetables rotated: carrots, celery, cabbage, broccoli, cauliflower, cucumber
Eddy’s Fruit Smoothie
1/4 cup cashews
1/2 water or juice (100% fruit juice) — rotate
Blend to desired smoothness –1 minute
Add frozen fruit (Peaches, Mangos, Strawberries, Blueberries, Bananas) — rotate
Add water or juice
Blend to desired smoothness — 1 minute
Add Kale and Spinach for a green smooth.
Additions:
Soy powder or rice powder (raw not available)
Sprouted flax
Top with dry oats (raw is available, but old fashioned oats are cheaper)
Blueberry Pie by Alisa Cohen (2004)
Crust:
2 cups almonds
1/2 cup dates, pitted and soaked
Filling:
5 cups blueberries
2 bananas
1 1/2 Tablespoons Agave Nectar (or Honey)
For Crust:
In a food processor, grind the almonds until fine.
Add the dates and blend until smooth.
Remove from processor and pad down into a pie plate.
For Filling:
In a food processor, combine 4 cups of blueberries and other ingredients.
Blend until smooth.
Remove from food processor and add in 1 cup of whole blueberries.
Pour into crust.
Refrigerate for at least 3 hours.
Note: Pie will solidify after a few hours in the fridge.
Raw Shopping List
Costco
Almonds
Pecans
Walnuts
Pine nuts
Dried Apricots (contains sulfur)
Dried Cranberries (contains sugar)
Dried Blueberries (contains sugar)
Dried Mangos (contains sugar)
Olives
Extra virgin cold pressed olive oil
Fresh and frozen fruit
Fresh vegetables
Sprouted Golden Flax
Flaxseed oil, Evening Primrose Oil, Nutritional Suppliments
Trader Joes
Cashews (seasonal)
Sunflower seeds
Brazil nuts
Pepitas — Pumpkin seeds
Dry Coconut
Wide variety of dry fruit, nuts, and seeds
Optional: fresh and frozen fruit & vegetables
B-12 / Folic Acid / B-6
Farmers market
Fresh fruits and vegetables
Dried fruits
Nuts
Mother Earth
Raw Agave Nectar
Clarks
Zesty Sprouting Mix—Now Foods
Equipment
MAGIC BULLET Express Blender Mixer 17 Piece Set available on e-bay
$40 – 50 including shipping (Careful don’t blend for more than 1 minute at a time)
EasyGreen Auto Sprouter — www.easygreen.com $179 ($129 used)
Add hydrogen peroxide to water to prevent mild
Books
Cohen, Alissa (2004) Living On Live Food. Laguna Beach, CA: Cohen Publishing Company
Kenney, Matthew & Melngailis, Sarma (2005) Raw Food, Real World: 100 Recipes to Get the Glow. New York, NY: HarperCollins Publishers Inc.
Cornbleet, Jennifer (2005) Raw Food Made Easy for 1 or 2 People. Summertown, TN: Book Publishing Company
Rose, Natalia (2005) The Raw Food Detox Diet: The five-step plan for vibrant health and maximum weight loss. New York, NY: HarperCollins Publishers Inc.
Shannon, Nomi (1999) The Raw Gourmet. Vancouver, Canada: Alive Books.
Eating Out Raw
Subway: Salad
Sizzler: Salad bar
McDonalds: Salads without meat
Denny’s: Salad
Jamba Juice: 100% Juice Smoothie, wheatgrass
Soup Plantation: Salad Bar
Sweet Tomato: Salad Bar
Hometown Buffet: Salad Bar
Almost all restaurants have salads or salad bars.
we use a national panasonic food processor and this seems to be a bang for the buck~,,