Try-It Diet: Raw Food: A two-week healthy eating plan
By Adams Media
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Adams Media
At Adams Media, we don’t just publish books—we craft experiences that matter to you. Whether you’re diving deep into spirituality, whipping up delights in the kitchen, or planning your personal finances, our diverse range of lifestyle books, decks, journals, and more is designed to feed your curiosity. The Adams team strives to publish content that celebrates readers where they are—and where they’re going.
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Try-It Diet - Adams Media
Try-It Diet: Raw Food
A two-week healthy eating plan
Adams Media, an imprint of Simon & Schuster, Inc.
Avon, Massachusetts
Contents
Introduction
Weekly Plans
Kasha Porridge
Fresh Falafels
Zucchini Pie with Italian Walnut Pate
Almond-Cranberry Thumbprint Cookies
Sweet Almond Oat Cereal
Mock-Tuna Salad Sandwich
Raw Trail Mix
Shepherd’s Pie with Mashed Taters
Blueberry Muffins
Pesto Tomato Stack
Sunflower Crunch
Jicama Empanadas
Fig Porridge
Coconut Wraps
BBQ Chips
New Orleans Beans and Rice
Banana Crepes
Tacos with Guacamole
Granola Bars
Pesto Lasagna
Cinnamon Oatmeal
Butternut Curry Soup
Apple Flax Bread
Lemon Parsnip and Parley Rice Pilaf
Dried Fruit Compote
Stuffed Red Bell Peppers
Raw Pasta with Tomato Marinara
Walnut Pecan Brownies
Sprouted-Grain Cereal
Oriental Spring Rolls
Mushroom and Walnut Tartlets
Raw Chocolate Bars
Pear Crepes
Raw Foods Pizza with Sprouted-Grain Crust
Spicy Marinated Nuts
Indian-Style Curried Noodles
Pine Nut Crunch Cereal
Spiced Almond Falafels
Peso Kale Chips
African Tomato and Almond Wat Stew
Cranberry and Butternut Squash Porridge
Thick and Chunky Asparagus Soup
Grain and Seed Crackers
Stuffed Ravioli
Chia Porridge
Veggie Burgers
Protein Nuggets
Fresh Ratatouille
Raw Swiss Muesli
Sea Veggie Energy Soup with Sprouts
Coriander Chili Cashews
Pad Thai with Almond Sauce
Fresh Fruit Compote
Lentil Burgers
Macadamia Alfredo Sauce
Orange Almond Macaroons
Also Available
Copyright Page
Introduction
A Try-It Diet is just that — a diet that you can try out for two weeks to see if it is a good fit for you. Keep in mind that not every diet is right for every person; please consult with your doctor before making radical changes to your diet.
Raw gourmet cuisine is one of life’s great pleasures. The food is absolutely delicious and can be adapted to the palate and flavors of any culture, from satisfying American comfort foods to zesty Italian sauces and spicy Indian curries. Simply put, a raw foods diet means eating food in its natural state. Raw foods can be defined as those that are uncooked or prepared at temperatures below 115°F. When food is heated above that temperature, vital nutrients and enzymes are destroyed. Although nutritional supplements are available, science has not yet fully recreated the complex and subtle benefits of fresh, unprocessed food.
Many people find a raw food diet life-changing. They are amazed that something so simple could make such a difference in their health, mood, and energy. When you eat a raw diet, the food becomes the medicine, gradually healing the body by providing essential nutrients. Most people experience some difference within a few days.
When you eat locally grown foods, you reduce your carbon footprint — you’re no longer using processed foods manufactured six months ago, stored in a box or can, and shipped thousands of miles across the country. In contrast, food from local growers provides you with the flavor of fruits and vegetables fresh from the garden.
When people visit their doctor, they usually hear the recommendations, Cut back on the red meat. Lower your salt intake. Stop eating fried foods.
You’d never hear your doctor say, Cut back on your fruits and vegetables.
Most people need to eat more fruits and vegetables, but that raises the question of how to prepare them so that they taste really good. You can tailor your approach to your lifestyle and your response to the food. Remind yourself that you don’t have to eat 100 percent raw to enjoy the health benefits of this wonderful cuisine. Proceed at your own pace.
Many people who adopt a raw foods diet experience health benefits in a matter of days or weeks. Deeper changes seem to take up to about six months. Raw foods enthusiasts report increased energy, beautiful skin, greater mental clarity, and better stamina.
In order to increase the amount of raw food you’re eating, you will need to learn some basic food prep techniques. The goal is to practice one food technique until you get the hang of it before