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Most people are aware that our bodies require enzymes to digest food and raw foods contain enough naturally occurring enzymes to digest each particular food. When foods are cooked at temperatures higher than 118 degrees, these natural enzymes begin to denature and die, which places added stress on our bodies to find enzymes from another source, either internally from other foods we eat, or externally, through digestive enzyme supplements.
What gives raw foods their vibrancy and color are the rich phytonutrients and micronutrients present in them, which according to research, may help reduce the risk of heart disease, stroke, certain cancers, and type II diabetes.
People who eat only raw foods do not just eat salad. However, most of them do eat a salad at least once a day, at lunch or dinner.
Here are some of my options for breakfast:
• A fruit smoothie made with fresh almond milk, fresh or frozen fruit (or a combination of both) and some raw protein powder (Sun Warrior Raw Rice Protein Powder is good)
• A green smoothie made with a 60/40 combination of fruits and green leafy vegetables
• Raw granola (which I make myself) served with fruit and fresh almond milk
• Raw oatmeal made with oat groats soaked overnight, a handful of soaked almonds, dates and fresh almond milk blended to an oatmeal consistency, served with fresh fruit and additional almond milk if necessary.
Here are some of my options for lunch:
• A green smoothie made with a 60/40 combination of fruits and green leafy vegetables
• A California roll made with pate or mock rice and filled with avocado slices, carrot, cucumber, romaine lettuce, fresh herbs and sprouts
• Mini raw pizza made with a raw pizza crust (or even just a slice of eggplant or a lettuce leaf if I don’t have any crusts) topped with a tomato sauce, baby spinach leaves, cashew cheese, sliced olives, and sliced cherry or julienned sun-dried tomatoes, sprinkled with fresh herbs
• Sandwich made with raw bread and any combination of salad fillings
• A raw burger with all the trimmings served on raw bread or between two romaine lettuce leaves
And here are some of my options for dinner:
• Zucchetti Marinara with zucchini noodles, made with either the Spiralizer, Saladacco or with just a peeler, Marinara sauce, cheese sauce and sprinkled with No-Parmesan
• Raw Lasagna made with layers of zucchini noodles, cheese sauce, spinach leaves, and Marinara sauce, served with a side salad
• Large colorful salad with mixed greens, tomatoes, cucumbers, grated carrots, grated or shaved beets, grated zucchini, olives, and sprouts with a favorite dressing
• Raw fruit and veggie platter – whatever combination of sliced/chopped fruits and veggies I have in the refrigerator or I feel like, served decoratively on a platter
• Raw nachos made with chunky Smoked Sunflower Pate, salsa, guacamole, cashew sour creme, and raw corn chips or my Mexi Mini crackers
• A raw soup and a side salad
Here are some of my options for snacks:
• Pieces of fruit
• Raw veggie sticks and a dip such as Mock Sour Creme and Chive Dip, Tzatziki or Almond Hummus
• Fruit smoothie
• Green smoothie
• Crackers and Dip
• Fresh fruit or veggie juice (or a combination of both)
This list demonstrates the variety and color of foods available to those who eat raw foods on a regular basis.
Margaret Gomes
Raw Food Chef and Nutrition Educator
