3 Raw Food Recipes For Maximum Nutrition
There is a lot of evidence out there to support eating a
healthy diet. Everyone seems to be going raw, leaving you
wondering if it's just the latest fad.
While a strictly raw diet may not be the answer for
everyone, certainly all of us could benefit from eating a
few more veggies. Increased energy, better mental clarity,
and vibrant hair, skin, and eyes are just a few reasons to
try to squeeze more fresh ingredients onto that plate of
grilled chicken.
I don't need to remind you about this, do I? You already
know that "real" food is better for you than fast
food.
Yet you only venture into the produce department as far as
the banana display and can't tell rutabaga from a
romanesco. Microwave dinner wins again.
Maybe you've tried to serve tofu burgers with sprouts, but
no one would even come to the dinner table so you decided
that it wasn't worth the effort. You wish you and your
it?
What if you could prepare delicious raw foods that
everyone will enjoy? I have been feeding people all my
life, and over the years I have developed a sense of what
even the pickiest of eaters will and won't go for.
So I've got three amazing raw salads to share with you
that are tried and true. These dishes are packed with
nutrients, each delivering more than just flavor. No one
even minds that they are outrageously good for you because
they are that appetizing.
Green Power Salad
This upgrade from a standard green dinner salad goes with
almost any main dish. Leafy greens are a nutritional
powerhouse, while the dressing is herby and fresh with
just a little kick.
Salad
* 3 1/2 cups red chard, shredded
* 1 cup fresh spinach, shredded
* 1/4 cup carrot, shredded
* 1/4 cup walnuts, crushed
* 1/4 cup pumpkin seeds
* 2 Tbsp. lemon juice (1 lemon)
Dressing
* 1/4 c. peeled garlic, minced
* 2 sprigs fresh oregano, minced
* 4 sprigs fresh mint, minced
* 1/2 jalapeno pepper, minced
* 2 tsp. sea salt
* 3 Tbsp. walnut oil
1. Wash all produce. Shred greens and carrot, and toss all
salad ingredients together in a large bowl; set aside.
2. Mix the dressing ingredients in a blender or small food
processor.
3. Add dressing to mixed salad ingredients, and toss well.
Raw Roots
An easy way to bulk up on folates and other trace
minerals, beets can't be beaten for nutritional value. The
earthy sweetness of these root veggies will have you
helping yourself to seconds for sure.
Salad
* 4 large beets, peeled
* 2 carrots, peeled
* 1 Pink Lady(R) apple, washed and unpeeled
* I fennel bulb
* 2 bunches scallions, cleaned then thinly sliced
Dressing
* 2 Tbsp. lemon juice (1 lemon)
* 2 Tbsp. apple cider vinegar
* 4 Tbsp. olive oil
* 1 Tbsp. honey
* 1/2 tsp. sea salt
* 1/4 tsp. freshly ground black pepper
* 2 Tbsp. fresh mint leaves, chopped
* 1 Tbsp. fresh parsley, chopped
Garnish
* 1/3 cup chia or sunflower seeds
* 1/3 cup crumbled feta cheese
1. Thinly slice beets, carrots, and apple using a paring
knife or mandolin, then stack and julienne, meaning to
slice into long strips. Add all to a large mixing bowl;
set aside.
2. Trim off the fennel stalk and one outer layer of the bulb.
Slice bulb into thin rings, and add to bowl.
3. Chop fresh herbs, and mix with dressing ingredients in
a blender or small jar.
4. Toss all ingredients in a salad bowl, and sprinkle with
seeds and feta cheese.
Poppy Seed Apple Slaw
I haven't met the child (or adult) who doesn't love this
salad. Packed full of crunch with a tangy dressing, it's a
staple for old-fashioned picnics and summer adventure.
Salad
* 1 small cabbage (red or green), finely shredded
* 2 Fuji apples, peeled, cored, julienned
* 2 medium carrots, peeled, julienned
* 1/4 cup red onion, diced
* 2 Tbsp. fresh parsley, minced
* 1/2 cup pumpkin seeds, toasted
* 1/2 cup flame raisins
Dressing
* 1/4 cup plain whole milk yogurt
* 1/4 cup mayo
* 2 Tbsp. raw honey
* 1 1/2 Tbsp. raw apple cider vinegar
* 1/2 Tbsp. poppy seeds
* 1/2 tsp. sea salt
* 1/4 tsp. freshly ground black pepper
1. Shred the cabbage, rinse, and dry thoroughly. Place in
a large bowl; set aside.
2. Julienne the apples and carrots, and finely dice the
onion and fresh parsley. Add to bowl with shredded
cabbage.
3. In a small bowl, whisk dressing ingredients together
until well blended.
4. Drizzle the dressing over the slaw, and toss to
combine.
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In addition to being good for your mind and body, eating
more raw foods is good for the planet too. There is less
packaging involved when you buy whole foods, and a lot of
these ingredients can be grown in your backyard or found
at the local farmers' market. Serving more veggies is easy
on your pocketbook too as they give more nutritional bang
for your buck than meat or seafood.
You won't believe how good these are until you try them. I
guarantee that everyone in your family will find something
to like about these raw treasures, and you can feel great
