Embarking on a raw food diet can be an exciting journey towards improved health and well-being. A key to success in transitioning to this lifestyle is building a collection of recipes that you enjoy making and eating. Raw food recipe books provide the inspiration and guidance needed to create delicious and nutritious meals using uncooked, whole plant-based foods.
Benefits of Raw Food Diet
A raw food diet, consisting primarily of uncooked fruits, vegetables, nuts, seeds, and sprouted grains, offers numerous potential health benefits. These include:
- Improved Digestion: Raw foods retain their natural enzymes, which aid in digestion and nutrient absorption. Liquid foods are often easier to prepare and digest, providing the perfect transition for those beginning a raw diet.
- Increased Energy: Raw foods are packed with vitamins, minerals, and antioxidants, which can boost energy levels and vitality. Easy-to-prepare smoothies and juices can help you stay energized throughout the day.
- Weight Loss: Raw foods are naturally low in calories and high in fiber, which can promote satiety and weight management.
- Reduced Risk of Chronic Diseases: Studies have shown that a diet rich in fruits and vegetables can lower the risk of heart disease, cancer, and other chronic illnesses.
- Sustainable Living: Embracing a raw food diet can be part of a fully sustainable lifestyle, promoting energy independence and reducing environmental impact.
Must-Have Raw Food Recipe Books
Here are some highly recommended raw food recipe books to help you on your journey:
1. Liquid Health by Lisa Montgomery
This collection contains over 100 tantalizing recipes suitable for everything from the raw food diet to the Paleo and vegan diets. It makes that first step in trying out a new diet as easy as possible-all you need is a blender and a juicer! With a wide variety of recipes to choose from, each with helpful icons to denote which diet the dish is suitable for, these delicious, nutritious recipes make it simple to include superfoods in your existing diet. Including juices, smoothies, soups and more, Liquid Health lets you blend and juice like never before!
Liquid Health also includes:
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- Simple, easy-to-follow instructions for each recipe, including unique tips from author Lisa Montgomery
- The benefits of superfoods, and how to include them in your diet today
- Easy-to-prepare smoothies and juices to help you stay energized throughout the day
- The building blocks to a perfect smoothie-what each ingredient does for your body, and why
Liquid Health contains over 100 new and exciting recipes, suitable for a wide array of diets, including Tangible Life Orange Drink, Pomaberry Slushee, African Sweet Potato Peanut Soup, Coconut Water Kefir, Tropical Amazement Smoothie, Steamy Basil Soup, Raw Sesame Power Drink, Peach Raspberry Smoothie, Lisa’s SuperGreen Smoothie/Juice and many more!
2. The Complete Book of Raw Food, Volume 2 by Lisa Montgomery
This book guides you through the process of creating fantastic raw meals. Over 400 favorite recipes from the world’s leading raw chefs have been assembled and curated by acclaimed author Lisa Montgomery. This new collection includes everything from soups and salads to main dishes and desserts, plus smoothies, breads, crackers, dips, and more. Also included is Lisa’s sage advice on choosing ingredients; what tools you will need to create raw dishes; tips on dehydrating, sprouting, fermenting, and juicing; as well as prep times for all recipes.
Here are just a few examples of the delicious recipes available in The Complete Book of Raw Food, Volume 2:
- Sweet Cranberry Kale Salad
- Tomato Squash Soup
- Three Nut Basil Pesto Pasta
- Cucumber-Pineapple Gazpacho
- Creamy Camu Avocado Yogurt
- Pesto Spinach Portobello
- Sweet and Savory Bean Salad
- Almond-Coconut Macaroons
- Cinnamon Roll Milkshake
- Cauliflower Casserole
- Eggplant and Spinach Parmesan
- Nutty Almond Caramel Apple Slices
3. Raw Survival by Lisa Montgomery
Raw Survival presents an approach that embraces sustainable living as a solution to meet our daily needs, even if the worst case scenario never unfolds. By living in the spirit of community and in balance with the natural cycles, one can live more fully and enjoy a more enriching, healthy lifestyle.
Raw Survival presents Lisa’s philosophy and documents important skills and knowledge needed to answer the eternal question “What if?” What if you lose power? What if you are unable to get food? What if the technology and systems we rely on fail? Raw Survival is an invaluable reference featuring a wealth of importantsustainability tips and simple raw food recipes specially geared towards living “on or off the grid” as a vegetarian or raw foodist.
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Filled with recipes and tips for “off-the-grid” living, Raw Survival includeseverything you need to know to make your raw food diet part of a fully sustainable lifestyle.
Raw Survival is the green living guide…with raw food flair!
With over 80 simple, delicious recipes, Raw Survival is not just for raw foodists or vegetarians, but is suitable for anyone who wants to prepare nutritious dishes using minimal equipment and processing.
In response to the myriad of natural disasters and our increasingly hectic lifestyles, this book offers simple solutions to implementing a raw food diet in tandem with a sustainable emergency response plan.
The book features important skills to grow, gather, prepare, and store your own food as well as promote energy independence.
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This book contains over 80 healthy recipes that can be created without exotic ingredients and extensive preparation. Also included are helpful tips, ideas, and guidelines for surviving unexpected catastrophes or simply navigating a hectic lifestyle. Raw Survival also provides information to guide you towards energy independence if living “off the grid” is your ultimate dream.
4. Raw Challenge
Raw Challenge makes it fun and easy to adopt a healthy, raw vegetarian diet… in just 30 days. The Raw Challenge program guides you, day by day, towards a healthier way of life and takes the guesswork out of your raw food experience.
Raw Challenge features a 30-day planner, complete with daily recipes, helpful hints, and words of wisdom from raw food experts. It also includes success stories and easy-to-follow tips to keep you going strong during your diet and health make-over.
Raw Challenge will help you:
- Improve your health and lose weight
- Find the best way to transition to a raw diet
- Prepare a wide variety of delicious, nutritious raw food recipes
- Stay motivated with testimonials and inspiring words
- Stay on track with helpful hints by raw food experts
5. Raw Food Quick & Easy by Mary Rydman
Raw Food Quick & Easy shortens the task of raw-food dining with straightforward, filling, and tasty recipes. Pairing creativity with simple ingredients, author and chef Mary Rydman cuts down on preparation time without sacrificing flavor and satisfaction. Rydman explains, “I do not like to spend hours and hours in the kitchen,” thus Raw Food Quick & Easy.
Raw Food Quick & Easy includes over 100 new raw food recipes that are accessible to novices and still interesting to experts, such as smoothies and other breakfast foods, seasonal salads, dressings, pates, soups, hearty creations, snacks, and desserts. Also included are easy ways to boost your nutrition intake; soaking, sprouting, and storing tips; helpful dehydrating ideas; raw kitchen tools suggestions; and a discussion of the common misconceptions of raw food.
6. The Complete Book of Raw Food, Second Edition
This masterful collection of over 400 raw food recipes is a “must-have” for anyone who enjoys vegetarian cuisine.
Whether you are curious about adding raw foods to your diet, or have been eating raw for years, The Complete Book of Raw Food, Second Edition contains over 400 mouth-watering-recipes produced by more than 50 of the world’s top raw food chefs, and is your essential resource on choosing ingredients, eating right and creating delicious dishes to satisfy any palate. From soups and salads to main dishes and desserts, The Complete Book of Raw Food, Second Edition is the largest published collection of raw food recipes. This new edition features more than 50 new recipes from up-and-coming chefs. Among these inspired raw dishes are unexpected delights such as Lasagna, Easy Pad Thai, Zucchini Bread, and Granola-all delicious-all made with live ingredients. The Complete Book of Raw Food, Second Edition also includes advice on choosing ingredients, resources to buy the tools you need to create raw dishes, and a comprehensive Raw Food Glossary. The second edition is expanded to include prep times for all recipes an all-new color insert, and contains updated information on kitchen equipment, techniques, and raw food festivals.
The Complete Book of Raw Food, Second Edition includes a detailed preparation for all categories of dishes including Salad Dressings, Entrees, and Delicious Desserts.
7. Ani's Raw Food Kitchen by Ani Phyo
This book has a wide range of easy recipes great for beginners and long time live food chefs.
8. Ani's Raw Food Essentials by Ani Phyo
This one provides many recipes that serve as the foundation for creating your own unique style. The Buckwheat Pizza Crust is easy and delicious.
9. Raw Food Made Easy for 1 or 2 People by Jennifer Cornbleet
This is especially good for beginners. All her recipes are very easy to follow and use no more than a food processor and/or blender. NO dehydrator needed. Don’t miss her Walnut Pate, Walnut Brownies or her Apple Crisp.
10. RAWvolution: Gourmet Living Cuisine by Matt Amsden
While some of these recipes are a bit more complicated many are quick and easy and offer a more gourmet experience. The Onion Bread, Eggless Egg Salad and Thai Curry Soup are regulars in our house.
11. Living on Live Food by Alissa Cohen
This was one of the first books I used. It has an extensive section about what raw food is, how to shop, why to eat raw, personal stories AND it still has hundreds of recipes. I especially liked her tips on how to begin and transition to eating and making raw food.
Tips for Success on a Raw Food Diet
- Start Slowly: Gradually incorporate more raw foods into your diet instead of making a sudden switch.
- Experiment with Recipes: Explore different raw food recipes to find those that you enjoy and that fit your lifestyle.
- Invest in Essential Equipment: A good blender, food processor, and juicer can make raw food preparation much easier.
- Plan Your Meals: Planning your meals in advance can help you stay on track and avoid unhealthy cravings.
- Listen to Your Body: Pay attention to how your body responds to different raw foods and adjust your diet accordingly.
- Find a Raw Food Buddy: Sharing recipes and experiences with a friend can provide support and motivation.
- Embrace the Journey: Adopting a raw food diet is a journey, not a destination. Be patient with yourself and celebrate your progress along the way.
Raw Food and Canines
The canine digestive tract is “designed” to digest bones. The strong stomach acids dissolve bone material to a greater degree which allows safe passage. If your dog likes to gobble up large chunks of bones, feed chunks that are impossible to swallow and remove smaller chunks that you do not feel comfortable with. If your dog swallows a larger piece, do not panic. It will very likely be digested and pass without problems. You can also feed your dog a cooked squash mixed with 10% of flaxseed steeped in hot water. Note: It is normal for dogs that eat bones to have white crumbly feces. As a rule of thumb, you should only feed bones every third or fourth meal.