Efnisyfirlit

• About the Authors
• Contents at a Glance
• Recipes at a Glance
• Table of Contents
• Introduction
  • About This Book
  • Conventions Used in This Book
  • What You’re Not to Read
  • Foolish Assumptions
  • How This Book Is Organized
  • Icons Used in This Book
  • Where to Go from Here
• Part I: Exploring the Basics of Raw Food
  • Chapter 1: Raw Food 101
    • Exploring the Raw Food Lifestyle
    • Examining Different Ways of Eating Raw
    • Getting Proper Nutrition
    • Integrating Raw Foods into Your Life
  • Chapter 2: Checking Out Raw-some Foods
    • Finding Out What’s Raw and What’s Not
    • Enjoying the Perks of Living Raw
  • Chapter 3: Getting Essential Nutrients
    • Procuring Plenty of Protein
    • Figuring Out Full-Spectrum Eating
    • Sizing Up the Food Groups
    • Including Elusive Nutrients in Your Plan
    • Combining Foods to Aid Digestion
• Part II: Embarking on Your Raw Journey
  • Chapter 4: Going Raw
    • Easing, Not Rushing, into Raw
    • Setting Up a Raw Food Plan for Your First Month
    • Making Mealtime a Family Affair
    • Detoxifying: Out with the Old!
  • Chapter 5: Gear and Gadgets: Setting Up Your Raw Food Kitchen
    • Equipping a Raw Kitchen
    • Stocking Your Pantry
    • Stocking the Refrigerator
  • Chapter 6: Buying Organic Essentials
    • Buying Seasonally
    • Looking at Locally Produced Foods
    • Shopping for Organics at the Grocery
    • Shopping Online
  • Chapter 7: Discovering Raw Food Preparation Techniques
    • Using a Juicer
    • Powering Up High-Performance Blenders and Food Processors
    • Using a Dehydrator
    • Growing a Kitchen Garden
    • Creating Flavorful Foods
    • Developing Cooked Textures
• Part III: Enjoying Raw and Revitalizing Meals: The Recipes
  • Chapter 8: Getting Started — No Experience Required
    • Whipping Up Easy Smoothies, Soups, and Salads
    • Green Smoothie
    • Strawberry Fields Smoothie
    • Massaged Kale Salad
    • Vitality Soup
    • Gazpacho
    • Staying Satisfied with Easy Snacks, Entrees, and Desserts
    • Zucchini Pasta Three Ways
    • Banana-Strawberry Sorbet
    • Mango-Avocado Wraps
    • Coconut Almond Joyous
    • Chocolate Pudding
  • Chapter 9: The Supporting Cast: Tasty Condiments, Sauces, and More
    • Creating Raw Condiments
    • Sweet Almond Butter
    • Cashew Mayonnaise
    • Sweet and Spicy Mustard
    • Real Tomato Ketchup
    • Cashew Sour Cream
    • Preparing Wraps, Crackers, and Other Toppers
    • Zucchini-Pepper Wraps
    • Corn Tortillas
    • Onion–Caraway Seed Bread
    • Garlic-Herb Croutons
    • Sweet Pepper Sesame Chips
    • Making Your Own Tofu and Cheese
    • Cashew-Sesame Tofu
    • Almond Cheese
    • Pine Nut Parmesan Cheese
  • Chapter 10: Mixing It Up: Smoothies and Elixirs
    • Simplifying Smoothie Making
    • Blueberry-Hill Smoothie
    • Island Paradise Smoothie
    • Superfoods Green Smoothie
    • Rise ’n’ Shine Smoothie
    • Peaches ’n’ Cream Smoothie
    • Chocolate–Cherries Jubilee Smoothie
    • Choconana Smoothie
    • Entering the Enticing World of Raw Elixirs and Juices
    • Rejuvelac
    • Wheat Grass Blast
    • To-Live-For Green Juice
    • Spicy Apple-Pineapple Cocktail
    • Hibiscus Rosé
    • Seventh-Heaven Vegetable Cocktail
    • Piña Colada
    • Creamy Coconut-Lemongrass Cocktail
    • Orange Jewels
  • Chapter 11: Nourishing Breakfasts
    • Enjoying Raw Breakfast Basics
    • Cinnamon Oatmeal
    • Date and Walnut Wheat-Berry Scones
    • Buckwheat Granola
    • Making Your Own Nut Milks
    • Coconut Milk
    • Almond Milk
    • Fixing Up Fabulous Fruit
    • Mangoes in Lemon-Ginger Sauce
    • Tropical Fruit Ambrosia
  • Chapter 12: Appealing Appetizers
    • Digging In: Tasty Dips and Spreads
    • Pico de Gallo
    • Avocado-Pineapple Salsa
    • Guacamole
    • Herbed Almond Cheese Spread
    • Sweet Red Pepper and Zucchini Hummus
    • Layered Herb Pesto and Almond Cheese Torte
    • Sampling Small Bites
    • Asian Fusion Salad Rolls
    • Dolmas (Stuffed Grape Leaves)
    • Thai Miang Kom (Thai-Style Spinach Tacos)
  • Chapter 13: Sensational Soups and Salads
    • Savoring Soups
    • Creamy Red Bell Pepper–Chipotle Soup
    • Lemony Zucchini Bisque with Shaved Fennel
    • Building Sumptuous Salads
    • Caesar Salad
    • Waldorf Salad with Dried Cranberries and Walnuts
    • Horiatiki (Greek Salad)
    • Salad Dressing and Toppings
    • Sweet and Spicy Dijon Dressing
    • Pineapple Lemongrette
    • Italian Herb Dressing
    • Tahini Dressing
    • Seasoned Seeds
    • Pickled Red Onions
    • Sauerkraut
    • Great Greek Olives
  • Chapter 14: Sumptuous Side Dishes
    • Taking Veggies Beyond Salad
    • Asian Slaw
    • Zucchini Pasta Salad
    • Vegetable Antipasto
    • Enjoying Seeds and Grains
    • Holiday Wild Rice Pilaf
    • Wild Rice and Corn Salad
    • Jalapeño-Onion Corn Bread
    • Hemp-Seed Tabouli
    • Corn Cakes
  • Chapter 15: Gourmet Raw Entrees
    • Making “Meaty” Main Dishes
    • Soy-Ginger-Glazed Cashew-Sesame Tofu
    • Beefy Barbeque Sandwich
    • Better-Than-Eggs Salad Sandwich
    • Not-Salmon Pâté Tomato Sliders
    • Green Burrito
    • Vegan Bay Crab Cakes
    • Vegetable Enchiladas
    • Noshing on Fruit and Vegetable Noodles
    • Linguini with White Truffle Cream
    • Spinach Manicotti
    • Root-Vegetable Raw-violi with Basil Pesto on Tomato Concassé
  • Chapter 16: Snacks and Nutritious Nibbles
    • Making Fresh Nibbles and Nosh
    • Cinnamon-Almond Apples
    • Banana Boats on Fire!
    • Red Ants on a Log
    • Preparing Make-and-Take Snacks
    • Raw Power Trail Mix
    • Savory Cashews
    • Tamari Almonds
    • Nacho-Cheese Kale Chips
  • Chapter 17: Sweet Endings
    • Creating “Baked” Desserts
    • Apple Baklava
    • Chocolate Mousse Tart with Strawberries and Bananas
    • Peach Crumble
    • Making Ice Creams and Frozen Desserts
    • French Vanilla Ice Cream
    • Maple-Walnut Ice Cream
    • Creating Chocolaty Confections
    • Carob Brownies
    • Chocolate-Date-Nut Caramel Truffles
    • Chocolate Almond Bark
    • Chocolate Pecan Bars
    • Sweet Nut’ins ’n’ Chocolate Kiss Cookies
    • Black Forest Cherry Brownies
    • Coconut-Macadamia Rawcaroons
• Part IV: Taking Your Raw Lifestyle to the Next Level
  • Chapter 18: Planning Menus in the Raw
    • Coming Up with a Plan
    • Getting Food Ready ahead of Time
    • Making Everyday Meals Special
    • Feeding Friends and Family
  • Chapter 19: Eating Raw on the Go
    • Ordering Raw in Restaurants
    • Brown Bagging Raw Lunch
    • Traveling Raw
  • Chapter 20: Gathering with a Raw Community
    • Joining a Local Group
    • Logging In to Online Support
    • Creating a New Community
    • Hosting a Dinner Event
    • Creating an Educational Event
• Part V: The Part of Tens
  • Chapter 21: Ten Reasons to Go Raw
    • Looking and Feeling Better
    • Reducing Health Risks and Healing from Disease
    • Avoiding Premature Aging and Promoting Longevity
    • Achieving an Ideal Body Weight
    • Increasing Energy, Vitality, and Stamina
    • Enhancing Memory and Mental Clarity
    • Reducing Colds, Flus, and Allergies
    • Forgetting about Cleaning Dirty Pots and Pans
    • Demonstrating Kindness to Animals
    • Protecting the Environment
  • Chapter 22: Ten Foods Best Eaten Raw
    • Nuts and Seeds
    • Avocados
    • Dark Leafy Greens
    • Broccoli
    • Citrus Fruits
    • Berries
    • Sauerkraut
    • Sea Vegetables
    • Green Juices
    • Nonsweet Fruits
• Appendix: Metric Conversion Guide
• Index

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