Raw Food For Dummies PDF
Preview Raw Food For Dummies
® Raw Food For Dummies Visit www.dummies.com/cheatsheet/rawfood to view this book's cheat sheet. 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 Part I: Exploring the Basics of Raw Food Part II: Embarking on Your Raw Journey Part III: Enjoying Raw and Revitalizing Meals: The Recipes Part IV: Taking Your Raw Lifestyle to the Next Level Part V: The Part of Tens 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 Going beyond roots and shoots: What is a raw food diet? Understanding how cookedfood harms your health Boosting planetary health with vegan choices Embracing a lifestyle, not a fad diet Examining Different Ways of Eating Raw Getting Proper Nutrition Getting enough protein without meat Dishing out the facts on dairy Staying nourished all day long Integrating Raw Foods into Your Life Planning ahead Dining out and staying raw Joining the raw community Chapter 2: Checking Out Raw-some Foods Finding Out What’s Raw and What’s Not Choosing the good stuff Knowing what food and drink to avoid Enjoying the Perks of Living Raw Feeling energetic and balanced Easing digestion Cleaning out the toxins Improving weight management Retaining youthful vitality Saving money Chapter 3: Getting Essential Nutrients Procuring Plenty of Protein Figuring Out Full-Spectrum Eating Sizing Up the Food Groups Figuring in fruits Vindicating vegetables Enjoying nuts and seeds Including grains and legumes Considering meat and dairy Including Elusive Nutrients in Your Plan Getting enough vitamin B12 Exposing a need for vitamin D Concentrating on calcium Fermenting foods for active probiotics Making friends with fats Exploring enzymes Adding superfoods Combining Foods to Aid Digestion Part II: Embarking on Your Raw Journey Chapter 4: Going Raw Easing, Not Rushing, into Raw Understanding the attachment to cooked foods Going all raw: Is it necessary? Setting Up a Raw Food Plan for Your First Month Making Mealtime a Family Affair Detoxifying: Out with the Old! Feeling the toxic burden Choosing a detoxification program Conducting a cleanse Figuring out fasting Chapter 5: Gear and Gadgets: Setting Up Your Raw Food Kitchen Equipping a Raw Kitchen Gathering essential tools Acquiring helpful appliances Stocking Your Pantry Choosing staple ingredients Enhancing your meals with specialty ingredients Using select not-raw ingredients for extra appeal Stocking the Refrigerator Chapter 6: Buying Organic Essentials Buying Seasonally Looking at Locally Produced Foods Visiting a farmers’ market Finding and joining CSAs Shopping for Organics at the Grocery Navigating the produce section Making the best choices available Reading labels Shopping Online Making your money go farther Stocking up on sprouting seeds Chapter 7: Discovering Raw Food Preparation Techniques Using a Juicer Powering Up High-Performance Blenders and Food Processors Using a high-performance blender Using a food processor Using a Dehydrator Growing a Kitchen Garden Soaking and sprouting seeds and nuts Growing greens indoors Fermenting foods Creating Flavorful Foods Understanding the five basic flavors Balancing flavor in raw cuisine Understanding how fat influences flavor Developing Cooked Textures Thickening the raw way Substituting raw ingredients for cooked Part III: Enjoying Raw and Revitalizing Meals: The Recipes Chapter 8: Getting Started — No Experience Required Whipping Up Easy Smoothies, Soups, and Salads Chapter 9: The Supporting Cast: Tasty Condiments, Sauces, and More Creating Raw Condiments Preparing Wraps, Crackers, and Other Toppers Making Your Own Tofu and Cheese Chapter 10: Mixing It Up: Smoothies and Elixirs Simplifying Smoothie Making Entering the Enticing World of Raw Elixirs and Juices Chapter 11: Nourishing Breakfasts Enjoying Raw Breakfast Basics Making Your Own Nut Milks Fixing Up Fabulous Fruit Chapter 12: Appealing Appetizers Digging In: Tasty Dips and Spreads Sampling Small Bites Chapter 13: Sensational Soups and Salads Savoring Soups Building Sumptuous Salads Salad Dressing and Toppings Chapter 14: Sumptuous Side Dishes Taking Veggies Beyond Salad Enjoying Seeds and Grains Chapter 15: Gourmet Raw Entrees Making “Meaty” Main Dishes Noshing on Fruit and Vegetable Noodles Chapter 16: Snacks and Nutritious Nibbles Making Fresh Nibbles and Nosh Preparing Make-and-Take Snacks Chapter 17: Sweet Endings Creating “Baked” Desserts Making Ice Creams and Frozen Desserts Creating Chocolaty Confections Part IV: Taking Your Raw Lifestyle to the Next Level Chapter 18: Planning Menus in the Raw Coming Up with a Plan Making appealing choices Narrowing your options Getting Food Ready ahead of Time Prepping produce for salads Keeping healthy fats ready for recipes Making Everyday Meals Special Feeding Friends and Family Deciding which dishes to serve Considering texture and mouthfeel Celebrating raw with festive foods Chapter 19: Eating Raw on the Go Ordering Raw in Restaurants Finding restaurants Perusing the menu Making special requests Going prepared with a stash of goodies Brown Bagging Raw Lunch Traveling Raw Staying raw on road trips Finding raw food during air travel Eating raw at a hotel Packing a portable kitchen Chapter 20: Gathering with a Raw Community Joining a Local Group Logging In to Online Support Creating a New Community Hosting a Dinner Event Deciding on a menu Preparing the venue Enjoying the event Creating an Educational Event Part V: The Part of Tens Chapter 21: Ten Reasons to Go Raw
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