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Transcript of GoRawMagazine Issue001 July 20131
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7/27/2019 GoRawMagazine Issue001 July 20131
1/46
GoRaw!
Stories ofRAWTRANSFORMATION
EQUIP YOURSELFThis simple checklistwill get you started
TRAVELLING RAWHow to do it theorganised way
MY EXTRAWDINARY LIFEMeet Jeff Ng, The Asian Raw Chef
18RECIPESHEETS
to print out& keep
DELICIOUS RECIPES RAW TRANSFORMATIONS REAL-PEOPLE, REAL-LIvES ASk THE ExPERTS RAW kIDS
Iid
Raw inspiration, recipes & know-how or creating an extrawdinary lie
ISSUE1|JULY 2013
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To those o you who already know me, it will come as
no surprise to hear how excited I am about this very rst
issue oGo Raw! magazine.
Borne o my desire to make raw ood easy and accessible
or everyone everywhere (we are truly international this
rst issue is going out to no less than 50 countries),
I believe that we have done a antastic job o starting as
we mean to go on. This is the raw ood magazine that you
reallycan pass on to your brother/sister, parent, neighbour,
work colleague (etc.) and eel condent that theyre going
to be genuinely inspired about the thought o introducing
more raw ood to their diet.
This is our promise:To make raw ood the most easy
and enticing eating choice on the planet.
Its been a long time coming, and its time.
In act, honestly, I think its well beyond time; its positively
overdue.
Go Raw! takes a stand or raw ood becoming
mainstream. My thinking behind this is simple: how
crazy is it really, to want to look good, eel great, have
enough energy to get through a day (and moreover tocreate a great day andstillhave energy let at the end
o it)andto be the most healthy, happy, energetic
version o ourselves? It seems bizarre to me that we as
human beings would settle or anything less, and yet most
o us do However, most people (including those close
to us) simply dont know what else there is or i they do,
how to make it work in their own lie. And so its time or
this to change, and Go Raw! will speak to anyone looking
to become happier and healthier, and who, deep down or
totally consciously, may dream o living an extrawdinary
lie as a result.
Indeed, extrawdinary is my vision or you. In act,
extrawdinary is my vision or everyone. I personally started
on this journey 21 years ago and have never doubted its
ecacy or a second, because this very normal, shy but
passionate young woman has become her own version o
extrawdinary over the years (largely thanks to the dietary
changes I made), and as clichd as it sounds, i I can do
it, so can you.
What started as a personal vision or mysel
has become my vision or humanity.
WelcomeThe truth is that or every meal that we choose raw, the
ripple eect is more vast and ar-reaching than any o us
can possibly know or imagine. Not just or ourselves and
our own potential, but truly or the planet as a whole.
I you are new to raw ood, I recommend that you start by
going raw or yoursel. Be as selsh as you like because
truly everyone gets to benet! The more alive, excited
and inspired you eel by what you eat and the lie you are
creating because o it, the more you inspire others to do
the same. In doing it or yoursel, you really do do it or all
o us.
Whether its a smoothie instead o a coee, or a ull-blown
transition to a raw ood liestyle; or me personally its not
about how raw you go. For me, its about how much will
you allow yoursel to be truly nourished by what nature
has prepared or you, how much genuine goodness you
will allow into your body and your lie, and ultimately what
you will do with that.
And later on, when your well is ull, one day you might just
nd yoursel thinking, how much good can I give back to
the world? because you will have so much more to give
than you do today.
Wherever you stand right now in raw ood virgin territory
or as a long-time raw ood lover Go Raw! is or YOU.
My desire or you is to drink this issue up, to take what you
need and bring it alive within your lie so that you can look
and eel the way that you really want to look and eel.
So without urther ado, once again welcome, and
I hope Go Raw! inspires you to become even more
extrawdinary than you already are today.
Radiantly yours,
Karen Knowler
Founder & publisher
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In this issue
3 BOOK REVIEW
Good Raw Food Recipes
by Judy Barber
PRINT-OUT-&-kEEP RECIPES
4 SIMPLE BREAKFAST
Fresh Fruit Salad with Macadamia
Cream
5 BEAUTIFUL BREAKFAST
Vanilla & Blackberry Chia Porridge
6 KIDS BREAKFAST
Vanilla Honey Heaven
7 MAN-FRIENDLY BREAKFASTHemp Granola
8 QUICK & EASY LUNCH AT HOME
Mango, Tomato & Avocado Bowl
9 LADIES WHO LUNCH
Vegetable Teriyaki with Riesling
10 ADULT LUNCHBOX
Not Tuna Salad Sandwich with
Chocolate Bite-Sized Butter Balls
12 KIDS LUNCHBOXSummer Lunchbox Ideas
13 100% RAW DINNER WITH
COOKED VARIATION
Pasta with Pesto
14 100% RAW DINNER
Grilled Summer Veg Pizza
16 QUICK DESSERT
Strawberry Ice-Cream
17 DECADENT DESSERT
Summer Berry Cheesecake
18 SEXY STAPLE
Almond Milk
19 ENTERTAINING IN THE RAW
Super-Quick Summer Party Menu
RAW INSPIRATION
22 EQUIP YOURSELF!
Your Raw Kitchen Starter Checkl ist
23 RAW NUTRITION
Magnesium
24 RAW INGREDIENTS
Cacao
25 MY RAW KITCHEN
Deborah Durrant, UK
27 RAW TRANSFORMATION STORY
Alicia Morrow, USA
29 RAW TRANSFORMATION STORY
Donna Kasuska, USA
31 MY RAW LIFESTYLE
Iris Huebler, New Zealand
32 MY EXTRAWDINARY LIFE
Je Ng, Singapore
34 MY RAW BUSINESS
Barbara Fernandez, UK
35 RAW & FAMOUS
Feeding the Stars
36 ASK NINA
Travelling Raw
38 ASK THE EXPERTS
Children & ruit; natural radiance; growing
own ood; vegan wines; blenders; arthritis;
thyroid issues.
41 RAW LIFESTYLE
Create a Radiantly Healthy Summer with
these Seven Exquisite Sel-Care Tips
42 NATURAL BEAUTY
Sun Protection in the Raw
43 BODY & SOUL
The 7 Principles o Raw Beauty
44 Healthy Kids Fun Page
Go Raw! is published by
Karen Knowler and is a
bi-monthly publication createdor everyone interested in
eating more raw and living
oods in a way that is realistic,
doableandinspiring.
DISCLAIMER: The techniques andadvice described in this publicationrepresent the opinions o eachauthor based on their experience.
The publisher expressly disclaimsany responsibility or any liability,loss or risk, personal or otherwise,
which is incurred as a result ousing any o the techniques, recipesor recommendations suggestedherein. I any doubt, or i requiringmedical advice, please contact theappropriate health care proessional.
CONTACT US:
gorawmagazine@
therawoodcoach.com
Go Raw! Magazine
First Floor Barn A | Dixies Barns High Street | Ashwell | Herts SG7 5NT | UK
Telephone: +44 (0)1462 743 386
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Good Raw Food Recipes:Delicious Raw Food & Living Foodor Energy & WellnessJudy Barber
I know Im not alone. When I seea new raw ood recipe book, Iam automatically intrigued, curious
and hungry to know more. I am
also asking, What makes this one
special? and, would I want to
own this?
For me, a good raw ood recipe
book is not about it being beautiul
(although that denitely is a plus);
it is one I will actually use. This
sounds obvious, but even then its
not just about the recipes looking or
sounding delicious enough to try
ormat counts or a good deal too.
In the case o Judy Barbers Good
Raw Food Recipes, I love the size and
ormat o this book. Not too big, not
too small (its an inch taller than the
length o my hand), theres a tactile
quality about it that makes you want
to pick it up a good thing, becauseall too many raw ood recipe books
are let on the shel, oten simply
because they dont lend themselves
well to actually being used.
Because this is a spiral bound
book, its totally useable, and the
beautiul cover also invites us in to
discover what treasures lay beyond.
Ill be honest. From the title I
expected just recipes. But once
inside you discover that theres a
good amount o useul inormation,
tips and tidbits that add a lot o value
to the book without detracting rom
the recipes. In including this, I eel
Judy has done a great service to
those or whom this is their rst raw
ood recipe book.
Containing just shy o an
impressive 200 recipes, this juicy
book covers the whole spectrum o
raw ood recipes rom soups to main
meals, sweet treats, drinks, dips and
more, with particular emphasis on
health and taste. As a Hippocrates
Health Educator, Judy keeps herrecommendations clean, generally
green-based and health-orientated
without compromising on favour.
There is also a special note or all
recipes which are protein rich
a great idea or those especially
concerned with protein.
It is clear rom reading that Judy is
not only passionate ood and health,
but also about helping and inspiring
people to have a go at home. She is
keen to point out What I am not is a
raw ood che. My experience is rom
making ood to eat at home, and
teaching people how to prepare ood
to eat at home.Aesthetically speaking, this guide
has enough photos to whet the
appetite but is rst and oremost
unctional. There is no wasted space
with an average o three recipes per
double-page spread with enough
ingredients to create the desired
taste, but not too many as to be
overwhelming.
For raw ood newbies I think this
book would be a great early buy;
dont be put o by the occasionaluse o unusual or not commonly
ound ingredients Judy assists you
with this. For the more experienced,
I would say theres always more
to learn and everyone can learn
something new rom Judys treasure
trove o knowledge.
Order rom: Kindle & printed book rom
Amazon. Spiral bound ull colour version
romwww.goodrawoodrecipes.com
BOOk REvIEW
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Fresh Fruit Salad with Macadamia Cream
Although simple, this is a really special dish and it can sere many purposes or you, as a great
breaast dish or a light tea and haing the macadamia topping will help you to mae the transition
bac rom heaier oods to the lighter more cleansing ones.
EQUIPMENT
Blender
INGREDIENTS
For the ruit salad
a lct y vt
t chppd p t bt-
d pc d pt t
bl, d
btlly plt.
For the cream
o hdl
cd t
Jc hl
( hl dpd
jc)
24 l mdjl dt
( 48 ll kd )
sll pc vll b
(ptl)
Seres: 12 DIRECTIONS
1 Prepare your ruit salad using a wide range o resh juicy ruits o your choice.
A good starter mixture might be: Banana, orange, apple, strawberries,
nectarines and blueberries.
2 Next, make your topping by blending all ingredients together until a thick creamy
mixture is created.
3 Taste test beore using. Add more o whatever you need according to your
tastes. You might want to add a pinch o healthy salt just to bring out the favours
a little more.
4 Serve your ruit salad and top with a good healthy dose o the macadamia
cream. I promise youll love me orever or this!
ADDITIONAL NOTES/TIPS
The Macadamia Cream recipe will keep or about 23 days in the ridge.
Great or topping some breakasts or something a bit more sustaining, or why not
throw a tablespoon or two in your ruit smoothie?
Karen Knowler is the Director o The International Association o Raw FoodCoaches & Teachers, ounder o International Raw Food Day and creator andpublisher oGo Raw! magazine. With two decades o experience eating a high/all raw ood diet, Karen has been a major player in the raw ood movement since1998 and has trained over 500 coaches and teachers worldwide to bring raw ood
to the mainstream. More inormation at www.karenknowler.com.
SIMPLEBREAkFAST
RECIPES
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Vanilla and Blackberry Chia Porridge
This anilla porridge is so smooth, gorgeous and, I thin, pretty unbeatable. The anilla and
blacberries add a touch o decadence. I loe this sered with maple syrup. This is perect i you are
in a hurry in the mornings as you can mae it the eening beore.
EQUIPMENT
A large glass jar with
well-tting lid
INGREDIENTS
60//3 cp ch d
500l (2 cp) ld lk
Th d vll pd
Blckb d pl
yp t v
Seres: 23
DIRECTIONS
1 Place the chia seeds with the almond milk and vanilla seeds in a large glassjar with the lid screwed on tight. Give it all a good shake so that the chia seeds
are well covered by the liquid.2 Leave it or at least 45 minutes or the chia seeds to absorb the milk. It will
swell up and look a little like cooked tapioca when it is ready.
3 Spoon into bowls and top with blackberries and maple syrup to serve.
ADDITIONAL NOTES/TIPS
This should be enough or 2 3 people and will keep or a day in the ridge.
Substitution: you can use ltered water or a less rich porridge.
Advance Preparation: I make this the night beore and leave it in the ridge overnight
so my porridge is ready or breakast.
Deborah Durrant runs Deliciously Raw, based in Gloucestersh ire, UK. She runs rawche and raw desserts training intensives, one day classes, one to one sessionsand raw pop up dining events. She trained with Matthew Kenney in Caliornia andis a Qualied Che in Advanced Raw and Living Cuisine.
More inormation at www.deliciouslyraw.co.u
BEAUTIF
ULBREAkFAST
RECIPES
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Vanilla Honey Heaven
This recipe is great or children but also adults too. As it is a rozen breaast (coming in the orm o a drin)
its typically best sered during warmer weather. A truly delicious treat or all o the amily.
EQUIPMENT
Blender
INGREDIENTS
2 b
cp t
2 Tblp hy
2 Tblp vll xtct
Tblp ch t
btt
Seres: 1
DIRECTIONS
1 Blend all o the ingredients on high-speed.2 Pour your banana smoothie into a glass.3 Add a thick straw and enjoy!
ADDITIONAL NOTES/TIPSAdd your avourite green superood powders or some extra tasty goodness.
Nina Dench is a raw ood coach and teacher whose brilliance is in makingdelicious sweet treats or everyone, with her specialism being assisting parentsin their quest to eed their children more raw ood and to successully eed aamily high-raw.
More inormation at www.NinaDench.com
kIDSBR
EAkFAST
RECIPES
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MAN-FR
IENDLYBREAkFAST
Hemp Granola
This is a classic raw breaast with a high protein twist; hemp seeds are 33% protein, Sun Warriorprotein
powder is a massie 85% pure protein and the nut mil you sere with this cereal will only add to that prole.
The bonus is that its also delicious, easy to mae, eeps well and een though its designed with men in mind,youll nd that the whole amily will loe it.
EQUIPMENT
Food processor
Dehydrator
INGREDIENTS
cp cc b
cp lb
cp bl t
cp hlld hp d
cp cct
tp vll pd
cp cct k
cp vll Sun Warrior
pt pd
cp j b
cp lc
/3 cp p t
Seres: 610
DIRECTIONS
1 Grind all ingredients, except the water, in ood processor until slightly broken
down but still a bit chunky.2 Add water and pulse to combine.3 Transer to a non-stick lined dehydrator tray and dry on 118F or 10 hours.
4 Ater 10 hours, fip onto the mesh and continue drying or additional ve hours
or until dry throughout.
ADDITIONAL NOTES/TIPS
Will store in an airtight container or up to three weeks.
Russell James strives to share the abundant options that raw ood oers.Whether its a sexy salad or a show-stopping dinner party, your meals can bedelicious and amazingly healthy. Today Russell teaches raw ood to thousandso people worldwide through his television show, podcasts, eBooks, live classesand home study courses.
More inormation at www.TheRawChe.com
RECIPES
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QUICk&
EASYLUNCHATHOME
Mango, Tomato & Avocado Bowl
Ie inented a summer treat that I call Chop Bowls. They are quic, satisying and equipment-ree meals.
The simple act o dicing each o the three ingredients into similar size squares can hae a truly calming eect
on an otherwise busy day. With no noise rom electronics, and little, i anything, to clean up, you can createa Zen-lie eperience or yoursel i you wish. Note that I include seeral ariations o this simplest o all recipes
all ull o faour.
EQUIPMENT
Sharp knie
INGREDIENTS
d p tt,
chppd t ch cb
d , chppd
t ch cb
d vcd, chppd
t ch cb
60 h t bl
lv, t p (ptl)
Pch lt
tp
c
optl: tp
blc v
Seres: 1-2
DIRECTIONS
1 Once all o your ingredients are chopped to inch cubes, place in a bowl and
stir gently. Allow the favours to mingle or 1530 minutes (or not!).2 Serve on its own in a bowl, or over mixed greens or sprouts.
ADDITIONAL NOTES/TIPS
Variations:
Mango, tomato, cucumber, with sea salt and curry powder or cumin.
Papaya, tomato, avocado, with lemon juice.Cucumber, tomato, avocado, with a small amount o onion and a dash o salt.
Nomi Shannon is a long-term raw ood teacher and author who teaches busywomen wise diet and health solutions so they can live the lie that they desire.Nomi also assists raw ood enthusiasts to bring out their natural brilliance andoriginality in order to make a living as a raw ood teacher.
More inormation at www.rawgourmet.com
RECIPES
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LADIESWHOLUNCH
Vegetable Teriyaki with Riesling
This is one o the Living Light Culinary Institutes tried and true recipes with an Asian faour. Its so easy to
whip up, and with an etra dash o cayenne or a tiny bit o chili, this dish is a downright dream with a glass o o
dry (semi-sweet) or kabinett Riesling.
EQUIPMENT
Blender
INGREDIENTS
For the Teriyaki Sauce
cp t
cp l
cp v ct
Tblp l jc
2 Tblp pd
2 tp td h
tp ttd
l, ptl
1/8 tp cy
6 clv lc, chd
For the Vegetables
cp p, lvd
cp lcd htk
h (lcd thck)
cp thly lcd bbyBk Chy
cp b pt
(ptl)
cp bccl, cld
t, ct t vy ll
pc
d bll ppp, fly
jld
cp thly lcd cly
(lcd c)
d , fly jld
ct, fly jld
For the Pineapple Skewers
2 x 6 ch k
l pppl, pld,
cd, d cbd
Seres: 6
DIRECTIONS
1 To make the Teriyaki Sauce, place the ingredients in
a blender, and process briefy until smooth. (Do not
overblend, which incorporates too much air.)2
Place the pineapple cubes in a large bowl, pour themarinade over them, toss, and allow to sit at room
temperature while you prepare the vegetables.3 Prepare the vegetables as directed and place them
in a medium bowl.
4 Skewer the pineapple, placing our to six pieces on each skewer, leaving one
end o each skewer ree to use as a handle. Place the skewers on a non-stickdehydrator sheet in a dehydrator set at 125F or 12 hours.
5 Add the vegetables to the large bowl with the marinade and toss very well.
Transer the vegetables to a glass baking dish. Place the dish in the samewarm dehydrator (set at 125F) or 30 minutes to two hours, or in a warmed
oven (preheated to warm and turned o) or 30 minutes prior to serving.
6 Serve the warm pineapple skewers on top o the warm vegetables.
Simone Baldwin is a wine specialist and a Living Light Culinary Institute certiedRaw Rood Che and Instructor. Raw and Wine is a teaching, coaching andconsultancy business dedicated to those who seek to dramatically enhance theirquality o lie using a plant based raw ood diet along with the added enjoymento wine i desired.
More inormation at www.rawandwine.com
For the ladies who lunch, (mysel included), Rieslinghas much to oer as it is not only very ood riendly, butthe alcohol volume in these wines are lower than most,making it the perect choice or a day time tipple. A glasso Riesling will give you a spring in your step instead osending you to snoozeville! One o Rieslings many charmsis its ability to extract the minerals and trace elements inthe soil, oering a complete refection o the vineyard inthe glass. It is made across the entire spectrum o styles,rom crisply acidic, dry and finty, through to riper, medium-sweet as well as the most transcendental o sweet wines.Although its homeland is Germany, Riesling grows justabout everywhere. Having said that, it thrives in a coolerclimate where it can produce a bone-dry wine, howeverthe o dry/semi-sweet style paired with spicy Asian cuisine,raw or otherwise is a gastronomy go-to.
RECIPES
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ADULTL
UNCHBOx
NotTuna Salad Sandwichwith Chocolate Bite-Sized Butter Balls
NotTuna Salad Sandwic
EQUIPMENT
Food processor
INGREDIENTS
Bd pt: dhydtd cck, jc lc,tt lc, d bll ppp lc, tp
tb lc, t ptt t qh lc
cp d, kd 6 h vht
cp ld, kd 6 h vht
2 Tblp t
2 tlk cly, cd
Tblp , cd
cp ply, cd
tp dd t
Tblp l jc
tp pdd dl
tp lt my (ptl tpp bl)
Seres: 12
Mayonnaise
EQUIPMENT
Blender
INGREDIENTS
cp ch, cd t, cbt,kd 46 h pbl
l l, jc
cp t
tp lt
Tblp ttl yt (ptl) th v
chy v
tp ppl cd v
ext t dd
Seres: 12
DIRECTIONS
1 Select and prepare an option or your bread.
2 To create the tuna, place sunfower seeds, almonds,and water in ood processor and process into a paste.
3 Transer to a small mixing bowl and stir in remaining
ingredients. Mix well.4 Adjust seasonings to taste.
5 Top with Mayonnaise or stir in i desired.
DIRECTIONS1 Put all ingredients into blender.
2 Blend on high speed or several minutes. Mixture
should be thick and creamy.3 Adjust amount o water or desired consistency.
ADDITIONAL NOTES/TIPS
Other nuts like pine nuts, Brazil nuts, or almonds can
be substituted or the cashews or macadamia nuts (the
resulting mixture will not be as white and creamy and the
taste will be somewhat stronger).
For cheddar cheese mayo, use red bell pepper and
reduce the amount o water.
Maing nutritious lunchtime meals doesnt hae to
consume all your time and energy. Many recipes are
quic and easy to mae and can be put together in
510 minutes. A sandwich is one o my aorite grab
n go options. Just open the rerigerator and decide
which egetable appeals most as the bread or
outer wrapping. I must admit, I usually choose those
requiring the least amount o wor lie red bell pepper
and collard greens. Jicama taes a little longer to peel
and slice, but it deliers a really satisying crunch.
Enjoy this insulin-riendly, quic and easy
sandwich and ollow it up with a simple and satisying
chocolate bite or dessert!
RECIPES
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EQUIPMENT
Mixing Bowl
INGREDIENTS
2 Tblp ld
btt, th
tblp cb
cc pd
tblp fly hddd
cct
pch lt 6 dp st L whl
L stv Cctt (
chclt v y hv
t)
optl: 2 dp pppt
tl l
Seres: 12
DIRECTIONS
1 Whisk or stir all ingredients in a bowl with a ork until the mixture comes
together.
2 Add a ew drops o water i needed to make mixture stick together.3 Once ingredients are mixed, roll into bit-sized balls.4 (Optional) Roll in additional coconut.
5 Freeze or 30 minutes. Enjoy!
Dr. Ritamarie Loscalzo, MS, DC, CCN, DACBN, combines the ancient healingwisdom o whole resh oods and herbs with modern scientic research to helppeople recharge their energy and reclaim their lives. To learn more and getstarted on 7 Simple Strategies to Jumpstart Your Energy Practically Overnight,visit www.DrRitamarie.com.
Cocolate Bite-Sized Butter Balls
ADULTL
UNCHBOx
RECIPES
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kIDSLUNCHBOx
Summer Lunchbox Ideas
Summer is the perect time to introduce a raw paced lunch to your children. The sunshine accompanied
by a supply o delicious ripe berries and sweet egetables guarantees a warm welcome to raw ood.
A well thought out lunch will gie your child energy and nutrients to see them through the aternoon.A lunch that is ull o jun lie zzy drins, crisps/chips, processed snacs and cooies is high in sugar, salt
and at. These will zap your childs energy and reduce their mental abilities, resulting in irritability and poor
concentration. How well your child does at school will greatly depend on what they eat at lunchtime.
Summer is a great time to encourage your children to grow their own lunch. Peppers, tomatoes, mied
leaes and strawberries are easy to grow in gardens or in pots i you haent got any garden space. Children
loe to grow their own herbs too common aourites include chies and mint. Children get a real buzz o
satisaction rom growing and eating their own ood!
The ollowing ideas will enable you to create a great summertime lunchbox that any child will love.
1 Fresh Fruit Juice
Create one together in the evening. Pour the juice into a bottle and place in the ridge. My son loves to make raw
lemonade and simply mixes still or sparkling water with lemon juice and a sweetener. This is delicious when let in
the ridge to chill overnight. Another great summer option is orange and raspberry juice.
2 Berry Bowl
Let your child choose, wash and place their avourite berries in a tub with a lid. We enjoy a berry bowl lled with
blueberries, raspberries and strawberries.
3 create your own salad
Let your child pick rom all the ingredients in your ridge to make their very own bright and beautiul creation!
Remember to encourage them to pick herbs and salad leaves rom your garden too.
Taste: I your child is new to eating more raw oods think in terms o a ew leay greens and lots o sweet tasting
salad ingredients like carrots, orange/red/yellow bell peppers, cherry tomatoes and cucumbers.
Colour: Its important to consider the colour o your childs salad. Make it bright and beautiul.
Teture:Think careul ly about the way you prepare the salad. Some children love grated carrot but would never
bite into a carrot stick.
Etras: What will jazz up the salad and make it sing? Perhaps your child loves raisins, nuts, olives or sunfower
seeds.
Cooed:You might choose to add something cooked to your childs salad. We like to add butter beans,
chickpeas (garbanzos) or red kidney beans.
4 something crunchy!
Encourage your child to choose their own raw crackers or crisps. Older children can learn how to make these with
you as a great weekend project.
5 raw caroB or chocolate treat
There are plenty o recipes to choose rom here. Perhaps you and your child could prepare chocolates at the
weekend together beore watching a movie and enjoying some o them!
Nina Dench is a raw ood coach and teacher whose brilliance is in makingdelicious sweet treats or everyone, with her specialism being assisting parentsin their quest to eed their children more raw ood and to successully eed aamily high-raw.
More inormation at www.NinaDench.com
RECIPES
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100%RA
WDINNERWITHCOOkEDvARIATION
Pasta with Pesto
This recipe has won oer more raw-resistant people than any other. Why? Because it tastes just lie traditional
Italian ood. Sere with both raw and gluten-ree cooed pasta. Be warned! Mae plenty o raw pasta, your
guests will want to try it and they will lie it! Its important to prepare this dish in the correct order. Mae thePesto rst. Once spiralized, the courgette (zucchini) will weep; simply pour the prepared pesto oer it and
toss, the oil will seal in the moisture and your raw pasta will hold up until meal time.
EQUIPMENT
Blender
Pasta cooking pot
INGREDIENTS
For the Pesto Sauce
2 Tblp p t
6 Tblp xt v
lv l
clv lc
6 Tblp chppd
h bl ( t tt)
Tblp chppd
ply
Pch lt
Maes: cup
For the pasta
a c, v chp d
cch. a d dh,
ctt (cch) p
p.
i y hv pl lc,
pl ldcc th
tht t k y th
phtt-lk td. i
t, ply vtbl
pl t k l
td th ll lth th
ctt.
DIRECTIONS
1 Blend all the Pesto Sauce ingredients until very smooth. I sauce is too thick,
add a bit o warm water.2 Place pasta in a large bowl. Immediately toss in the Pesto Sauce.3 Serve either in a large amily size pasta bowl, decorated with some small
tomatoes, and basil leaves with a sprinkle o pine nuts, or serve on individual
dinner plates.4 Serve a simple salad alongside your pasta.
ADDITIONAL NOTES/TIPSFor the cooked version, there is no need to heat the sauce it will warm up rom
the hot pasta. Note: For some blenders there is not enough o the pesto mixture to
cover the blades, so the blender wont work properly. In that case, double the recipe.
The sauce will keep or several days in the rerigerator or it can be rozen.
Nomi Shannon is a long-term raw ood teacher and author who teaches busywomen wise diet and health solutions so they can live the lie that they desire.Nomi also assists raw ood enthusiasts to bring out their natural brilliance andoriginality in order to make a living as a raw ood teacher.
More inormation at www.rawgourmet.com
From Raw Food Celebrationsby Nomi Shannon and Sheryl
Duruz 2008, Boos Alie
RECIPES
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100%RA
WDINNER
RECIPES
Grilled Summer Veg Pizza
Summer eels lie such an abundant time or produce. Its denitely my aourite time to be raw, and a time
where I eel most creatie. This grilled summer eg pizza is the perect way to mae use o such abundance
and spend those etra hours o daylight creating something special or your amily.
EQUIPMENT
High-speed blender
Food processor
Dehydrator
Pizza Base
INGREDIENTS
Wet ingredients
cp ih l*
cp t
2 cp ctt (cch), pld d chppd
/3 cp lv l
Tblp ppl cd v
tp lt
tblp ttl yt
Dry ingredients
cp ld
cp t
Tblp pyll pd
*Or substitute or an extra 3 tablespoons psylliumhusk powder, added to the dry ingredients.
Maes 8 slices
DIRECTIONS
1 In a high speed blender process the wet ingredientsuntil smooth.
2 In a bowl, mix together the dry ingredients and
add the wet to the dry. Mix with your hands untilits combined. Leave to thicken into a sot dough
consistency.
3 Once set, knead it a ew times, place on a non-sticksheet and then, with damp hands, press the dough
into a base about thick.
4 Alternatively, press dough between two non-stick
sheets and roll with a rolling pin.5 Once its the shape and thickness youd like, place in
dehydrator on 115F or ve hours.
6 From here you can add the sauce (see recipe below)and veggies, then dehydrate or a urther hour.
Sweet Balsamic Pizza Sauce
INGREDIENTS
Wet ingredients
2 cp v pd chy tt y vt
tty tt
2 d bll ppp, d-dd d chppd
l d , hl t chppd d th th
hl thly lcd
cp ttl yt k
cp blc v
clv lc, pld
Tblp hly d l d
Tblp pd
2 Tblp hlthy lt
Tblp kd t ppk
DIRECTIONS
1 Place all ingredients except thinly sliced red onion intohigh-speed blender and process until smooth, or you
can leave it slightly chunky i youd like.
2 Transer to a shallow bowl and mix through the
reserved onions.3 Place the entire bowl o sauce into the dehydrator on
105F and allow to dehydrate or 10 hours, stirring
occasionally, or until its reduced by hal and is thick.It will also thicken as it cools. Set to one side until the
remaining components are ready.
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Russell James strives to share the abundant options that raw ood oers.Whether its a sexy salad or a show-stopping dinner party, your meals can bedelicious and amazingly healthy. Today Russell teaches raw ood to thousandso people worldwide through his television show, podcasts, eBooks, live classesand home study courses.
More inormation at www.TheRawChe.com
Roasted Veggies
INGREDIENTS
Veggies ingredients
8 chtt h,qtd
lk, chppd
bll ppp, d-dd d
hly chppd
cp chy tt ct
t qt
l ctt (cch),
lcd t d
chppd t chk
Marinade ingredients
/3 cp lv l
cp t cp ppl cd v
clv lc, c pld
2 Tblp h cd
Tblp h cd
y
tp h d
blck ppp
DIRECTIONS
1 Marinate the veggies or a minimum o 4 hours in a warm place, like on top o
the dehydrator or marinate overnight in the ridge.2
Once marinated, scoop out the veggies and place onto a solid dehydrator traywith a little o the marinade juices. Dehydrate 4 hours on 115F, rotating the
tray hal way through so they dry evenly, or until the veg is wilted and has acooked consistency.
3 Place to one side until you are ready to compose the pizza.
To compose te pizza1 Spread the sauce onto the base using the back o a spoon or a cranked
spatula.2 Evenly spread the roasted veggies and then top with a cheese o your choice
(optional).
3 Dehydrate the pizza or an additional two hours on 115F or a great, cooked
taste.4 Finally, top with cheese i you are choosing to add it.
5 Cut into generous portions and serve with a drizzle o fax oil and dried chili
fakes.
RECIPES
100%RA
WDINNER
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QUICkD
ESSERT
RECIPES
Nina Dench is a raw ood coach and teacher whose brilliance is in makingdelicious sweet treats or everyone, with her specialism being assisting parentsin their quest to eed their children more raw ood and to successully eed aamily high-raw.
More inormation at www.NinaDench.com
Strawberry Ice-Cream
Gie me a sunny day with strawberry ice-cream and Im in heaen, and you will be too when you try this
ice-cream! Its so quic and easy to mae. Just be prepared and hae lots o rozen strawberries in your reezer.
Youre going to want to mae this recipe again and again!
EQUIPMENT
Blender
INGREDIENTS
or the Strawberry Ice-Cream
4 cp tb
cp t
cp ch t
cp v yp
tp vll xtct
Pch hlthy lt
or the Toee Sauce
cp ld btt
cp pl yp
Pch hlthy lt
Seres: 12 scoops
DIRECTIONS
1 Remove the strawberries rom the reezer and set them aside to thaw a little.
2 Blend the remaining ingredients or the ice-cream until smooth.3 Add the rozen strawberries.
4 Blend on high-speed or a ew seconds.
5 Serve immediately.6 Place all o the Toee Sauce ingredients in a bowl and mix with a ork.7 Store the Toee Sauce in a jar in the rerigerator.
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DECADE
NTDESSERT
RECIPES
Deborah Durrant runs Deliciously Raw, based in Gloucestersh ire, UK. She runs rawche and raw desserts training intensives, one day classes, one to one sessionsand raw pop up dining events. She trained with Matthew Kenney in Caliornia andis a Qualied Che in Advanced Raw and Living Cuisine.
More inormation at www.deliciouslyraw.co.u
Summer Berry Cheesecake
You just cannot beat a mied berry cheesecae in summer wheneer the mood calls or a little summer
lightness. The sharpness o the berries cuts through the richness o the cheesecae and its perect summer
pinness is just loely or aternoon tea in the garden with amily or riends. Personally I cannot see the pointo a meagre cheesecae layer when using berries; hence this cheesecae has a sizeable layer that you can
irtuously sin your teeth into.
EQUIPMENT
Food processor
Blender
9 spring orm cake tin
INGREDIENTS
or the base
2 cp pc, dy
5 mdjl dt
2 tp l jc
Pch hlthy lt
or the flling
cp ch, kd
cp ld lk (
cp vl)
cp v yp
4 Tblp l jc
Tblp vll xtct
cp xd b, thd
cp d 2 Tblp
cct btt, ltd
Tp th dbl t
v (i d vl)
Seres: 8
DIRECTIONS
THE BASE
1 Pulse all o the ingredients together with 1 Tablespoon o water and press into
the bottom o the spring orm tin lined with baking parchment.
2 Place in the reezer to set.THE FILLING
1 Blend all the ingredients together except or cup o mixed berries and the
melted coconut butter.2 Then blend in the coconut butter until well mixed.3 Pour the cheesecake mix over the pecan crust.
4 Stir in the remaining cup o berries.
5 Leave in the ridge or reezer to set.
ADDITIONAL NOTES/TIPS
Substitution: you can use any type o rozen thawed berries instead o mixed berries.
Advance Preparation: I make this the night beore and leave it in the ridge overnight.
This will keep in the ridge or 45 days and in the reezer or 23 weeks.
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SExYST
APLE
RECIPES
Deborah Durrant runs Deliciously Raw, based in Gloucestersh ire, UK. She runs rawche and raw desserts training intensives, one day classes, one to one sessionsand raw pop up dining events. She trained with Matthew Kenney in Caliornia andis a Qualied Che in Advanced Raw and Living Cuisine.
More inormation at www.deliciouslyraw.co.u
Almond Milk
Almond mil is really useul staple and can be used in chia porridge, cheesecae and een ice-creams. It is also
delicious in a chai latte, granola or smoothies.
EQUIPMENT
Blender
Nut milk bag
INGREDIENTS
or the base
cp ld, kd
p t 8 h d d ll
cld t
cp fltd t
Maes: 2 cups o mil
DIRECTIONS
THE BASE
1 Place the rinsed almonds in the blender with the water.2 Process until well blended and you have a smooth liquid.
3 Pass the liquid through a straining bag or a sieve lined with a ne meshed
cloth. You are aiming to collect a smooth white liquid which is the nut milk.
This will keep in the ridge or 23 days.
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ENTERTAININGINTHERAW
RECIPES
Super-Quick Summer Party Menu
Raw Spinac DipYour carrot stics will neer taste the same way again! I actually loe this dip so much that the crunchy eggies
that I dip in taste great too, so eeryones happy. Its so easy its shameulBeing shameless mysel though,
I mae it or parties. People generally lie it whether they are accustomed to raw ood or not and they wont
now its raw unless you tell them! Great source o protein too (than you spinach and tahini) or carniores and
raw oodies alie.
EQUIPMENT
Food processor
INGREDIENTS
cp h pch
2 tt, hly chppd
cp ch
ll d , hly chppd
b pl th (p pl)
2 Tblp l jc
Dh pl yp, pch xyltl cct
pl
tp hlthy lt or ll pc h/
hydtd d .. dl
tp chl pd (ptl, bt v t
c kck)
Maes 2 cups
DIRECTIONS
1 Simply put all ingredients in ood processor and blendwell. Thats it!
ADDITIONAL NOTES/TIPS
Go easy on the tahini because otherwise it can overpower the rest. You can always add more.
Note: You can get raw tahini but i yours isnt raw, dont worry. The occasional condiment isnt going to negate all the huge
benets youll get rom all o that spinach! You can make a curried version o this spinach by substituting 1 tablespoon
coconut oil and 1 teaspoon o your avorite curry powder.
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RECIPES
Marinated Veggies
Mi a ew ingredients together to mae a marinade
miture, chop up some eggies, toss them with the
marinade, and go out to shop, to a lm, to wor i
you must, whateer. Then come home and dig in! The
eggies will be sotened slightly, and they will hae
soaed up all o the loely faors. You can also just
leae them to marinate while you mae the rest o
your party dishes which wont be long, as each dish
only taes e minutes to prepare!
EQUIPMENT
Food processor (optional)
INGREDIENTS
2 Tblp lv l
Tblp l jc
l lc clv, chd tp lt
2 bll ppp, dt cl
2 d
2 ll ctt (cch)
2 d ct
optl: Hdl ld h
optl: sp cd (clt) h
Maes 4 cups
DIRECTIONS
1 Put everything except the vegetables in a large glassbowl and mix well.
2 Using either a knie and board or a ood processor,
chop all the veggies and add them to the marinade.3 Mix well and let sit or a ew hours to soak up the
favours, while you have un doing something else!
ADDITIONAL NOTES/TIPS
Great over Caulifower Rice (see recipe), in salad, and also
with both cooked and raw curries, stews and soups, which
will keep non-raw eaters happy, and you too, as you know
that these dishes are packed with nutrients or everybody!
Top your veggies with almonds and sprigs o coriander.
I Cant Believe Its Not Rice...(Its Cauliower!)
This is the astest and best instant rice I now. I use
it to accompany salads, curries and soups. I also put
some o this rice in non-raw dishes to get a bit o
goodness into some o my amily who dont always
want a ull raw meal. For eample i theyre haing
a cooed soup, I might put in a ew spoonuls. My
children still get some raw eggies that way but they
dont notice them as much, so they dont complain!
EQUIPMENT REQUIRED
Food processor
INGREDIENTS
o ll hd cl
cp d
ll d
ppl, cd d hly chppd
ct, hly chppd
cp h cd (clt) th hb
hdl ct, lt
2 clv lc
Tblp lv l
Tblp l jc ( , t tt)
Tblp t n shy, or tp
lt
Maes 3 cups
DIRECTIONS1 Put everything in the ood processor and process until
the caulifower is in small pieces. Scoop out and enjoy!
ADDITIONAL NOTES/TIPS
This is just one variation o rice you can swap round
many o the ingredients or add more goodies such as
thawed or resh corn kernels, broccoli, some red pepper,
pineapple chunks there are endless possibilities!
Ive sprinkled my rice with pomegranate seeds, which
make a deliciously sweet and crunchy garnish.
ENTERTAININGINTHERAW
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RECIPES
Aguas de Fruta (Fruit Coolers)
These coolers are easy to do, and so beautiul great
or children and parties, or een to mae breaast
more special. Any letoer cooler will eep happily in
the rerigerator or a day or two. They are best drun
nice and cold. Dont orget to garnish with a slice
o resh ruit, coctail stirrers, umbrellas, whateer
maes you eel estie!
EQUIPMENT
Blender
INGREDIENTS
For Agua de Limn (Lemon Cooler)
cp l jc, l jc xt
cp chlld t
2 Tblp hy, pl yp th lqd
t
6 c cb ( y bld dt bld c cb,
jt dd xt cp t)
Maes 4 cups
For Agua de Sanda (Watermelon Cooler)
2 cp chlld tl. Y tht t!
Maes 2 cups
For Agua de Pia (Pineapple Cooler)
2 cp h pppl chk
cp chlld t optl: Tblp hy, pl yp
th hlthy lqd t (Y t d th
y pppl t h)
Maes 2 cups
DIRECTIONS
1 Simply blend and serve. Thats it!
ADDITIONAL NOTES/TIPS
For the pineapple cooler, leave or about 20 minutes to
settle. Scoop most o the oam o o the top and you willhave a delicious elixir underneath! (I you do drink the oam,
youll get a nice yellow moustache which can appeal to
some younger drinkers!)
You can make loads o other ruit coolers: melon (as per
the watermelon recipe), oranges, strawberries and other
berries, pears, papaya, mango so do experiment!
Barbara Fernandez is the owner and creator oRawFiesta. A raw ood che, coachand speaker, Barbara specializes in super-ast, un and delicious raw ood recipesor time-challenged moms making multi-purpose meals or non-raw skepticsdisguised as partners, riends or small children.
More inormation at www.RawFiesta.com
ENTERTAININGINTHERAW
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EQUIP YOURSELF
Your Raw Kitchen Starter ChecklistSetting up a raw ood kitchen is exciting and upliting, especially when you are new to raw oods or taking your
diet to a new level. Nothing beats that eeling o starting aresh and knowing that rom here on in youre going to be
eating clean and healthy and youll have a kitchen to match!This checklist will ensure that your raw ood kitchen is
easy and unctional to use, so that eating raw to whatever degree you desire is easy, simple and un.
1 keep your ey pieces o equipment in a prominent and clear position, next to a plug point, plugged in
and ready to go or whenever the need strikes!
2 Net to each piece o equipment eep the releant oodstus and/or ingredients that you are going to
be using with that appliance. For instance, I keep all my smoothie ingredients and a big bunch o bananas
next to my blender, my ruit bowl next to my juicer and a chopping board next to my ood processor.
3 keep as much o the counter space completely clear as possible. This not only looks and eels better, but
it means there is never an excuse not to make something because o lack o space or having to clear up rst!
4 Group your oods into dierent areas. For instance, you might choose to keep all o your dried herbs,
spices and sea veg in one cupboard, with your superoods, favourings and natural sweeteners on a shel next
to your blender. You might have your salts, oils and sundried tomatoes in another corner where you might goto season dressings, dips or salads, and all o your nuts, seeds and dried ruits might be kept in a carousel.
5 keep a good clean supply o water in a prominent location so its always close to hand. There are many
ways to obtain good quality water. I advise NEVER to drink tap water; at the very least invest in a basic jug
water lter or investigate other more eective pure water systems like reverse osmosis.
6 keep your sharp nies in a drawer, a nie holder or on a magnetic wall hanging as close to your
chopping board as possible. This way you are always ready to chop and go!
7 keep a notepad and pen, chal board or pinboard
with blan paper and pen attached, close to hand
so that when you start experimenting you can make
notes or write down your new recipes as you go. Thisis also great or making sure you know what to buy or
order in when you run out o a certain ingredient.
8 keep your bowls, jugs and Tupperware containers
all in one cupboard so that you know exactly where
to nd them when you need them.
9 keep one drawer purely or housing
miscellaneous tools such as salad servers, a
hand held citrus juicer, your zester and grater, you
measuring cups and your spatulas, and any other
utensils that you use as part o your resh ood prep.
10 Find a sae and a clean place to house youraourite recipes, however avoid the temptation to
create clutter. Choose one or two requently used
books and keep the remainder led saely elsewhere.
When you hae made the necessary changes
to your itchen taing all o the aboe
into account, run it past the
all-important nal chec...
FINALCHECkQUESTIONS
Ismyitchenfunctional?
Doesitloospacious?
Arethingseasytogetto?
Aremyimportantaccessoriesandappliancesinclearviewand/oreasytoreachfor? Ismyfoodwellorganised?
Arecupboardsclear,clean&wellorganised? Aremylesshealthyfoodsanditchenappliancesharder(ifnotimpossible!)togetto? Doesitinspiremetotaecareofmyself?
Doesitloobeautiful?
HaveImadethemostofthisspace? HaveIsetmyitchenupforsuccessanddoesitinspiremetogetcreative?
Karen Knowler is the Director o The International Association o Raw FoodCoaches & Teachers, ounder o International Raw Food Day and creator andpublisher oGo Raw! magazine. With two decades o experience eating a high/all raw ood diet, Karen has been a major player in the raw ood movement since
1998 and has trained over 500 coaches and teachers worldwide to bring raw oodto the mainstream. More inormation at www.karenknowler.com.
go raw! magazine issue JuLY 20 22
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Raw CacaoFood o the Gods
RAW INGREDIENTS
CACAO
Nina Dench is a raw ood coach and teacher whose brilliance isin making delicious sweet treats or everyone, with her specialismbeing assisting parents in their quest to eed their children more rawood and to successully eed a amily high-raw.
More inormation at www.NinaDench.com
it th 8th cty ctt, L,
h clld th cc t Theobroma
Cacao. Theobroma d th
d d y hv lt tht cc
h pvdd th lttl tt hv.
Th hbl cc b ctd th
pd pbl v cc btt,
cc b, cc pd d chclt.
Cacao ingredients used in raw ood
preparation include:
Cacao butter a naturally occurring at
ound in cacao beans.
Cacao beans the seeds o the cacao
ruit. Also reerred to as cacao seeds
or chocolate beans. Cacao nibs are the
broken or smaller pieces o the bean.
Cacao powder this is a powder that
comes rom the ground up cacao bean.
ChocolateThe word cacao is synonymous with the
word chocolate. It is in chocolate alchemy
that the real magic o cacao resides and it
is here that people all over the world nd
great pleasure! Do you have a love aair with
chocolate? Most people do at some point
in their lives. You do not need to give up on
your love o chocolate just because you eatraw ood. I encourage you to try all types o
raw chocolate bars available until you nd the
right one or you. Some bars are gritty and
grainy, others are smooth and creamy.
Some taste strong and bitter while others
are sweet and lightly spiced. Trust me, a
chocolate adventure happily awaits you!
Friend or oe?Between 1650 and the late 1860s, cacao
was recommended by doctors and
pharmacologists as a health aid. Yet, insome parts o the world women were
once banned rom drinking hot chocolate.
Cacao has always been controversial and
nothing has changed even in the realms o
raw ood advocates! There are some who
love raw cacao and some who loathe raw
cacao. There are health proessionals who
recommend people eat it every day and
others who advise never to touch it.
So, can we have a healthy relationship
with raw cacao and raw chocolate? Here
I reer specically to raw cacao powder,beans and nibs. The truth is, everyone reacts
dierently to raw cacao. Some adults can eat only a small amount
because they then nd it dicult to get to sleep. Some people have
been known to use cacao because it helps them stay awake. Then
there are those o us who can sleep soundly no matter how much raw
cacao weve eaten! In short, discover what works best or you.
RecipesRaw cacao will greatly enhance a range o raw ood recipes. Below are
some suggestions that you might like to include in your own diet.
u r Cc Btt
Drinks: smoothies, raw style hot chocolates
Chocolate: raw chocolate (you can learn to temper raw chocolate
so that it has more o a smoothness and satisying snap) Sweets: Brownies, cakes, chocolates, chocolate sauce and spread
u r Cc nb
Drinks: smoothies
Sweets: Brownies, biscuits, cakes and chocolate - nibs will give
your raw treats an extra crunch
Use or decoration
Mix into fapjacks, granola or trail mix
u r Cc Pd
Drinks: chocolate milk, smoothies, raw-style hot chocolates
Spice: traditionally cacao powder was used as a spice in savouryoods and sweet oods
Chocolate: mix cacao powder with cacao butter and sweetener to
make raw chocolate
Ice-cream: mix into nut milk beore placing in an ice-cream maker
Sweets: Brownies, biscuits, cakes, chocolates, chocolate sauce,
chocolate spread, chocolate nut butter.
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Ive always thought that thekitchen should be the heart othe home, and being a raw ood
che, I probably spend more timein the kitchen than most. Thats
why I really need or it to work or
me but also eel that I have room
to move.
I live in an old oresters
cottage in the Forest o Dean,
Gloucestershire, UK. What the
cottage lacks in double-glazing,
it makes up or in character.
Last year I had a wall removed
to extend our small kitchen into
the adjacent hallway to createa much bigger space. So I now
have a very large kitchen with
around 48 eet o work surace.
One o the joys o preparing ood
is having enough space to make
delicious ood easily, without
eeling like you are running an
assault course and constantly
clearing a space to make
something really simple.
To help me, I have divided my
kitchen into several preparation
MY RAW kITCHEN
Deborah Durrant shows us round herGloucestershire kitchen
INSIDEARAWKITChENwitints&tips
zones which I am convinced
helps to make kitchen-lie
more low stress: a dehydrating
zone with two 9-tray Excaliburdehydrators and space above
or storing my Parafexx sheets,
plastic wrap and baking
parchment, and a pull out shel
below to enable easy fipping;
a juicing and smoothie zone
with glasses stored on shelves
above which is where I house
my Vitamix blender and Green
Power masticating juicer; and
a larger ood prep area which
contains 2 Blendtecs, twisterjars, a Magimix Food Processor
and a small Cuisinartmini prep.
My dry ingredients (cacao,
nuts, oats, dried ruits, etc.) are in
clear jars on open shelves above
the ood prep area. It makes lie
so much easier to have things
within reach when Im creating
recipes, and I can also see at
a glance when Im running low
on items. Plates and bowls are
stored at eye level. I also have all
the raw desserts pantry powders
and botanicals within easy reach
in containers so I can easily
experiment with making lusciousdesserts.
My kitchen has three large
Belast ceramic sinks two at
one end and one at the other.
I have one extra-large sink
that enables me to completely
submerge and sterilise
dehydrator sheets and other
equipment. I chose lever taps
which are easy to operate with
elbows when you have sticky
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MY RAW kITCHEN
hands that are covered in raw
chocolate!
A corner cupboard with a
carousel (that many people may
use or saucepans), is used or
spiralisers, cup measurements,
ring moulds, nut milk bags,
empty bottles or storing nut
milks and kilner (mason) jars or
ermentation and preserving. I
also have a pretty large spice
condiments cupboard again on
a carousel so its easy to peruse
and a cupboard dedicated
to cake and cheesecake tins in
assorted sizes well a girls got
to eat!
I use a sous vide or thermal
immersion and have some other
pretty cool pieces o kit or
advanced raw ood preparation.
I like to use them to add variety
and novelty to ood preparation
and some va-va-voom to raw
pop-up dining events. I also use
this kit when I teach people more
advanced raw ood techniques.
I have a Stoves cooker
which I dont use too oten other
than to heat up soups, temper
chocolate and warm chai lattes.
Consequently it still looks brand
new, although John, my partner,
uses it to make his curries. All
the pulses John uses are stored
together; I nd this the most
helpul when sharing a kitchen
with someone who doesnt
eat as much raw ood, as it
doesnt get dry goods conused.
However, the two reezers and a
large ridge are very well utilised
by both o us. I oten wish that
I had invested in a really large
ridge, although the one we have
is huge and should really be
adequate or our needs.
Finally, one o my avourite
places to perch must be the
large breakast bar which was
made rom two very large
pieces o oak. I can oten be
ound here settled on my lap top
languishing with a raw chai latte
and cinnamon roll, typing up a
recipe or two. It is also where we
sit to eat when my clients join me
or one-to-one sessions in the
kitchen.
Deborah Durrant runs Deliciously Raw,based in Gloucestershire, UK. She
runs raw che and raw desserts trainingintensives, one day classes, one to onesessions and raw pop up dining events.She trained with Matthew Kenney inCaliornia and is a Qualied Che in
Advanced Raw and Living Cuisine.More inormation at:www.deliciouslyraw.co.u
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I once heard Deepak Chopra speak
about what it would be like i we
already knew what our lives were
going to look like. He talked about
what a nightmare it would be to wake
up every day knowing what the day
held in store or us. I understood
what he was saying, because at one
point in time this was my lie.
For years, I woke up already
knowing that my day was going to
be predictably stale. My health, my
relationships, my work, and my home
lie were nothing special, and I didnt
see any reason why it was going to
get any better. Ater all, who was I to
live an exceptional lie?
I had resigned mysel to living
with the same digestive issues, the
same acne on my ace, the same
dark circles under my eyes, and the
same allergies, mood swings, and
excess weight on my body that Id
had or years. The people I interacted
with and my conversations withthem were going to be essentially
the same. I knew Id talk about how
dissatised I was with my lie, and
Id listen to others speak about the
same. I was living a lie o denial,
boredom, and repetition, and I didnt
see any way out o it.
I was all too amiliar with this
nightmare that Deepak Chopra
spoke o. In essence, at the age o
30, part o me had already given up
on my dreams, having great health,
and living a beautiul lie. I was numb
to what I truly desired, I was deeply
unhappy, and I knew deep down
inside I wanted something to change.
A small, quiet voice inside o me
asked me to look beyond the lie I
was living. I remember hearing it say,
You have to stop what youre doing
i you want to become who youre
really here to be, and to do what
youre really here to do. The truth
o those words scared me, but they
also inspired me to begin searching
or that special something that could
change everything or me. And so,
my journey began.
That small guiding voice inside o
me reminded me that I am the author
o my own story, and the creator
o my destiny. I I wanted my lie tolook dierent, I had to begin doing
things dierently. Shortly ater this
inner dialogue, I stumbled upon an
opportunity to participate in a two-
week raw ood cleanse. I knew very
little about raw oods, but I was open
to the idea o trying something new.
The timing couldnt have been more
perect.
I thought this raw ood cleanse
would support my body in
overcoming the long list o health
challenges I aced every day. I saw
this cleanse as a way to get my
physical body back into balance.
I didnt expect my experience to
take me any urther than this. I was
completely unprepared or the magic
that was about to be unleashed into
my lie.I jumped into the raw ood
experience wholeheartedly, and the
results were spectacular. My energy
skyrocketed, and my long list o
physical complaints dwindled, and
then disappeared completely. My
acne-prone skin healed and began
to glow. My eyes became bright
and sparkly. The excess weight my
body had held on to or years simply
melted away. My thoughts were
clearer, ocused and more positive.My fuctuating moods stabilized and I
elt like I was becoming a new person
rom the inside out. I was amazed.
I could eel my lie orce increasing
every day, and I had a new access to
an inner vitality I had long orgotten
was possible. As I continued to nourish
mysel with raw oods, my lie began
to open up and show me I didnt have
to keep living a lacklustre lie. The
possibility o new adventures and an
exceptional lie was calling me orward.
alc muxpctd Pblt
go raw! magazine issue JuLY 20 27
RAW TRANSFORMATION STORY
Before
After
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Everything I was experiencing
was antastic, and beyond my wildest
imagination o what eating raw oods
could ever do or me. I was eeling the
best I had elt in decades and it was
simply extraordinary, but it was also
terriying. It elt like I had unknowingly
walked through a doorway I had never
seen beore, and I now ound mysel
at a powerul crossroads.
In one direction was the lie I had
known. It was amiliar, and it elt sae
to me. I could eel a magnetic orce
pulling me back toward this place I
was accustomed to and comortable
with. Ater all, its where Id been
living, thinking, eeling, and operating
rom or most o my lie.
However, in the other direction
was a completely new rontier. I didnt
know where this new path was going
to take me, and I didnt know anyone
else who was walking in this particular
direction. But I knew I elt amazing,
and I wanted to keep eeling that way.
So, I chose to chart a new course and
explore the next adventures eating
raw had in store or me.
The longer I stayed with a
predominantly raw diet, the more
my relationship to ood began toshit or the better. Food cravings
that Id had or years disappeared
and were replaced by a eeling o
deep nourishment. My taste buds
changed, allowing me to taste ood
like never beore. The guilt I had
always lived with when it came to
my appetite, to ood, and to my
body completely disappeared. My
punishing behaviours around ood
melted away, and were replaced by
ullling acts o enjoyment, sel-careand sel-compassion.
My creativity and clarity began to
grow. As I upgraded my body rom a
cellular level on up, I wanted to do the
same in other areas o my lie. I realised
I needed to hold higher standards or
mysel in order to have what I wanted,
and I started to put these standards
into place in every arena o my lie. I let
go o toxic relationships that no longer
served me. I gained a clearer sense o
what I deserved and what I was worth,
and I began making everyday choices
that were in alignment with that inner
knowing. I dared to start living an
exceptional lie.
Everything I was experiencing
was helping my authentic sel to
emerge. I knew I had to commit to
honouring my deepest truths in order
to maniest my dreams. A doorway to
my potential had been opened wide,
and I was now deliberately walking
through it. I was saying yes to me,
and I committed to honour and
respect mysel, right then and there.
There were many opportunities
or me to return to my ormer ways o
living and eating. There were people
who criticised what I was doing, how
I was eating, and the decisions I was
making. I heard the concern in whatthey were saying and I questioned
mysel too, but nothing deterred me
rom the now strong voice inside o
me that clearly knew I had to ollow
this path o sel-discovery. I listened
to that inner guidance and continued
to walk in the direction o my truth.
As my journey with raw oods
continued, my ability to hear the
wisdom o my body increased
dramatically. I realised how much I
had relied on the seductive opinionso experts, riends, and amily. It
was time or me to listen to the
messages rom my body and inner
knowing rst. I began to allow the
higher wisdom that lived inside o
me to guide my lie. I discovered
a new inner compass that helped
me navigate my course orward in
a powerul direction, and I began to
believe in it more than ever.
Intuition became my powerul
ally, and my capacity or sel-love
and sel-compassion grew to new
heights. My heart began to open
in a prooundly courageous and
vulnerable way. It surprised me with
its tremendous capacity or aith,
love, joy and discernment. I elt
called to support and serve others
in discovering their beauty, gits and
truth, and that doing so made me
eel exhilarated and alive.
I realised that by shining my light
and listening to my inner call, I was
inspiring others to do the same. To be
a beacon o light or others to see is
a powerul act o grace, compassion,
courage and sel-love, but it also
requires strength, condence and
trusted support. I realised I could
expertly and compassionately
guide and support others to thisempowered place, and as a result, my
purpose and mission were born.
Raw oods opened me up to
my greater potential by pointing my
lie in a new and powerul direction.
They gave me the incredible gits o
exceptional health, vitality, clarity, and
a connection to my deepest knowing,
wisdom, and truth. Ive learned that
lie is a journey, not a destination.
And as I allow mysel to receive more
abundance, joy, and splendor, themore magnicent and extraordinary
my lie becomes. The possibilities are
absolutely radiant.
Alicia Morrow is the ounder and creator oRadiant Possibilities. She is a certied Mind-Body Nutrition Coach, Gourmet Raw FoodChe and Instructor, and Dynamic EatingPsychology Coach. She specialises in guidingspiritual entrepreneurs toward their radiantpotential through sacred body and dietarywisdom. For more inormation visit www.RadiantPossibilities.com
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RAW TRANSFORMATION STORY
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I rst met Donna in early 2012
when I accidentally answered
my phone. Normally I let calls go
to voicemail when I am working,unless I am expecting a call. Little
did I know what a transormation that
accidental event would produce.
Donna was calling as she was
eager to get access to a digital video
o mine called Eating or Hormone
Health. She was desperately trying to
nd out why she was still overweight,
exhausted and oggy, in spite o
ollowing all sorts o healthy eating
plans, including raw oods, and being
chemical-ree or 16 years.Ater talking with Donna, it was
clear to me that no one had really
asked her the right questions or
ordered the tests she needed to
determine the underlying cause o
the 3 Fs: oggy, fabby and atigued!
We discovered that she had an
autoimmune thyroid condition plus
insulin resistance each o which
on its own could contribute to her
experience. Put these conditions
together and the experience is a
ourth F rustration!
Donna completely ollowed
everything I recommended in myEnergy Recharge coaching program.
She ordered tests, began a high-raw,
low-glycemic diet; and took all the
herbs, supplements, and superoods
that I believed would help her. The
protocols I oered would restore
balance to her immune system,
thyroid gland and balance her blood
sugar.
Within our months, shed
dropped 30 lbs. and was
experiencing a renewal o energy andocus that helped her to grow her
business, quadruple her income, and
improve her relationships.
People with autoimmune thyroid
conditions are told that they will
never get well and will need to be on
medication or the rest o their lives.
People with insulin resistance are
generally told to watch their sugar
intake and lose weight so they dont
become diabetic.
Donna was opposed to taking
drugs. She instead preerred to
address the underlying cause o
her imbalances and to change that!While it takes dedication to make
major diet and liestyle changes,
Donna is a testament to the changes
being easily worth the eort. Ater all,
whats harder giving up processed
oods and eating delicious whole,
natural oods that support your body
or living with exhaustion, brain og
and an overweight body?
Given the choice between
undergoing medical interventions
involving drugs and surgery andrewriting your lie story using the
bounty o nature with a little help
rom modern unctional medicine
assessment and replenishment o
nutrients, what would you choose?
RAW TRANSFORMATION STORY
D Kka ey rch Tt sty
Jan2012
Mar2012
Oct2012
Mar2013
Find out what Donnahad to say about heramazing transormationoerlea
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Heres what Donna has to say about her choice:
Since becoming an Energy Recharge coaching client o
Dr. Ritamarie, I hae lost 42 lbs. and I loo and eel about
20 years younger! Howeer, that is only the icing on the cae
because the real benets are not een isible. Dozens o
symptoms hae just disappeared.
I hae struggled with health issues and weight issues
or 16 years, and nally I hae been able to mae a total
transormation thans to Dr. Ritamarie and her epert
guidance and support. All I had to do was complete some
questionnaires and get a ew simple tests. Dr. Ritamarie then
new eactly what to do. I ollowed her instructions eactly
and the results hae been amazing.
Than you so much, Dr. Ritamarie, or giing me my lie bac!
Dr. Ritamarie Loscalzo, MS, DC, CCN, DACBN, combines theancient healing wisdom o whole resh oods and herbs withmodern scientic research to help people recharge their energyand reclaim their lives. To learn more and get started on 7 SimpleStrategies to Jumpstart Your Energy Practically Overnight, visitwww.DrRitamarie.com.
go raw! magazine issue JuLY 20 30
RAW TRANSFORMATION STORY
Do you hae atransormation story to share?
To be considered or uture issues o Go Raw! magazine,
email your story together with photos to
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Friday morning. We looked into
many blank faces. People didnt
know what to say. If it happens
to YOU, how can WE prevent it
happening to us? It was the rst
day out o hospital ater hubbys
heart attac. I was still in shoc
and probably had ewer answers
or our riends than anyone. But
we had one: raw ood, 100%. The
doctors completely disagreed and sent hubby
home with instructions to tae pills daily and aoid
graperuit oreer because theyd interere with
the medication. Our solution: eep your pills and
operations; well try graperuit rst.
Hubbys diet had been nearly all organic and
mainly egetarian, but obiously that wasnt enough
to eep him healthy. O course a liestyle change
less stress was also needed. Our riends had plenty
o suggestions there rom yoga three times daily,
and trust me, hubby isnt a yoga type, to moe bac
to the city, with access to doctors and proper
jobs. We wanted neither. Admittedly our aourite
relaation, a daily large ca latte, had to go. In
echange came lunch in a cherry tree, on a ladder,
coered in juice, with 25 choos underneath hoping
or not-so-clean cherry stones.
Wasnt that what we wanted when we emigratedto New Zealand in 1994? It had taen a heart attac
to get bac to that goal. From now on, garden would
come rst, job second (with occasional relapses;
old habits die hard). I also wanted to implement the
methods or growing truly nutrient-dense egetables
I learned rom research Id participated in. I was
always too busy to try them at home.
But lets start with breaast (at 9 am een the
choos got used to getting up later). For a large ruit
salad we pic whateers in season rom our trees
and add nuts and cacao nibs or teture, taste and
isual appeal. The most important ingredients arechopped reshly piced wild greens. The loo taes
getting used to, but most people dont mind mint
or lemon balm in their ruit salad. So the greens
shouldnt be that shocing, and you dont taste the
bitterness with all the ruit. Were not smoothie ans,
so green smoothies arent our thing.
Were lucy to hae abundant wild herbs on our
organic property. I learned you can also get wild
herbs by mail order, and een our supermaret
stocs raw wild herb pesto made o dandelion,
plantain, nasturtium, calendula etc. a quic solution
when needed. Despite all the liestyle changes, Im
still a busy girl hubbys electrical wor, my Raw
Food Garden Plannerbusiness and a nine-hectare
arm with orchard, glasshouse, berryruit, eggies,
geese, ducs, choos and three cats who insist on
cuddling time. So its ery useul to be able to grab a
ready-made wild herb mi rom the ridge, een i you
hae all the resh ingredients by your door.
Snacing usually happens when Im weeding,
watering or just waling through the garden. There
are always ripe strawberries, grapes, gorgeous
tomatoes, resh caulifower etc. along the way. During
the post-heart attac diet change we ate plenty o
bananas. The supermaret ased i I had a money at
home when I purchased 1520 bananas weely. But
that urge is long gone.
Dinner eatures reshly piced daily salad
instead o daily bread. Yes, picing and maing a
salad taes time but baing bread taes much longer.
People dont realise it because they buy the bread.
O course wild herbs are added to the salad and/
or the dressing. There hae been days where hubby
and the geese had a serious tal about who gets the
last leaes o their aourite greens. Lucily hubby
lies plantain, the geese dont. We now hae one
paddoc enced o just or us.
Admittedly my garden cannot be described as
immaculate. Thats sometimes dicult to accept
because I lie beauty and order. But sippingweeding saes wor, and I still eep small corners
o the garden tidy to satisy my aesthetic need.
Eating raw ood and growing our own healthy,
resh, super-delicious ingredients was an eciting
new beginning. O course eeryone needs a dierent
approach to t going raw into their personal liestyle,
and so I address in my writing ia The Raw Food
Garden Planner.
MY RAW LIFESTYLE
Iris Huebler
Iris Huebler is the Directoro The Raw Food GardenPlannerand has over 18 yearso experience growing a widevariety o resh vegetables,herbs and ruit in Germany andNew Zealand, plus theoreticalbackground rom MasseyUniversity and research intoorganic seed production. Tolearn how Iris can help yougrow your own nutritiousraw ood garden, visit www.RawFoodGardenPlanner.
com.
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A big hello to eeryone!This is Je Ng, The Asian Raw Che
and I am honoured to be able to contribute to this magnicent
magazine. I come rom the sunny tropical island o Singapore
and am sending everybody warm smiles and a big hug. My
extRAWdinary journey so ar has been a pilgrimage to my own
heart. Ater discovering raw ood and its many health benets, it
became my passion to share and bring it to as many people as
possible, Asians in particular.
Back in 2012, I had just graduated rom the National University
o Singapore majoring in communications, public relations,
advertising and journalism, but I began to question i what I did
brought any greater benets or advancements to the world. I had
travelled extensively and had just undergone my student exchange
at Seoul National University or eight months, and thereater
my overseas internship in Taipei. I loved to eat Asian ood and
travelled everywhere or it, but Taipei changed everything or me.
Ater spending just our months in Taipei, my weight had shot
up rom 69kg to 90kg, a 21kg jump. Everything changed, I could
eel the loss in energy, sel-condence, and overall everything went
south. That was when I said no more, I had to get mysel back.
That kick started my extensive research into health, education,
and ood. Upon graduation, I helped out at a vegetarian education
school or six months organising classes on the basics o a
healthy plant based diet, organic living, detoxicationand biogenic
living, as well as
vegetarianism.
I have since led
numerous holistic
health tours and
retreats overseas
around Asia to
theAenon Health
Centre in Malaysia
and the Borneo
Highlands Resort.
MY ExTRAWDINARY LIFE
J nT Aian Raw Chf
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In August 2012, a lady riend o mine
introduced me to raw oods and Russell James
website. It caught my attention and captivated
me so much that on the very same day, I bought
both o his DVD home study courses online.
I knew then that with raw ood, I could prepare
ood that was healthy, delicious and absolutely
gorgeous. From that point on, my raw ood
journey began and I never looked back.
It has been a crazy adventure. Just last
year in August 2012, I had just chanced upon
Russells website and got into preparing raw
ood or mysel. Today, as I write, Im all geared
up in my ches coat and have just nished
executing a three-course menu at Matthew
Kenney. For someone without a ches
background, and in a short timespan
o nine months since I had my rst sip o
Mango Spinach Green Smoothie, I am now
The Asian Raw Chemaking a name or
mysel and have graduated rom Matthew
Kenney. I am grateul.
I can remember in September 2012,
when I was sitting at the round table with
Karen Knowler and other raw ood veterans
in Hanbury Manorin the UK. We had all just
got onto Karens coaching program ater her
Prepare or Lit-O! event, and Karen was
seated just next to me. Now I am writing
to contribute to her new Go Raw! magazine.Again, I am grateul.
Preparing delicious ood at home, eating
out at rawesome raw ood restaurants,
shooting a raw ood prep video with ellow
raw ches, and going gardening with
riends! I have also started teaching and
doing demos with Whole Foods Market!
This journey has truly been amazing.
Lie is rawesome and I am wishing you lie
in every breath!
Je Ng is The Asian Raw Che, the leading rawche in Asia. He teaches how to prepare Asian RawFood that is modern, un and sexy. Excellencedriven, he has worked with Karen Knowler, TheRaw Food Coach and trained at the prestigiousMatthew Kenney Academy in Santa Monica. Forree Asian raw ood recipes and inormation visitwww.TheAsianRawChe.com
go raw! magazine issue JuLY 20 33
MY ExTRAWDINARY LIFE
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Barbara Fernandez
Im Barbara Fernandez and Ilove my business. Wat is it? In two
words, raw ood. In more than two: I teach busy people how to put more raw
ood on their plate that is
a) Super tasty: Im aserious ood an, I havent yet met a favour I didnt like.
b) Super ast: Im rushing around all day so I dont have time to spend more
than 30 minutes a day making ood.
c) Super practical: Why go to all the eort o making one dish when the same
eort with a ew simple additions can yield two or three extra dishes? I I can
turn my letover raw veggie rice into a delicious soup in two minutes, Ill do it.
I I can have ruit pudding or breakast and whip up a crust or ruit pie the next,
Ill do that too. Brilliant!
MY RAW BUSINESS
how did I get started?About ten years ago I ound Julianos
bookRAWin a juice bar. Juliano
promised that I could eat really
delicious oodandlose weightand
eel amazing. Having tried loads o
other diets where the ood didnt
taste delicious and I elt anything but
amazing, I thought Id give it a go.
I made Julianos Fettucine
Alredo, enjoyed it, and thought I was
hallucinating. It elt like someone had
plugged me into an electrical socketand turned up the juice. Wow! I
thought. I I eel like this ater one raw
meal, how would I eel i I ate every
meal raw?
I started making recipes that I
ound in books and on the internet.
And gradually I gained enough
condence to start creating my own
recipes. I held a pop up restaurant
event in Cambridge, England a
denite highlight, I was so nervous
and I had people telling me that Ishould open a restaurant.
While I didnt want a restaurant,
I had always wanted to work rom
home so that I could be with my
children. I also wanted to help people
by creating something I would be
proud o that would ll a genuine
need.
Finding a need to fllI then asked mysel, I I were starting
over again today with raw ood, what
would I need most?
And the answer was easy. Fast
and tasty raw ood or busy people
with non-raw eaters in the house!
I had become an expert at this,
or the simple reason that I had to
teach mysel or continue pulling my
hair out preparing separate raw and
cooked meals.
I had ound classes on how to
make nut milks and smoothies, but
no classes on how to organise your
week and make things really ast andsimple.
And so RawFiesta was born! The
strategies that took me years to
gure out are now what I oer people
in my RawFiestas A Month On Raw!
program.
Wat I love about mybusinessI love sharing my ood with people.
I will never orgetthe look on an
elderly gentlemans ace who tastedmyApple Crumble with Mango
Vanilla Custard his ace lit up with a
huge smile. Plus the ood was doing
himgood!
I love that I can work rom my
laptop anywhere. I could go to
Thailand tomorrow and just take my
business with me. Hooray!
I love the people I meet. I tend
to attract busy people who have a
lot going on in their lives, and they
inspire me!
Any advice or aspiring rawood business owners?
Yes, get a coach! You need someone
to hold you accountable. Thats
one o the best things I did or my
business and I amalways investing
in my education and personal
development.
You also need a very good peer
group, people who are positive and
supportive o you and your venture.
They dont have to understand it,
they just have to be happy or you toollow your heart.
And... Dont try to t into a box,
especially i its someone elses.
Think hard about whoyou are,
whatyou enjoy doing, what skills
you already have you have more
knowledge than you think you do!