A hearty menu for a beginner raw foodist. Nut soup. Korean zucchini salad

Today, there are a lot of various diets and methods aimed at losing weight and improving the human body. A worthy place among them is occupied by a raw food diet - a special nutrition system that involves eating food without prior heat treatment. Priority is given to fruits, berries and vegetables. But this does not exclude the presence of other products in the diet. Supporters of this system consider the raw food diet to be the right direction to eternal youth. A raw food diet for beginners should be a conscious step, with an understanding of the goal and the lack of medical contraindications. It is important to start right so as not to face a number of negative consequences.

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The principle of a raw food diet

A raw food diet is a special food system similar to vegetarianism, only tougher. The key principle is to eat raw food.

Key points of the raw food diet:

1. Eat when they feel hungry and as much as is required for saturation.
2. Food is chewed slowly and thoroughly, without being distracted by other things: watching TV, listening to music, reading, etc.
3. Do not eat before any physical activity.
4. Do not drink water before and after eating for 30 minutes.
5. Water can be consumed in any quantity, when there is a desire.
6. Fresh dishes are prepared every time, as their useful properties are lost during long-term storage.
7. Breakfast is not earlier than 9:00 am.
8. Be sure to alternate various products between themselves.
9. The diet is balanced, with the required daily calorie intake.

The food must be room temperature. Therefore, it is removed from the refrigerator in advance.

Kinds

Depending on the food ration, the raw food diet is divided into types:

A raw food diet is based not only on certain products, but also on their competent combination.

According to the type of mixing, there is the following division:

1. Mixed - products are combined in different interpretations: fruits with each other and with nuts, vegetables with herbs. The degree of compatibility of certain products can be viewed in a special table.
2. Monotrophic - use exclusively raw ingredients of the same type, without mixing. It is also called a cheese diet. It is considered the most ideal option of all existing. Based on separate nutrition, which contributes to better absorption of food.
3. Moderate - allows the use of dishes with little heat treatment.

Which type to give preference to each decides independently. It is recommended to start with a vegetarian diet, then gradually move on to more stringent diets. If the body adequately perceives such changes, and there is a positive trend, then the food is suitable.

Benefit and harm

A raw food diet is good for health, as it is based on the use of fresh fruits and vegetables.. And this is a valuable source of vitamins, micro and macro elements, dietary fiber. Only such a diet excludes the intake of animal protein. To understand all the pros and cons of such a diet, you should consider it from two sides:

An abrupt change in eating habits often leads to a series of side effects, such as headache, depression, nervous breakdowns, diarrhea.

Raw food diet is contraindicated:

children and adolescents under 18;
pregnant and breastfeeding women;
the elderly, over the age of 70;
persons with diseases of the gastrointestinal tract;
people who have undergone surgery
having an acute lack of weight;
suffering from anemia.

Raw food by season

The most free time of the year for raw foodists is summer, spring and autumn. It is during these warm periods that nature does not skimp on juicy and useful gifts. It is especially convenient when you have a personal garden at your disposal. In winter, solid financial investments will be required to buy fresh fruits and vegetables in the market.

The winter diet of raw foodists should look like this:

berries, fruits - 50%;
fresh vegetables - 30–35%;
dried fruits, seeds, honey, nuts - 10–15%;
starchy products - 10%;
natural seasonings; dill, parsley, mint, vegetable oil - 1%.

Detailed grocery set:

sesame, cabbage of all varieties, nuts;
dried or frozen herbs;
pickled and salted products: tomatoes, cucumbers, cabbage;
raw vegetables: turnips, carrots, beets, celery, pumpkin;
frozen fruits and berries;
citrus;
vegetable oils: linseed, corn, sunflower, olive;
bee products; perga, propolis, honey;
fresh juices and pure water.

How to switch?

There are two ways to transition to a raw food diet: smooth and abrupt. The first is based on a gradual restructuring, when for some time they adhere to the usual diet, with the periodic replacement of some ingredient with a raw food one. They move in this way until they completely exclude everything fried, smoked, sweet.

A sharp transition implies an instant rejection of hot dishes. But doctors do not recommend doing this, because it can cause serious harm to health.

Professional tips for beginners:

1. On initial stage strong motivation and endurance are needed to get used to the new rules of nutrition.
2. It is more convenient to rebuild in the summer, when there is a rich assortment of necessary products.
3. You should immediately abandon semi-finished products, canned food and various sauces.
4. Gradually exclude meat products, fish, milk. It is permissible to cook cereals for some time, stew vegetables.
5. At the final transitional stage, they completely refuse food that has passed heat treatment. Groats are steamed with boiling water, vegetables are eaten fresh.

Purpose Awareness

Everyone comes to the raw food diet in their own way. Someone urgently needs to get rid of extra pounds, others care about their own health. Some try purely out of curiosity. The main condition for changing the usual diet is an accurate awareness of the goal and a restructuring of thinking.

The raw food diet is not really a diet; rather, it is a way of life. Therefore, in order to achieve meaningful results, it must become a habit and not cause discomfort.

You can temporarily switch to such a diet for weight loss, which will also bear fruit. But it is not advisable to rebuild frequently, as this will become severe stress for the body.

fruits: apples, pears, apricots, bananas, peaches, melons and watermelons;
vegetables: turnip, carrot, cabbage, zucchini, eggplant, tomatoes and cucumbers, beets;
berries: strawberries, raspberries, currants, blueberries, sea buckthorn;
fresh herbs: parsley, lettuce, dill, celery;
environmentally friendly mushrooms;
nuts: walnuts, almonds, peanuts, hazelnuts, pistachios;
germinated cereals: wheat, green buckwheat, rice;
legumes: peas, lentils;
dried fruits obtained naturally;
sea kale pre-soaked in water;
natural honey;
unrefined vegetable oils

pickles, smoking;
conservation;
shop juices;
sweet soda;
alcoholic drinks;

Allowed drinks:

filtered drinking water exclusively in the raw state.
Vegetable and fruit juices of own production.
Coconut milk.
Solar tea, which is brewed under the influence of rays. Various herbs are used as tea leaves.

It is allowed to drink grape wine that has not been subjected to heat treatment. It is not fortified and healthy, if not abused.

For beginners

It is important for beginner raw foodists to switch to new mode nutrition. The main thing is not to rush things. The transition is carried out in stages and usually takes 2 weeks:

In the first, meat and fish are excluded, and raw foods are consumed for dinner.
In the second, all milk and eggs are removed, and non-thermally processed food is included in breakfast.

In the third week, it is permissible to switch to a standard raw food diet by day.

The first time after the restructuring, you should constantly monitor your well-being. If weakness and constant dizziness occur, then it is better to try a less harsh option - vegetarianism.

Traditional weekly menu for raw foodists:

Day	Breakfast	Lunch	Dinner	afternoon tea	Dinner
Monday	2 pcs each: kiwi, apples, bananas	Walnuts - 150–200 g	Vegetable salad with butter dressing and steamed buckwheat porridge	Dates, figs	cabbage rolls
Tuesday	Three fruit applesauce	Fresh juice from any fruit	Nut soup, tabbouleh in Arabic	fruit smoothie
Wednesday	Oatmeal, berries	Dried apricots, prunes, raisins	Lentil porridge, green salad	strawberry gazpacho	cucumber soup
Thursday	Berries of two different types, each 100 g	Sunflower seeds peeled - 200 g	Vegetable puree soup, onion bread	Bananas - 2 pcs.	Pumpkin porridge
Friday	Assorted fruits and berries	Hazelnut - 100 g	Pumpkin porridge, lentil sausages	Melon, watermelon - 2 pieces each	Beetroot balls, pie - 1 piece
Saturday	Banana, mandarin and pear salad	Vegetable salad (tomatoes, cucumbers, herbs)	Pumpkin soup, germinated wheat	vegetable smoothie	seaweed, with bell pepper and sesame seeds
Sunday	Blueberries or raspberries - 1 cup	Orange fresh	Salad of mushrooms, broccoli and tomatoes, chickpeas	Korean-style carrots with squash	Vegetable salad with pepper, crispbread

For a set of muscles

There is a prejudice that when eating exclusively raw food impossible to increase muscle mass due to protein deficiency. However, protein is also present in foods plant origin.For a set of muscles, it is recommended to focus on the following nutrition scheme:

1. Before the first breakfast (30 minutes) drink a glass of raw water.
2. In the right place morning time use freshly squeezed Orange juice, in the amount of 200 ml.
3. Do exercises.
4. After 15–20 minutes, eat: green soup (300 g), apple smoothie (200 g).
5. An hour later, they begin strength exercises.
6. Immediately after class, drink banana and mango smoothies (250 ml).
7. Lunch: green soup - 250 g, pineapple smoothie - 200–220 ml.
8. Snack: any soup - 250 g, papaya and banana cocktail - 200 ml.
9. Dinner: vegetable salad with greens - 200 g, avocado, tomato smoothie - 200-230 ml.

With a shortage of daily calories, when there is no training, you can additionally eat watermelon or grapes (500 g each).

For weight loss

Unlike the classic raw food diet, limited portions are prescribed for weight loss.. And for lunch, only one dish is provided, instead of the usual two. It is also not recommended to eat sweet fruits (grapes, bananas), nuts, dried fruits and corn. If you adhere to the proposed diet, then it is realistic to lose up to 3-4 kg in a week.

Menu for every day for weight correction:

Day	Breakfast	Lunch	Dinner	Snack	Dinner
1	Citrus fruits, kiwi	Walnuts	Salad of onions, herbs, cucumbers and dressed with olive oil	prunes	Vegetable smoothies
2	Grated apples - 200 g	Orange juice - 1 cup	Grated carrots with chopped herbs	Fruit platter	Vegetable meatballs
3	Raspberry	Green cocktail	Mint Cucumber Soup	Cherry tomatoes	strawberry cake
4	tangerines or grapefruit	cherry juice	Raw vinaigrette	Lime avocado ice cream	Raspberry puree
5	Any berries	Dried fruits	Pumpkin puree soup	Broccoli and zucchini puree	banana dessert
6	Green apple	Fruit juice	Lentil porridge	Berries	Pate with vegetables and herbs
7	Melon	Hazelnut	germinated wheat	Piece of layer cake	green soup

Menu rich in calcium

Record holders for calcium content are: sesame, poppy, tangerines, oranges, kiwi, figs, spinach.

A detailed list of products containing this element:

sunflower seeds;
dates;
parsley;
mulberry;
Strawberry;
raspberry;
sweet cherry;
apricots;
grape;
tomatoes;
pears;
mango;
pineapples;
papaya;
almond;
Walnut;
leaves of young nettle and dandelion;
dates.

It is enough to include these ingredients in the daily menu and the body will not experience calcium starvation.

Recipes for every day

So that raw food nutrition is not boring and monotonous, many simple recipes for every day have been developed.

All products are used only in raw form.

White cabbage salad

Required Ingredients:

white and red cabbage - 240–260 g;
carrots - 1 pc.;
apple - half of the fruit;
vegetable oil and lemon juice - 1 tbsp. l. ;
dill greens - at the discretion.

Cooking sequence:

1. Vegetables are washed and dried on paper towels.
2. Remove the peel from the apple and cut into cubes or slices.
3. Cabbage is chopped on a special grater. Do the same with carrots.
4. Mix all the ingredients and season with a mixture of lemon juice and oil.
5. Sprinkle dill on top.

Vegetable salad with pepper

Salad is prepared from simple products:

Beijing cabbage - 200 g;
cucumber - 1-2 pcs.;
bell pepper - 1 fruit;
carrots - 1 pc. ;
greens - a small bunch;
lemon juice, vegetable oil - to taste;
spices - at your discretion.

Recipe:

1. Cabbage is cut into thin shavings and rubbed lightly with your hands so that the juice comes out.
2. Salt.
3. Cucumbers and peppers are cut into strips.
4. Greens are finely chopped with a knife.
5. Carrots are rubbed on a medium grater.
6. Everything is mixed, seasoned and seasoned with oil and juice.

You can additionally sprinkle with sesame seeds.

Tabbouleh in Arabic

To prepare this original dish in Arabic style you will need:

couscous (bulgur) - 120–130 g;
green onions - 120–140 g;
onions - 1/2 onion;
tomatoes - 3 pcs.;
mint - 2-3 leaves;
cilantro or parsley - a bunch;
fresh lemon juice - 30–40 mg;
olive oil - 2 tbsp. l.;
salt - to taste.

Cooking process:

1. Boil water and pour couscous so that it completely covers it.
2. Close the lid and wait 1.5-2 hours.
3. Greens are cut as finely as possible.
4. Tomatoes are preliminarily doused with boiling water to make it easier to remove the skin. After cleaning, cut into pieces.
5. Chop onions.
6. Combine all ingredients in one container, add steamed couscous and mix.
7. Add oil and juice. Salt and mix again.

Vegetable soup

Required composition:

celery root - 1 pc.;
onion - 1 head;
broccoli cabbage - 1 fork;
sweet pepper - 1-2 pcs.;
tomatoes - 2 pcs.;
garlic - 2-3 cloves;
salt, allspice.

Cooking process:

1. Vegetables are brewed with boiling water and kept for 20-25 minutes.
2. Then they recline it in a colander and put it in a blender. Grind to a homogeneous consistency.
3. Seasonings are added to the resulting puree.
4. Add vegetable broth and leave for about an hour.

Eat puree soup after cooling, with croutons.

Fresh fruit smoothies

Compound:

banana and pear - 1 pc. ;
lemon juice - 1 tbsp. l. ;
kiwi - 2 pcs.;
spinach and parsley - 50 g;
water - 300 ml.

Cooking:

1. Fruits are peeled and cut into pieces of arbitrary shape.
2. The stems are cut off from the greens and thrown away.
3. Load all blanks into a blender and twist until smooth.

Mint Cucumber Soup

Cooking Ingredients:

sea salt - 1 tsp;
olive oil - 2 tbsp. l.;
lemon without zest - 1 pc.;
cucumbers - 3 pcs.;
nuts (pine nuts or almonds) - 70 g;
mint leaves - 50 g;
water - 750 ml.

Instruction:

1. Cucumbers are peeled and the seeds are removed.
2. All components (with the exception of mint) are sent to the blender bowl. Brought to a pasty state.
3. Immediately throw mint leaves and mix quickly for 1-2 minutes.

Green salad

For this salad, all the ingredients are taken approximately, depending on the desired portion size. You will need:

green leaves: spinach, romaine, iceberg, lettuce;
tomatoes;
zucchini;
cucumbers;
carrot;
germinated grain;
unrefined vegetable oil;
lemon juice;
salt, pepper - to taste.

For decoration, take chia, flax or hemp seeds.

Recipe:

1. All vegetables are cut into arbitrary shapes.
2. Greens are chopped.
3. Olives are cut into circles.
4. All are combined, mixed and seasoned with an oil-lemon mixture.
5. Sprinkle seeds on top.

Beetroot dumplings

Ingredient composition:

beet pulp (grated beets) - 300 g;
grated zucchini - 150 g;
dry almond cake - 120 g;
flax flour - 50 g + 1 tbsp. l.;
Italian herbs - 10 g;
dried basil - 1 tbsp. l.;
salt - 2–3 g;
black pepper - to taste.

Next steps:

1. All components are combined using a food processor or manually.
2. Add water until a sticky mass is obtained.
3. Divide the dough into 10-12 pieces and roll into balls.
4. They are laid out under the sun and kept for 5–6 hours, periodically turning over. This is necessary to get rid of excess moisture.

Lentil sausages

Components:

soaked lentils - 200 g;
flax seed and sunflower seeds - 100 g each;
bell pepper - 1 pc.;
garlic - 3 cloves;
olives - 6–7 pcs.;
pepper, spices.

Recipe:

1. Separately grind vegetables and seeds with lentils in a blender. Then both masses are connected.
2. Finely chop the olives and add to the composition.
3. Salt, pepper and season. Mix thoroughly.
4. Lay out the minced meat in portions on rectangular pieces of cling film. Tightly rolled in the form of sausages and fixed at both ends with a thread.
5. Place in the refrigerator for 2-3 hours. After that, you can deploy and try.

Nut soup

For this soup you will need:

any nuts (almonds, walnuts) - 300-330 g;
celery - 2 stalks;
crushed red onion - 30–35 g;
water - 750–800 ml;
olive oil - 1 tbsp. l.;
salt - 4–5 g;
turmeric - optional;
lemon juice - 10 mg.

For beauty, you can use sprouted sunflower seeds or parsley. Recipe:

1. All ingredients, except spices, are poured with water and twisted in a combine until smooth.
2. Add seasonings, salt.
3. Add freshly squeezed lemon juice and oil.

cabbage rolls

For raw cabbage rolls, you need to prepare:

beet tops - 6–7 leaves;
white cabbage - 150 g;
zucchini - 1 fruit;
tomatoes and carrots - 1 pc.;
onion, sweet pepper - 1/2 part each;
olive oil - 5–7 ml.

For sauce:

walnuts - a handful;
flax seeds - 17 g;
garlic - 3-4 cloves;
concentrated lemon juice - 30–33 ml;
filtered water - 50-55 ml;
olive oil - 5–7 ml;
any greens - a bunch.

How to cook:

1. Nuts are soaked overnight in water, then dried on paper napkins.
2. Wash and dry beet leaves.
3. Make minced meat from peppers, cabbage, onions, tomatoes and carrots.
4. Zucchini, after peeling, rub with small chips.
5. Make the sauce by mixing the necessary ingredients.
6. Combine it with minced meat and season with oil.
7. Wrap the filling in beet tops.

Lentil porridge

Components:

lentils - 1 cup;
cucumber and carrot - 1 pc.;
garlic - 2 shares;
ginger root - 1 pc.;
chopped greens.

Cooking:

1. Ginger root and other vegetables are rubbed on a grater, garlic is finely chopped.
2. Lentils are pre-soaked.
3. Stir and sprinkle with herbs.

Strawberry gazpacho

For three servings you will need:

sweet red pepper - 1 pc.;
tomatoes (sweet varieties) - 3 pcs.;
strawberries - 100–120 g;
peeled cucumber - 1 pc.;
garlic - 1 clove;
lemon juice - from half the fruit;
spices: red ground pepper, sea salt;
fresh basil - a few branches.

Step by step recipe:

1. The required components, in addition to seasonings and salt, are sent to the blender bowl and twisted to an even consistency.
2. Salt and add spices.
3. Pour into plates and decorate with basil on top.

Layered cake

Ingredients for the crust:

pitted dates - 1.5 kg;
mulberries - 200–400 g;
white and black dried figs - 350 g;
vanilla - 1 pod;
cinnamon - 8 g.

Raw Whipped Cream:

almond milk - 400 ml;
frozen bananas - 2 pieces;
ground coconut - 2-3 nuts.

Strawberry Glaze:

fresh strawberries - 230–250 g;
dates - 100 g.

Instruction:

1. The components required for the cake are ground in a food processor to a loose consistency. Spread on a dish and compact with your hands.
2. Cover the cake with chopped berries and whipped cream. So alternate layers several times.
3. Cream and glaze are obtained in one way - using a blender from the required components.
4. Spread the icing on top and decorate with the remaining strawberries.
5. Put in the cold for 3-4 hours.

strawberry cake

Base Ingredients:

pecan nuts - 200 g;
pitted dates - 6-7 pcs.;
coconut flakes - 50 g;
salt - 1–2 g.

Filling:

soaked cashews - 200 g;
ghee Coconut oil- 30–40 g;
lemon juice - 2 tbsp. l. ;
frozen and fresh strawberries - 100 g each;
agave nectar or maple syrup -50 mg;
coconut milk - 50 ml.

Recipe:

1. Dates are immersed in warm water for 10-15 minutes. Drained and loaded into a blender with everything else for shortcakes. Beat until the dough becomes sticky.
2. Lay out the mass along the bottom of special molds for cupcakes.
3. Make the filling in the standard way using a combine or blender. Spread it over the base.
4. As the last layer, use mashed fresh berries.
5. Let the cake stand for 2 hours in the freezer.

Today, more and more people strive to be closer to nature, so they equip their lives in such a way as not to harm the ecosystem: they refuse industrial cosmetic hygiene products, collect garbage separately, and even eat according to certain systems. One of them is a raw food diet, which has its pros and cons.

What is a raw food diet?

The “raw food” food system got its name because of the way the food is processed, or rather, in its absence. Raw foodists do not allow heat treatment of food, eating all products raw. The maximum that can be done with products is to dry them using a temperature not higher than 40 degrees Celsius with a plus sign.

Refusal of heat treatment of food is due to the following: only by eating raw foods, it is possible to preserve all the nutrients and vitamins that they contain.

But, the inability to cook food on fire is not the only principle of a raw food diet. Having switched to such a nutrition system, which can even be called a special philosophy, a person follows the following three rules:

Completely refuses to eat animal products.
It is allowed to eat fruits, vegetables, root vegetables, dried fruits, herbs, sprouted cereals, but meat, fish, dairy products and eggs for a raw foodist are prohibited.
You can not drink tea and coffee, as this is contrary to the basic principle of a raw food diet - do not process food in a thermal way.

An interesting fact: When planning to eat this or that food, every raw foodist should ask himself the question: “Will he grow a new plant from the food he eats in the future?” If the answer is “no”, then it is of animal origin, and, therefore, it will not fall into the list of foods suitable for a raw foodist.

Products on the raw food menu

In order to prevent accidental mistakes in the diet, we suggest that you familiarize yourself with what is included in the raw food menu:

Any raw vegetables and fruits;
Nuts;
Dried fruits;
Coconut, almond and flaxseed milk;
Sea salt;
grains;
Seaweed;
seeds;
green grass;
Roots;
Mushrooms that can be eaten raw (for example, champignons);
Dried mushrooms.

Raw food transition scheme: where to start?

In order not to face the negative consequences of a raw food diet, start your new look life should be gradual, so as not to introduce the body into a state of shock. It is best to stick to a certain scheme that will ensure a smooth transition to a raw food diet:

Submit a general and biochemical analysis blood, which will help to look at the state of the body "from the inside". After 2 months of the raw food diet, repeat it to understand what has changed and what foods should be put on;
In the first week, you need to give up red meat. In the second week - stop eating white meat. On the third week of entering the raw food diet, eggs are excluded, on the fourth - fish. The last thing is the rejection of dairy products and cereals. This is a smooth transition to a raw food diet;
You should start taking B vitamins to prevent their deficiency and help the body "softly" adapt to a new lifestyle.

Immediately switching to eating only fruits and vegetables is fundamentally not the right approach, which will certainly lead to a breakdown and disappointment in a raw food diet.

Menu for the week for a raw foodist

It is sometimes difficult for raw foodists-beginners to create a complete nutrition menu for themselves. Therefore, you can use the menu for raw foodists for a week, which will help not only eat right, but also facilitate the transition to a new food system:

Breakfast: Two whole apples plus a fresh fruit salad topped with chopped almonds. Instead of the usual hot drinks - water or freshly squeezed fruit, vegetable or mixed juice.
Snack: A smoothie is best: mix water, banana, celery stalk, flax seeds and lettuce in a blender. If it is not possible to prepare a smoothie in fact, then you can either prepare it in advance or replace it with some fresh fruit.
Dinner: Salad of green vegetables, yellow bell peppers, tomatoes, beans and red onions, dressed with olive oil. You can replace the salad with grated bean hummus with herbs, where you can dip the pieces of vegetables.
Dinner: Cold vegetable soup made with a mixer plus raspberry banana sherbet and homemade sunflower seed cheese. Or soup according to this recipe.

You can follow this diet for a whole week, changing the ingredients in salads. Also, in addition to freshly squeezed juices and water, you can drink coke milk.

Delicious raw food recipes

Despite the seeming paucity of the raw foodist's menu, their diet can also be rich, varied and tasty if you experiment with recipes.

Snack "Pkhali from beets"

Pkhali is an invention Georgian cuisine. It can be consumed as a snack.

Required Ingredients:

One large beet;
Flesh from one avocado
A clove of garlic;
One pomegranate;
5 walnuts;
A bunch of cilantro;
Spinach.

Cooking method:

Grind all these ingredients, except for the pomegranate seeds, in a blender.
Add pomegranate seeds to the resulting mass, mix.
Drizzle with sea salt and olive oil.

Raw food rolls

A full-fledged second course, which is an excellent alternative to standard sushi.

Required Ingredients:

Dried nori seaweed;
One avocado;
Bulgarian pepper;
Cucumber;
Soy sauce;
Rice vinegar.

Cooking method:

Cucumber, pepper and avocado cut into thin strips.
Sprinkle a dry nori sheet with rice vinegar so that it softens and does not break when twisting the rolls.
Strips of pepper, cucumber, avocado are laid on a sheet of algae.
A sheet of algae with vegetables is rolled up and cut into rolls.

Rolls can be dipped in soy sauce.

An amazingly delicious dessert that can be eaten during snacks or as a sweet after dinner or lunch.

Required Ingredients:

Three parts plums;
Three pieces of apples.

Cooking method:

Peel the apples, cut out the core, remove the stalks.
Remove the pits from the plums.
Grind the fruit to a puree state using a blender.
Line a baking sheet with parchment paper and spread applesauce in an even layer.
Place the baking sheet in the oven with the door open and dry the marshmallow at the lowest temperature. This process usually takes 20 hours.
Dried marshmallow should be cut into strips and twisted into rolls.

For drying products, it is best to use special dryers that allow you to set the temperature up to 40 degrees.

Raw food: benefits and harms

This way of eating causes a lot of controversy, but at the same time it has its advantages and disadvantages.

Benefit

The main advantages of this lifestyle include the following:

You can eat as much as you want and at the same time forget about counting calories forever. A raw foodist eats low-calorie foods, and in order to replenish daily allowance calories, such products require more, and accordingly the number and size of servings increase;

The diet of a raw foodist consists only of natural products that are saturated with useful substances, trace elements and vitamins, so they get much more of them. The lack of fiber is especially replenished, which helps to improve the functioning of the kidneys, liver and gastrointestinal tract;
Saves cooking time. You don’t have to fry, steam or use other cooking methods, so when cooking, time is lost only for cutting and “assembly”;
Due to the fact that a lot of vitamins are constantly supplied to the body of a raw foodist, his skin condition improves, bruises under his eyes disappear, hair begins to grow better, immunity increases;
Raw foodists are less susceptible to colds and viral diseases;
Taste buds are sharpened, so many raw foodists are rediscovering the food world;
This food system helps healthy weight loss due to the fact that there are no "empty" carbohydrates and "bad" fats in the diet.

Harm

The main disadvantages of a raw food diet include the following:

It is difficult to make the transition to a raw food diet: disruptions are possible, at first it is impossible to achieve a feeling of satiety;
Lack of vitamin B12, which is mostly found in meat products;
At first, the weight is dropping too rapidly, which can lead to anorexia;
Poor diet in winter due to the unavailability of some seasonal products;
Allergic reactions to many fruits, especially citrus fruits, are possible, which, again, leads to a poor diet;
Lack of protein, which is very difficult to obtain in abundance from plant foods, and without which the body cannot produce amino acids on its own;
Decreased physical performance.

Only after carefully studying all the pros and cons of a raw food diet, you can decide whether this lifestyle is right for you. And even better, before you start leading your lifestyle according to the principles of a raw foodist, go through a preventive examination by a doctor, find out what the body lacks, and whether it will be able to transfer the transition to a raw food diet.

Switching to a raw food diet: video instruction

To understand all the subtleties and nuances of the transition to the world of a raw foodist, we suggest that you familiarize yourself with the video instruction. What goals and objectives do you need to set for yourself? How to avoid breakdowns and maintain your health? These and many other questions are answered by an experienced raw foodist:

Raw foodists will love our new fruit diet: diets-10.ru/fruktovaya-dieta.html .

A raw food diet is not just a set of rules for proper nutrition, but a way of life. To follow it or not, the person decides individually. But, the main thing to remember is that the lifestyle should in no case be harmful to health, only then it will be justified. Before diving into the world of a raw foodist, it is best to study this issue thoroughly and consult a doctor.

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Start of the day

The most important meal of the day is breakfast. There are many recipes for raw foodists of any category, ranging from a light protein intake to cereals.

Option 1 "Vitamin Charge"

Ingredients:

Green apple - 1 pc.;
Orange - 1 pc.;
Banana - 1 pc.;
Pine nuts - 2 tablespoons;
Cinnamon - on the tip of a teaspoon.

Cooking: washed, peeled the desired fruits, cut them the way you like, added nuts, sprinkled with cinnamon on top, mixed. Is it easy? And most importantly, useful.
It is convenient that all fruits can be found even out of season.

Option 2 "Almost Greek Salad"

Ingredients:

Cottage cheese - 150 gr.;
Salad - 4 sheets;
Medium-sized tomatoes - 2 pcs;
Medium cucumbers - 2 pcs.;
Bulgarian pepper - 1 pc.;
Spinach - 100 gr.;
Fresh mint - 20 gr.;
Red onion - 25 gr.;
Olive oil - 2 tablespoons;

What we do: rinse vegetables thoroughly. We cut the tomatoes and cucumbers into squares, tear the lettuce leaves with our hands so that you can put them in your mouth. Cut the pepper into strips, add to the vegetable mass, do the same with herbs and onions, add cottage cheese and butter. Mix everything thoroughly and enjoy breakfast.

Lemon juice can also be added here, but we do not recommend it for those who have problems with the gastrointestinal tract or have ulcers and gastritis.

Option 3 "Liquid vitamins"

Ingredients:

Celery - 1 stalk;
Spinach - 6 leaves;
Mint - 40 gr.;
Green apple - 1 pc.;
Citrus juice - 200 ml.

What's up: We cut our products, throw them into a blender, beat until smooth. Everything is simple and fast. Smoothies are very cooling and energizing in the morning. In addition, you can add oatmeal there, who adheres to proper nutrition.

There is another interesting cocktail recipe for fruit and berry lovers.

Option 4 "Berry mix"

Ingredients:

Strawberries - 30 gr.;
Raspberries - 30 gr.;
Blueberries - 30 gr.;
Melon - 40 gr.;
Watermelon - 40 gr.
Milk - 200 ml.

How we cook: clean the melon and watermelon from the peel and seeds, put them in a blender along with the berries, pour milk and make whack-whack. Enjoy! Unrealistically delicious.

Let's have lunch

At lunchtime, you should eat soups and cereals in combination with vegetable salads. For carnivorous raw foodists, this is a real joy, for fruitarians it will be difficult at first, but that’s okay, you will get involved. We will feed everyone!

Option 1 "Pumpkin"

Ingredients:

Pumpkin - 150 gr.;
Tomato - 2 pcs.;
Champignons - 3 pcs.;
Water
Broccoli - 100 gr.;
Dill, parsley, cilantro, garlic - 50 gr.;
Olive oil - 2 tablespoons;
Spices optional (not spicy), salt.

What do we do: Grind the pumpkin with water in a blender. Three tomatoes on a coarse grater, finely cut broccoli and mushrooms. Onion cut into rings. We mix our vegetable puree with chopped onion, a little salt and spices. Ready. Grain bread will be the best.

We recommend that you include this soup in the raw foodist's menu in winter, because it contains the most necessary vitamins that will help you cope with colds and increase immunity.
And who really misses borscht, we will help!

Option 2 "Beetroot in raw food"

Ingredients:

Medium beets - 2 pcs.;
Chinese cabbage - 150 gr.;
Champignons - 50 gr.;
Medium carrot - 1 pc.;
Greens (parsley, dill, cilantro);
Garlic - 1 clove;
Salt, spices to taste.

What to do: grate beets and carrots, finely chop cabbage and mushrooms, pour the mixture with water, add chopped herbs and garlic. Fill with water, let it brew for 15 minutes. The soup is ready! You can add sour cream or kefir, the taste of this only gets better.

Well, we are all about soups, we can also talk about porridge. Any cereal is suitable for raw food, the main cooking format is steaming or sprouting. I want porridge, we will provide recipes.

In fact, there is nothing complicated, we take a few handfuls of buckwheat or wheat and fill it with water overnight. Drain, rinse and another half an hour in water at room temperature. Dried fruits can be added to the porridge if you want cereals for breakfast, or dairy products for lunch. At night, it is worth limiting yourself to a vegetable salad so that there is no heaviness.

What about sweet?

Oh, we don't have anything sweet. Of course, you can always get by with dried fruits, because the glucose in them is natural. But we always want sweets and cakes. Raw foodists do not limit themselves to desserts. Here is a cake recipe for you.

Option 1 "Bird's milk"

Ingredients:

Grain cottage cheese - 200 gr.;
Honey - 2 tablespoons;
Gelatin - 5 gr.;
Water - 100 ml;
Milk - 50 gr.

How we cook: Soak gelatin in water for 20 minutes, stir until smooth. Then add milk and put on fire. We don't let it boil. Mix with cottage cheese, honey and in a silicone bowl for 2-3 hours. The cake is ready! Ideal for breakfast and dinner. In addition to the fact that you make up for the lack of protein in the body, you also nourish the joints.

There are also candy recipe useful.

Option 2 "Nut-fruit happiness"

Ingredients:

Cashew - 50 gr.;
Hazelnut - 50 gr.;
Figs - 20 gr.;
Dried apricots - 30 gr.;
Prunes - 30 gr.

What we do: take a meat grinder, grind the components, form a bar and refrigerate for 1-2 hours. Your snack is ready!

In fact, you can vary the recipes we offer from breakfast to dinner, the main thing is to rely on your well-being.

Well, if you don’t have enough recipes, then offer a course. Here you will find even more information about what you can eat and how to cook without extra effort. You don’t have to spend hours studying the Instagram of raw foodists, but just look at your diet in a book.

What you need to know

People often ask how much can I lose weight and will I definitely lose weight in a month if I stick to a raw food diet?
Wrong installation. Switching to this type of nutrition is worth it if you decide to improve your body. Of course, you can lose weight, and yet the calorie content of dishes makes itself felt.

Things to remember:

We eat carbohydrates (fruits, dried fruits) up to 12 days. The rest - in the sides and adjacent territories;
We use citrus fruits only after we have eaten something, we do not depress the stomach;
Pregnant women can live on a raw food diet;
It is important for the elderly to live on a raw food diet, because cleansing the body prevents the deterioration of life.

For pregnant women we have a find. Everything is described in detail from how you just thought of conceiving to the moment of lactation. Book dispel all fears and doubts. To begin with, I suggest watching a video from Denis Terentyev, a raw foodist with a long history.

And if you are too lazy to go shopping or the quality of goods in nearby markets is so-so, use the services of an eco-shop 4fresh.Here you will find everything you need and more. After all, they specialize not only in products, but also in products for the body and even at home.

Probably, you have already run for watermelon or beets. No distractions, thanks for being with us.

Join our company by subscribing to updates of articles and you will always be up to date with fashion, beauty, health and creativity.

See you soon!

I was with you, Ilona

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What is a raw food diet

The basis of this food system is the rejection of heat treatment of products. And ideally, it should be completely excluded. Accordingly, a number of products are automatically removed from the list, so the raw food diet is very close in its essence to vegetarianism. However, it also has a fundamental difference: everything that is consumed by a raw foodist should also not be pickled, chemically processed or fermented. So pickles or sauerkraut are not something that a person practicing a raw food diet can afford. The menu (for a week or even for one day) should not contain such products.

Nutrition principles

If you practice a raw food diet, the menu for each day is not as important as the correct approach to nutrition. Namely:

Eat - only when hungry, without a schedule, but without indulging in snacks.
Chew - as diligently as possible. And do not eat in a hurry, under the TV or behind the newspaper.
Do not eat before the upcoming loads, both physical and mental.
Do not drink before or after meals.
Do not overeat; do not force to eat (especially children).
Only water is suitable for drinking, and only at the moment of acute thirst.
Food should not be cold or hot.

Products must be in harmony with each other; juices - only squeezed out by you personally; tea, soda, coffee and alcohol are excluded from the list of products.

Diet: raw food diet for weight loss. Menu

AT modern world well-known practice of using raw foods It is mainly used to get rid of excess weight gain. It turns out to be very effective, and by the end of the first month of such nutrition, significant weight loss can be observed. However, a return to the usual feasts very quickly returns kilograms. So, having achieved what you want, you should continue to eat the tried and tested method, only in a lighter form: cook with no more than 75% of the products, use only steaming and baking (in foil or sleeve) and allocate a significant part of the diet to raw vegetables and fruits .

However, first you have to go through a strict raw food diet. The weight loss menu should consist of half fruits and berries, 5 percent is given to vegetables, 10 percent to concentrates (in the form of seeds, dried fruits, nuts, cottage cheese) and starchy foods, designed to give satiety to dishes. If you decide to use a raw food diet for weight loss, the menu for the week can be drawn up according to this model.

Breakfast: fruits. It can be 2-3 oranges, a large grapefruit, an apple with a bunch of grapes, peaches, watermelon, melon or a couple of pears with 7-8 dried figs.
Lunch: salad. There are plenty to choose from: raw turnip with cheese; spinach with nuts; lettuce, carrots and peas, beets.
Dinner: salads, but of a different composition. For example, sour fruit with cheese or chopped lettuce, spinach and cabbage.

To achieve a faster result, you can drink mango smoothies in the morning and evening meals. The main fruit with a large handful of spinach, two stalks of celery, four lettuce leaves and a small bunch of parsley make their way in a blender, diluted with two glasses of water and flavored with the juice of a medium lemon. Drink immediately!

Transition to a new power system

Particular vigilance in the diet should be those who are just trying a raw food diet. The menu for beginners, for which we offer recipes, should be freed from culinary delights as much as possible from the first day. No half measures - just raw food! To avoid frequent side effects(weakness, constant feeling of hunger, dizziness) it would be nice to starve for a day beforehand: this will make adaptation less acute.

Next: a beginner's breakfast must be made from juicy fruits. At first, you can afford a slightly larger volume. Lunch and dinner can consist of the usual salads (without processed foods and with mayonnaise / sour cream replaced with vegetable oil or lemon juice). Salt and seasonings are removed from the composition of the ingredients, sugar, polished rice and flour are reduced to a minimum. To replace meat in the early days, an increased consumption of nuts is recommended.

What's first?

The main principle thanks to which everyone will enjoy the raw food diet is that the menu for the week (we will provide you with recipes) should vary: every day should be different from the previous one. Otherwise, you will quickly get bored with practice. Try these recipes.

Fruit soup. A glass of blueberries and half of lingonberries are taken, puréed with a blender, diluted with half a glass of almond milk, flavored with honey and vanilla and whipped again. Enough for two.
Spicy soup. Puree is made from 2 tomatoes, 2 sweet peppers, halves of hot and garlic cloves, diluted with two liters of water, infused and sprinkled with fresh herbs.
Spicy soup. Coconut pulp from one nut is combined with water (in equal parts), supplemented with crushed peanuts (glass), garlic, herbs (dill, celery, cilantro) and seaweed. A spoonful of honey and half a glass of good olive oil are poured in. Dinner for four is ready.

Naturally, with experience, your recipes are also accumulated, so your table will never be poor.

Second raw food dishes

There is even more variety here, as many familiar dishes can be adapted to a raw food diet. Menu for the week may include:

Snacks

Suitable for dinner and will not violate the basic principles of a raw food diet. For example, nut cheese. Two full glasses of almonds are ground to the consistency of flour, poured with the same volume of water and filtered through dense fabric or gauze in several layers. The cheese will “ripen” for eight hours; after hardening, it is seasoned with coriander and lemon juice and garnished with herbs.

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What is a raw food diet: varieties, benefits, harms

A raw food diet is a kind of vegetarianism, only in a more rigid form. The main principle of the diet is to eat vegetables and fruits without subjecting them to heat treatment beforehand.

Adherents of the diet believe that cooking and frying food loses its beneficial properties. Eating raw food, in their opinion, returns a person to his natural beginning. Indeed, according to experts, the first people on Earth, Adam and Eve, ate only raw fruits and vegetables.

Fresh fruits: apples, peaches, apricots, bananas, pineapples, watermelons, melons.
Fresh vegetables: carrots, cucumbers, zucchini, tomatoes, radishes, beets, celery, turnips.
Berries: strawberries, raspberries, currants, blueberries.
Fresh greens: parsley, dill, celery, lettuce.
raw mushrooms only from ecologically clean areas. In no case should you pick mushrooms near roads.
Nuts: almonds, hazelnuts, peanuts, pistachios, walnuts.
sprouted seeds wheat, sunflower, lentils, rice, buckwheat.
Legumes: peas, lentils, green buckwheat.
Dried fruits, dried in a natural way (without drying in special ovens).
Seaweed. Before use, it should be soaked in water for 2 hours, and then rinsed in running water. Seaweed is a storehouse of 20 valuable items of amino acids, fats, vitamins.
Natural honey.
Vegetable oil unrefined, cold pressed. These oils contain omega fatty acids.

This food system excludes the following products:

pickles, seamings, as well as fermentation products;
store-bought juices;
alcohol in any form;
carbonated drinks;
sweet water;
coffee.

So, based on the above list, we can conclude the following: a raw food diet is a strict diet.

Even vegetarianism allows the use of some dairy and fish products. Therefore, before deciding to take such a step, consultation and permission of the doctor is necessary.

Types of raw food diet and their differences

Depending on the food consumed, the raw food diet is divided into the following types:

vegetarianism;
veganism;
fruitarianism.

Vegetarianism- the most famous diet based on the use of both plant foods and some types of animal foods:

kefir;
milk;
eggs;
fish.

This is the most sparing and, according to doctors, healthy diet. The products included in the menu are able to replenish the body's reserves with all the necessary substances.

Vegetarianism for some can be a transitional step towards veganism, which completely excludes meat and milk.

Veganism- This is a nutrition system that allows you to eat exclusively plant foods.

fruitarianism- a type of raw food diet in which the lion's share of products is fruits. This diet is even tougher than veganism. After all, in this case it is necessary to exclude not only meat and milk, but also vegetables, herbs, nuts. You can only eat vegetables (not fruits): cabbage, carrots, beets, potatoes.

A raw food diet is based not only on a certain set of products, but also on their correct combination.

Classification of the diet according to the method of mixing:

Mixed. At one time, they use foods similar to each other: vegetables with vegetables, fruits with fruits.
Monotrophic. At one time, strictly one raw product is consumed.
Moderate. This mode allows the use of products light thermal processing (steamed or boiled), but only by 25%.

With a mixed diet, it is also allowed to combine fruits with nuts, vegetables with herbs. To properly prepare a salad for lunch, you must be guided by a special product compatibility table. This table shows that some foods, such as melon, cannot be combined with anything.

Monotrophic raw food diet is the rarest and toughest type of diet. According to some experts, it is the raw-mono diet that contributes to the good absorption of food. The photo shows a girl before and after a raw food diet. The results are impressive!

To understand which type of raw food diet to choose, you must first switch to vegetarianism, and only then try more stringent diets. If the body reacts normally to such nutrition, and the results of the diet are “on the face”, then the diet has come up.

Raw food is definitely healthy system nutrition, as it consists of 100% fresh vegetables and fruits rich in fiber, vitamins, minerals. However, this diet excludes animal protein, which is also necessary for our body. So how useful is this nutrition system and to whom is it contraindicated?

Benefits of a raw food diet:

heals from diseases;
frees from chronic colds and diseases;
relieves extra pounds;
saturates the body with energy;
removes toxins;
rejuvenates the body;
improves skin condition;
the body requires much less time to sleep;
dependence on food disappears - a person eats only according to the natural urge of hunger.

Harm of a raw food diet:

leads to a deficiency of useful trace elements;
provokes an upset gastrointestinal tract;
causes aggression;
A raw food diet obliges to a permanent system of nutrition.

Raw food diet in winter: diet, diet

For raw foodists, a great time is spring, summer and autumn. Nature in the warm period all the time presents its juicy gifts. An affordable solution could be to purchase your own garden.

But what to do in winter? Where can you get fresh fruit? As already mentioned, this diet requires money. For example, a wealthy person can go to warmer climes for the winter period - India or Thailand.

If leaving is not an option, then you will have to eat the products that are in the arsenal of supermarkets.

A raw food diet should include foods in the following ratio:

fruits and berries - 50%;
vegetables - 35%;
dried fruits, seeds, nuts, honey - 10%;
products containing starch - 10%;
natural seasonings: herbs, mint, vegetable oil - 1%.

The diet of raw foodists in winter:

Foods rich in calcium: cabbage, nuts, sesame. Cabbage perfectly retains its properties in winter. You can use all its varieties: broccoli, cauliflower, Brussels sprouts, kohlrabi, sea kale. The latter contains a lot of iodine, which is the main element for the thyroid gland.
Frozen or dried herbs. You can also grow greens on your windowsill in special boxes.
Pickled vegetables: cabbage, tomatoes, cucumbers.
Raw vegetables: beets, carrots, turnips, pumpkin, celery. You can make a salad of turnips, seasoned sesame oil and pepper.
Frozen fruits and berries.
Citrus: tangerines, oranges, lemon.
Dried fruits, dried in the sun.
Nuts. This product contains 70% fat, which is so necessary for raw foodists. Nuts are the main source of fat for them.
Vegetable oil, rich in vitamin D. You should use only the first pressing of such varieties: olive, sunflower, linseed, corn.
Honey, propolis, perga.
Juices and pure water.

Thus, even in cold weather, raw foodists will not remain hungry. If you properly stock up on food from the summer, then in the winter you can stick to your nutrition system without a threat to health.

One of the founders of this diet is the American doctor Herbert M. Shelton. He built a clinic in his city that specializes in curing diseases in a natural way. The doctor practices not only a raw food diet, but also therapeutic fasting, which, in his opinion, heals a person from many diseases.

Raw Food Secrets:

You should eat when you are naturally hungry. According to Shelton, eating by the hour is not always justified.
Food should be chewed slowly and thoroughly.
When eating, you should not be distracted by extraneous activities: watch TV, read, talk.
Do not eat before exercise.
Don't overeat.
Do not feed children against their will.
After eating, you can drink only after 30 minutes. The same interval should be maintained before meals.
Drink water only when you want and how much you want. Drinking 2 liters of water a day, according to the doctor, is a myth.
Food should only be consumed at room temperature. After pulling it out of the refrigerator, it should stand and warm up.
A cooked raw dish should be eaten immediately, and not left the next day, as vitamins tend to evaporate in the air.
Breakfast should be no earlier than 9.00, lunch should be light, and dinner should be early and complex.
Nuts should be eaten before the main meal so that they have time to digest.
At a temperature, only drinking regimen should be observed.
To saturate the body with essential trace elements, products should be alternated and combined in every possible way.
The menu should be designed so that a person can get the required daily amount of calories.

How to start a raw food diet

There are two ways to transition to a raw food diet: smooth and abrupt.

The first is based on the fact that adhering to familiar menu, you should include one raw product every day, while excluding the other - the usual one. Do this every day, until fried, smoked, and also sweets completely disappear from the diet.

An abrupt transition is to immediately stop eating food that has been thermally processed. But this is a very dangerous way. It is better to give preference to the first.

Beginner Tips:

It is necessary to have a clear motivational base. This is necessary at the initial stage, while the body has not yet adapted to the new food. As soon as the temptation to quit everything arises, you need to remind yourself why this is being done: to lose weight, to recover, etc.
Transition to a new mode better in summer when the assortment of berries and fruits is diverse.
At the very beginning, you must immediately abandon semi-finished products, canned food and sauce. This food does not carry any value to the body.
The second stage of the transition will be the rejection of meat, fish and milk. At the same time, you can afford to cook cereals and eat stewed vegetables.
At the final stage, the heat treatment of products should be completely abandoned. Cereals should be steamed with boiling water, and vegetables should be eaten only raw.

Menu for raw food diet for beginners

breakfast: banana, apple, kiwi 2 each;
lunch: peanuts 50 grams;
dinner: steamed green buckwheat and vegetable salad;
afternoon tea: dried fruits 70 grams;
dinner: bread and fruit smoothies.

At first, you should listen to your condition. If, when switching to a new diet, a person feels dizzy, nauseous and other symptoms are observed, then it is better to leave this idea for a while and try a less rigid diet - vegetarianism.

Raw food diet is contraindicated for people of the following categories:

children under 18;
pregnant and lactating mothers;
elderly people over 70;
people with gastrointestinal diseases;
in the postoperative period;
people suffering from anemia;
adults who are underweight.

So the raw food diet is not for everyone. Even a healthy person needs a doctor's consultation to switch to a new diet.

Recipes for a raw food diet for every day

If the transition period has been successfully completed, and the person has finally decided to become a raw foodist, then his menu should be balanced and well-composed.

Weekly raw food menu

Day 1

Breakfast: 2 bananas, apples and oranges.
Lunch: 100 walnuts.
Dinner: salad of fresh tomatoes, cucumbers, peppers and onions, seasoned with vegetable oil. As a side dish - steamed green buckwheat.
Afternoon snack: dried fruits.
Dinner: avocado puree, tomatoes, greens. Can be eaten with bread.

Day 2

Breakfast: 3 grated apples.
Lunch: fresh juice.
Dinner: carrot cutlets and germinated wheat.
Afternoon snack: fruit salad.
Dinner: vegetable salad.

Day 3

Breakfast: oatmeal with berries.
Lunch: raisins and dried apricots.
Dinner: broccoli and pea salad. Garnished with sprouted lentils.
Afternoon snack: 2 bananas.
Dinner: pumpkin porridge.

Day 4

Breakfast: fruit puree.
Lunch: sunflower seeds - 1 cup.
Dinner: vegetable cream soup with onion bread
Afternoon snack: watermelon or melon.
Dinner: vegetable salad.

Day 5

Breakfast: 150 grams of strawberries with currants.
Lunch: hazelnuts - half a glass.
Dinner: zucchini salad. Garnish - pumpkin porridge
Afternoon snack: dates.
Dinner: salad of arugula, cabbage and tomato seasoned with lemon juice and oil.

Day 6

Breakfast: fruit salad of banana, apple and tangerine.
Lunch: salad of cucumbers, dill and garlic.
Dinner: vegetable salad. The garnish is sprouted wheat.
Afternoon snack: smoothies from zucchini and greens.
Dinner: salad of seaweed, sweet pepper and sesame.

Day 7

Breakfast: 1 cup blueberries or raspberries.
Lunch: freshly squeezed orange juice.
Dinner: salad from fresh mushrooms, tomatoes and cauliflower. Garnish - sprouted chickpeas.
Afternoon snack: salad of squash and carrots in Korean.
Dinner: vegetable salad with grated walnut sauce.

Simple recipes for a raw food diet

There is misconception that the dishes for raw foodists do not differ in variety and are quite insipid. To dispel this myth, this article provides recipes for delicious raw food dishes.

Vegetable soup

Ingredients:

celery root;
onion - 1 pc.;
cabbage - 0.5 heads;
bell pepper - 2 pcs.;
tomato - 2-3 pcs.;
garlic - 2 cloves;
salt and allspice.

How to cook:

Steam vegetables.
Whisk in a blender.
Add spices to puree.
Pour the gruel with vegetable broth and let it brew for 1 hour.
Puree soup is eaten cold with bread. You can add chopped greens to the plate.

Berry smoothie

Take 1 cup lingonberries, 0.5 cup blueberries, 1 cup almond milk.
Blend the mixture in a blender until smooth.
Season the cream soup with honey and vanilla.

Dishes with a raw food diet are allowed for young and healthy people, since this diet is a big stress for the body. To start a raw food diet, you must undergo a full examination by a doctor, obtain medical permission. By following all the rules of the diet, you can achieve good results: get rid of extra pounds and improve health.

In today's conditions of life, more and more people think about the right lifestyle and healthy eating. The raw food diet is a popular concept of nutrition, the benefits of which have already been appreciated by many. It consists in complete failure from the use of products that have undergone heat treatment. The raw food menu is a set of raw plant foods. But this is not a meager and inferior diet. Fresh vegetables, fruits, herbs have a rich aroma and taste, and properly prepared meals are nutritious and healthy.

Principles of a raw food diet

The main law of natural nutrition is to eat at least four times a day. In this mode, the body receives the necessary energy boost, metabolic processes, does not suffer from hunger. Portions should be small. Snacks are allowed along with the main meals.

Rules for eating raw food:

Don't drink what you eat. You can drink either 30 minutes before a meal, or 40 minutes after. Allowed drinks: pure water without gas, herbal and berry infusions. It is allowed to replace one meal with a glass of freshly squeezed juice.
Do not mix fatty foods with sweets. This combination causes fermentation in the intestines, so you can not eat nuts with dried fruits or honey, sweet fruits with avocados, etc.
Combine sour fruits with fatty foods. So, orange is in perfect harmony with nuts and avocados.
Do not eat sour fruits at the same time as starchy ones. Starch, when interacting with acid, is poorly broken down, which can cause pain in the stomach, cramps and indigestion.
Do not eat different fatty foods at the same time, such as coconut with avocado or peanut butter. Such combinations inhibit the absorption and digestion of food.
Do not eat fresh fruits and dried fruits at the same time.

Allowed products:

fresh fruits and vegetables, berries, greens (supply the body with fiber);
raw mushrooms grown in an ecologically clean area;
unroasted nuts: almonds, hazelnuts, peanuts, pistachios, walnuts (a source of protein and minerals);
germinated seed of wheat, buckwheat, lentils, sunflower;
legumes: peas, lentils, green buckwheat;
dried fruits not dried in ovens (replace fresh fruits in winter);
sea kale (preferably dry algae, which are soaked before eating);
cold pressed vegetable oils.

any pickles and marinades;
shop juices;
alcoholic products;
carbonated sweet water;
coffee.

The transition to a raw food diet and nutritional features in winter and summer

To start eating according to the raw food diet without harming the body, you should follow the recommendations of qualified doctors and experienced raw foodists.

Before giving up the use of thermally processed foods, you should consult your doctor: a raw food diet is contraindicated in some serious diseases.

To make the transition minimally stressful, at the initial stage it is worth giving up meat, fish, switching to vegetarianism. When the body gets used to such a regimen, they switch to a full-fledged diet of raw vegetables and fruits.

It is important to monitor the water-salt balance. To do this, drink more than two liters of water per day. The daily food composition must be carefully selected so that the body has enough of the necessary vitamins, trace elements, protein and carbohydrates (percentage ratio: 17 - fats, 73 - carbohydrates, 10 - proteins).

It is advisable to start a raw food diet in the summer and autumn period When fresh fruits, vegetables, and herbs are in abundance, foods are not poisoned by pesticides and other substances, and are therefore healthy. But what to do in winter and spring, when vegetables can no longer be taken directly from the garden?

For the winter-spring period, stock up on vegetables as much as possible.
Eat more fats found in sunflower seeds, nuts, various oils.
Make preparations of greens (they can be stored in small bags in the freezer): parsley, dill, cilantro, lettuce. It can also be dried.
Drink only warm drinks. The temperature should be around 40°C. To maintain it, use a thermos.
Eat more dried fruits because they have enough vitamins to replace fresh fruits.
Use various spices as seasonings: cinnamon, cloves. They will keep you warm in cold winters.

Menu planning for the day

When compiling a diet for a day, the following condition is observed: different food groups are consumed separately. Eat sour fruits first. It is allowed to swap nuts with vegetables: such a replacement will not cause fermentation.

The order of products must be taken into account:

fruit or starchy, and then nuts;
fruits are starchy;
sour - starchy;
fruit, and then dried fruits.

Daily ratio of products: 45 percent of fruits and berries, 35 - vegetables, 10 - starchy, 9 - dried fruits, nuts and honey, 1 - spices.

A sample daily menu includes a breakfast of fruit, a light lunch of salad and sprouted grains, and a dinner of legumes or root vegetables. Lunch and afternoon snack consists of nuts or dried fruits, and for dessert, halva made from pistachios and sunflower seeds, cooked by yourself, is allowed.

List of meals for the week

For a person practicing a raw food diet, the weekly menu should consist of a variety of products, taking into account all the recommendations and restrictions presented above.

1st day

For breakfast - 2 bananas, kiwi with three oranges.

For lunch, a handful of nuts will do.

For lunch - green buckwheat with cucumber salad with the addition of tomatoes, peppers, onions, drenched in olive oil.

For an afternoon snack - a handful of dried fruits.

Eat a glass of smoothie (tomatoes with avocado, seasoned with basil or parsley) with bread for dinner.

2nd day

Breakfast: a salad of three small grated apples with raisins and honey.

Lunch: freshly pressed fruit or vegetable juice.

Dine on meatballs raw carrots with germinated wheat grains.

For an afternoon snack - cabbage salad with the addition of cucumbers and herbs, you can fill it with linseed oil and lemon juice.

For dinner - berry-fruit salad.

3rd day

Breakfast consists of soaked oatmeal flakes with berries and mango.

Lunch - half a glass of nuts.

A hearty lunch of sprouted lentils and a salad of cauliflower, pepper, broccoli seasoned with sesame oil or sprinkled with sesame seeds.

Dine on pumpkin porridge with seeds.

4th day

We have breakfast with 1 glass of banana smoothie with the addition of strawberries and kiwi.

Lunch - 150 grams of sunflower seeds.

Lunch - vegetable cream soup with raw onion-based bread.

Snack - a few fresh watermelon or melon slices.

We have dinner with a salad of seaweed, onions, broccoli, seasoned with linseed oil.

5th day

For breakfast, 100 grams of currants or strawberries.

For lunch - 100 grams of nuts.

For lunch - pumpkin gruel with pine nuts and garnish in the form of zucchini salad and various greens.

For lunch - dates.

For dinner - salad: arugula greens, sesame seeds, cauliflower, tomatoes and olive oil dressing with lemon juice; raw bread.

6th day

Breakfast: slices of watermelon with strawberries and currants.

Lunch: cucumbers with garlic and dill.

Lunch: garnish of germinated wheat grains and cabbage-carrot salad seasoned with sesame oil.

We have an afternoon green zucchini cocktail with dill, parsley and sorrel leaves.

Dinner: soaked seaweed, sprinkled with sesame oil.

7th day

We have breakfast with apples stuffed with a mixture of dried fruits.

For lunch - freshly squeezed fruit and berry juice.

We have lunch with a side dish of sprouted chickpeas, a salad of champignons, onions, tomatoes and cauliflower with olive oil dressing.

We have an afternoon zucchini salad with Korean carrots.

We have dinner with pieces of various vegetables, seasoned with a sauce of grated nuts.

raw food recipes

creamy vegetable soup recipe

This soup is prepared quickly and simply, any novice raw foodist can easily cook it. Blender until a puree-like consistency, grind the onion, cauliflower and carrots, baby peas, celery stalks and parsley. Pour everything into a plate, sprinkle with cedar nuts or pumpkin seeds, which will add spice to the dish. Cream soup is ready to eat.

Smoothies from fruits and vegetables

Smoothies are the most healthy snack. Vegetables and fruits combined in one smoothie add spice to the dish. To prepare it, you should take washed celery stalks, orange and kiwi without peel, apples. Everything is whipped with a blender until smooth.

Pumpkin porridge

Pumpkin is rich in vitamins, minerals and fiber. Porridge is prepared by grinding peeled and pumpkin seeds with a blender or in a meat grinder. Honey can be added to sweeten the dish. This porridge is seasoned with linseed oil and sprinkled with raw pumpkin seeds.

Anyone who wants to become a real raw foodist and improve the body will be able to choose for themselves a lot of recipes that will be as tasty and healthy as possible.

A raw food diet is not just a diet that helps to correct weight and get rid of extra pounds. This is a true philosophy of life. The diet of a raw foodist is diverse, useful for beauty and the body as a whole.

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Proper raw food diet

First of all, I would like to draw attention to the fact that raw foodists should eat at least 4 times a day. Such a diet is very important for proper metabolism, full energy and lack of hunger. The last aspect is especially important, because if a person is constantly hungry, then sooner or later nature will prevail anyway and a breakdown will occur, after which the body will suffer even more. Some raw foodists, and especially fruitarians, eat almost non-stop, but in small portions. For raw foodists, meals can be both basic, during which they consume the most a large number of calories per day, and snacks.

Secondly, raw foodists never drink food. They drink only pure non-carbonated water or infusions. different herbs and berries, which can be taken either half an hour before meals, or forty minutes after it. In their opinion, water during meals further stretches the stomach and leads to increased gas formation. In addition to water and infusions, raw foodists drink freshly squeezed juices daily, which replace one meal or snack.

An important role in the saturation of the body vegetable protein, minerals and unsaturated fatty acids play nuts, which are included in the diet of any raw foodist. It can be any nuts: cashews, almonds, walnuts, pine nuts, hazelnuts, hazelnuts and pistachios. Peanuts are considered to be a nut, although this plant belongs to legumes. It is important to remember that raw foodists eat everything raw, which means that nuts such as pistachios, cashews, almonds and peanuts should be bought with caution, as they are often sold roasted. roasted nuts are no longer useful and are not included in the raw food diet. In addition to nuts, raw foodists are very fond of adding apricot kernels to their food. They have an indescribable aroma and taste, and are also full of vitamins, minerals and healthy oils.

The most important attribute of a raw food diet is the use of cereals and legumes. But since they cannot be boiled, raw foodists came up with the idea of soaking and germinating them. Cereals and legumes contain a large amount of vegetable protein, slow carbohydrates and fiber, which effectively cleanses the intestines and the entire body. Sprouts of wheat, lentils, chickpeas, buckwheat, peas and mung bean are used in the menu of every raw foodist, because they give a feeling of satiety, energy, vigor, vitamins and nutrients. Sprouted wheat, chickpeas and buckwheat are used as an independent tasty dish or as an ingredient in a fresh and hearty salad.

The favorite dish of every raw foodist can be called green buckwheat. You may be surprised to learn that brown buckwheat, which is sold in ordinary stores, has already been fried, because raw it is green. It is green buckwheat that is used for the preparation of raw food dishes. It has maximum benefits, a lot of iron and it cooks very quickly. To do this, you just need to fill it with cold water and wait until it swells. After that, it can be eaten, it becomes soft and edible, and almost everyone likes its taste.

All raw foodists are very fond of various raw seeds, such as sunflower, pumpkin, flax and sesame. Before use, it is advisable to soak them briefly in cold water- so they swell a little and you can eat a smaller amount for saturation. There are a lot of seeds valuable oils, omega fatty acids and minerals. They saturate well, nourish, maintain muscle mass.

Of course, the basis of the raw food menu is vegetables and fruits. They should make up 70-95% of a raw foodist's diet and be fresh and raw only. Doctors recommend eating seasonal vegetables and fruits, they contain the most vitamins, but there are no pesticides and chemicals. Cabbage, broccoli, tomatoes, carrots, avocados, onions, garlic, bananas, oranges, apples, watermelons and pineapples are considered the most useful. Also very useful and amazingly tasty are all the berries that can be eaten in unlimited quantities. Do not forget about the benefits of fresh mushrooms, which are included in the diet of a raw foodist. But care should be taken in choosing mushrooms, as not all species can be eaten raw. It is better to opt for champignons and oyster mushrooms, which are sold in stores and are safe at the same time.

It is unlikely that any vegan or raw foodist can do without dried fruits in winter, which can be called a good substitute for fresh fruits. Figs, raisins and dates are especially popular - these dried fruits are very nutritious, contain a lot of glucose and can saturate for a long time. Prunes and dried apricots perfectly cleanse the intestines due to the dietary fiber contained in them. But raw foodists do not eat various candied fruits, as they are processed with chemistry. Adherents healthy eating buy only those dried fruits that have been dried under the sun without adding any preservatives or additives.

All raw foodists eat leafy greens, from which various salads or green smoothies are prepared. Dill, parsley, cilantro, basil, arugula, dandelion, sorrel, spinach, green onions, lettuce, celery and tops of various root crops are especially popular. They make wonderful salads and even sauces that are seasoned with sprouted cereals or eaten with raw bread. fresh herbs are very useful for the body, improve digestion, and also saturate with vitamins and minerals.

Another essential ingredient a complete diet The raw foodist's food is seaweed. It is rich in iodine and phosphorus, which play an important role in normal functioning organism. Raw foodists do not buy ready-made sea kale in stores, as it is boiled and then seasoned with vinegar and refined oil. Adherents of a healthy diet buy it in dried form, soak it in water and after that it becomes edible. It is added to various green salads or consumed as a healthy side dish.

Of course, raw foodists also fill their salads and some dishes with vegetable oils, but they choose only those that succumbed to the first cold pressing and were not refined. Olive, linseed and sesame oils are considered the most useful. They give food pleasant aroma, improve digestion, maintain skin elasticity, and also saturate the body with saturated omega fatty acids.

Sample raw food menu for a week

In order for you to be convinced that the diet of a raw foodist can be tasty, satisfying and varied, we have prepared approximate menu for a week.

Day 1

Breakfast: 2 bananas, 2 kiwis, 3 oranges.

Lunch: a handful of any raw nuts.

Lunch: green buckwheat, salad of fresh cucumbers, tomatoes, onions and sweet peppers, seasoned with extra virgin olive oil.

Afternoon snack: a handful of any dried fruit.

Dinner: 1 cup tomato, avocado, basil and parsley vegetable smoothie, 1 raw bread.

Day 2

Breakfast: 3 large grated apples with raisins and honey.

Lunch: a glass of any vegetable or fruit freshly squeezed juice.

Lunch: raw carrot cutlets, sprouted wheat.

Afternoon snack: salad of fresh cabbage, cucumbers and herbs, seasoned with lemon juice and linseed oil.

Dinner: a salad of any fresh fruits and berries.

Day 3

Breakfast: soaked oatmeal with strawberries and mango.

Lunch: a handful of any raw nuts.

Lunch: Sprouted lentils, cauliflower, bell pepper, broccoli and green peas dressed with sesame oil and sprinkled with sesame seeds.

Afternoon snack: 2 large apples.

Dinner: pumpkin porridge with seeds.

Day 4

Breakfast: 1 glass of banana, strawberry and kiwi smoothie.

Lunch: 150 gr sunflower seeds.

Lunch: uncooked creamy vegetable soup, raw onion bread.

Afternoon snack: fresh melon or watermelon.

Dinner: seaweed, onion and broccoli salad dressed with lemon juice and linseed oil.

Day 5

Breakfast: any juicy fruits and berries.

Lunch: a handful of raw nuts.

Lunch: pumpkin porridge with pine nuts, zucchini salad with herbs.

Afternoon snack: a handful of dates.

Dinner: arugula, sesame, cauliflower and tomato salad dressed with lemon juice and olive oil, 1 raw bread.

Day 6

Breakfast: a few slices of ripe watermelon, fresh strawberries and currants.

Lunch: fresh cucumbers with garlic and dill.

Lunch: wheat germ, salad of fresh cabbage, onions, carrots and herbs, seasoned with sesame oil.

Afternoon snack: green cocktail of zucchini, dill, parsley and sorrel.

Dinner: soaked seaweed with sesame seeds and sesame oil, avocado sauce and sweet peppers.

Day 7

Breakfast: apples stuffed with dried fruits.

Lunch: any freshly squeezed juice from fruits and berries.

Lunch: sprouted chickpeas, salad of fresh champignons, onions, tomatoes and cauliflower, dressed with olive oil.

Snack: salad of young zucchini and carrots in Korean.

Dinner: slices of various vegetables with grated raw nuts sauce.

As you can see, the diet of a raw foodist can be very varied and tasty. With such a diet, you will feel great and lose weight quickly, and hunger will not make itself felt.

Recipes for delicious and healthy raw food dishes

For those who have no idea how to cook a dish without boiling or frying it, we have prepared several recipes for popular raw food dishes.

Vegetable cream soup

Like all raw food dishes, vegetable cream soup requires a minimum of time and effort to prepare. To do this, grind fresh onions, cauliflower, carrots, young peas, celery stalks and parsley in a blender until a smooth puree is formed. Top soup can be sprinkled with pine nuts or pumpkin seeds - so the dish will become more piquant and nutritious. Healthy and delicious raw food soup is ready! It can be eaten in unlimited quantities at any time of the day without harm to the figure.

Korean zucchini salad

Think raw foodists shouldn't eat Korean salads? Still as possible, but only if they are properly prepared without adding any chemicals. In order to prepare a Korean-style zucchini salad, you need to grate young zucchini on a special grater. Add grated carrots, ground nutmeg, coriander, crushed garlic to them and dress the salad with olive or linseed oil. This salad acquires the most fragrant taste and pleasant texture in half an hour after carefully mixing the ingredients. He lets out fragrant juice in which zucchini and carrots are marinated. After half an hour, you can enjoy the amazing taste of this salad and still get health benefits.

Pumpkin porridge

Pumpkin is a unique vegetable. It is rich in vitamins, minerals, fiber and trace elements. Its taste qualities can leave few people indifferent and it is ideal for salads, soups and cereals. Cooking pumpkin porridge without cooking is very simple, for this you need to choose a ripe specimen that has a rich aroma and a fiery orange color. The pumpkin must be cleaned of stones and skins, then grind in a meat grinder or blender until a homogeneous puree is formed. Those people who cannot live without sweets can add 1 teaspoon of honey to this porridge, as well as some pollen. In other cases, it is better to refuel a small amount linseed oil and sprinkle with raw pumpkin seeds.

Fruit and vegetable smoothie

A very healthy and tasty snack or light dinner can be a variety of fruit or vegetable smoothies. And you can combine fruits with vegetables and get a very unusual and spicy taste. To prepare it, you need to thoroughly wash the celery stalks, peel oranges, kiwi and apples. All these ingredients must be thoroughly beaten in a blender until a thick smoothie is formed.

Raw guacamole sauce

Among raw foodists, spicy Mexican guacamole sauce is very popular, which can be eaten with slices of any vegetables, on lettuce or spinach leaves, as well as with raw bread. To prepare it, you will need a ripe avocado, chili, lime, tomatoes, garlic and a little coriander. All ingredients, except lime, must be thoroughly mixed in a blender until a homogeneous consistency is obtained, after which season the sauce with lime juice. The end result is a delicious sauce that goes well with any dish.

mediterranean salad

This salad can be prepared festive table and it will become its decoration, and absolutely everyone will like it, even non-raw foodists. Wash tomatoes, cucumbers, sweet peppers and cut into medium cubes. Rinse the arugula thoroughly and dry it on a towel. Mix arugula with chopped vegetables, olives and sprinkle with sesame seeds or pine nuts. Fill the salad with a sauce of lemon juice, olive oil and finely chopped parsley and basil. This salad is a real work of culinary art, absolutely everyone will like it and bring maximum benefit.

If desired, the menu of a raw foodist can be very diverse, because culinary imagination has no limits. It is very important that the food is not only very healthy, but also tasty and beautiful. It is then that it will bring you pleasure, will not get bored and will not cause a desire to break loose. Experiment, cook healthy raw food dishes to your liking and your eating style will bring only positive emotions.

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What is a raw food diet?

Refusal of heat treatment of food is due to the following: only by eating raw foods, it is possible to preserve all the nutrients and vitamins that they contain.

Completely refuses to eat animal products.
It is allowed to eat fruits, vegetables, root vegetables, dried fruits, herbs, sprouted cereals, but meat, fish, dairy products and eggs for a raw foodist are prohibited.
You can not drink tea and coffee, as this is contrary to the basic principle of a raw food diet - do not process food in a thermal way.

An interesting fact: When planning to eat this or that food, every raw foodist should ask himself the question: “Will he grow a new plant from the food he eats in the future?” If the answer is “no”, then it is of animal origin, and, therefore, it will not fall into the list of foods suitable for a raw foodist.

Products on the raw food menu

In order to prevent accidental mistakes in the diet, we suggest that you familiarize yourself with what is included in the raw food menu:

Any raw vegetables and fruits;
Nuts;
Dried fruits;
Coconut, almond and flaxseed milk;
Sea salt;
grains;
Seaweed;
seeds;
green grass;
Roots;
Mushrooms that can be eaten raw (for example, champignons);
Dried mushrooms.

Raw food transition scheme: where to start?

In order not to face the negative consequences of a raw food diet, you need to start your new lifestyle gradually so as not to introduce the body into a state of shock. It is best to stick to a certain scheme that will ensure a smooth transition to a raw food diet:

Pass a general and biochemical blood test, which will help to look at the state of the body "from the inside". After 2 months of the raw food diet, repeat it to understand what has changed and what foods should be put on;
In the first week, you need to give up red meat. In the second week - stop eating white meat. On the third week of entering the raw food diet, eggs are excluded, on the fourth - fish. The last thing is the rejection of dairy products and cereals. This is a smooth transition to a raw food diet;
You should start taking B vitamins to prevent their deficiency and help the body "softly" adapt to a new lifestyle.

Immediately switching to eating only fruits and vegetables is fundamentally not the right approach, which will certainly lead to a breakdown and disappointment in a raw food diet.

Menu for the week for a raw foodist

Breakfast: Two whole apples plus a fresh fruit salad topped with chopped almonds. Instead of the usual hot drinks - water or freshly squeezed fruit, vegetable or mixed juice.
Snack: A smoothie is best: mix water, banana, celery stalk, flax seeds and lettuce in a blender. If it is not possible to prepare a smoothie in fact, then you can either prepare it in advance or replace it with some fresh fruit.
Dinner: Salad of green vegetables, yellow bell peppers, tomatoes, beans and red onions, dressed with olive oil. You can replace the salad with grated bean hummus with herbs, where you can dip the pieces of vegetables.
Dinner: Cold vegetable soup made with a mixer plus raspberry banana sherbet and homemade sunflower seed cheese. Or soup according to this recipe.

You can follow this diet for a whole week, changing the ingredients in salads. Also, in addition to freshly squeezed juices and water, you can drink coke milk.

Delicious raw food recipes

Despite the seeming paucity of the raw foodist's menu, their diet can also be rich, varied and tasty if you experiment with recipes.

Snack "Pkhali from beets"

Pkhali is an invention of Georgian cuisine. It can be consumed as a snack.

Required Ingredients:

One large beet;
Flesh from one avocado
A clove of garlic;
One pomegranate;
5 walnuts;
A bunch of cilantro;
Spinach.

Cooking method:

Grind all these ingredients, except for the pomegranate seeds, in a blender.
Add pomegranate seeds to the resulting mass, mix.
Drizzle with sea salt and olive oil.

Raw food rolls

A full-fledged second course, which is an excellent alternative to standard sushi.

Required Ingredients:

Dried nori seaweed;
One avocado;
Bulgarian pepper;
Cucumber;
Soy sauce;
Rice vinegar.

Cooking method:

Cucumber, pepper and avocado cut into thin strips.
Sprinkle a dry nori sheet with rice vinegar so that it softens and does not break when twisting the rolls.
Strips of pepper, cucumber, avocado are laid on a sheet of algae.
A sheet of algae with vegetables is rolled up and cut into rolls.

Rolls can be dipped in soy sauce.

An amazingly delicious dessert that can be eaten during snacks or as a sweet after dinner or lunch.

Required Ingredients:

Three parts plums;
Three pieces of apples.

Cooking method:

Peel the apples, cut out the core, remove the stalks.
Remove the pits from the plums.
Grind the fruit to a puree state using a blender.
Line a baking sheet with parchment paper and spread applesauce in an even layer.
Place the baking sheet in the oven with the door open and dry the marshmallow at the lowest temperature. This process usually takes 20 hours.
Dried marshmallow should be cut into strips and twisted into rolls.

For drying products, it is best to use special dryers that allow you to set the temperature up to 40 degrees.

Raw food: benefits and harms

This way of eating causes a lot of controversy, but at the same time it has its advantages and disadvantages.

Benefit

The main advantages of this lifestyle include the following:

You can eat as much as you want and at the same time forget about counting calories forever. A raw foodist eats low-calorie foods, and in order to replenish the daily calorie intake, more of these foods are required, and, accordingly, the number and size of servings increase;
The diet of a raw foodist consists only of natural products that are saturated with useful substances, trace elements and vitamins, so they get much more of them. The lack of fiber is especially replenished, which helps to improve the functioning of the kidneys, liver and gastrointestinal tract;
Saves cooking time. You don’t have to fry, steam or use other cooking methods, so when cooking, time is lost only for cutting and “assembly”;
Due to the fact that a lot of vitamins are constantly supplied to the body of a raw foodist, his skin condition improves, bruises under his eyes disappear, hair begins to grow better, immunity increases;
Raw foodists are less susceptible to colds and viral diseases;
Taste buds are sharpened, so many raw foodists are rediscovering the food world;
Such a nutrition system promotes healthy weight loss due to the fact that there are no “empty” carbohydrates and “bad” fats in the diet.

Harm

The main disadvantages of a raw food diet include the following:

It is difficult to make the transition to a raw food diet: disruptions are possible, at first it is impossible to achieve a feeling of satiety;
Lack of vitamin B12, which is mostly found in meat products;
At first, the weight is dropping too rapidly, which can lead to anorexia;
Poor diet in winter due to the unavailability of some seasonal products;
Allergic reactions to many fruits, especially citrus fruits, are possible, which, again, leads to a poor diet;
Lack of protein, which is very difficult to obtain in abundance from plant foods, and without which the body cannot produce amino acids on its own;
Decreased physical performance.

Switching to a raw food diet: video instruction

Raw fooders will love our new fruit diet: diets-10.ru/fruktovaya-dieta.html .

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When it comes to raw food, it is important to follow these rules:

1. Eating is necessary only when there is a feeling of hunger. The founder of the diet believes that eating by the hour is not always correct.
2. Chew food slowly and thoroughly.
3. While eating, do not be distracted by watching TV, reading, talking.
4. Do not eat before exercise.
5. You can not overeat.
6. If the child does not want to eat, then you do not need to force him.
7. You can drink liquid 30 minutes after eating. Also, this interval must be maintained before eating.
8. Drink water only when you feel like it. According to the doctor, drinking 2 liters of water a day is not necessary.
9. You need to eat only food at room temperature. In cold form, in no case should it be consumed.
10. raw dish must be eaten immediately after preparation and not left the next day, as its beneficial properties may disappear.
11. You need to have breakfast no earlier than nine in the morning, lunch should be light, and dinner should be complex.
12. You should eat nuts before taking the main meal so that they have time to digest.
13. If a person has a high body temperature, then you need to drink more fluids.
14. To saturate the body with useful micro and macro elements, it is necessary to combine and alternate products correctly.
15. The menu should be designed in such a way that a person receives the required amount of calories.

You need to switch to a raw food diet smoothly, because with a sharp transition, you can harm the body and disrupt the functioning of its systems. This means that you should stick to your usual diet, but include one raw food in the menu for beginners every day and exclude one habitual one. So it is necessary to do until the complete exclusion of fatty, finished and sweet dishes.

The essence of a sharp transition is the rejection of thermally processed food at one moment. But this method is considered dangerous.

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Basic recommendations for a raw foodist
Pros and cons of a raw food diet
Benefit
Blender
Shredders and graters
Dehydrator (dryer)
Juicer
seed germinators
Breakfast
Weekly raw food menu example
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Recipe examples for beginners
Cocktails and smoothies
Sauces and condiments
Salads
desserts
Results and reviews
Conclusion

How to become a raw foodist? First, you need to give up the dishes that you are used to very smoothly. Canned food, semi-finished products and meat should “fall out” of the daily menu gradually. After them, it is worth getting rid of coffee, alcohol, sweets, flour and tea.

At first, food processing should be carried out at a temperature of 40 degrees. If you use a more aggressive processing, then, according to experienced raw foodists, such food will simply become "dead".

Nuts should be soaked in filtered water for 5-9 hours. Only in this way can bitterness be “etched out” of them. This is necessary in order for the product to be better absorbed by the body. In a raw food diet, oatmeal is often found. But, to cook it, you need to soak the flakes with water for 24 hours, then add berries or fruits to them.

Cold soups (such as gazpacho) can also be safely eaten by a raw foodist. But in order to properly cook them, you will need to purchase a dehydrator. Further, from all the abundance of a raw foodist, it is worth highlighting any salads with vegetables and fruits.

Snacks among the recipes of raw foodists are also very diverse. For example, you can use a blender to beat 400 g of walnuts, 300 g of honey, and 1 tbsp. l. cinnamon with freshly squeezed lemon juice. You can also prepare delicious almond cheese - soak 400 g of almonds overnight, rinse them in the morning, chop them in a blender, gradually add 300 ml. water. Transfer the mixture to gauze, hang for half a day, then add juices and seasonings.

Important! Only experienced specialist knows exactly how to switch to a raw food diet without risk to health! Therefore, first of all, you should consult a doctor and undergo the examinations that he will prescribe.

The main mistakes of raw foodists-beginners

Like all beginners in any business, novice raw foodists also make some mistakes at first. Consider the most significant of them:

- The use of spices and seasonings (optimal at first). Because of them, the natural taste of the dish disappears, and the appetite also increases;

- Very frequent use of avocados. This fruit contains a fairly large amount of various fats;

- "Busting" with nuts or nut butter. They remain on the teeth, which leads to the development various infections caused by bacteria and, as a result, caries and other unpleasant diseases oral cavity;

- Eating too much dried fruit. Completely similar to the previous paragraph;

— Frequent use honey, syrups great content sugar, and maple syrup. May cause diabetes;

- Eating raw cocoa beans. Yes, they are raw. But, even in small quantities, they can harm the body;

- Switching to a raw food diet without giving up tea and coffee;

- Frequent intake of sprouted grains or legumes;

- Irregular day, neglect of sleep. Rest is the basis for the proper assimilation of food and recuperation.

Pros and cons of a raw food diet

Harm

The risk zone includes those who completely refuse to eat everything except nuts, fruits and vegetables. After all, nuts are not able to completely replace daily allowance protein, which is necessary for a person, and his muscles. Of course, we can say that even without strong and large muscles, you can stay healthy. Perhaps, but you should not forget - the heart, after all, is also a muscle.

And in order for it to work normally, it needs protein, which is delivered to our body exclusively from food. All its remains go to the formation of other muscles. Therefore, from such a “raw food diet” there will only be harm. And this is not the end of the story.

A raw foodist tends to eat 4-6 times more fruits and vegetables than a "normal" person. And all because at one meal of such food it is quite problematic to be well satiated. Moreover, in one sitting you can even eat 0.5-1 kg. vegetables.

If you think about it, yes - how many vitamins our body receives! But, do not forget that many vegetables and fruits that are on the shelves in stores, as a rule, are “saturated” with various harmful nitrates and pesticides. Therefore, eating at a time a kilogram of apples, carrots, etc. our body can receive a huge dose of "poison". The most powerful blow, at the same time, goes to our liver. And doctors often ask raw foodists: “What kind of rubbish do you eat that brought this important organ to such a deplorable state?”

The preliminary result is that if you constantly eat only fruits, vegetables and nuts, then after 3-4 years either the liver or the heart may fail. Here, "as anyone is lucky." But, fortunately, there are very few such raw foodists, and after a few years they still begin to enrich their diet with eggs, fish, and other products. According to the above scheme, you can eat for six months or a year, and then the diet will definitely need to be diversified.

Benefit

And now let's figure out how, with the help of a raw food diet, you can become much stronger and healthier, extend your life, enrich your body with useful substances and vitamins, and stock up on a huge supply of energy.

A huge benefit of a raw food diet is the use of a large amount of animal protein. Most a good option- eat germinated wheat or mung (peas). Moreover, it is worth germinating wheat yourself. Yes, it is sold in stores, but most often it is stale and may contain fungus.

For self-germination, you can buy it in grocery stores, in the health food section. How to germinate it: wash it, put it on a plate, pour hot water over it, and cover with gauze. Water needs to be changed daily. Use the product when the sprouts grow half a centimeter. This is very healthy food- "life", in its pure form. Masha also germinates.

To get even more benefits from a raw food diet, you should eat more fruits than vegetables. The latter are full of impurities. As an exception - vegetables grown in their garden, or purchased from trusted people.

Vegetables are best eaten with honey, nuts, herbs, cottage cheese, eggs, dried fruits. Also, vegetables can be poured with a small amount of olive or sunflower oil. The nutrition scheme will be ideal for a person, since useful substances will be delivered to the body in equal amounts.

This diet will contain both fats with carbohydrates and vitamins with minerals, proteins and fiber - this is all that is needed for the good health of our body. So get to prolong your life, and constantly be active and healthy.

Household appliances to help the raw foodist

Blender

A kitchen appliance is needed for preparing various cocktails from fresh herbs, cheese products, soups, borscht, various drinks, and dairy products. You can purchase both a stationary and an immersion blender. The latter is needed for grinding nuts and seeds. It is better to buy expensive, most powerful equipment.

Shredders and graters

There are a huge number of varieties of such kitchen tools. You can buy any of them - the main thing is that it is convenient to use. A grater is needed for rubbing apples and vegetables. Also, you can grind and more solid food, but a shredder for this purpose will be more preferable. On the shredder, you can chop Korean carrots as conveniently and beautifully as possible.

Dehydrator (dryer)

This device, of course, will cost more, but drying in it is carried out due to heat treatment and weathering. Remember that you should not set the temperature above 40 degrees - so that all the nutrients and nutrients are preserved. The dryer is useful for processing bread, fruits and vegetables.

Juicer

Freshly squeezed juices are much healthier than store-bought ones. The main thing is to choose screw or press squeezers. When preparing juices, the main components should be slightly diluted with water, and do not drink juices all the time, alternating them with fresh fruits. The value of such juices is simply huge - they are guaranteed to help maintain the tone of the body.

seed germinators

As we already wrote, germinated seeds are considered a very useful product in a raw food diet. They are used at the very initial stage, as they contain a large amount of vitamins, amino acids, and trace elements. Sprouts can then be passed through a juicer.

Raw food rules depending on the time of the year

As a rule, the raw food menu is divided into parts, depending on the season:

- Winter time;

— Spring-first half of summer;

— Second half of summer;

Beginners often face psychological and physiological problems due to the fact that they do not know at what time of the year what exactly to include in their menu in order to fully appreciate the usefulness of the diet.

You can start transitioning to a new food in any of the seasons, but it's easiest to do it when there's more food on the market. In winter, such a transition is much more difficult to make, so many raw foodists simply stock up for themselves.

If there are no stocks, then you will have to make purchases in the markets or in supermarkets. But, as we remember, there is a risk of acquiring "pricked" products. Therefore, for the winter it is always worth stocking up:

- Apples and pears;

- Grapes, persimmon;

- Oranges and bananas;

- Dried fruits.

From vegetables you should always have:

- Zucchini;

- Cucumbers;

- cabbage;

- Tomatoes;

- Carrot;

- Potatoes.

Do not forget that the cooking of raw products at any time must be carried out in compliance with all sanitary standards. All fruits must first be thoroughly washed and peeled.

Useful advice! To remove worms and worms from salads and any other greens, you must first dip them in slightly salted water (100 g per 2 liters). Many fruits can be blanched - dipped in boiling water for 5 minutes.

An example of a daily diet of a raw foodist

Consider what a raw foodist can eat for breakfast, lunch, and dinner.

Breakfast

Many raw foodists claim that breakfast can be skipped altogether. But, this is not entirely true, because the first meal is the most important. So, you can cook a variety of fruits. That is, just wash, cut, and eat. For example, apples and bananas.

You can also take citrus fruits and pears. Fortunately, they are available year-round in any supermarket. In summer, breakfast can be started with cherries, strawberries, watermelons, melons, etc. The main thing is to focus on products that are available right now.

Dinner

For lunch, as a rule, raw foodists prepare various salads and soups. The main thing is as many greens and vegetables as possible. Fruit is also a good option. But, if there were already fruits for breakfast, then for lunch it’s worth “plunging on” vegetables.

Salads are dressed with oil (butter, sunflower, linseed, sesame, etc.). Salads can also be dressed with avocado.

Dinner

In the evening it is worth eating as satisfying as possible. For example, eat a salad green peas, beans or beans. Nice dinner can be made from noodles with zucchini, peppers or tomatoes. You can also treat yourself to nuts and seeds.

What to eat during the day

Here you can already alternate absolutely any raw food products:

- Mushrooms and greens;

- Sprouted seeds and nuts;

- Buckwheat and legumes;

— Algae and dried fruits;

— Vegetable oils and pollen;

Weekly raw food menu example

And now we will more specifically write out the raw foodist's menu for the whole week.

Monday

Breakfast: 3 bananas, 2 oranges, 3 kiwis;
Snack: some nuts;
Dinner: salad of tomatoes, onions, cucumbers and peppers. Refueling - sunflower oil;
Second snack: some dried fruits;
Dinner: a glass of smoothie from parsley, cucumbers, basil, bread.

Tuesday

Breakfast: honey with pureed apples and raisins;
Snack: steamed carrot cutlets, germinated wheat;
Dinner: green borscht;
Second snack: salad of cabbage, herbs and cucumbers, seasoned with sunflower oil;
Dinner: salad from any vegetables, a handful of nuts.

Wednesday

Breakfast: a glass of banana, kiwi and strawberry smoothie;
Snack: 200 grams of sunflower seeds;
Dinner: soup-puree from vegetables, a piece of bread;
Second snack: a piece of watermelon or melon;
Dinner: fresh cabbage salad with broccoli dressed with olive oil.

Thursday

Breakfast: apples with dried fruits;
Snack: juice from freshly squeezed berries;
Dinner: pumpkin porridge with pine nuts;
Second snack: some grated nuts;
Dinner: salad of sesame, cabbage and cucumbers, seasoned with lemon juice, bread.

Friday

Breakfast: any juicy fruit;
Snack: vegetable soup, green salad with zucchini;
Dinner: green salad with zucchini;
Second snack: some dates;
Dinner: salad of slices of any vegetables, seasoned with grated nuts sauce.

Saturday

Breakfast: 3 slices of watermelon, currants and strawberries;
Snack: tomatoes with onions and dill;
Dinner: cabbage soup, germinated wheat, carrots with herbs;
Second snack: a cocktail of parsley, sorrel, zucchini and dill;
Dinner: seaweed with sesame seeds, avocado and chili peppers.

Sunday

Breakfast: oatmeal with strawberries, whole mango;
Snack: a handful of berries;
Dinner: sprouted lentils, salad of zucchini, cauliflower, chili peppers, seasoned with sesame oil;
Second snack: a couple of bananas;
Dinner: pumpkin porridge with seeds.

Of course, each raw foodist can change these products, depending on their preferences. clear rules not here, the main thing is the alternation of more satisfying dishes with less satisfying ones, as well as the change of fruits to vegetables.

Recipe examples for beginners

Consider what a novice raw foodist can cook for himself.

Cocktails and smoothies

Smoothie with almonds and flax

Products:

- 100 g of sesame;
- 100 g of flaxseeds;
- Medium banana;
- 100 g of almonds;
- 50 g of coconut;
- 300 ml. water (can be varied, depending on the desired density).

How to cook:

- We fall asleep in a blender sesame, flax, coconut chips;
- Mix the ingredients for 5 minutes until you get a paste. Add banana, water or milk to the container, mix for 3 minutes;
- If there is no time, you can mix all the products at once, but such a smoothie will be thicker (coarse);
- Ready.

2 healthy cocktail

1 option:

- 3 bananas;
- 2 apples;
- 1 lemon (small);
- 250 ml. water;
- 5 sheets of lettuce.

Option 2:

- 1 banana;
- 100 g of strawberries;
- 300 ml. water;
- 6 lettuce leaves

Sauces and condiments

Parsley pesto sauce

What do you need:

- 300 g of fresh parsley;
- 250 g of almonds;
- 10 ml. sunflower oil;
- Half a glass of onion (green);
- 4 tbsp. l. lemon juice;
- 3 cloves of garlic;
- A pinch of salt;
- A pinch of sweet pepper.

How to cook:

- Mix all the ingredients in a blender;
- Ready.

This sauce is very tasty served with bread. Suitable for any food. You can store for a week in an airtight container.

Seasoning universal

For 3 servings you need:

- 4 tsp sweet pepper;
- 4 tsp dried garlic;
- 3 tsp nutmeg;
- 3 tsp turmeric;
- 3 tsp curry;
- 3 tsp coriander;
- 3 tsp fenugreek.

How to cook:

- Mix all the chopped ingredients.
- Grind large flakes in a coffee grinder.
- Ready.

The most important advantage of this seasoning is that it can be added to almost any dish. Also, this mixture is considered the most ideal option for Korean carrots.

Salads

Hearty winter salad

What you need:

- 2 avocados;
- 150 g of peeled pistachios.

How to cook:

- Cut the avocado into medium pieces.
- Sprinkle them with pistachios.
- Season with lemon juice.
- ready.

Salad with bell pepper and Chinese cabbage

What do you need:

- 200 g of Chinese cabbage;
- 200 g of bell pepper.

How to cook:

- We take the thinnest parts of the cabbage, cut into strips of 1 cm each.
- We clean the pepper, cut it into strips of 1 cm each. (You can take pepper of different colors - this will diversify the dish);
- Season with pesto sauce.

Kashi

Flax seed porridge

You will need:

- 5 tbsp. l. flax seeds;
- One small banana;
- 1 tbsp. l. sunflower seeds.

How to cook:

- Soak flax seeds in water for 5 hours. Water should be taken a little so that it covers the seeds by about 1 finger.
- Cut the banana into small pieces, add swollen flax seeds to it.
- Grind all the ingredients in a blender.
- Sprinkle seeds on top.
- We fill with a small amount of sunflower oil.

Oatmeal

What do you need:

- Peeled oats - 150 g;
- Universal seasoning - 1 tsp;
— Cedar oil- 1 tbsp. l.;
- Lemon juice - 1/6 of a large lemon;
- 250 ml. water.

How to cook:

- Mix the oats in a blender.
- Place on a plate.
- Add the rest of the ingredients.
- We mix.
- Ready.

desserts

Raffaello

Ingredients:

- 200 g of almonds;
- 200 g coconut flakes;
- 200 g of walnut;
- 3 bananas.

How to cook:

- Grind nuts, bananas and almonds in a blender.
- We make balls from the resulting mixture, dip them in coconut flakes.
- Leave for 2 hours in the refrigerator.
- Ready.

lemon ice cream

What do you need:

- 200 g of avocado pulp;
- A third of a cup of lemon juice;
- 1 dessert spoon of grated lemon zest;
- Half a cup of honey;
- 1 tsp vanilla;
- A pinch of salt.

How to cook:

- Mix everything in a blender.
- Add lemon zest.
- Put in the fridge for 5 hours.
- Ready.

Results and reviews

Nikolai Olegovich, 30 years old, Samara.

“I have a height of 1.90. He weighed about 138 kilograms at the age of 27. When I switched to a raw food diet, I noticed that I was losing weight very actively. In just a year, I lost 56 kg. This weight is just right for me. I highly recommend switching to live food for everyone. fat people. But, alternate vegetables and fruits, as it is written in the article "

Irina Vladimirovna, 25 years old, Perm.

“I switched to healthy food at the age of 22. During these three years, I was able to gain weight normally, as I was very thin, improved digestion and general well-being. Moreover, all the diets recommended by nutritionists did not help. Like this!"

Conclusion

Raw food is a kind of art of normal, healthy, and good nutrition. With it, you will never be fat, gloomy, with a bunch of chronic diseases, and with reduced immunity.

But, remember - you should always consult with doctors or experienced Raw Foodists who can help you on the initial path. Well, then you yourself will learn how to adjust your diet. Be healthy!

dieta-prosto.ru

Hello dear blog readers! Today I would like to discuss a topic that I am sure is of interest to most of you. It's about raw food. To be more precise, about the menu of a raw foodist for every day.

I will not write about what a raw food diet is, what raw foodists can eat, and what not. I already wrote about this and accordingly. Today I would like to elaborate on daily menu. We are ready for change. But when it comes to concrete actions, many questions immediately arise.

Of course, raw foodists do not eat cheese. This is information for beginner raw foodists. I think we are all conscious people and understand that before switching to a new diet, it is necessary to study the information in detail. After all, it's about health first and foremost. If you decide to embark on this path only for weight loss, it is better to turn back. Raw food is a lifestyle, not a diet. You can not abruptly transfer the body from one type of food to another, and then back just for the sake of extra pounds. But if your choice is conscious, then you are welcome. A raw food guru to help you.

Victoria Butenko - book author " 12 steps to a raw food diet". Here you can learn everything about the transition to a new diet in nutrition.
Douglas Graham - book author " 80/10/10 ". There is also a lot of useful information here, although Mr. Graham recommends fruits as the basis of the daily diet.
Vadim Zeland and Chad Sarno « Living kitchen. Transurfing updates”- here are personal recommendations and recipes tested on myself. Vadim Zeland is known for his books on transsurfing, and Chad Sarno for restaurants where dishes are prepared without heat treatment. By the way, the chef wrote recipes with Chris Carr for her book " Insanely sexy kitchen". This woman is a worthy role model. When she was given a disappointing diagnosis and informed of her imminent death, she did not hang her nose. By completely changing her diet and lifestyle, Chris has achieved amazing results. More than 7 years have passed, and she is full of energy and was able to stop the growth of the tumor.

Let's go to the store

You have processed a lot of information on the raw food diet or are even taking the first steps in this direction. Let's talk about products that can be found in Russia and preferably within 365 days.

Allowed and approved gifts of nature include:

Fruit;
Vegetables;
Nuts;
grains;
Seaweed;
seeds;
Greens;
Dried fruits.

As you have already noticed, all the products presented in the list can be found on the shelves of domestic stores. Moreover, online resources come to the rescue. Proven and tested online store, where you can always find legumes, grains, seeds, powders, raw food sweets and much more useful for a gourmet - connoisseur of healthy food.

raw breakfast

There is an opinion - breakfast can be skipped. I do not believe that this is truly true, on the contrary, breakfast should be. In the morning you can cook fruit. By cook, I mean wash, cut and beautifully put on a dish. Everything that you love. Apples or bananas. Or maybe pears or citrus fruits. They, fortunately for raw foodists, are available all year round on the shelves of any supermarket. In summer, it can be melon, watermelon, strawberries and cherries. Focus on seasonal products. They are rich in essential trace elements, vitamins and minerals.

Another win-win breakfast option is. Based on fruits or greens, or a combination of both.

At lunchtime, soups and salads reign on the table. More vegetables and herbs. Prefer fruits, also an option. And yet it is better to diversify the daily diet. If fruits were for breakfast, give preference to vegetables for lunch. Dress the salad with oil. Suitable olive, sunflower, linseed, sesame or any other, most importantly unrefined. You can also make an avocado salad dressing.

For example, guacamole in the form of rolls. And what color is it! You are provided with an energy boost.

Soup lovers can make gazpacho. In addition to the tomato, it can be based on strawberries. So summery and fragrant. I described his recipe in the article "".

In the evening, it's time to please yourself with more satisfying dishes. Suitable salad with green peas, beans or beans. You can make raw zucchini spaghetti with tomatoes and chili peppers. The basis of dishes can be pre-soaked seeds or nuts.

Let's not forget the bread. Yes, raw foodists also have it. It is made from cereals and is not baked, but dried in a dehydrator. You can add nuts, dried fruits and herbs to bread.

Dessert

Are you afraid of losing your favorite, but harmful cakes and pastries? Not worth it. Raw foodists have a huge variety of amazing and really delicious recipes dessert dishes.

Sugar substitutes are dried fruits, honey and stevia. Natural, healthy and very satisfying. Especially when there are nuts in the recipe. They quickly satisfy hunger and supply the body with natural fats. I selected 10 delicious sweets in the article "". Watch and try.

Snacks

This is where most of the above can be attributed. Eat a carrot or an apple. Washed, if necessary, peeled the fruit or vegetable from the skin, and straight into the mouth. A raw food bar, aka bread, will come to the rescue. Or you can make a delicious sandwich.

Bread is prepared ahead of time. Take 1 cup each of flax seeds, sunflower seeds, fresh corn, 1 coarsely chopped onion, 2 finely chopped tomatoes. Salt, pepper and cumin to taste. Put in a dehydrator and dry for 2-3 hours.

And vary the filling any that you like.

We take with us where we need to and do not starve. Let everyone marvel and salivate looking at your work of art

As a snack, a handful of nuts, dried fruits, dried berries is perfect - the choice is yours. Don't forget light smoothies. We load it into a blender, click on the right buttons and drink to our own health and world peace. Beautiful, bright smoothies not only raise the level of energy, but also charge with positive. Still, food should be of great interest.

Sample menu for the day

Breakfast: Fresh fruit smoothies

Ingredients:

1 banana;
1 pear;
1 tbsp lemon juice;
2 fresh soft kiwis;
a bunch of parsley and spinach (stems ruthlessly tear off);
1.5 cups of water (of course not boiled).

Cooking:

Remove the skin from the kiwi and banana. We cut fruits. Load all ingredients into a blender. Grind to a thick consistency.

Lunch: Mint Cucumber Soup

Ingredients:

800 ml of water;
1 tsp sea salt;
2 tbsp olive oil;
1 lemon, also peeled
peeled and seeds 3 cucumbers;
60 g nuts (preferably almonds or pine nuts);
60g mint leaves (dried or fresh, whatever you have)

Cooking:

We send all the ingredients except mint to a blender, mix until a thick paste. Next, add mint and stir quickly for 1 minute.

Dinner: Green salad

We take the number of ingredients by eye. How much you can handle, so much you put in a bowl or basin, again, your choice. the main role here it is given to green leaves: romano, iceberg, spinach, etc. What do you like and what is at home.

Next, add vegetables: tomatoes, cucumbers or zucchini. The combinations are very different. The third important ingredient is sprouted grains. We season everything with unrefined oil and lemon juice. Salt and pepper to taste. Addition and decoration to the salad will be flax, chia or hemp seeds.

Finally

Each of us has an individual body. Someone easily switches to eating raw food, while for someone it is difficult. Beginning raw foodists are advised not to rush. Gradually introduce more unprocessed foods into your diet. Listen to your body's reaction.

Before you switch to a completely different diet, think about why you are doing it. Many people become raw foodists for the sake of health. When traditional treatment does not help, but the future is at stake. The experience of many raw foodists proves that switching to a raw diet can really work wonders. The main thing is to do everything gradually. Remember, the raw food diet is a food system. Becoming a part of the system, you learn the rules, norms and experience of those who have achieved real results.

For competent advice, you can turn here to an experienced raw foodist Denis Terentiev. Examples of a diet, answers to questions and a lot of other information for those who are just embarking on the path of "live" food.

For today I have everything. Share the article with your friends on social networks and to update my blog.

See you soon 🙂

Eating raw foods is now very popular. It should be noted that this is no longer simple food but a real way of life. If a person decides to be a raw foodist, then his life begins to change very much - sometimes even the profession of a person, the circle of his close friends and other hobbies and hobbies change.

A person lives following the rules of nature, tries to reunite with it, conducts healing procedures by swimming in an ice hole, meditates, and also brings positive to the people around him.

Most of these people affect their health through proper nutrition. There are a large number of both supporters and opponents of the raw food theory, there are many disputes and confrontations. How to call a raw food diet - new principle food or highest level life for people?

Raw food: where to start

In a raw food diet, it is strictly forbidden to consume and use products that are at least minimally affected by heat treatment.

In this case it is forbidden to use in food boiled, fatty, pickled, canned, and also smoked products.

In some methods of raw food diet from food, you need to completely exclude meat and fish products . In addition to all this, dried and dried foods are not allowed for food, which contain special additives of spices, sugar or any flavor enhancer.

This nutritional principle considered individual, but often comes into contact with veganism, vegetarianism and a large number of others various techniques associated with dietary and health-improving diets.

How to switch to a raw food diet and how to become a raw foodist

The principle of this method is the statement - "Man is a part of nature." As a result, he simply cannot eat and include in his diet what cannot be found in nature, for example, fried potatoes, fried chicken and other foods that have undergone heat treatment. It is for this reason that during the transition to a raw food diet, it is necessary to exclude all food that a person has become accustomed to over the years.
Raw foods, vegetables and fruits contain big number trace elements and useful substances, most of which simply dies in the process of any processing. In the raw state, all of them are stored and absorbed by the body in full. The principle of raw foodists is the phrase: "just wash and eat."
Raw foodists claim that the food of the processed state is a real poison. They include not only such food that can be found in fast food establishments. This attitude to these products is explained by science itself. Frying, stewing and even boiling leads to the fact that all useful microelements evaporate in food, and in some cases new harmful and even dangerous ones appear.
For example, the occurrence of carcinogens in it - substances that over time can cause the formation of a malignant tumor, free radicals and transisomers. A raw food diet must contain only raw food and no processed food. This method of nutrition should remove all the possibilities of harmful substances and elements entering the human body.
In addition, only in organically pure products there are so-called enzymes - particles of living, solar energy, which help fruits and vegetables to carry out self-digestion in the body. They are full in the body of newborn children, and over time their number fades as they grow up and age. But at the same time, this level can be replenished all the time, using only raw food for this.

The basis of the diet of raw foodists for the day is refined food, or otherwise peeled or shelled products. It is in the peel and shell of cereal products that there is the largest amount of useful vitamins.

And also all products that can be stored for quite a long time contain harmful substances preservative type, flavor enhancers and coloring molecules. They should be completely excluded from a raw food diet.

The nuances of the transition to a raw food diet

especially increased attention should pay attention to the combination of several products at the same time. Most often, such products are incompatible with each other, require a long time for digestion and lead to a violation of the absorption function of a healthy human body.

Compliance a certain time period between a banana eaten and then any grains leads to the fact that the body spends least amount energy. All the remaining energy in a person goes to self-healing, as well as to mental and physical activity.

Raw foodists are sure - it is bad and unbalanced diet leads to the fact that in the human body a large number of diseases occur and various problems. In the body, there are problems with the synthesis and metabolism, cardiovascular diseases, problems with the nervous system.

It is in this way that a person can be accustomed to a new and healthy lifestyle, eliminate all ailments and diseases and move to the level of a long and comfortable life.

What are the types of raw foods

There are several types of raw foods. In this case, the opinion of experts is very different. Some people think that for a correct and healthy lifestyle, only the use of fruits and vegetables alone is enough; others are sure that milk and meat in the diet will not hurt anything.

It is for this reason that there is now a large number of varieties raw food diet:

First, you should clearly understand why you want to switch to your chosen power system. What type will your food be - temporary or long-term type. Perhaps you just want to lose weight.

A large number of people want to use raw food in order to bring something new into their lives and make new experiences, and some just because it's fashionable. If you decide to make this food the main one, then you should approach it. with special responsibility and patience- only in this case you can get a real result and the effect of food.

Two types of transition to raw food:

The first is to gradually include as many raw foods as possible in your diet every day, over time excluding everything from it. negative products. With all this, on the very first day, smoked and fried foods, sweets and coffee should be completely eliminated from the diet of the future raw foodist.
The second way is to abruptly stop eating thermal food. Most raw foodists claim that this method allows them to quickly get used to a change in diet. At the same time, the chances of breaking loose on such a diet are much increased.

Raw food diet - menu for beginners

The basis of the menu should include the following products:

Raw food: benefits and harms

Like other types of food, the raw food diet has its own distinctive disadvantages. If you follow a strict raw food diet (completely abandon vegetables, cereals, root crops), then the human body will simply stop receiving other types of vitamins and minerals.

This is capable disrupt the function of metabolism, synthesis substances and harm the body. Some sources claim that raw foodists have a decrease in vitamin B12 by several times.

Anyone with allergies is usually advised to eat cooked food rather than raw food. Raw vegetables and fruits can cause an exacerbation of chronic pancreatitis when there is not enough hemicellulose (a special enzyme) in the pancreatic juice.

Moreover, a raw food diet can positively affect the body as a whole. There are a number of diseases in which to use only unprocessed food in your diet. Absolutely forbidden.

These diseases include the following:

diseases of the gastrointestinal tract;
diseases allergic nature.

The acids found in foods of raw origin can negatively influence on the mucous membrane and inflame it, and this action will continue for a very long time.

Therefore, if you decide to become a real raw foodist, then you should first think about all the pros and cons of such a diet.

A large number of fruits of red or bright color, nuts, pollen from flowers (it should also be eaten by raw foodists) can develop in the consumer allergic complications., or lead to an aggravation of those that are already present in the human body.