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THE COMPLETE IDIOT’S GUIDE to and Design Are Registered Trademarks of Penguin Group (USA) Inc Eating Raw by Mark Reinfeld, Bo Rinaldi, and Jennifer Murray A member of Penguin Group (USA) Inc. Eating Raw by Mark Reinfeld, Bo Rinaldi, and Jennifer Murray A member of Penguin Group (USA) Inc. ALPHA BOOKS Published by the Penguin Group Penguin Group (USA) Inc., 375 Hudson Street, New York, New York 10014, USA Penguin Group (Canada), 90 Eglinton Avenue East, Suite 700, Toronto, Ontario M4P 2Y3, Canada (a division of Pearson Penguin Canada Inc.) Penguin Books Ltd., 80 Strand, London WC2R 0RL, England Penguin Ireland, 25 St. Stephen’s Green, Dublin 2, Ireland (a division of Penguin Books Ltd.) Penguin Group (Australia), 250 Camberwell Road, Camberwell, Victoria 3124, Australia (a division of Pearson Australia Group Pty. Ltd.) Penguin Books India Pvt. Ltd., 11 Community Centre, Panchsheel Park, New Delhi—110 017, India Penguin Group (NZ), 67 Apollo Drive, Rosedale, North Shore, Auckland 1311, New Zealand (a division of Pearson New Zealand Ltd.) Penguin Books (South Africa) (Pty.) Ltd., 24 Sturdee Avenue, Rosebank, Johannesburg 2196, South Africa Penguin Books Ltd., Registered Offices: 80 Strand, London WC2R 0RL, England Copyright © 2008 by Vegan Fusion All rights reserved. No part of this book shall be reproduced, stored in a retrieval system, or transmitted by any means, electronic, mechanical, photocopying, recording, or otherwise, without written permission from the publisher. No patent liability is assumed with respect to the use of the information contained herein. Although every precaution has been taken in the preparation of this book, the publisher and authors assume no responsibility for errors or omissions. Neither is any liability assumed for damages resulting from the use of information contained herein. For information, address Alpha Books, 800 East 96th Street, Indianapolis, IN 46240. THE COMPLETE IDIOT’S GUIDE TO and Design are registered trademarks of Penguin Group (USA) Inc. ISBN: 1-4362-4328-9 Library of Congress Catalog Card Number: 2008920827 Note: This publication contains the opinions and ideas of its authors. It is intended to provide helpful and informative material on the subject matter covered. It is sold with the understanding that the authors and publisher are not engaged in rendering professional services in the book. If the reader requires personal assistance or advice, a competent profes- sional should be consulted. The authors and publisher specifically disclaim any responsibility for any liability, loss, or risk, personal or otherwise, which is incurred as a consequence, directly or indirectly, of the use and application of any of the contents of this book. Publisher: Marie Butler-Knight Cartoonist: Richard J. King Editorial Director: Mike Sanders Book Designer: Trina Wurst Senior Managing Editor: Billy Fields Indexer: Brad Herriman Acquisitions Editor: Tom Stevens Layout: Ayanna Lacey Production Editor: Kayla Dugger Proofreader: Mary Hunt Copy Editor: Lisanne Jensen Contents at a Glance Part 1: Raw Foods Illuminated 1 1 Raw Benefits 3 Explore the science and theory behind the amazing nutritional and health benefits of raw foods. 2 Myth Busters 11 Bust through the hype to learn about the delicious ways to get all the protein, calcium, and other vital nutrients you need while eating raw. 3 Going Green with Raw Cuisine 19 Eating raw foods is good for you and good for the planet. 4 Ancient Foods, Superfoods, and the Future of Food 27 Understand how eating nutritionally superior foods in a rainbow of colors assists with achieving optimal health. 5 The Perfect Pantry 37 Consider this chapter Raw Kitchen 101 and learn about our favorite raw fruits, vegetables, nuts, seeds, grains, herbs, spices, and condiments. 6 Tools of the Trade 51 Turn here to discover what every aspiring raw foodist should have on hand. Part 2: Raw Techniques 59 7 Preparation Basics 61 These tools and techniques will empower you to awaken the raw chef within you. 8 Soaking and Sprouting 71 Discover the secrets of soaking and sprouting that can turn your kitchen into an indoor garden. 9 Advanced Techniques 83 In this chapter, we explain dehydrating and culturing, two of the main techniques used in raw food preparation. iv The Complete Idiot’s Guide to Eating Raw Part 3: Recipes on the Light Side 95 10 Appetizers and Spreads 97 These delectable spreads, finger foods, and dips make perfect starters or nutritious on-the-go snacks. 11 Salads and Dressings 113 Wow your friends and family with these salads and award-winning dressings. 12 Sublime Sauces and Toppings 133 Many a chef would say “it’s all in the sauce.” Learn to create delicious add-ons in this chapter. 13 Sumptuous Soups 147 Prepare to have your horizons expanded when you taste these incredible and energizing raw soups. 14 Nut Milks and Cheeses 157 These delicious plant-based milks and cheeses will have you forgetting about the dairy versions in no time. 15 Bountiful Beverages 169 Turn here for a refreshing and rejuvenating selection of smoothies, juices, and elixirs. Part 4: Hearty Fare 185 16 Unbeatable Breakfasts 187 Start your day the raw way with these delectable breakfast selections. 17 Filling Wraps and Sandwiches 199 Experience raw on the run with these handheld essentials. 18 Pizzas, Crackers, and Breads 211 Put your dehydrator to work to create crunchy pizza crusts, a wide range of delicious crackers, and awesome breads. 19 Delicious Main Dishes 225 Here we delve into the fine art of the raw entrée. 20 Puddings, Pies, and Parfaits 243 Delectable and simple to prepare, these puddings, pies, and parfaits are a festive and colorful end to any meal. 21 Cakes, Cookies, and Energy Bars 255 These decadent cakes and cookies are perfect for a raw birthday party as well as everyday treats. Contents at a Glance v Part 5: Raw Transitions 267 22 A Day in the Life 269 Learn how to integrate raw foods into your everyday life in this chapter. 23 Fasts and Cleanses 277 Discover the powerful detoxifying effect of various raw cleanses and fasts. 24 Four-Week Raw Success Program 285 Turn here to learn how to make the most out of our life-changing 4-Week Raw Success Program. Appendixes A Glossary 293 B Further Resources 301 Index 311 Contents Part 1: Raw Foods Illuminated 1 1 Raw Benefits 3 What Are Raw Foods? ...................................................................4 Raw Versus Living ..........................................................................5 The Incredible Raw Menu .............................................................5 The Great Weight Loss Secret ......................................................6 Water to the Rescue .......................................................................6 Fiber Freeway ...............................................................................6 Disease Prevention .........................................................................6 5 a Day ........................................................................................7 Antioxidants .................................................................................7 Nature’s Oils ................................................................................8 The Spark of Life ...........................................................................8 What a Glowing Complexion! .......................................................9 Save Money and More ...................................................................9 2 Myth Busters 11 “So Where Do You Get Your Protein?” .....................................11 How Much Is Enough? ...............................................................12 A Bounty of Goodness ..................................................................13 What About Calcium? .................................................................14 Let’s Iron This Out ......................................................................15 To B12 or Not to B12 … ................................................................15 Looking Good! .............................................................................16 3 Going Green with Raw Cuisine 19 Vegetarians and Vegans Illuminated ............................................20 A Little History ..........................................................................20 Meat-Free for the Health of It ....................................................21 Go Veg, Walk Lightly .................................................................21 Vegetarian by Personal Conviction ...............................................22 It’s Getting Hot Around Here! ....................................................23 The Organic Controversy ............................................................24 Biodynamic Farming ....................................................................25 Are You OK with GMO? .............................................................25 viii The Complete Idiot’s Guide to Eating Raw 4 Ancient Foods, Superfoods, and the Future of Food 27 Ancient Foods ...............................................................................28 What Makes a Superfood? ...........................................................28 Dark Leafy Greens .....................................................................29 Bountiful Berries ........................................................................29 Cacao—Food of the Gods .............................................................29 Goji—Himalayan Wonder Berry ................................................30 Spirulina—Green Power ............................................................30
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