go raw

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4 Simple Steps

To Hot, Healthyand High Raw

Go Rawin

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20132 z GO RAW IN 4: 4 Simple Steps To Hot, Healthy and High Raw

Table of ContentsIntroduction 3Step 1Become Plant Passionate! 6

STEP 2Crowd It Out! 9

STEP 3Eat a Raw Breakfast 10

STEP 4Hot, Healthy and High Raw! 11

Recipes 13

Carrot Soup

15Broccoli and Pea Soup 17

Salad with Pine Nut Dressing 19

Spinach, Apple and Carrot Juice 21

Green Smoothie 23

Vanilla Raspberry Swirl 25

Pineapple Berry Salad 27

Raw Energy Bars 29

Zucchini Pasta with Tahini Sauce

31Peanut Butter Coconut Ice Cream 33

About The Author 34

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GO RAW IN 4: 4 Simple Steps To Hot, Healthy and High Rawz

3 2013

Introduction

In 2005 I was a dairy and egg consuming vegetarian, suffering with allergies, hormonal imbalance, head-aches, constipation and other little niggly health issues. I read a book called The Natural Way by Mary AnnShearer, a book that put forward a Natural Hygiene style diet, with a fruit meal for breakfast, fresh fruitduring the day, and salad and a well combined cooked food dinner.

I felt amazing on this way of eating; within 3 days I had thrown out all my allergy medications! Constipationbecame unheard of, my energy levels skyrocketed, and from then on I never denied the massive connec-tion between my health and what I was putting in my mouth.

Over the next few years my diet went all the way to 100% raw, to 80/10/10 raw vegan, to fruitarian, tofat free raw, and with a heap more knowledge acquired along the way, I realized that nothing felt as good,as stable, flexible and sane, as the high raw approach I adopted in 2005, with a little adjustment here andthere, of course.

Sometimes you dont need to keep improving. Sometimes you can find your happy place fairly quicklyand just settle there as long as it continues to feel good.

So this book is designed to show you the stepping-stones from a Standard American Diet (SAD) to a highraw plant based lifestyle.

So whats the big deal about eating raw foods anyway?

Raw fruits and vegetables are perfect packages filled with the purest water and the most easily absorbedvitamins and minerals. Cooking destroys certain nutrients, so eating lots of raw foods, enables you to getthe most nutrients possible.

Raw fruits are the most vitamin rich of all foods, and vegetables come second. Raw vegetables are themost mineral rich of all foods and fruits come second.

So when you eat plenty of delicious, fresh raw fruits and vegetables, you are flooding your body with nutrition.

Humans generally make over 200 food related decisions every single dayand the area of what toeat can so often leave us totally confused and bewildered.

But it doesnt have to be so hard. You dont need a degree in nutrition in order to be able to make goodchoices for yourself from the following categories:

Fruits Vegetables (including root vegetables) Whole Grains Beans Nuts and Seeds

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2013 GO RAW IN 4: 4 Simple Steps To Hot, Healthy and High Rawz

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So many people think a raw food diet is this kind of crazy out there thing, but if you break it down intowhat it really isadding lots of fresh fruit and salads into your lifestyleyou realize that its not crazy atall, in fact its probably one of the saner things you could ever choose to do.

Eat plenty of fruit, big salads and as much cooked plant foods as you desire. As easy as this soundsthough, it can be difficult to make a jump from a typical diet to a delicious plant based lifestyle. Humansare creatures of habit, and habits are very powerful things.

We cant break habits, we can just replace them with new improved ones.

Go Raw In 4 shows you the four easy steps you can use to transition yourself to a delicious high rawlifestyle, creating new and fun eating habits along the way.

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Step 1BecomePlant Passionate!

In terms of changing your habits and your mindset, it works really well to just immerse yourself in some-thing.

Fall in lovewith plants!

And as a first step, I am not talking about falling in love with salad (though this happens much easier than

you think!), instead just fall in love with all plant foods, even the less healthy ones.Look up restaurants in your area on happycow.net, order a pizza with vegan cheese on; try some dairyfree ice cream.

Vegan products abound that can replace anything in your current diet. If you currently drink milk you canswitch to rice milk or almond milk. If you currently enjoy sausages or steaks, switch to vegan sausage orvegan steak (fake meats taste amazing!). You can eat vegan hot dogs, hamburgers, schnitzels, everything.And its tasty.

This step is purely about fun and experimentation. You have to enjoy what you do. Moving towards a plantbased high raw lifestyle is not a punishment, in fact its the most fabulous reward youre giving yourself so

make sure you enjoy the process.

The picture above shows the sushi we had at a vegan restaurant, complete with vegan tuna, vegan crab,vegan eel, the whole toot.

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I recommend watching some amazing documentaries. These are some of my faves:

Documentary Official Synopsis

VEGUCATEDis a feature-length documentary that follows three meat-and cheese-loving New Yorkers who agree to adopt a vegan diet forsix weeks. Theres Brian, the bacon-loving bachelor who eats out allthe time, Ellen, the single mom who prefers comedy to cooking, andTesla, the college student who avoids vegetables and bans beans.They have no idea that so much more than steak is at stake and thatthe fate of the world may fall on their plates. Lured with true tales ofweight lost and health regained, they begin to uncover hidden sides ofanimal agriculture and soon start to wonder whether solutions offeredin films like Food, Inc.go far enough. Before long, they find them-selves risking everything to expose an industry they supported justweeks before.

FORKS OVER KNIVESexamines the profound claim that most, if notall, of the degenerative diseases that afflict us can be controlled, oreven reversed, by rejecting animal-based and processed foods.

The major storyline traces the personal journeys of Dr. T. ColinCampbell, a nutritional biochemist from Cornell University, and Dr.Caldwell Esselstyn, a former top surgeon at the world renownedCleveland Clinic. Inspired by remarkable discoveries they made,these men conducted several groundbreaking studies. Their sepa-rate research led them to the same startling conclusion: degenera-tive diseases like heart disease, type 2 diabetes, and even severalforms of cancer, could almost always be preventedand in manycases reversedby adopting a whole foods, plant-based diet.

EARTHLINGSis an award-winning documentary film about the suf-fering of animals for food, fashion, pets, entertainment and medicalresearch. Considered the most persuasive documentary ever made,EARTHLINGS is nicknamed the Vegan maker for its sensitive foot-age shot at animal shelters, pet stores, puppy mills, factory farms,slaughterhouses, the leather and fur trades, sporting events, circusesand research labs.

The film is narrated by Academy Award nominee Joaquin Phoenixand features music by platinum-selling recording artist Moby. Initiallyignored by distributors, today EARTHLINGS is considered the defini-tive animal rights film by organizations around the world. Of all thefilms I have ever made, this is the one that gets people talking themost, said Phoenix. For every one person who sees EARTHLINGS,they will tell three.
http://www.getvegucated.com/http://www.forksoverknives.com/http://earthlings.com/http://earthlings.com/http://earthlings.com/http://www.forksoverknives.com/http://www.forksoverknives.com/http://www.getvegucated.com/http://www.getvegucated.com/

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9

STEP 2Crowd It Out!

You can dive into step 2 really fast, in fact step 1 and all the rest of the steps can occur simultaneouslythe philosophy we have at loving-it-raw.com is never to buy into that all or nothing mindset.

It doesnt serve you and creates more problems than it solves. So at any time on your raw journey, if youwant to eat some less healthy stuff like a veggie pizza covered in dairy-free daiya cheeseyou have notfallen off any wagon. There is no wagon when it comes to food.

So in step 2, all you do is add IN some fresh fruit to your day. Every time youre snackish, have a piece offruit. And every evening have a salad with your dinner.

This is called crowding because the more salad you eat with dinner, the less other food youll have spacefor. And the more fruit you eat during the day, the less youll desire other less-healthy foods. So you basi-cally crowd out the foods that you would otherwise have been craving.

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STEP 3Eat a Raw Breakfast

With step 3, all you have to do is make your breakfast meal entirely raw.

This is generally so easy because when you wake up in the morning, you are a little dehydrated from thenight.

So other than a morning glass of water with a slice of lemon, having some fresh fruit salad, or a fruitsmoothie or green smoothie for breakfast hydrates you so beautifully and makes you feel fabulous for theday ahead.

Just this one step can have such powerful benefits such as loads more energy, clarity and focus. Youllget hooked on thisfast!

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STEP 4Hot, Healthyand High Raw!

So youve been having a raw breakfast, adding in fruit as snacks during the day and having a salad withdinner. You know what this means right? Youre high raw you superstar!!

Now you can play around with having more of your meals raw. Try a raw soup for lunch, or a fabulous rawentre for dinner.

Try to focus on making WHOLE plant foods 80-90% of your diet. You can throw in some less healthy stuffhere and there, but the bulk of what you eat should be whole foods. It doesnt matter so much whether itsraw or cooked, just make sure its mostly whole.

And thats it!

I dont like too many rules, it makes me feel rebellious, so Im not going to throw a whole bunch of themat you.

Lets just have fun with this!

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15 2013

CARROT SOUP

2 Cups Raw Carrot Juice1 Avocado

1 Handful Cilantro

1 Handful Parsley2 Tsp Fresh GingerSprinkle Sea Salt

Sliced Green Salad Onions

Juice the carrots until you have 2 cups of carrot

juice. Peel and seed the avocado and chop the

ginger.

Blend the carrot juice, fresh ginger and avocado

in your blender until smooth.

Add in the coriander, parsley and sea salt and

blend again.

Pour into bowls and garnish with sliced green

onion.

Serves 2.

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BROCCOLI AND PEASOUP

1 Head Broccoli (approx 1 pound)

1 Medium Onion450g / 1 Pound Frozen Peas2 Cups Coconut Milk

Tsp Masala Powder1 Tbsp Soy Sauce

Dried Mixed Herbs

Cut the broccoli into pieces, slice the onion

and steam the broccoli, sliced onion and peas

in a steamer until cooked (approximately 30minutes).

Add to a blender with the coconut milk, masala

and soy sauce. You will need to do this in 2 or

3 stages since the blender jug will not be big

enough to do it all at once.

When its all blended, move to a bowl and stir.

Serve into bowls and garnish with mixed dried

herbs.

Serves 2 for a meal or 4 for a starter portion.

Serve with a salad for a great high raw meal.

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19 2013

SALAD WITH PINENUT DRESSING

Salad:

200g/7oz Romaine Lettuce2 Medium Tomatoes

1 Baby Cucumber1 Medium Carrot (Grated)

Dressing:

60g/2oz Pine Nuts1 Stalk Celery

Lemon (peeled and seeded)

Clove Garlic1 Handful Cilantro

Pinch Sea Salt2 Tbsp Water

Wash the salad vegetables and then break the

romaine lettuce into pieces.

Slice the cucumber and tomato and toss with

the romaine.

Grate the carrot and add to the salad.

Add the dressing ingredients to the blender and

blend. Be careful when adding the water as

you dont want it to be too runny. Add the water

slowly, one tablespoon at a time and then blend

until it reaches the desired consistency. You may

need slightly more or less water.

Pour the dressing over the salad and serve.

Serves 1-2.

Top Tips:This is a large salad, so makes a meal on its

own for one, or a side salad for two.

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2 2013

SPINACH, APPLE ANDCARROT JUICE

170g/6oz Spinach

4 Carrots4 Green Apples

Wash the ingredients and put them through the

juicer, starting with the spinach, then the apple

then the carrot. If you roll up several spinach

leaves into a cylinder shape and feed them into

the juicer together, it makes it easier.

When all the ingredients are juiced, stir the juice

and serve.

Makes 2 glasses of juice.

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23 2013

GREEN SMOOTHIE

70g/2.5oz Baby Spinach100g/3.5oz Strawberries

200g/7oz Fresh Sliced Pineapple

1 Frozen Banana (previously peeled,quartered and frozen)1 cup Coconut Water

Add the ingredients to the blender and blend

until very smooth.

Makes one large smoothie.

Serves 1-2.

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VANILLA RASPBERRYSWIRL

170g/6oz Fresh Raspberries

40g/1.5oz Fresh dates cup coconut water450g/1 pound frozen bananas

tsp vanilla extract

Blend the fresh raspberries and dates into a thick

sauce. Taste test and if its not sweet enough, add

a few more dates.

Move out of the blender into a jug.

Place the coconut water, frozen bananas and

vanilla extract into the blender and blend. If you

have a stick attachment with your blender, use

this to push the frozen fruit down onto the blades.

Pour into a glass layering with raspberry swirl and

pour the remaining raspberry swirl over the top.

Serves 2.

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27 2013

PINEAPPLE BERRYSALAD

30g/1oz Baby Spinach

200g/7oz Fresh Pineapple(cubed)6 Strawberries (sliced)

30g/1oz Blueberries30g/1oz Blackberries

30g/1oz Almonds and Walnuts (mixed)

Toss the ingredients together in a bowl and

serve.

Serves 1.

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29 2013

RAW ENERGY BARS

130g/4.5oz Walnuts200g/7oz Macadamia Nuts

100g/3.5oz Raisins (seedless)

130g/4.5oz Dates2 Heaped Tbsp Shredded Coconut85g/3oz Dried Cranberries

2 Tbsp Cocoa Powder

Add all ingredients to a food processor and

process on the S blade until a st icky dough is

formed.

Depending on the size of your food processor

you may have to do this in two stages (half andhalf).

Transfer from the food processor to a baking

tray and pat down firmly.

Place in the freezer for 1-2 hours to set.

Remove from the freezer and cut into bars.

Place the bars into small ziplock bags or wrap in

clingfilm.

Return to the freezer and keep them in the

freezer. They set extremely solidly and are per-fect to take with you to work as a snack.

Makes 14 energy bars.

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3 2013

ZUCCHINI PASTAWITH TAHINI SAUCE

2 Cups Baby Spinach

1 Large Green Zucchini3 Medium Tomatoes3 Small Dates

1 Tsp Chopped Ginger1 Tbsp Soy Sauce48g/1.7oz Tahini

Spiralize the zucchini into noodles and then

place onto a bed of baby spinach.

Chop the tomatoes and then add the tomatoes,

dates, ginger, soy sauce and tahini to a blender

and blend into a smooth sauce.

Pour over the top of the noodles. Garnish with

fresh sliced tomato and serve.

Serves 2.

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33 2013

PEANUT BUTTERCOCONUT ICE CREAM

2 Cups/400ml Coconut Cream

or full fat Coconut Milk2 Tbsp Peanut Butter or PB2300g/10.5oz Frozen Banana

6 Small Dates

Add all ingredients to the blender and blend

until smooth. Add to an ice cream maker for 20

minutes (or according to your ice cream maker

directions).

Serve with nuts, raisins, sliced banana, maple

syrup or any topping that you fancy.

Serves 2.

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About The AuthorAlison Andrews is a health author, entrepreneur andsinger/songwriter. She is the founder of the popular rawfood website loving-it-raw.com. When shes not writ-ing books and recipes or recording music shes hangingout with her husband Jaye and their two adored cats,Frankie and Ernie.

Visit us atloving-it-raw.com

for raw food advice tips,inspirations and great information such as:

The top kitchen appliances you should have inyour raw food kitchen.

The most important supplements you should betaking.

How to make sure youre getting enough protein. The best books to help you on your journey.

Wed also love to connect with you on social media!

Find us on the following channels:

http://www.facebook.com/lovingitraw

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http://www.twitter.com/alisonandrews1

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