Why Raw?
-Fresh living raw foods are high in vitamins, minerals, amino acids, complex carbohydrates, fibre, oxygen, phytochemicals, and enzymes which are often decreased or diminished in cooked and processed foods. Cooking foods above 48 °C (118 °F) destroys many important
natural enzymes and nutrients. Enzymes are essential for digestion and disease prevention.
-A diet high in raw foods is the ultimate way to heal the body, lower inflammation, improve digestion, improve heart health, create smooth and clear skin, prevent nutrient deficiencies, balance hormones, create healthy sleep patterns, greatly increase energy, prevent or even reverse disease, easily maintain a healthy weight, age well, and maintain a positive mindset.
-Low cost: raw foods are more filling due to their high water content. The healthiest foods of all- sprouts, seeds, beans, pulses- can be purchased dried in bulk food sections for extremely low cost per pound, and sprouted right on your countertop. If the body does not get the nourishment it needs from foods, you will always feel hungry. The more living foods you eat, the more satiated you will feel and less cravings and snacking will occur.
-The ideal diet is 80/20- 80% raw, 20% cooked. This goal can be achieved with ease by drinking multiple pounds of raw vegetables in a
morning green juice.
This is Breakfast
Green Juice is cleansing and nourishing. It allows for quick assimilation and a burst of energy! Take on an empty stomach and wait at least 20 minutes before eating, preferably longer.
Benefits of Green Juice:
-Contains tons of sprouts! Sprouts are nature’s perfect food. At this phase of life, they are gathering all the energy and nutrients they need to become mature plants.
-Green juices make it easy to consume multiple pounds of raw organic vegetables by extracting all of the water and nutrients. The pulp can be discarded as it contains fibre but no nutrition. A diet high in living, vegan foods will offer all the fibre you need.
-up to 50g protein per 1L if you pack your juice with sprouts!
Hippocrates Green Juice 1L
1 whole Celery (Organic)
1 Cucumber (Organic)
Minimum 2-3 Cups Pea or Sunflower Sprouts
Optional:
1-2 Lemons (peel removed), Ginger root, Turmeric root, Garlic,
Jalapeño
Tips:
*You must invest in a slow press juicer. Omega $, Kemper $$, Green Star $$$, Angel $$$$, Norwalk $$$$$. Check Kijiji for used, Amazon, Bed Bath & Beyond (20% off coupon available by signing up for email list), Canadian Tire price match
*Juice daily to maximize nutrition, enzymes begin to die as the juice gets older. Try not to consume juice that is older than 3 days.
*If not consuming within 30 minutes, seal in a glass jar and place in the fridge.
*Filling the jar to the brim and removing all foam and bubbles will slow down oxidization and keep your juice fresher.
*Fast daily with only juice until 11am, or noon if possible.
*Aim to drink at least 500mL per day, preferably 1-2 litres.
*NEVER juice fruit. This spikes your blood sugar and puts your body in fat-storing mode for 24 hours! Blood sugar spikes also cause accelerated aging, impaired memory, imbalanced hormones, and low energy levels.
Other highly recommended additions to your breakfast:
Microalgae (E3 Live, Chlorella), Herbal teas (caffeine free) and clean water.
Micro algae
These are a fantastic natural energy source and the real “superfoods”! The best sources are E3 Live and chlorella. They increase the amount of healthy bacteria in the gut, as well as providing an excellent source of plant-based energy, iron, and minerals. E3 live only comes frozen to preserve maximum nutrients, but chlorella can be consumed in powder or tablet form. E3 live and some chlorella brands are also the only food sources of vitamin B12 found in nature. These are considered foods as opposed to supplements since they are a complete, whole-food item grown in nature and not formulated in a laboratory.
E3 Live
Nutritionally, E3Live provides over 65 vitamins, minerals, amino acids and essential fatty acids. It is possibly the most nutrient dense food known to mankind and contains more protein, antioxidants, EFA’s, trace minerals, and chlorophyll by weight than any other food source.
This source is so beneficial because of its high bioavailability- 97% is absorbed by the human body. To compare, absorption rates of most laboratory-created vitamins are between 5 to 25%. E3 live delivers steady energy and can replace the need for caffeine with regular use.
It has also been found to alleviate depression, improve recovery time, assist in weight loss and healthy weight maintenance, fight inflammation, and boost and regulate the immune system.
Chlorella
Studies have shown that chlorella benefits the entire body by supporting healthy hormonal function, promoting cardiovascular health, helping to negate the effects of chemotherapy and radiation, lowering blood pressure and cholesterol, and aiding in the detoxification of our bodies.
A 1-ounce (3 tbsp) serving of quality chlorella contains:
Protein—16g
Vitamin A—287% RDA
Vitamin B2—71% RDA
Vitamin B3—33% RDA
Iron—202% RDA
Magnesium—22% RDA
Zinc—133% RDA
In addition, chlorella contains a fair amount of vitamin B1, vitamin B6 and phosphorus. It is way more nutrient dense per gram than other greens, including kale, spinach and broccoli. Chlorella is effective at detoxifying heavy metals, toxins, and radiation from the body by wrapping itself around even stubborn toxins such as lead, cadmium, mercury and uranium, and preventing them from being reabsorbed. Regular consumption of chlorella can also help keep heavy metals from accumulating in our bodies’ soft tissues and organs in the first place. Research continues to reveal that chlorella may also slow the aging process, making you look younger. A study published in the journal Clinical Laboratory revealed that chlorella greatly reduces oxidative stress that can becaused from pollution, stress and a poor diet. The reason chlorella is so effective at producing younger looking skin is because it naturally increases levels of vitamin A, vitamin C and glutathione in your body which eliminates free-radicals and protects your cells. Studies in individuals diagnosed with cancer found that chlorella enhances the action of T cells, helping to fight new abnormal cells.
Because of its ability to absorb radiation and heavy metals, it is essential to ensure that the chlorella you purchased comes from a reputable source, such as Life Give, Giddy YoYo, Organic Burst.
Nut Milk 1L
1C Brazil Nuts, Soaked overnight (These make the creamiest milk and are an excellent source of selenium. You can also use almonds, hemp seeds, macadamia nuts, cashews, walnuts, or even pecans. Change it up to maximize your dietary nutrient variety!)
4-5 cups Clean Water
Optional:
Pure Vanilla
Cinnamon
Stevia (Wholesome, New Root brands)
Yacon Syrup
Essential Oils (doTerra)
Blend well on high speed 40 seconds or more, pour liquid into a nut bag with large jug to catch the milk. Strain through and squeeze out all of the liquid. Keep the nut meal to make raw snacks.
Tips:
*Stores well in fridge for approx. 5 days.
*Use only organic nuts and seeds that have been soaked (germinated). This will allow nutrition to escape the enzyme inhibitors. Conventional nuts and seeds are radiated, left with no nutritional value except fat and fibre.
*Store all soaked nuts in fridge no longer than a week, and rinse daily.
*Drying soaked nuts in a dehydrator will preserve them to store at room temperature again.
*The left over nut meal can be use to make raw cookies, bagels and even burgers!
*Store meal in fridge up to 4 days, you also have the option to freeze or dry in your dehydrator.
Snacks or Light Meals
Nut or Seed Meal Cookies or bagels
Makes 25-27 small cookies
2C nut meal
1/4C Nut milk
1 tsp Flax meal
1tsp cinnamon
1tsp Vanilla
1tbs Yacon Syrup or 1 tsp Stevia or .5 each
-Mix the above together by hand, shape into a small ball shape, then press into cookie shape.
-Dehydrate for 4hrs.
Tips: Can be stored in freezer
Texflex sheet not necessary and cuts down drying time.
Cookie Glaze
2C Cashews (soaked overnight)
1/2 tsp vanilla
1/2 tsp cinnamon
1tbs Yacon or 1tsp Stevia or 1/2 of each
1/4C water or less.
-Blend until silky smooth
-Glaze cookies and dry again for 4 more hours
Cookie Glaze Yogurt
4 probiotics (open and discard gel cap)
1/2C Nut milk
Blend at high speed, pour into container, leave out at room temperature for 12hrs. You can refrigerate for up to 4 days or freeze in individual containers. Layer yogurt with the following options: chia, hemp hearts, walnuts, pecans, sprouted buckwheat, unsweetened coconut flakes, chocolate sauce (Home made that is!)
Nut Meal Almond Butter Bagels
2 C Nut Meal
1/4 C nut milk
1 heaping tablespoon Flax meal
1/2C almond butter (Raw)
Optional: Cinnamon, vanilla, stevia,
yacon syrup to taste
-Mix well with hands (wet hands for easier shaping), form golf ball shape, then press onto texflex sheet and poke hole with finger.
-Dry for 3 hrs. then flip, remove texflex and dry for another 3-6 hours
Tips: Store in fridge or freezer. Can be toasted
Raw Cream Cheeze
4 cups cashews (soaked in water for at least 20 minutes)
2 squeezed lemons
2 cloves garlic
pinch of sea salt
Add water until desired consistency
Add to high-speed blender and blend on highest setting until smooth.
Raw Cheddar Cheeze
4 cups cashews (soaked in water for at least 20 minutes)
2 squeezed lemons
2 cloves garlic
pinch of sea salt
Add water until desired consistency is reached
Add to high-speed blender and blend on highest setting until smooth.
For a cheddar spread, add and blend:
1/4C nutritional yeast
1 Tbsp heaping white miso
1 tbsp ACV
1/2 tsp dry ground mustard
1/2 tsp smoke paprika
1/4 tsp turmeric
To form into a cheddar ball:
Add 1/2 cup refined coconut oil
Place in fridge for 5hrs and roll mixture into a ball.
Raw Nut based feta
4 C almonds slivers (soaked)
2 lemons
2 garlic cloves squeeze
1Tbs salt
1 tsp onion powder
1 tsp dry oregano
1 Tbs refined coconut oil
1/2Tsp dried dill or 2 drops Dill EO
1/4 cup water
– Place all ingredients in blender, blend well. Freeze if not consuming within 1 week.
-Bake at 350 degrees, 40 minutes if desired.
Amazing Feta Cheeze
1 Tofu Block (Always organic and sprouted)
2 Lemons (squeezed)
2Tbs apple cider vinegar
1Tbs Quality salt
1Tbs Onion powder
1Tbs Garlic powder
1Tbs Greek Spices (Oregano marjoram basil and dill)
2 drops of Dill EO
Optional: I Tbs coconut oil
Drain and chop up tofu, add everything into the food processor and pulse.
Tips: Refrigerate 4 hrs before serving. Stores well up to a week, freezes well.
A delicious Greek Salad
Chop tomatoes, cucumbers and red onions add organic black olives and sprouted mung beans.
Dressing: Camelina oil, fresh lemon, quality salt, Dill EO or fresh dill or both, dried oregano.
Gently mix dressing into veggies, crumble up pieces of feta on top.
The Importance of Soaking
Soaking is a must! Here is a list of benefits when we soak our grains, beans, nuts and seeds:
-Remove or greatly reduce phytic acid
-Neutralize enzyme inhibitors
-Eliminate or reduce lectins, gluten, tannins, goitrogens, and other antinutrients that are hard for the body to break down
-Increase in nutrient content, especially vitamin B
-Break down hard-to-digest proteins in grains, making them easily digestible and non-inflammatory
-Increase bioavailability of proteins
-Prevent mineral deficiencies and bone loss
-Decrease amount of digestive energy required, leading to more energy for other activities
*Soaking is required before sprouting can begin*
Sprouted Nuts, Seeds, and Whole Grains the ultimate key to next-level vegan nutrition!
What is Sprouting?
Sprouting is the practice of germinating seeds (including grains, nuts, beans or other kinds of seeds) so that they are easier to digest and their full nutritional profile can be accessed.
-Unsprouted nuts have lower protein content, deficiency of certain essential amino acids, lower protein and starch availabilities, and the presence of certain anti nutrients.
-Anti-nutrients are naturally occurring compounds that are found in plant seeds that interfere with our ability to digest vitamins and minerals within the plants. Anti-nutrients actually have a protective property within plants. They help plants to survive by warding off pests and insects because once ingested, the plant’s predators become somewhat sick. Anti-nutrients also have the job of keeping a seed from sprouting until it’s ripe enough and ready to mature. One of the most well-known and problematic anti-nutrients found in grains, beans, nuts and seeds is called phytic acid.
-By sprouting seeds, nutrients including amino acids (the building blocks of proteins), sugars in the form of glucose, and even vitamins and minerals become more available and absorbable.
-Many people experience digestive problems when eating grains, beans, nuts and seeds. This can lead to inflammation. Sprouting unlocks beneficial enzymes, making grains, seeds, beans and nuts easier on the digestive system. This also helps increase the amount of ‘good bacteria’ in the gut. Sprouting also helps to break down complex sugars and starches, making grains more digestible.
-Sprouting grains can decrease the gluten content, increasing digestibility. It also increases their fibre content.
The Best Types of Sprouts:
Sunflower Greens
Sunflower greens are a nutritional powerhouse packed with powerful antioxidants. They contain high amounts of vitamins A, B complex, C, D, E, and even K. They also contain minerals including calcium, copper, iron, magnesium, potassium and phosphorus making them one of the most nutritionally complete foods on earth.
Pea Shoots
Pea shoot microgreens contain seven times more vita min C than blueberries, eight times more folic acid than bean sprouts, four times more Vitamin A than tomatoes, and up to 69% of high quality bioavailable protein.
Fenugreek sprouts
Fenugreek contains about 75% soluble fiber which simulates a feeling of fullness. It is an excellent source of Vitamin K and is great for treating digestive disorders and inflammation. Consuming fenugreek helps breastfeeding mothers to produce more milk, eases menstruation and PMS symptoms, relieves constipation, minimizes symptoms of menopause, and helps lower cholesterol. Fenugreek boasts of properties enabling it to stimulate the production of insulin in the body to counteract elevated sugar levels in the blood. Research on patients with Type 2 diabetes have shown a much lower level of sugar in their blood streams within 24 weeks of daily consumption of fenugreek.
Alfalfa Sprouts
Alfalfa sprouts are the shoots of the alfalfa plant, harvested before they become the full-grown plant. Because they are so small, the sprouts contain a concentrated amount of certain vitamins and minerals such as calcium, vitamin K and vitamin C. Alfalfa sprouts contain
just 8 calories and 0 grams of fat per cup.
Nuts and Seeds
In addition to being excellent sources of protein (when soaked), nuts and seeds have many other benefits such as vitamins, minerals, and fiber. Although some people are hesitant to eat nuts because they are high in fat, eating nuts can provide a sense of fullness or satisfaction that actually causes you to eat less of other high-calorie, high fat foods. Additionally, nuts are high in essential amino acids and healthy fats, making them an important part of a vegan diet.
The healthiest popular nuts and seeds include:
Almonds
Almonds are a good source of protein, vitamin E, manganese, magnesium, copper, vitamin B2 (riboflavin), and phosphorus. Almonds contain riboflavin and L-carnitine, nutrients that boost brain activity and may also reduce the risk of Alzheimer’s disease. Almonds also lower the rise in blood sugar and insulin after meals.
Cashews
Cashews are high in antioxidants and have a lower fat content than most other nuts; additionally, 75 percent of their fat is unsaturated fatty acids. Cashews are also a good source of monounsaturated fats, copper, and a good source of magnesium and phosphorous.
Flaxseeds – Flaxseeds, also known as linseeds, are an excellent source of omega-3 fatty acids. Flaxseeds may provide anti-inflammatory benefits and protect against some forms of cancer. Flaxseeds are rich in fiber and manganese and are a good source of folate, vitamin
B6 (pyridoxine), magnesium, phosphorous, and copper, and lignan phytonutrients. It’s best to buy whole seeds and grind when you are
ready to consume for maximum antioxidants. A coffee grinder, food processor, or powerful blender will do the job.
Pumpkin seeds / pepitas
Green hulled pumpkin seeds (also called pepitas) are a good source of the essential fatty acids, potassium, phosphorous, magnesium, manganese, zinc, iron, and copper, protein, and vitamin K.
Sesame seeds
Sesame seeds and tahini are rich in beneficial minerals. Not only are sesame seeds a very good source of manganese and copper, but they are also a good source of calcium, magnesium, iron, phosphorous, vitamin B1 (thiamin), zinc, dietary fibre, and healthy (monosaturated) fats. They contain powerful antioxidants called lignans, which are also anti-carcinogenic. Sesame contains one lignan unique to it called sesamin. The nutrients in sesame seeds are better absorbed if they are ground or pulverized before consumption.
Sunflower seeds
Eating sunflower seeds may help provide anti-inflammatory and cardiovascular benefits, lower cholesterol, and prevent cancer. Sunflower seeds are an excellent source of vitamin E. Sunflower seeds are also an excellent source of linoleic acid (an essen-
tial fatty acid), dietary fibre, protein, and minerals such as magnesium and selenium, and are high in cholesterol-lowering phytosterols.
Walnuts – Walnuts are an excellent source of omega-3 essential fatty acids, and a good source of manganese and copper. Walnuts are also an important source of healthy (monounsaturated) fats. Walnuts also have bio-available melatonin, which helps regulate sleep. Wal-
nuts also contain l-arginine, which is an essential amino acid that the body uses to produce nitric oxide, necessary for keeping blood vessels flexible.
Chia Seeds
Chia seeds are a convenient source of protein, healthy fats, dietary fibre, minerals, vitamins, and antioxidants. They have similar health benefits to flax seeds but do not have to be ground prior to consumption, and have a longer shelf life. When analyzing omega 3 to 6 ratios, chia seeds have the optimal ratio due to their high concentration of the plant-based omega 3 fat ALA (alphalinolenic acid). Recent research indicates that the body is able to convert ALA into DHA/EPA very quickly. Chia seeds are very antiinflammatory and support healthy cholesterol levels. Chia seeds form a gel-like texture when combined with a liquid, leading to feelings of satiety, making them a great weight-loss snack. 2 tbsp of chia seeds provides 18% RDA calcium, 35% phos phorus, 24% magnesium, 50% manganese. These minerals are essential for bone health, energy metabolism, and DNA synthesis. Chia seeds are one of the most powerful dietary anitoxidant sources.
Chia Recipes
Chia Seed Pudding
When chia seeds are soaked in water or plant mil
ks, they take on a tapioca-like texture. Add some cinnamon or other spices and a bit of stevia or bacon for sweetness (optional) and you’ll have a pudding-like treat that can be eaten morning, noon or night.
For added crunch, add:
sliced raw almonds, granola (sugar free), or other nuts to the top.
Pudding Parfait
1/3 cup chia seeds
1 cup coconut milk
1 tbsp Yakon
1/2 tsp. vanilla extract
1/2tsp cinnamon powder
Procedure:
1. Measure out chia seeds, coconut milk, extracts, cinnamon and yacon. Mix well and refrigerate for at least 30 minutes or preferably overnight so the chia seeds ab sorb the moisture and become thick and gelatinous, like a pudding.
2. Spoon into a glass or parfait cup.
3. Add your favorite toppings and enjoy.
4. Optional: try topping with cashew yogurt from above recipe
Chia Spread
You can blend chia seeds with berries and stevia to make your own home made jam. You won’t need pectin because chia seeds gel-up just fine on their own.
Healthy “Breading”
If you’re looking for a healthy, gluten-free breading, try chia seeds blended with finely ground nuts and your choice of spices for a delicious breadcrumb replacement.
Body Scrub
Chia seeds work well as an exfoliant and buffing agent to add to your beauty care routine
Ingredients:
1/4 cup coconut oil
1 teaspoon lemon juice
1 tablespoon chia seeds
Method:
1. Mix the ingredients together and store in a clean jar.
2. To use, dampen face and apply scrub in a circular motion to damp face.
3. Allow the mixture to set for two minutes before using a wet washcloth to remove.
4. Splash cold water on your face when you’ve finished.
5. Store in fridge for 3-5 days.
Chia Post-Workout Drink
Chia seeds are known for enhancing strength and vigour, so try adding them to your pre- or postworkout protein shake, or drinking them in water with some lemon/lime and stevia.