A note about the pictures!
I have included some pictures on this page to help you with your journey. All the pictures are of meals my children have invented for me, and have then taken photos of - so please forgive the quality of them. The purpose of including them is so you can see what you can create with a little imagination and a little appreciation of simple principles. Have fun creating and please share your photos .... I would love to add them to the page with your recipes!
Low Fat Raw Food Diet Ideas
Yummy salad my daughter invented for my birthday.
When eating a low fat raw food diet, you are potentially avoiding a range of fatty vitamins and minerals. Vitamin E and the omega oils are the first ones many will think off. Nature provides these in leafy greens, but you will need to eat a lot of them to make up the short fall. Please bear this in mind and eat plenty of a wide variety of leafy greens in your diet. Variety is the key word here. dandelions, nettles, salad leaves, rocket, purslane,.... these are all good greens to include in your diet.
When you consider a low fat raw food diet, you are basically eating large amounts of raw fruits and vegetables. Whilst an animal would eat them in their natural state and have no problem with it, us humans seem to not be able to do what we were intended to long term. We need our food to look like something else, otherwise we just get fed up with it. Well that is okay. Here is a selection of recipes I have used over the years. I will add to them as time goes on.
I have set recipes out under the meal headings. Do not feel limited to only eat a smoothie at breakfast and a salad for tea. There are many occasions I fancy a salad for breakfast, and have a juice etc for my evening meal. Trust how you feel!
When you consider a low fat raw food diet, you are basically eating large amounts of raw fruits and vegetables. Whilst an animal would eat them in their natural state and have no problem with it, us humans seem to not be able to do what we were intended to long term. We need our food to look like something else, otherwise we just get fed up with it. Well that is okay. Here is a selection of recipes I have used over the years. I will add to them as time goes on.
I have set recipes out under the meal headings. Do not feel limited to only eat a smoothie at breakfast and a salad for tea. There are many occasions I fancy a salad for breakfast, and have a juice etc for my evening meal. Trust how you feel!
A note
If you have requested a hair test, please bear in mind this is a guide, and some items may change upon seeing your results.
Food Prep Time Savers
If you are preparing and chopping and grating, and whizzing and blending on a daily basis, it can get a little much. But raw food keeps for a couple of days when prepared, so it makes sense to grate, prep a little extra at a time.
If you have a food processor, you could use this to chop and grate your veggies in advance.
Another hot tip is to prep salad when you buy it. So wash it and put it in a bowl with some cherry tomatoes etc and cover to keep fresh. Then when you want to eat, voila, the meal is magically prepared in the fridge for you.
Smoothies and Juices ... these can seem quite and effort when you start out (but believe me they are actually and investment!!!), so if you are preparing for one, please prepare a little extra, so you can have a shot of juice / smoothie the next day - fo free!!! (I do like buy one, get one free, don't you!!!)
If you are the only one raw in the family, but want to make healthy suggestions to your loved ones, why not put pretty bowls of salads on the table centre for every one to help themselves to. They will soon get the idea.... and may end up 40 to 50 % raw before you know it!
If you have a food processor, you could use this to chop and grate your veggies in advance.
Another hot tip is to prep salad when you buy it. So wash it and put it in a bowl with some cherry tomatoes etc and cover to keep fresh. Then when you want to eat, voila, the meal is magically prepared in the fridge for you.
Smoothies and Juices ... these can seem quite and effort when you start out (but believe me they are actually and investment!!!), so if you are preparing for one, please prepare a little extra, so you can have a shot of juice / smoothie the next day - fo free!!! (I do like buy one, get one free, don't you!!!)
If you are the only one raw in the family, but want to make healthy suggestions to your loved ones, why not put pretty bowls of salads on the table centre for every one to help themselves to. They will soon get the idea.... and may end up 40 to 50 % raw before you know it!
Breakfasts
A Green smoothie a day keeps the doctor away ;0)
Before you start your breakfast, I recommend having a mug of hot water with a slice of lemon in it. It is a great way to wake up the digestion (and wake you up too!).
Breakfast is the most important meal of the day ( or so they say! ) there are many things you can have for breakfast. Salads are a great breakfast. You could try whizzing up some strawberries with a little lemon juice / mango for a really fruity salad sauce serving, or use your favourite greens and sprouts.
Smoothies are fun .... you can put what ever you want in and blend it! The one pictured to your left is one my 8 year old made .... spinach, banana, pineapple and green stuff.... there is bee pollen sprinkled on top. My girls have decorated smoothies with dried goji berries, chopped fruits and made all sorts of patterns with them, another great way to get younger family members into super eating and super foods. If you like a thin drink add extra water, if you like a thick smoothie, you can add extra ice.
Other great recipe ideas are:
Blueberry, banana and strawberry with green stuff and apple juice.
Coco mango - mango, coconut water, handful of greens of your choice, blend
Pineapple, Mixed berries, Banana, Green stuff, a little cinnamon, a few greens of your choice and water.
Fresh Squeezed orange juice, pineapple, green stuff, banana and a little water to thin.
Banana Cooler use banana, strawberries, fresh mint leaves, green stuff, water to taste and blend
Green stuff is a wonderful blend of super herbs, this is generally held in stock, please use the contact form to enquire or order.
Try experimenting with other ingredients, such as coconut water, cucumber, celery, lambs quarters (corn salad), watercress (a bit peppery and full of iron)... the sky is your limit. I often add left over cold herbal teas to my smoothie (you know the the ones you make your self to drink then don't quite get chance to finish!!!!)
DO .... keep a note book handy in the kitchen to start your own creations recipe book.... you want to have pen and paper ready for those "WOW what did I put in that!" moments.
If a smoothie is not your thing, how about a fruit salad, or just a fruit bowl to pick at. Fruit salad can taste different every time you make one, and need not be expensive, just work on what is most in season, and add a taste of finely chopped fruits that are more expensive and base it with a juicy fruit, such as orange or grapefruit. Keep a bowl in the fruit salad in the fridge for hungry moments. If you have children in the family, ask them to help you chop up simple fruits to keep you company (and they will probably have to taste it whilst making it too!!)
Juicing
If you prefer not to eat, a juice is a great breakfast. I love to juice of an evening, when I seem to have a little more time and am not chasing the day. Then when I wake up in the morning, their is a yummy juice magically waiting for me!!
My favourite blend is parsley, carrot, apple, lemon (skin and all), courgette (especially when they are in season) celery, and small beetroot.
A sweeter blend is apples, oranges, cucumber, parsley, carrots and a pinch of wild greens from the garden (add more for a greener juice) and if liked a few berries to sweeten.
You can put what ever you want in a juice .... just alternate soft pulpy fruit / leaves with harder roots. Lemons and limes break up earthy tastes and oranges, grapefruit and apples sweeten (so do berries, but they are more expensive!). Try adding a little ginger for warming up winter days, or a little piece of chilli!!!
Breakfast is the most important meal of the day ( or so they say! ) there are many things you can have for breakfast. Salads are a great breakfast. You could try whizzing up some strawberries with a little lemon juice / mango for a really fruity salad sauce serving, or use your favourite greens and sprouts.
Smoothies are fun .... you can put what ever you want in and blend it! The one pictured to your left is one my 8 year old made .... spinach, banana, pineapple and green stuff.... there is bee pollen sprinkled on top. My girls have decorated smoothies with dried goji berries, chopped fruits and made all sorts of patterns with them, another great way to get younger family members into super eating and super foods. If you like a thin drink add extra water, if you like a thick smoothie, you can add extra ice.
Other great recipe ideas are:
Blueberry, banana and strawberry with green stuff and apple juice.
Coco mango - mango, coconut water, handful of greens of your choice, blend
Pineapple, Mixed berries, Banana, Green stuff, a little cinnamon, a few greens of your choice and water.
Fresh Squeezed orange juice, pineapple, green stuff, banana and a little water to thin.
Banana Cooler use banana, strawberries, fresh mint leaves, green stuff, water to taste and blend
Green stuff is a wonderful blend of super herbs, this is generally held in stock, please use the contact form to enquire or order.
Try experimenting with other ingredients, such as coconut water, cucumber, celery, lambs quarters (corn salad), watercress (a bit peppery and full of iron)... the sky is your limit. I often add left over cold herbal teas to my smoothie (you know the the ones you make your self to drink then don't quite get chance to finish!!!!)
DO .... keep a note book handy in the kitchen to start your own creations recipe book.... you want to have pen and paper ready for those "WOW what did I put in that!" moments.
If a smoothie is not your thing, how about a fruit salad, or just a fruit bowl to pick at. Fruit salad can taste different every time you make one, and need not be expensive, just work on what is most in season, and add a taste of finely chopped fruits that are more expensive and base it with a juicy fruit, such as orange or grapefruit. Keep a bowl in the fruit salad in the fridge for hungry moments. If you have children in the family, ask them to help you chop up simple fruits to keep you company (and they will probably have to taste it whilst making it too!!)
Juicing
If you prefer not to eat, a juice is a great breakfast. I love to juice of an evening, when I seem to have a little more time and am not chasing the day. Then when I wake up in the morning, their is a yummy juice magically waiting for me!!
My favourite blend is parsley, carrot, apple, lemon (skin and all), courgette (especially when they are in season) celery, and small beetroot.
A sweeter blend is apples, oranges, cucumber, parsley, carrots and a pinch of wild greens from the garden (add more for a greener juice) and if liked a few berries to sweeten.
You can put what ever you want in a juice .... just alternate soft pulpy fruit / leaves with harder roots. Lemons and limes break up earthy tastes and oranges, grapefruit and apples sweeten (so do berries, but they are more expensive!). Try adding a little ginger for warming up winter days, or a little piece of chilli!!!
Snacks
There are times between meals when you are hungry, the question is how hungry. If you are a little peckish, ask yourself do you really need to eat, will a few vegetable sticks or pieces of fruit suffice. yes, great nibble on some fruit and veg, if no.... then consider having a full salad or a smoothie..... it is better to eat a meal than keep picking, A meal may set you up for the rest of the day, where as picking may mean you pick all day and do not eat properly. If you are a slow metaboliser, and you need frequent meals, then make sure you plan this into your day.
Snack ideas
Snack ideas
- a dip of your choice with vegetable crudities, salad leaves or sprouts (or all
of them!!) - a small bunch of grapes
- a punnet of
berries - a small portion of smoothie
- a glass of vegetable juice
- a banana
- a couple of carrots
- cauliflower and broccoli pieces with dip
- sprouted pulses
- sunflower sprouts
Mains
Main courses need to be fun and enjoyable - they should not be a bind. So make a list of all the ingredients you enjoy and like to eat (and are good for you!!)
Now ask yourself, how do you like to eat them, do you like them whole and crunchy, smooth and pureed, finely chopped, grated, spiralised .... great - you have just increased your options.
now think about the combinations and how they all fit together .... do you like dry foods, sauces, dressings, dips, salsas?
Do you like spicy, sweet, herby, salty, bitter, vinegary, citrus?
Great - you are ready to explore recipes you will like!
I have bought so many recipe books over the years - not a single book suits all my needs ..... except one, and that is the one I have gradually put together myself. So I urge you to do this for too.... build your own recipe book / file / folder with all your favourite makes and creates.
Ingredients to consider
carrots, parsnips, celariac and roots
tomatoes
squash
cucumbers
radish
spring onions
fennel
celery
garlic
salad leaves (including chicory, cos, little gem, etc)
wild edibles (make sure you know what they are first
sprouted pulses (chick peas, mung beans, lentils, alfalfa, fenugreek (great curry taste), broccoli, radish....)
microgreens (cress, sunflower sprouts....)
nutritional yeast (adds a hint of cheesy flavour)- use a pinch of this as a topping to salads
spices - cayenne, turmeric, cinnamon, ginger, nutmeg.....)
Himalayan salt
leafy herbs
fruit - berries, grapes, segments of orange or grapefruit, grated apple or pear...
sprouted wild rice
if you are part raw or transitioning, you can serve with:
baked potato / sweet potato
cooked quinoa
cooked rice
cooked millet (can have millet mash as a variation)
oven baked root veg "fries"
steamed new potatoes
Here are some of mine
PASTA ALTERNATIVES
Using your vegetable peeler, peel lengths of your courgette/ carrot / beetroot etc to make "pasta ribbons". Alternatively you can use a spiraliser, or carefully grate the length of the vegetable for a more spaghetti style noodle. Using one or a blend of the colours to create your base, now you need to add a sauce.
Pasta sauce
this is my favourite raw tomato based sauce
put half a courgette - chopped
a stick of celery - chopped
a couple of spring onions - chopped
a raw tomato - chopped
4-8 sundried tomatoes (soaked for 30 mins ideally) - chopped
a small handful of coriander
a large pinch of cayenne
juice of 1/2 to 1 lemon to taste
blend these ingredients up to a chunky sauce - taste test and adjust the flavour accordingly
you can alter the ingredients by adding carrot etc or change the flavour by adding a little ginger and curry powder ... experiment and enjoy. Serve over the "pasta" with sprouted pulses of your choice
Raw soup
you could really call this a vegetable smoothie!! find a base you like and ring the changes with it. My favourite base is
1 courgette - chopped
2 sticks of celery - chopped
2 tomatoes - quartered
a few sundried tomatoes
a couple of chopped spring onions
put these in your blend and whizz till smooth. If you have a vitamix, it will be a little warm, if you prefer warm food you can briefly warm it either in a jug over a pan of hot water, or directly in a pan over a low heat source until just warm. Keep stirring to minimise the heating time.
To this you can play with seasonings, vegetables (such as carrot, pepper, garlic etc) and herbs.. the more you use the recipes, the more confident you will become in playing with them.
serve with a few salad leaves or sprouts sprinkled on top to garnish- and remember to chew - it helps your digestion!
Salads
A salad is a really important meal, it can be what ever you want it to be.
I like to serve a bed of leaves with chopped up tomato
Now ask yourself, how do you like to eat them, do you like them whole and crunchy, smooth and pureed, finely chopped, grated, spiralised .... great - you have just increased your options.
now think about the combinations and how they all fit together .... do you like dry foods, sauces, dressings, dips, salsas?
Do you like spicy, sweet, herby, salty, bitter, vinegary, citrus?
Great - you are ready to explore recipes you will like!
I have bought so many recipe books over the years - not a single book suits all my needs ..... except one, and that is the one I have gradually put together myself. So I urge you to do this for too.... build your own recipe book / file / folder with all your favourite makes and creates.
Ingredients to consider
carrots, parsnips, celariac and roots
tomatoes
squash
cucumbers
radish
spring onions
fennel
celery
garlic
salad leaves (including chicory, cos, little gem, etc)
wild edibles (make sure you know what they are first
sprouted pulses (chick peas, mung beans, lentils, alfalfa, fenugreek (great curry taste), broccoli, radish....)
microgreens (cress, sunflower sprouts....)
nutritional yeast (adds a hint of cheesy flavour)- use a pinch of this as a topping to salads
spices - cayenne, turmeric, cinnamon, ginger, nutmeg.....)
Himalayan salt
leafy herbs
fruit - berries, grapes, segments of orange or grapefruit, grated apple or pear...
sprouted wild rice
if you are part raw or transitioning, you can serve with:
baked potato / sweet potato
cooked quinoa
cooked rice
cooked millet (can have millet mash as a variation)
oven baked root veg "fries"
steamed new potatoes
Here are some of mine
PASTA ALTERNATIVES
Using your vegetable peeler, peel lengths of your courgette/ carrot / beetroot etc to make "pasta ribbons". Alternatively you can use a spiraliser, or carefully grate the length of the vegetable for a more spaghetti style noodle. Using one or a blend of the colours to create your base, now you need to add a sauce.
Pasta sauce
this is my favourite raw tomato based sauce
put half a courgette - chopped
a stick of celery - chopped
a couple of spring onions - chopped
a raw tomato - chopped
4-8 sundried tomatoes (soaked for 30 mins ideally) - chopped
a small handful of coriander
a large pinch of cayenne
juice of 1/2 to 1 lemon to taste
blend these ingredients up to a chunky sauce - taste test and adjust the flavour accordingly
you can alter the ingredients by adding carrot etc or change the flavour by adding a little ginger and curry powder ... experiment and enjoy. Serve over the "pasta" with sprouted pulses of your choice
Raw soup
you could really call this a vegetable smoothie!! find a base you like and ring the changes with it. My favourite base is
1 courgette - chopped
2 sticks of celery - chopped
2 tomatoes - quartered
a few sundried tomatoes
a couple of chopped spring onions
put these in your blend and whizz till smooth. If you have a vitamix, it will be a little warm, if you prefer warm food you can briefly warm it either in a jug over a pan of hot water, or directly in a pan over a low heat source until just warm. Keep stirring to minimise the heating time.
To this you can play with seasonings, vegetables (such as carrot, pepper, garlic etc) and herbs.. the more you use the recipes, the more confident you will become in playing with them.
serve with a few salad leaves or sprouts sprinkled on top to garnish- and remember to chew - it helps your digestion!
Salads
A salad is a really important meal, it can be what ever you want it to be.
I like to serve a bed of leaves with chopped up tomato
Puddings
Simple fruit salads are a delight to refresh the palate. You can ring the changes by blending frozen fruit such as mango or bananas with fresh fruit of the same variety for simple sorbets. To make a ripple icecream, stir some blended rasberries through some thick fresh made sorbet and then freeze for 15 minutes or so until ready to serve.
to add a little finesse, decorate with fresh fruit.
to add a little finesse, decorate with fresh fruit.
Beverages
If you are trying to give up coffee, then a maca late may be just what you need. Blend a little maca with a fresh banana and a little water and carob to make a frothy drink that picks you up in the morning. Chamomile tea is a great relaxing tea. Fennel tea is wonderful with meals to help you digest your food and nettle tea is moth therapeutic for gout and iron deficiency (and nursing mums too).
To help pick you up at the very start of the day try a slice of lemon with hot water.
To help pick you up at the very start of the day try a slice of lemon with hot water.