Page 7 - Jan Feb 2015

by Audrey Fontaine, Holistic Health Counselor
Easy Raw Food Preparation at Home
A lot of people hear the term “raw foods” and think they would be limited to carrot and celery sticks or a basic salad. However there are endless possibilities to what can be created utilizing raw food ingredients and preparations. The main tools in a raw food kitchen include a high-speed blender, a food processor and a dehydrator. These tools allow one to create a variety of taste combinations and textures which resemble foods that we are more accustomed to eating. Some favorites of mine include raw pizza, lasagna, tacos, Pad Thai, zucchini “pasta” with marinara, pecan pie, banana blueberry pancakes, apple zucchini muffins, carrot cake, coconut macaroons, kale chips and hummus.
I personally begin my day with a raw green smoothie, have a large salad for lunch (rotating ingredients from day to day), and then include some raw items along with a cooked dinner. My snacks are typically raw gluten free crackers (nut & seed based), nut & fruit bars or fresh fruits and vegetables. I dehydrate my own cookies, crackers, muffins, kale chips and other snacks. Home dehydrated snacks are more economical and fresher than store bought versions, and you also have better control over the ingredients.
Protein is plentiful in raw nuts and seeds, which are ideally soaked (or sprouted) in pure water for a few hours before using
to remove “enzyme inhibitors”, making them more digestible and turning them into a “living food”. The term living food refers to a seed or grain in which the growing process has been started. True whole grains (ideally gluten free) such as buckwheat, quinoa or
oat groats can be sprouted and mixed with fresh or dried fruit for
a hearty breakfast to replace cereals. Legumes such as lentils, peas and mung beans, as well as seeds of broccoli, fenugreek, mustard and leafy green varieties also are good for sprouting. Sprouts are nutritional powerhouses, as they are much higher in nutrients than their adult counterparts.
Raw versions of “baked goods” primarily use nuts and seeds
to replace grains, which are mixed with fruits and/or vegetables depending on the recipe. Most raw food sweet treats on the market are sweetened with agave nectar, which used to be considered the ideal low glycemic sweetener. However agave has been under scrutiny over the past couple of years regarding this claim. I recommend sweetening items with either fresh fruit (bananas are good) or dried fruits (dates are a favorite of mine).
Pasteurization destroys most of the vitamins, minerals and enzymes in juices and nut milks (dairy alternatives), so it is best to drink these freshly pressed. Vegetable and fruit juices should be consumed within an hour of pressing to avoid oxidation, whereas
fresh nut milks will keep up to 4 days in the refrigerator.
Raw cacao is chocolate in its most natural form, available
in powder, nibs or whole bean form. Try adding a couple
of tablespoons of cacao nibs to your green smoothie for a
nice “chocolate shake”. It has many vitamins, minerals and phytonutrients to elevate one’s mood and increase energy without caffeine.* When chocolate is heated and mixed with sugar, dairy products and other ingredients it actually becomes detrimental to one’s health.
Here are a few tips on ways to increase your consumption of raw foods:
* Begin your day with a green smoothie
* Eat a large (dinner plate sized) salad for lunch
* Make your own healthy salad dressings, trying new ones often
for flavor variety
* Experiment with raw dinner entrée recipes like zucchini pasta
or lasagna
* Choose fresh fruit for snacks or desserts
* Make your own energy bars to replace candy or processed
protein bars
* Use dairy substitutes made from nuts and seeds to replace
milk, cheese, ice cream...
* Dehydrate kale chips, crackers or cookies to keep on hand
(these store well for up to a month)
* Join a Raw Food Meetup group (such as Sonoma Raw) to
connect with like-minded people while sharing healthy food, ideas and recipes
Please contact me if you would like a complimentary one- hour holistic health consultation. I specialize in helping my clients find healthier substitutes for the foods they are used to eating, and would be honored to have the opportunity to help you on your path towards greater wellness!
Audrey Fontaine is a Certified Holistic Health Counselor educated through the Institute for Integrative Nutrition and certified
through the American Association of Drugless
Practitioners. She provides support for individ-
uals and groups to create happier, healthier lives through proper nutrition and lifestyle balancing. Audrey is happy to offer a complimentary one- hour consultation to review your health history and help you establish personalized goals. You may contact Audrey at (831)521-8864 or au- drey@audreyfontaine.com, and learn more about her approach at www.audreyfontaine.net.
March/April 2015
The Wave
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