Eat Raw, Eat Well!

Eat Raw, Eat Well
400 Raw, Vegan and Gluten-Free Recipes
by Douglas McNish
Paperback, 384 pages

"The traditional raw food diet is vegetarian or vegan. The term "raw food" typically refers to any unprocessed whole food in its purest form."

In my home we are omnivores, which, rather than meaning we eat everything, means that we have days that we eat meat, days that we eat veggie or vegan, and even days that we eat raw foods.

Eat Raw, Eat Well goes beyond salads to explore a broad wealth of dishes that are both nutritious and delicious. Eating raw gives one sense of renewed vitality - you are eating foods in their most wholesome state, without losing essential nutrients that cooking can destroy.

Most importantly, Doug shows you how living a raw life can be simple, and can include your favourite foods! Raw vegan Alfredo sauce, nachos, or pizza anyone?

With Doug's help equipping your kitchen and sourcing great raw ingredients, you can incorporate raw foods into your life and enjoy the health benefits of unprocessed foods.

Contents include:

Introduction

Raw Food Know-How

Equipping a Raw Food Kitchen

***

Breakfast

Smoothies, Juices and Other Drinks

Dips and Spreads

Soups

Salads and Dressings

Sauces and Condiments

The Main Event

Sides and Small Plates

Snacks and Breads 

Desserts

***

Buying Raw Ingredients

Online Sources for Certified Raw Food Products

Index

Mango, Jicama, Pumpkin Seed and Fresh Herb Salad
(page 154)

This light yet intense salad is bursting with fresh summer flavors and interesting textures. It is sure to impress your guests at a dinner party or Saturday afternoon picnic.

Makes 2 main-course or 4 side salads

2 cups sliced peeled jicama 500 mL
1 cup sliced peeled mango 250 mL
1⁄2 cup raw pumpkin seeds 125 mL
2 tbsp freshly squeezed lime juice 30 mL
2 tbsp cold-pressed (extra virgin) olive oil 30 mL
1⁄4 cup chopped parsley leaves 60 mL
1⁄4 cup chopped cilantro leaves 60 mL
1⁄4 cup chopped basil leaves 60 mL
Pinch fine sea salt Pinch

1. In a serving bowl, toss jicama, mango, pumpkin seeds, lime juice and olive oil until evenly coated. Set aside to macerate for 15 minutes. Add parsley, cilantro, basil and salt and toss gently. Serve immediately or cover and refrigerate for up to 3 days.

Tips

To peel and chop a mango, cut a small slice from the top and bottom of the fruit to make flat ends. Using a vegetable peeler, carefully peel away the skin. Stand mango upright on a cutting board. Using a chef’s knife, run the blade through the flesh, taking approximately three slices from each of the four sides. When you are close to the stone, use a paring knife to remove any remaining flesh from around the middle.

Pumpkin seeds provide an impressive array of nutrients. They contain healthy poly- and monounsaturated fats, protein, fiber, iron, magnesium, potassium, zinc, manganese, thiamine (vitamin B1) and vitamin E — not bad for the seeds of a common squash.

Excerpted from Eat Raw, Eat Well by Douglas McNish © 2012 Robert Rose Inc. www.robertrose.ca Reprinted with permission. All rights reserved.

 
Pesto-Coated Carrot and Parsnip Fettuccini
(page 236)

This dish is a great way to get as many healthy ingredients into your body as possible without having to sacrifice any of the things you love. The softness of the root vegetables makes it reminiscent of traditional al dente pasta.
Makes 2 servings

3 large carrots, peeled 3
3 large parsnips, peeled 3
1 tbsp cold-pressed (extra virgin) olive oil 15 mL
1⁄4 cup freshly squeezed lemon juice, divided 60 mL
1½ tbsp fine sea salt, divided 22 mL
3⁄4 cup cold-pressed hemp oil 175 mL
1⁄2 cup raw shelled hemp seeds 125 mL
3 cloves garlic 3
3 cups chopped fresh cilantro leaves 750 mL

1. Using a vegetable peeler, peel carrots and parsnips into long, thin strips, dropping into a bowl as completed (see Tips, left.) Add olive oil, 1 tsp (5 mL) lemon juice and 1⁄4 tsp (1 mL) salt and toss until vegetables are well coated. Set aside for 10 minutes, until softened.

2. In a food processor fitted with the metal blade, process hemp oil and seeds, garlic and remaining lemon juice and salt, until somewhat smooth but the hemp seeds retain some texture. Add cilantro and process until chopped and blended, stopping the motor once to scrape down the sides of the work bowl. Add pesto to fettuccine, toss well and serve.

Tips

Peeling the vegetables lengthwise produces the long, thin strips required for this recipe. For best results use a Y-shaped (slingshot) vegetable peeler. When using a regular peeler, you can glide down the length of the vegetable to make one long, thin strip.

If you prefer, combine the ingredients for the marinade in a small bowl before tossing with the vegetables, to ensure even integration.

Excerpted from Eat Raw, Eat Well by Douglas McNish © 2012 Robert Rose Inc. www.robertrose.ca Reprinted with permission. All rights reserved.

Pecan Pie
(page 354)

This heavenly dessert is definitely decadent — creamy, luscious and smooth. This is a great recipe to make for people who are new to raw food, because it is so rich and delicious it’s sure to make a convert of even the most skeptical guest.

Makes 16 servings

• 10-inch (25 cm) springform pan

Filling

4 cups pecans, soaked (see Tips) 1 L
1 cup filtered water 250 mL
1 cup raw agave nectar 250 mL
1 cup melted coconut oil (see Tips) 250 mL
2 tbsp ground cinnamon 30 mL
2 tsp raw vanilla extract 10 mL

Crust

2 cups whole raw almonds 500 mL
6 chopped pitted soft dates 6
2 tbsp raw agave nectar 30 mL
Pinch sea salt Pinch

1. Filling: In a blender, combine soaked pecans, water and agave nectar. Blend at high speed until smooth. Add coconut oil, cinnamon and vanilla and blend until smooth and creamy.

2. Crust: In a food processor fitted with the metal blade, pulse almonds until crumbly. Add dates, agave nectar and salt and pulse until combined, with no large pieces of almonds or dates remaining. Press into bottom of springform pan and set aside.

3. Assembly: Pour filling over crust and freeze for 5 to 6 hours or until firm. About half an hour before you are ready to serve, remove from the freezer (pie needs to be soft enough to slice). Serve immediately. Transfer leftovers to an airtight container and refrigerate for up to 5 days.

Tips

To soak the pecans for this recipe, place them in a bowl and cover with 8 cups (2 L) water. Cover and set aside to soak for 30 minutes. Drain, discarding remaining water.

Coconut oil is solid at room temperature. It has a melting temperature of 76°F (24°C), so it is easy to liquefy. If you have a dehydrator, place the required amount in a shallow dish and warm at 100°F (38°C) for 15 minutes or until melted. If you do not have a dehydrator, place a shallow glass bowl over a pot of simmering water.

Excerpted from Eat Raw, Eat Well by Douglas McNish © 2012 Robert Rose Inc. www.robertrose.ca Reprinted with permission. All rights reserved.