GoRawMagazine Issue001 July 20131

GoRaw!
ISSUE 1 | JULY 2013 Raw inspiration, recipes & know-how for creating an extrawdinary life
EQUIP YOURSELF
This simple checklist will get you started
MY EXTRAWDINARY LIFE TRAVELLING RAW

How to do it the organised way
Meet Jeff Ng, The Asian Raw Chef
RECIPE SHEETS
18
Stories of RAW TRANSFORMATION

Inside
to print out & keep
DELICIOUS RECIPES RAW TRANSFORMATIONS Real-People, real-lives Ask the experts Raw kids
Welcome
To those of you who already know me, it will come as no surpriseto hear how excited I am about this very first issue of Go Raw! magazine. Borne of my desire to make raw food easy and accessible for everyone everywhere (we are truly international this first issue is going out to no less than 50 countries), I believe that we have done a fantastic job of starting as we mean to go on. This is the raw food magazine that you really can pass on to your brother/sister, parent, neighbour, work colleague (etc.) and feel confident that theyre going to be genuinely inspired about the thought of introducing more raw food to their diet. This is our promise: To make raw food the most easy and enticing eating choice on the planet. Its been a long time coming, and its time. In fact, honestly, I think its well beyond time; its positively overdue. Go Raw! takes a stand for raw food becoming mainstream. My thinking behind this is simple: how crazy is it really, to want to look good, feel great, have enough energy to get through a day (and moreover to create a great day and still have energy left at the end of it) and to be the most healthy, happy, energetic version of ourselves? It seems bizarre to me that we as human beings would settle for anything less, and yet most of us do However, most people (including those close to us) simply dont know what else there is or if they do, how to make it work in their own life. And so its time for this to change, and Go Raw! will speak to anyone looking to become happier and healthier, and who, deep down or totally consciously, may dream of living an extrawdinary life as a result. Indeed, extrawdinary is my vision for you. In fact, extrawdinary is my vision for everyone. I personally started on this journey 21 years ago and have never doubted its efficacy for a second, because this very normal, shy but passionate young woman has become her own version of extrawdinary over the years (largely thanks to the dietary changes I made), and as clichd as it sounds, if Icando it, so can you. The truth is that for every meal that we choose raw, the ripple effect is more vast and far-reaching than any of us can possibly know or imagine. Not just for ourselves and our own potential, but truly for the planet as awhole. If you are new to raw food, I recommend that you start by going raw for yourself. Be as selfish as you like because truly everyone gets to benefit! The more alive, excited and inspired you feel by what you eat and the life you are creating because of it, the more you inspire others to do the same. In doing it for yourself, you really do do it for all of us. Whether its a smoothie instead of a coffee, or a full-blown transition to a raw food lifestyle; for me personally its not about how raw you go. For me, its about how much will you allow yourself to be truly nourished by what nature has prepared for you, how much genuine goodness you will allow into your body and your life, and ultimately what you will do withthat. And later on, when your well is full, one day you might just find yourself thinking, how much good can I give back to the world? because you will have so much more to give than you do today. Wherever you stand right now in raw food virgin territory or as a long-time raw food lover Go Raw! is for YOU. My desire for you is to drink this issue up, to take what you need and bring it alive within your life so that you can look and feel the way that you really want to look andfeel. So without further ado, once again welcome, and I hope Go Raw! inspires you to become even more extrawdinary than you already aretoday. Radiantly yours,
Karen Knowler
Founder & publisher
What started as a personal vision for myself has become my visionfor humanity.
go raw! magazine issue 1 JULY 2013
In this issue
PRINT-OUT-&-KEEP RECIPES
3 BOOK REVIEW Good Raw Food Recipes by Judy Barber 4 SIMPLE BREAKFAST
Fresh Fruit Salad with Macadamia Cream
RAW INSPIRATION
22 EQUIP YOURSELF!
Your Raw Kitchen Starter Checklist
23 RAW NUTRITION
Magnesium
5 BEAUTIFUL BREAKFAST
Vanilla & Blackberry Chia Porridge
24 RAW INGREDIENTS
Cacao
6 KIDS BREAKFAST
Vanilla Honey Heaven
25 MY RAW KITCHEN
Deborah Durrant, UK
7 MAN-FRIENDLY BREAKFAST
Hemp Granola
27 RAW TRANSFORMATION STORY

Alicia Morrow, USA
8 QUICK & EASY LUNCH AT HOME

Mango, Tomato & Avocado Bowl
29 RAW TRANSFORMATION STORY

Donna Kasuska, USA
9 LADIES WHO LUNCH

Vegetable Teriyaki with Riesling
31 MY RAW LIFESTYLE
Iris Huebler, New Zealand
10 ADULT LUNCHBOX Go Raw! is published by Karen Knowler and is a bi-monthly publication created for everyone interested in eating more raw and living foods in a way that is realistic, doable and inspiring.
DISCLAIMER: The techniques and advice described in this publication represent the opinions of each author based on their experience. The publisher expressly disclaims any responsibility for any liability, loss or risk, personal or otherwise, which is incurred as a result of using any of the techniques, recipes or recommendations suggested herein. If any doubt, or if requiring medical advice, please contact the appropriate health care professional.
Not Tuna Salad Sandwich with Chocolate Bite-Sized Butter Balls
32 MY EXTRAWDINARY LIFE
Jeff Ng, Singapore
12 KIDS LUNCHBOX
Summer Lunchbox Ideas
34 MY RAW BUSINESS
Barbara Fernandez, UK
13 100% RAW DINNER WITH COOKED VARIATION

Pasta with Pesto
35 RAW & FAMOUS

Feeding the Stars
14 100% RAW DINNER

Grilled Summer Veg Pizza
36 ASK NINA
Travelling Raw
16 QUICK DESSERT
Strawberry Ice-Cream
38 ASK THE EXPERTS

Children & fruit; natural radiance; growing own food; vegan wines; blenders; arthritis; thyroid issues.
17 DECADENT DESSERT
Summer Berry Cheesecake
41 RAW LIFESTYLE
Create a Radiantly Healthy Summer with these Seven Exquisite Self-Care Tips
18 SEXY STAPLE
Almond Milk
CONTACT US: gorawmagazine@ therawfoodcoach.com Go Raw! Magazine
19 ENTERTAINING IN THE RAW

Super-Quick Summer Party Menu
42 NATURAL BEAUTY
Sun Protection in the Raw
43 BODY & SOUL

The 7 Principles of Raw Beauty
First Floor Barn A | Dixies Barns High Street | Ashwell | Herts SG7 5NT | UK
44 Healthy Kids Fun Page
Telephone: +44 (0)1462 743 386

BOOK REVIEW
Good Raw Food Recipes: Delicious Raw Food &Living Food for Energy & Wellness
Judy Barber
know Im not alone. When I see a new raw food recipe book, I am automatically intrigued, curious and hungry to know more. I am also asking, What makes this one special? and, would I want to own this? For me, a good raw food recipe book is not about it being beautiful (although that definitely is a plus); it is one I will actually use. This sounds obvious, but even then its not just about the recipes looking or sounding delicious enough to try format counts for agood deal too. In the case of Judy Barbers Good Raw Food Recipes, I love the size and format of this book. Not too big, not too small (its an inch taller than the length of my hand), theres a tactile quality about it that makes you want to pick it up a good thing, because all too many raw food recipe books are left on the shelf, often simply because they dont lend themselves well to actually being used.
Because this is a spiral bound book, its totally useable, and the beautiful cover also invites us in to discover what treasures laybeyond. Ill be honest. From the title I expected just recipes. But once inside you discover that theres a good amount of useful information, tips and tidbits that add a lot of value to the book without detracting from the recipes. Inincluding this, I feel Judy has done a great service to those for whom this is their first raw food recipe book. Containing just shy of an impressive 200 recipes, this juicy book covers the whole spectrum of raw food recipes from soups to main meals, sweet treats, drinks, dips and more, with particular emphasis on health and taste. As a Hippocrates Health Educator, Judy keeps her recommendations clean, generally green-based and health-orientated without compromising on flavour. There is also a special note for all
recipes which are protein rich a great idea for those especially concerned with protein. It is clear from reading that Judy is not only passionate food and health, but also about helping and inspiring people to have a go at home. She is keen to point out What I am not is a raw food chef. My experience is from making food to eat at home, and teaching people how to prepare food to eat at home. Aesthetically speaking, this guide has enough photos to whet the appetite but is first and foremost functional. There is no wasted space with an average of three recipes per double-page spread with enough ingredients to create the desired taste, but not too many as to be overwhelming. For raw food newbies I think this book would be a great early buy; dont be put off by the occasional use of unusual or not commonly found ingredients Judy assists you with this. For the more experienced, I would say theres always more to learn and everyone can learn something new from Judys treasure trove of knowledge.
Order from: Kindle & printed book from Amazon. Spiral bound full colour version from www.goodrawfoodrecipes.com
RECIPES
Fresh Fruit Salad with Macadamia Cream

SIMPLE BREAKFAST Although simple, this is a really special dish and it can serve many purposes for you, as a great breakfast dish or a light tea and having the macadamia topping will help you to make the transition back from heavier foods to the lighter more cleansingones.
EQUIPMENT
Blender
INGREDIENTS
For the fruit salad A selection of your favourite fruits chopped up into bitesized pieces and put into a bowl, or organised beautifully on a plate. For the cream One handful of raw macadamia nuts Juice of half an orange (or a whole one depending on juiciness) 24 large Medjool dates (or 48 smaller soaked ones) Small piece of vanilla bean (optional) Serves: 12
DIRECTIONS 1 Prepare your fruit salad using a wide range of fresh juicy fruits of your choice.
A good starter mixture might be: Banana, orange, apple, strawberries, nectarines and blueberries. 2 Next, make your topping by blending all ingredients together until athick creamy mixture is created. 3 Taste test before using. Add more of whatever you need according to your tastes. You might want to add a pinch of healthy salt just to bring out the flavours a little more. 4 Serve your fruit salad and top with a good healthy dose of the macadamia cream. I promise youll love me forever for this!
ADDITIONAL NOTES/TIPS
The Macadamia Cream recipe will keep for about 23 days in thefridge. Great for topping some breakfasts for something a bit more sustaining, or why not throw a tablespoon or two in your fruit smoothie?
Karen Knowler is the Director of The International Association of Raw Food Coaches & Teachers, founder of International Raw Food Day and creator and publisher of Go Raw! magazine. With two decades of experience eating a high/ all raw food diet, Karen has been a major player in the raw food movement since 1998 and has trained over 500 coaches and teachers worldwide to bring raw food to the mainstream. More information at www.KarenKnowler.com.
RECIPES
Vanilla and Blackberry Chia Porridge

BEAUTIFUL BREAKFAST This vanilla porridge is so smooth, gorgeous and, I think, pretty unbeatable. The vanilla and blackberries add a touch of decadence. I love this served with maple syrup. This is perfect if you are in a hurry in the mornings as you can make it the evening before.
EQUIPMENT
A large glass jar with well-fitting lid

INGREDIENTS
60g//3 cup chia seeds 500ml (2 cups) almond milk The seeds of one vanilla pod Blackberries and maple syrup to serve
Serves: 23
DIRECTIONS 1 Place the chia seeds with the almond milk and vanilla seeds in a large glass
jar with the lid screwed on tight. Give it all a good shake so that the chia seeds are well covered by the liquid. 2 Leave it for at least 45 minutes for the chia seeds to absorb the milk. It will swell up and look a little like cooked tapioca when it is ready. 3 Spoon into bowls and top with blackberries and maple syrup to serve.
This should be enough for 2 3 people and will keep for a day in the fridge. Substitution: you can use filtered water for a less rich porridge. Advance Preparation: I make this the night before and leave it in the fridge overnight so my porridge is ready for breakfast.
Deborah Durrant runs Deliciously Raw, based in Gloucestershire, UK. She runs raw chef and raw desserts training intensives, one day classes, one to one sessions and raw pop up dining events. She trained with Matthew Kenney in California and is a Qualified Chef in Advanced Raw and Living Cuisine. More information at www.deliciouslyraw.co.uk
RECIPES
Vanilla Honey Heaven

KIDS BREAKFAST This recipe is great for children but also adults too. As it is a frozen breakfast (coming in the form of a drink) itstypically best served during warmer weather. A truly delicious treat for all of the family.
EQUIPMENT
Blender
INGREDIENTS
2 frozen bananas cup of water 2 Tablespoons honey 2 Tablespoons vanilla extract 1 Tablespoon cashew nut butter
Serves: 1
DIRECTIONS 1 Blend all of the ingredients on high-speed. 2 Pour your banana smoothie into a glass. 3 Add a thick straw and enjoy! ADDITIONAL NOTES/TIPS
Add your favourite green superfood powders for some extra tasty goodness.
Nina Dench is a raw food coach and teacher whose brilliance is in making delicious sweet treats for everyone, with her specialism being assisting parents in their quest to feed their children more raw food and to successfully feed a family high-raw. More information at www.NinaDench.com
RECIPES
Hemp Granola
MAN-FRIENDLY BREAKFAST This is a classic raw breakfast with a high protein twist; hemp seeds are 33% protein, Sun Warrior protein powder is a massive 85% pure protein and the nut milk you serve with this cereal will only add to that profile. The bonus is that its also delicious, easy to make, keeps well and even though its designed with men in mind, youll find that the whole family will love it.
EQUIPMENT
Food processor Dehydrator

INGREDIENTS
cup raw cacao nibs cup mulberries 1 cup brazil nuts 1 cup shelled hemp seeds cup coconut sugar 1 teaspoon vanilla powder 3 cups coconut flakes cups vanilla Sun Warrior protein powder cup goji berries cup lucuma /3 cup pure water Serves: 610
DIRECTIONS 1 Grind all ingredients, except the water, in food processor until slightly broken
down but still a bit chunky.

2 Add water and pulse to combine. 3 Transfer to a non-stick lined dehydrator tray and dry on 118F for 10 hours. 4 After 10 hours, flip onto the mesh and continue drying for additional five hours
or until dry throughout.

Will store in an airtight container for up to three weeks.
Russell James strives to share the abundant options that raw food offers. Whether its a sexy salad or a show-stopping dinner party, your meals can be delicious and amazingly healthy. Today Russell teaches raw food to thousands of people worldwide through his television show, podcasts, eBooks, live classes and home study courses. More information at www.TheRawChef.com
RECIPES
Mango, Tomato & Avocado Bowl

QUICK & EASY LUNCH AT HOME Ive invented a summer treat that I call Chop Bowls. They are quick, satisfying and equipment-free meals. The simple act of dicing each of the three ingredients into similar size squares can have a truly calming effect on an otherwise busy day. With no noise from electronics, and little, if anything, to clean up, you can create a Zen-like experience for yourself if you wish. Note that I include several variations of this simplest of all recipes all full of flavour.
EQUIPMENT
Sharp knife
INGREDIENTS
1 medium ripe tomato, chopped into inch cubes 1 medium mango, chopped into inch cubes 1 medium avocado, chopped into inch cubes 610 fresh mint or basil leaves, torn up (optional) Pinch of sea salt teaspoon of cinnamon Optional: teaspoon of balsamic vinegar Serves: 1-2
DIRECTIONS 1 Once all of your ingredients are chopped to inch cubes, place in a bowl and
stir gently. Allow the flavours to mingle for 1530 minutes (or not!).
2 Serve on its own in a bowl, or over mixed greens or sprouts. ADDITIONAL NOTES/TIPS
Variations: Mango, tomato, cucumber, with sea salt and curry powder or cumin. Papaya, tomato, avocado, with lemon juice. Cucumber, tomato, avocado, with a small amount of onion and a dash of salt.
Nomi Shannon is a long-term raw food teacher and author who teaches busy women wise diet and health solutions so they can live the life that they desire. Nomi also assists raw food enthusiasts to bring out their natural brilliance and originality in order to make a living as a raw food teacher. More information at www.rawgourmet.com
RECIPES
Vegetable Teriyaki with Riesling

LADIES WHO LUNCH This is one of the Living Light Culinary Institutes tried and true recipes with an Asian flavour. Its so easy to whip up, and with an extra dash of cayenne or a tiny bit of chili, this dish is a downright dream with a glass of off dry (semi-sweet) or Kabinett Riesling.
EQUIPMENT
Blender
INGREDIENTS
For the Teriyaki Sauce cup tamari cup sesame oil cup agave nectar 3 Tablespoons lemon juice 2 Tablespoons onion powder 2 teaspoons grated fresh ginger teaspoon toasted sesame oil, optional 1/8 teaspoon cayenne 6 cloves garlic, crushed For the Vegetables 1 cups snow peas, slivered 1 cups sliced shiitake mushrooms (sliced thick) 1 cups thinly sliced baby Bok Choy 1 cups mung bean sprouts (optional) 1 cup broccoli, including stems, cut into very small pieces 1 red bell pepper, finely julienned 1 cup thinly sliced celery (sliced crosswise) red onion, finely julienned 1 carrot, finely julienned For the Pineapple Skewers 12 x 6 inch skewers large pineapple, peeled, cored, and cubed Serves: 6
For the ladies who lunch, (myself included), Riesling has much to offer as it is not only very food friendly, but the alcohol volume in these wines are lower than most, making it the perfect choice for a day time tipple. A glass of Riesling will give you a spring in your step instead of sending you to snoozeville! One of Rieslings many charms is its ability to extract the minerals and trace elements in the soil, offering a complete reflection of the vineyard in the glass. It is made across the entire spectrum of styles, from crisply acidic, dry and flinty, through to riper, mediumsweet as well as the most transcendental of sweet wines. Although its homeland is Germany, Riesling grows just about everywhere. Having said that, it thrives in a cooler climate where it can produce a bone-dry wine, however the off dry/semi-sweet style paired with spicy Asian cuisine, raw or otherwise is a gastronomy go-to.
DIRECTIONS 1 To make the Teriyaki Sauce, place the ingredients in
a blender, and process briefly until smooth. (Do not overblend, which incorporates too much air.) 2 Place the pineapple cubes in a large bowl, pour the marinade over them, toss, and allow to sit at room temperature while you prepare the vegetables. 3 Prepare the vegetables as directed and place them in a medium bowl. 4 Skewer the pineapple, placing four to six pieces on each skewer, leaving one end of each skewer free to use as a handle. Place the skewers on a non-stick dehydrator sheet in a dehydrator set at 125F for 12 hours. 5 Add the vegetables to the large bowl with the marinade and toss very well. Transfer the vegetables to a glass baking dish. Place the dish in the same warm dehydrator (set at 125F) for 30 minutes to two hours, or in a warmed oven (preheated to warm and turned off) for 30 minutes prior to serving. 6 Serve the warm pineapple skewers on top of the warm vegetables.
Simone Baldwin is a wine specialist and a Living Light Culinary Institute certified Raw Rood Chef and Instructor. Raw and Wine is a teaching, coaching and consultancy business dedicated to those who seek to dramatically enhance their quality of life using a plant based raw food diet along with the added enjoyment of wine if desired. More information at www.rawandwine.com
RECIPES
Not Tuna Salad Sandwich with Chocolate Bite-Sized Butter Balls

Making nutritious lunchtime meals doesnt have to consume all your time and energy. Many recipes are quick and easy to make and can be put together in 510 minutes. A sandwich is one of my favorite grab n go options. Just open the refrigerator and decide which vegetable appeals most as the bread or outer wrapping. I must admit, I usually choose those requiring the least amount of work like red bell pepper and collard greens. Jicama takes a little longer to peel and slice, but it delivers a really satisfying crunch. Enjoy this insulin-friendly, quick and easy sandwich and follow it up with a simple and satisfying chocolate bite for dessert!
ADULT LUNCHBOX
Not Tuna Salad Sandwich

EQUIPMENT
Mayonnaise
EQUIPMENT
Food processor
INGREDIENTS
Blender
INGREDIENTS
Bread options: dehydrated crackers, jicama slices, tomato slices, red bell pepper slices, turnip or rutabaga slices, sweet potato or winter squash slices cup sunflower seeds, soaked 6 hours or overnight cup almonds, soaked 6 hours or overnight 2 Tablespoons water 2 stalks celery, minced 1 Tablespoon onion, minced cup parsley, minced 1 teaspoon dried tarragon 1 Tablespoon lemon juice 1 teaspoon powdered dulse teaspoon sea salt Mayonnaise (optional topping see below) Serves: 12
DIRECTIONS 1 Select and prepare an option for your bread. 2 To create the tuna, place sunflower seeds, almonds,
1 cup cashews, macadamia nuts, or a combination, soaked 46 hours if possible 1 large lemon, juice of cup water teaspoon sea salt 1 Tablespoon nutritional yeast (optional) this gives a more cheesy flavor 1 teaspoon apple cider vinegar Extra water as needed Serves: 12
DIRECTIONS 1 Put all ingredients into blender. 2 Blend on high speed for several minutes. Mixture
should be thick and creamy. 3 Adjust amount of water for desired consistency.
and water in food processor and process into a paste. 3 Transfer to a small mixing bowl and stir in remaining ingredients. Mix well. 4 Adjust seasonings to taste. 5 Top with Mayonnaise or stir in if desired.
Other nuts like pine nuts, Brazil nuts, or almonds can be substituted for the cashews or macadamia nuts (the resulting mixture will not be as white and creamy and the taste will be somewhat stronger). For cheddar cheese mayo, use red bell pepper and reduce the amount of water.
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RECIPES
ADULT LUNCHBOX
Chocolate Bite-Sized Butter Balls

EQUIPMENT
Mixing Bowl
INGREDIENTS
DIRECTIONS 1 Whisk or stir all ingredients in a bowl with a fork until the mixture comes 2 3 4 5
2 Tablespoons almond butter, smooth 1 tablespoon raw carob or cacao powder 1 tablespoon finely shredded coconut 1 pinch sea salt 6 drops Sweet Leaf Whole Leaf Stevia Concentrate (use chocolate flavour if you have it) Optional: 2 drops peppermint essential oil Serves: 12
together. Add a few drops of water if needed to make mixture stick together. Once ingredients are mixed, roll into bit-sized balls. (Optional) Roll in additional coconut. Freeze for 30 minutes. Enjoy!
Dr. Ritamarie Loscalzo, MS, DC, CCN, DACBN, combines the ancient healing wisdom of whole fresh foods and herbs with modern scientific research to help people recharge their energy and reclaim their lives. To learn more and get started on 7 Simple Strategies to Jumpstart Your Energy Practically Overnight, visit www.DrRitamarie.com.
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RECIPES
Summer Lunchbox Ideas

KIDS LUNCHBOX Summer is the perfect time to introduce a raw packed lunch to your children. The sunshine accompanied by a supply of delicious ripe berries and sweet vegetables guarantees a warm welcome to raw food. A well thought out lunch will give your child energy and nutrients to see them through the afternoon. A lunch that is full of junk like fizzy drinks, crisps/chips, processed snacks and cookies is high in sugar, salt and fat. These will zap your childs energy and reduce their mental abilities, resulting in irritability and poor concentration. How well your child does at school will greatly depend on what they eat at lunchtime. Summer is a great time to encourage your children to grow their own lunch. Peppers, tomatoes, mixed leaves and strawberries are easy to grow in gardens or in pots if you havent got any garden space. Children love to grow their own herbs too common favourites include chives and mint. Children get a real buzz of satisfaction from growing and eating their own food!
The following ideas will enable you to create a great summertime lunchbox that any child will love.
Fresh Fruit Juice Create one together in the evening. Pour the juice into a bottle and place in the fridge. My son loves to make raw lemonade and simply mixes still or sparkling water with lemon juice and a sweetener. This is delicious when left in the fridge to chill overnight. Another great summer option is orange and raspberry juice. Berry Bowl Let your child choose, wash and place their favourite berries in a tub with a lid. We enjoy a berry bowl filled with blueberries, raspberries and strawberries. Create Your Own Salad Let your child pick from all the ingredients in your fridge to make their very own bright and beautiful creation! Remember to encourage them to pick herbs and salad leaves from your garden too. Taste: If your child is new to eating more raw foods think in terms of a few leafy greens and lots of sweet tasting salad ingredients like carrots, orange/red/yellow bell peppers, cherry tomatoes and cucumbers. Colour: Its important to consider the colour of your childs salad. Make it bright and beautiful. Texture: Think carefully about the way you prepare the salad. Some children love grated carrot but would never bite into a carrot stick. Extras: What will jazz up the salad and make it sing? Perhaps your child loves raisins, nuts, olives or sunflower seeds. Cooked: You might choose to add something cooked to your childs salad. We like to add butter beans, chickpeas (garbanzos) or red kidney beans.
Something Crunchy! Encourage your child to choose their own raw crackers or crisps. Older children can learn how to make these with you as a great weekend project. Raw Carob or Chocolate Treat There are plenty of recipes to choose from here. Perhaps you and your child could prepare chocolates at the weekend together before watching a movie and enjoying some of them!
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RECIPES
Pasta with Pesto

100% Raw Dinner with Cooked Variation This recipe has won over more raw-resistant people than any other. Why? Because it tastes just like traditional Italian food. Serve with both raw and gluten-free cooked pasta. Be warned! Make plenty of raw pasta, your guests will want to try it and they will like it! Its important to prepare this dish in the correct order. Make the Pesto first. Once spiralized, the courgette (zucchini) will weep; simply pour the prepared pesto over it and toss, the oil will seal in the moisture and your raw pasta will hold up until meal time.
EQUIPMENT
Blender Pasta cooking pot

INGREDIENTS
For the Pesto Sauce 2 Tablespoons pine nuts 6 Tablespoons extra virgin olive oil 3 cloves garlic 6 Tablespoons chopped fresh basil (or more to taste) 1 Tablespoon chopped parsley Pinch of sea salt Makes: cup For the pasta As a main course, serve each person one medium size zucchini. As a side dish, use courgette (zucchini) per person. If you have a spiral slicer, spiralizer or saladacco then use that to make your thin spaghetti-like strands. If not, simply use a vegetable peeler to make long strands the full length of the courgette.
From Raw Food Celebrations by Nomi Shannon and Sheryl Duruz 2008, Books Alive
DIRECTIONS 1 Blend all the Pesto Sauce ingredients until very smooth. If sauce is too thick,
add a bit of warm water.

2 Place pasta in a large bowl. Immediately toss in the Pesto Sauce. 3 Serve either in a large family size pasta bowl, decorated with some small
tomatoes, and basil leaves with a sprinkle of pine nuts, or serve on individual dinner plates. 4 Serve a simple salad alongside your pasta.
For the cooked version, there is no need to heat the sauce it will warm up from the hot pasta. Note: For some blenders there is not enough of the pesto mixture to cover the blades, so the blender wont work properly. In that case, double the recipe. The sauce will keep for several days in the refrigerator or it can be frozen.
13
RECIPES
Grilled Summer Veg Pizza

100% RAW DINNER Summer feels like such an abundant time for produce. Its definitely my favourite time to be raw, and a time where I feel most creative. This grilled summer veg pizza is the perfect way to make use of such abundance and spend those extra hours of daylight creating something special for your family.
EQUIPMENT
High-speed blender Food processor Dehydrator
Pizza Base
INGREDIENTS
Sweet Balsamic Pizza Sauce

INGREDIENTS
Wet ingredients cup Irish moss gel* 1 cup water 2 cups courgette (zucchini), peeled and chopped /3 cup olive oil 1 Tablespoon apple cider vinegar 1 teaspoon salt tablespoon nutritional yeast Dry ingredients 1 cups almond flour 1 cup oat flour 1 Tablespoon psyllium powder *Or substitute for an extra 3 tablespoons psyllium husk powder, added to the dry ingredients. Makes 8 slices
DIRECTIONS 1 In a high speed blender process the wet ingredients
Wet ingredients 2 cups vine ripened cherry tomatoes or your favourite tasty tomato 2 red bell peppers, de-seeded and chopped 1 large red onion, half of it chopped and the other half thinly sliced cup nutritional yeast flakes cup balsamic vinegar 1 clove garlic, peeled Tablespoon freshly ground fennel seeds 1 Tablespoon onion powder 2 Tablespoon healthy salt 1 Tablespoon smoked sweet paprika
DIRECTIONS 1 Place all ingredients except thinly sliced red onion into
until smooth. 2 In a bowl, mix together the dry ingredients and add the wet to the dry. Mix with your hands until its combined. Leave to thicken into a soft dough consistency. 3 Once set, knead it a few times, place on a non-stick sheet and then, with damp hands, press the dough into a base about thick. 4 Alternatively, press dough between two non-stick sheets and roll with a rolling pin. 5 Once its the shape and thickness youd like, place in dehydrator on 115F for five hours. 6 From here you can add the sauce (see recipe below) and veggies, then dehydrate for a further hour.
high-speed blender and process until smooth, or you can leave it slightly chunky if youd like. 2 Transfer to a shallow bowl and mix through the reserved onions. 3 Place the entire bowl of sauce into the dehydrator on 105F and allow to dehydrate for 10 hours, stirring occasionally, or until its reduced by half and is thick. It will also thicken as it cools. Set to one side until the remaining components are ready.
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RECIPES
100% RAW DINNER
Roasted Veggies
INGREDIENTS
DIRECTIONS 1 Marinate the veggies for a minimum of 4 hours in a warm place, like on top of
Veggies ingredients 8 chestnut mushrooms, quartered leek, chopped 1 bell pepper, de-seeded and roughly chopped 1 cup cherry tomatoes cut into quarters 1 large courgette (zucchini), sliced into rounds or chopped into chunks Marinade ingredients /3 cup olive oil cup tamari cup apple cider vinegar 1 clove garlic, micro planed 2 Tablespoon fresh minced sage 1 Tablespoon fresh minced rosemary teaspoon fresh ground black pepper
the dehydrator or marinate overnight in the fridge. 2 Once marinated, scoop out the veggies and place onto a solid dehydrator tray with a little of the marinade juices. Dehydrate 4 hours on 115F, rotating the tray half way through so they dry evenly, or until the veg is wilted and has a cooked consistency. 3 Place to one side until you are ready to compose the pizza.
To compose the pizza

1 Spread the sauce onto the base using the back of a spoon or a cranked
spatula.
2 Evenly spread the roasted veggies and then top with a cheese of your choice
(optional).
3 Dehydrate the pizza for an additional two hours on 115F for a great, cooked
taste.
4 Finally, top with cheese if you are choosing to add it. 5 Cut into generous portions and serve with a drizzle of flax oil and dried chili
flakes.
Russell James strives to share the abundant options that raw food offers. Whether its a sexy salad or a show-stopping dinner party, your meals can be delicious and amazingly healthy. Today Russell teaches raw food to thousands of people worldwide through his television show, podcasts, eBooks, live classes and home study courses. More information at www.TheRawChef.com
15
RECIPES
Strawberry Ice-Cream
QUICK DESSERT Give me a sunny day with strawberry ice-cream and Im in heaven, and you will be too when you try this ice-cream! Its so quick and easy to make. Just be prepared and have lots of frozen strawberries in your freezer. Youre going to want to make this recipe again and again!
EQUIPMENT
Blender
INGREDIENTS
for the Strawberry Ice-Cream 4 cups frozen strawberries cup water cup cashew nuts cup agave syrup teaspoon vanilla extract Pinch of healthy salt for the Toffee Sauce 1 cup almond butter 1 cup maple syrup Pinch of healthy salt Serves: 12 scoops
DIRECTIONS 1 Remove the strawberries from the freezer and set them aside to thaw a little. 2 Blend the remaining ingredients for the ice-cream until smooth. 3 Add the frozen strawberries. 4 Blend on high-speed for a few seconds. 5 Serve immediately. 6 Place all of the Toffee Sauce ingredients in a bowl and mix with a fork. 7 Store the Toffee Sauce in a jar in the refrigerator.
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RECIPES
Summer Berry Cheesecake

DECADENT DESSERT You just cannot beat a mixed berry cheesecake in summer whenever the mood calls for a little summer lightness. The sharpness of the berries cuts through the richness of the cheesecake and its perfect summer pinkness is just lovely for afternoon tea in the garden with family or friends. Personally I cannot see the point of a meagre cheesecake layer when using berries; hence this cheesecake has a sizeable layer that you can virtuously sink your teeth into.
EQUIPMENT
Food processor Blender 9 spring form cake tin

INGREDIENTS
for the base 2 cups pecans, dry 5 Medjool dates 2 teaspoons lemon juice Pinch of healthy salt for the filling 3 cups cashews, soaked cup almond milk (see recipe overleaf) cup agave syrup 4 Tablespoons lemon juice Tablespoon vanilla extract 1 cup frozen mixed summer berries, thawed 1 cup and 2 Tablespoons coconut butter, melted Top with edible flowers to serve (I used violas) Serves: 8
DIRECTIONS THE BASE 1 Pulse all of the ingredients together with 1 Tablespoon of water and press into
the bottom of the spring form tin lined with baking parchment.
2 Place in the freezer to set. THE FILLING 1 Blend all the ingredients together except for cup of mixed berries and the 2 3 4 5
melted coconut butter. Then blend in the coconut butter until well mixed. Pour the cheesecake mix over the pecan crust. Stir in the remaining cup of berries. Leave in the fridge or freezer to set.
Substitution: you can use any type of frozen thawed berries instead of mixed berries. Advance Preparation: I make this the night before and leave it in the fridge overnight. This will keep in the fridge for 45 days and in the freezer for 23 weeks.
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RECIPES
Almond Milk
SEXY STAPLE Almond milk is really useful staple and can be used in chia porridge, cheesecake and even ice-creams. It is also delicious in a chai latte, granola or smoothies.
EQUIPMENT
Blender Nut milk bag

INGREDIENTS
for the base 1 cup almonds, soaked for up to 8 hours and rinsed well in cold running water 3 cups filtered water Makes: 2 cups of milk
DIRECTIONS THE BASE 1 Place the rinsed almonds in the blender with the water. 2 Process until well blended and you have a smooth liquid. 3 Pass the liquid through a straining bag or a sieve lined with a fine meshed
cloth. You are aiming to collect a smooth white liquid which is the nut milk. Thiswill keep in the fridge for 23 days.
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RECIPES
Super-Quick Summer Party Menu

ENTERTAINING IN THE RAW
Raw Spinach Dip

Your carrot sticks will never taste the same way again! I actually love this dip so much that the crunchy veggies that I dip in taste great too, so everyones happy. Its so easy its shamefulBeing shameless myself though, I make it for parties. People generally like it whether they are accustomed to raw food or not and they wont know its raw unless you tell them! Great source of protein too (thank you spinach and tahini) for carnivores and raw foodies alike.
EQUIPMENT
Food processor
INGREDIENTS
3 cups fresh spinach 2 tomatoes, roughly chopped cup cashews 1 small red onion, roughly chopped 1 big spoonful of tahini (soup spoonful) 2 Tablespoons lemon juice Dash of maple syrup, pinch of xylitol or coconut palm sugar teaspoon healthy salt OR small piece of fresh/ hydrated seaweed e.g. dulse teaspoon chili powder (optional, but gives it a nice kick) Makes 2 cups
DIRECTIONS 1 Simply put all ingredients in food processor and blend
well. Thats it!

Go easy on the tahini because otherwise it can overpower the rest. You can always add more. Note: You can get raw tahini but if yours isnt raw, dont worry. The occasional condiment isnt going to negate all the huge benefits youll get from all of that spinach! You can make a curried version of this spinach by substituting 1 tablespoon coconut oil and 1 teaspoon of your favorite curry powder.
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RECIPES
I Cant Believe Its Not Rice... (Its Cauliflower!)

This is the fastest and best instant rice I know. I use it to accompany salads, curries and soups. I also put some of this rice in non-raw dishes to get a bit of goodness into some of my family who dont always want a full raw meal. For example if theyre having a cooked soup, I might put in a few spoonfuls. My children still get some raw veggies that way but they dont notice them as much, so they dont complain!
Equipment required
Marinated Veggies
Mix a few ingredients together to make a marinade mixture, chop up some veggies, toss them with the marinade, and go out to shop, to a film, to work if you must, whatever. Then come home and dig in! The veggies will be softened slightly, and they will have soaked up all of the lovely flavors. You can also just leave them to marinate while you make the rest of your party dishes which wont be long, as each dish only takes five minutes to prepare!
EQUIPMENT
Food processor
Ingredients
Food processor (optional)

INGREDIENTS
One small head of cauliflower cup sunflower seeds small red onion apple, cored and roughly chopped 1 carrot, roughly chopped cup fresh coriander (cilantro) or other herb 1 handful currants, raisins or sultanas 2 cloves garlic 3 Tablespoons olive oil 1 Tablespoon lemon juice (or more, to taste) 1 Tablespoon tamari or Nama Shoyu, OR teaspoon sea salt
12 Tablespoons olive oil 1 Tablespoon lemon juice 1 large garlic clove, crushed teaspoon salt 23 bell peppers, different colours 12 red onions 2 small courgettes (zucchini) 2 medium carrots Optional: Handful of almonds for garnish Optional: Sprigs of coriander (cilantro) for garnish
Makes 3 cups
Directions 1 Put everything in the food processor and process until
the cauliflower is in small pieces. Scoop out and enjoy!

Makes 4 cups
DIRECTIONS 1 Put everything except the vegetables in a large glass
This is just one variation of rice you can swap round many of the ingredients or add more goodies such as thawed or fresh corn kernels, broccoli, some red pepper, pineapple chunks there are endless possibilities! Ive sprinkled my rice with pomegranate seeds, which make a deliciously sweet and crunchy garnish.
bowl and mix well.

2 Using either a knife and board or a food processor,
chop all the veggies and add them to the marinade. 3 Mix well and let sit for a few hours to soak up the flavours, while you have fun doing something else!
Great over Cauliflower Rice (see recipe), in salad, and also with both cooked and raw curries, stews and soups, which will keep non-raw eaters happy, and you too, as you know that these dishes are packed with nutrients for everybody! Top your veggies with almonds and sprigs of coriander.
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RECIPES
Aguas de Fruta (Fruit Coolers)

These coolers are easy to do, and so beautiful great for children and parties, or even to make breakfast more special. Any leftover cooler will keep happily in the refrigerator for a day or two. They are best drunk nice and cold. Dont forget to garnish with a slice of fresh fruit, cocktail stirrers, umbrellas, whatever makes you feel festive!
EQUIPMENT
Blender
INGREDIENTS
For Agua de Limn (Lemon Cooler) cup of lemon juice, lime juice or a mixture 3 cups chilled water 2 Tablespoons raw honey, maple syrup or other liquid sweetener 6 ice cubes (if your blender doesnt blend ice cubes, just add an extra cup of water) Makes 4 cups For Agua de Sanda (Watermelon Cooler) 2 cups chilled watermelon. Yes thats it! Makes 2 cups For Agua de Pia (Pineapple Cooler) 2 cups of fresh pineapple chunks cup chilled water Optional: 1 Tablespoon raw honey, maple syrup or other healthy liquid sweetener (You wont need this if your pineapple is sweet enough) Makes 2 cups
DIRECTIONS 1 Simply blend and serve. Thats it! ADDITIONAL NOTES/TIPS
For the pineapple cooler, leave for about 20 minutes to settle. Scoop most of the foam off of the top and you will have a delicious elixir underneath! (If you do drink the foam, youll get a nice yellow moustache which can appeal to some younger drinkers!) You can make loads of other fruit coolers: melon (as per the watermelon recipe), oranges, strawberries and other berries, pears, papaya, mango so do experiment!
Barbara Fernandez is the owner and creator of RawFiesta. A raw food chef, coach and speaker, Barbara specializes in super-fast, fun and delicious raw food recipes for time-challenged moms making multi-purpose meals for non-raw skeptics disguised as partners, friends or small children. More information at www.RawFiesta.com
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EQUIP YOURSELF
Your Raw Kitchen Starter Checklist

Setting up a raw food kitchen is exciting and uplifting, especially when you are new to raw foods or taking your diet to a new level. Nothing beats that feeling of starting afresh and knowing that from here on in youre going to be eating clean and healthy and youll have a kitchen to match! This checklist will ensure that your raw food kitchen is easy and functional to use, so that eating raw to whatever degree you desire is easy, simple and fun. 1 Keep your key pieces of equipment in a prominent and clear position, next to a plug point, plugged in and ready to go for whenever the need strikes! 2 Next to each piece of equipment keep the relevant foodstuffs and/or ingredients that you are going to be using with that appliance. For instance, I keep all my smoothie ingredients and a big bunch of bananas next to my blender, my fruit bowl next to my juicer and a chopping board next to my food processor. 3 Keep as much of the counter space completely clear as possible. This not only looks and feels better, but it means there is never an excuse not to make something because of lack of space or having to clear up first! 4 Group your foods into different areas. For instance, you might choose to keep all of your dried herbs, spices and sea veg in one cupboard, with your superfoods, flavourings and natural sweeteners on a shelf next to your blender. You might have your salts, oils and sundried tomatoes in another corner where you might go to season dressings, dips or salads, and all of your nuts, seeds and dried fruits might be kept in a carousel. 5 Keep a good clean supply of water in a prominent location so its always close to hand. There are many ways to obtain good quality water. I advise NEVER to drink tap water; at the very least invest in a basic jug water filter or investigate other more effective pure water systems like reverse osmosis. 6 Keep your sharp knives in a drawer, a knife holder or on a magnetic wall hanging as close to your chopping board as possible. This way you are always ready to chop and go! 7 Keep a notepad and pen, chalk board or pinboard with blank paper and pen attached, close to hand so that when you start experimenting you can make notes or write down your new recipes as you go. This is also great for making sure you know what to buy or order in when you run out of a certain ingredient. 8 Keep your bowls, jugs and Tupperware containers all in one cupboard so that you know exactly where to find them when you need them. 9 Keep one drawer purely for housing miscellaneous tools such as salad servers, a hand held citrus juicer, your zester and grater, you measuring cups and your spatulas, and any other utensils that you use as part of your fresh food prep. 10 Find a safe and a clean place to house your favourite recipes, however avoid the temptation to create clutter. Choose one or two frequently used books and keep the remainder filed safely elsewhere.
FINAL CHECK QU ESTIONS

Is my kitchen functional? Does it look spacious? Are my important accessor ies and appliance s in clear view and/or easy to reach for? Is my food well organised? Are cupboards clear, clean & well organised? Are my less healthy foods and kitchen appliances harder (if not impossible! ) to get to? Does it inspire me to take ca re of myself? Does it look beautiful? space? Have I set my kitchen up fo r success and does it inspire me to get creative? Have I made the most of this Are things easy to get to?
When you have made the necessary changes to your kitchen taking all of the above into account, run it past the Karen Knowler is the Director of The International Association of Raw Food all-important final check...
Coaches & Teachers, founder of International Raw Food Day and creator and publisher of Go Raw! magazine. With two decades of experience eating a high/ all raw food diet, Karen has been a major player in the raw food movement since 1998 and has trained over 500 coaches and teachers worldwide to bring raw food to the mainstream. More information at www.KarenKnowler.com.
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RAW NUTRITION
Magnesium
If magnesium were a person (go with this!) they would be energetic, great at multi-tasking and accomplishing a diverse variety of tasks, whilst being relied upon by many in order to accomplish some pretty significant roles. Its certainly one of my all-time favourite minerals and Im pretty sure that after acquainting yourself with its multitude of attributes, youll be pretty mesmerised too! Top 10 Raw Food Sources of Magnesium Buckwheat Oats Green leafy vegetables (e.g. spinach, Swiss chard, collard greens) Brazil nuts Pumpkin seeds Sunflower seeds Cacao Cashews Almonds Sea vegetables
MAGNESIUM
Energy, Bones, Muscles & Nerves Magnesiums many roles include being involved in metabolism and energy regulation, bone health and structure, maintaining muscle tone (blood vessels and muscles) and balancing the nervous system. Whilst magnesium is absolutely vital in relation to these various functions it could perhaps be most accurately described as supporting the other vital nutrients in performing their specific actions. Magnesium is involved in over 300 chemical reactions and pathways in the body including the metabolism of carbohydrates, protein and fats, the fatty acid pathway, DNA and RNA synthesis, activating the B vitamins, secretion and action of insulin, adrenaline production and overall adrenal gland function to name but a few. If asked which nutrient is most significant for bone health? most would probably answer calcium. However, whilst calcium probably does deserve this starring role, it is magnesium that ensures calcium absorption into the bones, thus significantly reflecting on bone health. Magnesium also helps prevent tooth decay by similarly holding calcium in the tooth enamel. Magnesiums role in maintaining smooth muscle tone of blood vessels and its relaxing effect on muscles in general has been linked to improvements in conditions such as elevated blood pressure, PMS and menstrual symptoms, constipation due to improvement in peristalsis, the treatment of asthma and bronchitis due to relaxation of airways and protection against cardiovascular disease due to the anti-inflammatory effect. The effects on the nervous system are most notable when we consider that the production of feel good serotonin is inhibited by magnesium depletion, which could potentially lead to depression, anxiety, low energy, poor concentration, insomnia and food cravings. Magnesium has been shown to be effective as a relaxant and sleep enhancer; it has also been used for behavioural improvements with hyperactive children. Enough said? Are you getting enough? Having been absorbed along the intestinal tract, magnesium is transported in the blood and then filtered through the kidneys. Almost two-thirds of the bodys
magnesium is stored in the bones, a mere 1% is present in extracellular fluids, and the remainder is present within soft tissues, particularly muscle. The fact that such a low percentage is present in extracellular fluids makes establishing nutritional status through testing quite challenging. Whilst determining factors such as possible deficiency should always be done alongside a qualified health professional, some possible signs and symptoms of deficiency or insufficiency may include muscle weakness, cramps, spasms, tremors, abnormal heart rhythms, elevated blood pressure, blood clots, imbalanced blood glucose, osteoporosis and other bone disorders, kidney stones, irritability, tension, depression, insomnia, nausea, loss of appetite and constipation. Individuals taking oral contraceptives, antibiotics or diuretics need also be mindful that these medications may lead to magnesium depletion. Im sure youll now agree that the magic of the mineral magnesium I previously alluded to is no exaggeration. Magnesium-rich food sources are most notably green leafy vegetables, unprocessed grains, nuts and seeds and, as with all nutrients, its advisable to vary your sources rather than overdoing it on just the one favourite. Drinking water is also a good source of magnesium (levels vary dependent on the source) or for the ultimate of relaxation treats, why not soak in a bath of magnesium rich salts and absorb some of this magical mineral through your skin?
Cat Brown BA (Hons), DipION, mBANT is a nutritionist and Matthew Kenney trained raw food chef. Cats mission is to excite, delight and inspire whilst educating individuals on how to eat raw foods for energy, vitality and radiance. Live life, love food is her motto! More information at www.LoveLifeNutrition.com
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RAW INGREDIENTS
Raw Cacao Food of the Gods

It was the 18th century scientist, Linnaeus, who called the cacao tree Theobroma Cacao. Theobroma means food of the gods and many of us have felt that cacao has provided us with a little taste of heaven. The humble cacao bean contained in the pod is responsible for giving us cacao butter, cacao nibs, cacao powder and chocolate. Cacao ingredients used in raw food preparation include: Cacao butter a naturally occurring fat found in cacao beans. Cacao beans the seeds of the cacao fruit. Also referred to as cacao seeds or chocolate beans. Cacao nibs are the broken or smaller pieces of the bean. Cacao powder this is a powder that comes from the ground up cacao bean. CACAO differently to raw cacao. Some adults can eat only a small amount because they then find it difficult to get to sleep. Some people have been known to use cacao because it helps them stay awake. Then there are those of us who can sleep soundly no matter how much raw cacao weve eaten! In short, discover what works best for you.
Chocolate
The word cacao is synonymous with the word chocolate. It is in chocolate alchemy that the real magic of cacao resides and it is here that people all over the world find great pleasure! Do you have a love affair with chocolate? Most people do at some point in their lives. You do not need to give up on your love of chocolate just because you eat raw food. I encourage you to try all types of raw chocolate bars available until you find the right one for you. Some bars are gritty and grainy, others are smooth and creamy. Some taste strong and bitter while others are sweet and lightly spiced. Trust me, a chocolate adventure happily awaits you!
Recipes
Raw cacao will greatly enhance a range of raw food recipes. Below are some suggestions that you might like to include in your own diet. Uses for Raw Cacao Butter Drinks: smoothies, raw style hot chocolates Chocolate: raw chocolate (you can learn to temper raw chocolate so that it has more of a smoothness and satisfying snap) Sweets: Brownies, cakes, chocolates, chocolate sauce and spread Uses for Raw Cacao Nibs Drinks: smoothies Sweets: Brownies, biscuits, cakes and chocolate - nibs will give your raw treats an extra crunch Use for decoration Mix into flapjacks, granola or trail mix Uses for Raw Cacao Powder Drinks: chocolate milk, smoothies, raw-style hot chocolates Spice: traditionally cacao powder was used as a spice in savoury foods and sweet foods Chocolate: mix cacao powder with cacao butter and sweetener to make raw chocolate Ice-cream: mix into nut milk before placing in an ice-cream maker Sweets: Brownies, biscuits, cakes, chocolates, chocolate sauce, chocolate spread, chocolate nut butter.
Friend or foe?
Between 1650 and the late 1860s, cacao was recommended by doctors and pharmacologists as a health aid. Yet, in some parts of the world women were once banned from drinking hot chocolate. Cacao has always been controversial and nothing has changed even in the realms of raw food advocates! There are some who love raw cacao and some who loathe raw cacao. There are health professionals who recommend people eat it every day and others who advise never to touch it. So, can we have a healthy relationship with raw cacao and raw chocolate? Here I refer specifically to raw cacao powder, beans and nibs. The truth is, everyone reacts
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MY RAW KITCHEN
INSID E A RAW KITCH EN w it h

hin & t ips t s
Deborah Durrant
I
ve always thought that the kitchen should be the heart of the home, and being a raw food chef, I probably spend more time in the kitchen than most. Thats why I really need for it to work for me but also feel that I have room to move. I live in an old foresters cottage in the Forest of Dean, Gloucestershire, UK. What the cottage lacks in double-glazing, it makes up for in character. Last year I had a wall removed to extend our small kitchen into the adjacent hallway to create a much bigger space. So I now have a very large kitchen with around 48 feet of work surface. One of the joys of preparing food is having enough space to make delicious food easily, without feeling like you are running an assault course and constantly clearing a space to make something really simple. To help me, I have divided my kitchen into several preparation zones which I am convinced helps to make kitchen-life more low stress: a dehydrating zone with two 9-tray Excalibur dehydrators and space above for storing my Paraflexx sheets, plastic wrap and baking parchment, and a pull out shelf below to enable easy flipping; a juicing and smoothie zone with glasses stored on shelves above which is where I house my Vitamix blender and Green Power masticating juicer; and a larger food prep area which contains 2 Blendtecs, twister jars, a Magimix Food Processor and a small Cuisinart mini prep. My dry ingredients (cacao, nuts, oats, dried fruits, etc.) are in clear jars on open shelves above the food prep area. It makes life so much easier to have things within reach when Im creating recipes, and I can also see at a glance when Im running low on items. Plates and bowls are stored at eye level. I also have all
shows us round her Gloucestershire kitchen
the raw desserts pantry powders and botanicals within easy reach in containers so I can easily experiment with making luscious desserts. My kitchen has three large Belfast ceramic sinks two at one end and one at the other. I have one extra-large sink that enables me to completely submerge and sterilise dehydrator sheets and other equipment. I chose lever taps which are easy to operate with elbows when you have sticky
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MY RAW KITCHEN
hands that are covered in raw chocolate! A corner cupboard with a carousel (that many people may use for saucepans), is used for spiralisers, cup measurements, ring moulds, nut milk bags, empty bottles for storing nut milks and kilner (mason) jars for fermentation and preserving. I also have a pretty large spice condiments cupboard again on a carousel so its easy to peruse and a cupboard dedicated to cake and cheesecake tins in assorted sizes well a girls got to eat! I use a sous vide for thermal immersion and have some other pretty cool pieces of kit for advanced raw food preparation. I like to use them to add variety and novelty to food preparation and some va-va-voom to raw pop-up dining events. I also use this kit when I teach people more advanced raw food techniques. I have a Stoves cooker
which I dont use too often other than to heat up soups, temper chocolate and warm chai lattes. Consequently it still looks brand new, although John, my partner, uses it to make his curries. All the pulses John uses are stored together; I find this the most helpful when sharing a kitchen with someone who doesnt eat as much raw food, as it doesnt get dry goods confused. However, the two freezers and a large fridge are very well utilised by both of us. I often wish that I had invested in a really large fridge, although the one we have is huge and should really be adequate for our needs. Finally, one of my favourite places to perch must be the large breakfast bar which was made from two very large pieces of oak. I can often be found here settled on my lap top languishing with a raw chai latte and cinnamon roll, typing up a recipe or two. It is also where we
sit to eat when my clients join me for one-to-one sessions in the kitchen.
Deborah Durrant runs Deliciously Raw, based in Gloucestershire, UK. She runs raw chef and raw desserts training intensives, one day classes, one to one sessions and raw pop up dining events. She trained with Matthew Kenney in California and is a Qualified Chef in Advanced Raw and Living Cuisine. More information at: www.deliciouslyraw. co.uk
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RAW TRANSFORMATION STORY
Alicia Morrow Unexpected Possibilities

I once heard Deepak Chopra speak about what it would be like if we already knew what our lives were going to look like. He talked about what a nightmare it would be to wake up every day knowing what the day held in store for us. I understood what he was saying, because at one point in time this was my life. For years, I woke up already knowing that my day was going to be predictably stale. My health, my relationships, my work, and my home life were nothing special, and I didnt see any reason why it was going to get any better. After all, who was I to live an exceptional life? I had resigned myself to living with the same digestive issues, the same acne on my face, the same dark circles under my eyes, and the same allergies, mood swings, and excess weight on my body that Id had for years. The people I interacted with and my conversations with them were going to be essentially the same. I knew Id talk about how dissatisfied I was with my life, and Id listen to others speak about the same. I was living a life of denial, boredom, and repetition, and I didnt see any way out of it. I was all too familiar with this nightmare that Deepak Chopra spoke of. In essence, at the age of 30, part of me had already given up on my dreams, having great health, and living a beautiful life. I was numb to what I truly desired, I was deeply unhappy, and I knew deep down inside I wanted something to change. A small, quiet voice inside of me asked me to look beyond the life I was living. I remember hearing it say, You have to stop what youre doing if you want to become who youre really here to be, and to do what youre really here to do. The truth of those words scared me, but they also inspired me to begin searching for that special something that could change everything for me. And so, my journey began. That small guiding voice inside of me reminded me that I am the author of my own story, and the creator of my destiny. If I wanted my life to look different, I had to begin doing things differently. Shortly after this inner dialogue, I stumbled upon an opportunity to participate in a twoweek raw food cleanse. I knew very little about raw foods, but I was open to the idea of trying something new.
Befo
re
After
The timing couldnt have been more perfect. I thought this raw food cleanse would support my body in overcoming the long list of health challenges I faced every day. I saw this cleanse as a way to get my physical body back into balance. I didnt expect my experience to take me any further than this. I was completely unprepared for the magic that was about to be unleashed into my life. I jumped into the raw food experience wholeheartedly, and the results were spectacular. My energy skyrocketed, and my long list of physical complaints dwindled, and then disappeared completely. My acne-prone skin healed and began to glow. My eyes became bright and sparkly. The excess weight my body had held on to for years simply melted away. My thoughts were clearer, focused and more positive. My fluctuating moods stabilized and I felt like I was becoming a new person from the inside out. I was amazed. I could feel my life force increasing every day, and I had a new access to an inner vitality I had long forgotten was possible. As I continued to nourish myself with raw foods, my life began to open up and show me I didnt have to keep living a lacklustre life. The possibility of new adventures and an exceptional life was calling me forward.
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go raw! magazine go raw! magazine issue 1 JULY issue 2013 1
Everything I was experiencing was fantastic, and beyond my wildest imagination of what eating raw foods could ever do for me. I was feeling the best I had felt in decades and it was simply extraordinary, but it was also terrifying. It felt like I had unknowingly walked through a doorway I had never seen before, and I now found myself at a powerful crossroads. In one direction was the life I had known. It was familiar, and it felt safe to me. I could feel a magnetic force pulling me back toward this place I was accustomed to and comfortable with. After all, its where Id been living, thinking, feeling, and operating from for most of my life. However, in the other direction was a completely new frontier. I didnt know where this new path was going to take me, and I didnt know anyone else who was walking in this particular direction. But I knew I felt amazing, and I wanted to keep feeling that way. So, I chose to chart a new course and explore the next adventures eating raw had in store for me. The longer I stayed with a predominantly raw diet, the more my relationship to food began to shift for the better. Food cravings that Id had for years disappeared and were replaced by a feeling of deep nourishment. My taste buds changed, allowing me to taste food like never before. The guilt I had always lived with when it came to my appetite, to food, and to my body completely disappeared. My punishing behaviours around food melted away, and were replaced by fulfilling acts of enjoyment, self-care and self-compassion. My creativity and clarity began to grow. As I upgraded my body from a cellular level on up, I wanted to do the same in other areas of my life. I realised I needed to hold higher standards for myself in order to have what I wanted, and I started to put these standards into place in every arena of my life. I let go of toxic relationships that no longer served me. I gained a clearer sense of what I deserved and what I was worth,
and I began making everyday choices that were in alignment with that inner knowing. I dared to start living an exceptional life. Everything I was experiencing was helping my authentic self to emerge. I knew I had to commit to honouring my deepest truths in order to manifest my dreams. A doorway to my potential had been opened wide, and I was now deliberately walking through it. I was saying yes to me, and I committed to honour and respect myself, right then and there. There were many opportunities for me to return to my former ways of living and eating. There were people who criticised what I was doing, how I was eating, and the decisions I was making. I heard the concern in what they were saying and I questioned myself too, but nothing deterred me from the now strong voice inside of me that clearly knew I had to follow this path of self-discovery. I listened to that inner guidance and continued to walk in the direction of my truth. As my journey with raw foods continued, my ability to hear the wisdom of my body increased dramatically. I realised how much I had relied on the seductive opinions of experts, friends, and family. It was time for me to listen to the messages from my body and inner knowing first. I began to allow the higher wisdom that lived inside of me to guide my life. I discovered a new inner compass that helped me navigate my course forward in a powerful direction, and I began to believe in it more than ever. Intuition became my powerful ally, and my capacity for self-love
and self-compassion grew to new heights. My heart began to open in a profoundly courageous and vulnerable way. It surprised me with its tremendous capacity for faith, love, joy and discernment. I felt called to support and serve others in discovering their beauty, gifts and truth, and that doing so made me feel exhilarated and alive. I realised that by shining my light and listening to my inner call, I was inspiring others to do the same. To be a beacon of light for others to see is a powerful act of grace, compassion, courage and self-love, but it also requires strength, confidence and trusted support. I realised I could expertly and compassionately guide and support others to this empowered place, and as a result, my purpose and mission were born. Raw foods opened me up to my greater potential by pointing my life in a new and powerful direction. They gave me the incredible gifts of exceptional health, vitality, clarity, and a connection to my deepest knowing, wisdom, and truth. Ive learned that life is a journey, not a destination. And as I allow myself to receive more abundance, joy, and splendor, the more magnificent and extraordinary my life becomes. The possibilities are absolutely radiant.
Alicia Morrow is the founder and creator of Radiant Possibilities. She is a certified MindBody Nutrition Coach, Gourmet Raw Food Chef and Instructor, and Dynamic Eating Psychology Coach. She specialises in guiding spiritual entrepreneurs toward their radiant potential through sacred body and dietary wisdom. For more information visit www. RadiantPossibilities.com
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2013
Donna Kasuska An Energy Recharge Transformation Story

I first met Donna in early 2012 when I accidentally answered my phone. Normally I let calls go to voicemail when I am working, unless I am expecting a call. Little did I know what a transformation that accidental event would produce. Donna was calling as she was eager to get access to a digital video of mine called Eating for Hormone Health. She was desperately trying to find out why she was still overweight, exhausted and foggy, in spite of following all sorts of healthy eating plans, including raw foods, and being chemical-free for 16 years. After talking with Donna, it was clear to me that no one had really asked her the right questions or ordered the tests she needed to determine the underlying cause of the 3 Fs: foggy, flabby and fatigued! We discovered that she had an autoimmune thyroid condition plus insulin resistance each of which on its own could contribute to her experience. Put these conditions together and the experience is a fourth F frustration! Donna completely followed everything I recommended in my Energy Recharge coaching program. She ordered tests, began a high-raw, low-glycemic diet; and took all the herbs, supplements, and superfoods that I believed would help her. The protocols I offered would restore balance to her immune system, thyroid gland and balance her blood sugar. Within four months, shed dropped 30 lbs. and was experiencing a renewal of energy and focus that helped her to grow her business, quadruple her income, and improve her relationships. People with autoimmune thyroid conditions are told that they will never get well and will need to be on medication for the rest of their lives. People with insulin resistance are generally told to watch their sugar intake and lose weight so they dont become diabetic. Donna was opposed to taking drugs. She instead preferred to address the underlying cause of her imbalances and to change that! While it takes dedication to make major diet and lifestyle changes, Donna is a testament to the changes being easily worth the effort. After all, whats harder giving up processed foods and eating delicious whole, natural foods that support your body or living with exhaustion, brain fog and an overweight body? Given the choice between undergoing medical interventions involving drugs and surgery and rewriting your life story using the bounty of nature with a little help from modern functional medicine assessment and replenishment of nutrients, what would you choose?
Find out what Donna had to say about her amazing transformation overleaf
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Heres what Donna has to say about her choice: Since becoming an Energy Recharge coaching client of Dr. Ritamarie, I have lost 42 lbs. and I look and feel about 20 years younger! However, that is only the icing on the cake because the real benefits are not even visible. Dozens of symptoms have just disappeared. I have struggled with health issues and weight issues for 16 years, and finally I have been able to make a total transformation thanks to Dr. Ritamarie and her expert guidance and support. All I had to do was complete some questionnaires and get a few simple tests. Dr. Ritamarie then knew exactly what to do. I followed her instructions exactly and the results have been amazing. Thank you so much, Dr. Ritamarie, for giving me my life back!
Dr. Ritamarie Loscalzo, MS, DC, CCN, DACBN, combines the ancient healing wisdom of whole fresh foods and herbs with modern scientific research to help people recharge their energy and reclaim their lives. To learn more and get started on 7 Simple Strategies to Jumpstart Your Energy Practically Overnight, visit www.DrRitamarie.com.
Do you have a transformation story to share?

To be considered for future issues of Go Raw! magazine, email your story together with photos to gorawmagazine@therawfoodcoach.com
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MY RAW LIFESTYLE
Iris Huebler
Friday morning. We looked into many blank faces. People didnt know what to say. If it happens to YOU, how can WE prevent it happening to us? It was the first day out of hospital after hubbys heart attack. I was still in shock and probably had fewer answers for our friends than anyone. But we had one: raw food, 100%. The doctors completely disagreed and sent hubby home with instructions to take pills daily and avoid grapefruit forever because theyd interfere with the medication. Our solution: keep your pills and operations; well try grapefruit first. Hubbys diet had been nearly all organic and mainly vegetarian, but obviously that wasnt enough to keep him healthy. Of course a lifestyle change less stress was also needed. Our friends had plenty of suggestions there from yoga three times daily, and trust me, hubby isnt a yoga type, to move back to the city, with access to doctors and proper jobs. We wanted neither. Admittedly our favourite relaxation, a daily large caf latte, had to go. In exchange came lunch in a cherry tree, on a ladder, covered in juice, with 25 chooks underneath hoping for not-so-clean cherry stones. Wasnt that what we wanted when we emigrated to New Zealand in 1994? It had taken a heart attack to get back to that goal. From now on, garden would come first, job second (with occasional relapses; old habits die hard). I also wanted to implement the methods for growing truly nutrient-dense vegetables I learned from research Id participated in. I was always too busy to try them at home. But lets start with breakfast (at 9 am even the chooks got used to getting up later). For a large fruit salad we pick whatevers in season from our trees and add nuts and cacao nibs for texture, taste and visual appeal. The most important ingredients are chopped freshly picked wild greens. The look takes getting used to, but most people dont mind mint or lemon balm in their fruit salad. So the greens shouldnt be that shocking, and you dont taste the bitterness with all the fruit. Were not smoothie fans, so green smoothies arent our thing. Were lucky to have abundant wild herbs on our organic property. I learned you can also get wild herbs by mail order, and even our supermarket stocks raw wild herb pesto made of dandelion, plantain, nasturtium, calendula etc. a quick solution when needed. Despite all the lifestyle changes, Im still a busy girl hubbys electrical work, my Raw Food Garden Planner business and a nine-hectare farm with orchard, glasshouse, berryfruit, veggies, geese, ducks, chooks and three cats who insist on cuddling time.So its very useful to be able to grab a ready-made wild herb mix from the fridge, even if you have all the fresh ingredients by your door. Snacking usually happens when Im weeding, watering or just walking through the garden. There are always ripe strawberries, grapes, gorgeous tomatoes, fresh cauliflower etc. along the way. During the post-heart attack diet change we ate plenty of bananas. The supermarket asked if I had a monkey at home when I purchased 1520 bananas weekly. But that urge is long gone. Dinner features freshly picked daily salad instead of daily bread. Yes, picking and making a salad takes time but baking bread takes much longer. People dont realise it because they buy the bread. Of course wild herbs are added to the salad and/ or the dressing. There have been days where hubby and the geese had a serious talk about who gets the last leaves of their favourite greens. Luckily hubby likes plantain, the geese dont. We now have one paddock fenced off just for us. Admittedly my garden cannot be described as immaculate. Thats sometimes difficult to accept because I like beauty and order. But skipping weeding saves work, and I still keep small corners of the garden tidy to satisfy my aesthetic need. Eating raw food and growing our own healthy, fresh, super-delicious ingredients was an exciting new beginning. Of course everyone needs a different approach to fit going raw into their personal lifestyle, and so I address in my writing via The Raw Food Garden Planner.
Iris Huebler is the Director of The Raw Food Garden Planner and has over 18 years of experience growing a wide variety of fresh vegetables, herbs and fruit in Germany and New Zealand, plus theoretical background from Massey University and research into organic seed production. To learn how Iris can help you grow your own nutritious raw food garden, visit www. RawFoodGardenPlanner. com.
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MY ExtRAWdinary LIFE
Jeff Ng
The Asian Raw Chef

A big hello to everyone! This is Jeff Ng, The Asian Raw Chef and I am honoured to be able to contribute to this magnificent magazine. I come from the sunny tropical island of Singapore and am sending everybody warm smiles and a big hug. My extRAWdinary journey so far has been a pilgrimage to my own heart. After discovering raw food and its many health benefits, it became my passion to share and bring it to as many people as possible, Asians in particular. Back in 2012, I had just graduated from the National University of Singapore majoring in communications, public relations, advertising and journalism, but I began to question if what I did brought any greater benefits or advancements to the world. I had travelled extensively and had just undergone my student exchange at Seoul National University for eight months, and thereafter my overseas internship in Taipei. I loved to eat Asian food and travelled everywhere for it, but Taipei changed everything for me. After spending just four months in Taipei, my weight had shot up from 69kg to 90kg, a 21kg jump. Everything changed, I could feel the loss in energy, self-confidence, and overall everything went south. That was when I said no more, I had to get myself back. That kick started my extensive research into health, education, and food. Upon graduation, I helped out at a vegetarian education school for six months organising classes on the basics of a healthy plant based diet, organic living, detoxification and biogenic living, as well as vegetarianism. I have since led numerous holistic health tours and retreats overseas around Asia to the Aenon Health Centre in Malaysia and the Borneo Highlands Resort.
issue 1 JULY 2013
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MY ExtRAWdinary LIFE
In August 2012, a lady friend of mine introduced me to raw foods and Russell James website. It caught my attention and captivated me so much that on the very same day, I bought both of his DVD home study courses online. I knew then that with raw food, I could prepare food that was healthy, delicious and absolutely gorgeous. From that point on, my raw food journey began and I never looked back. It has been a crazy adventure. Just last year in August 2012, I had just chanced upon Russells website and got into preparing raw food for myself. Today, as I write, Im all geared up in my chefs coat and have just finished executing a three-course menu at Matthew Kenney. For someone without a chefs background, and in a short timespan of nine months since I had my first sip of Mango Spinach Green Smoothie, I am now The Asian Raw Chef making a name for myself and have graduated from Matthew Kenney. I am grateful. I can remember in September 2012, when I was sitting at the round table with Karen Knowler and other raw food veterans in Hanbury Manor in the UK. We had all just got onto Karens coaching program after her Prepare for Lift-Off! event, and Karen was seated just next to me. Now I am writing to contribute to her new Go Raw! magazine. Again, I am grateful. Preparing delicious food at home, eating out at rawesome raw food restaurants, shooting a raw food prep video with fellow raw chefs, and going gardening with friends! I have also started teaching and doing demos with Whole Foods Market! This journey has truly been amazing. Life is rawesome and I am wishing you life in every breath!
Jeff Ng is The Asian Raw Chef, the leading raw chef in Asia. He teaches how to prepare Asian Raw Food that is modern, fun and sexy. Excellence driven, he has worked with Karen Knowler, The Raw Food Coach and trained at the prestigious Matthew Kenney Academy in Santa Monica. For free Asian raw food recipes and information visit www.TheAsianRawChef.com
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MY RAW BUSINESS
Barbara Fernandez
Im Barbara Fernandez and I love my business. What is it? In two words, raw food. In more than two: I teach busy people how to put more raw food on their plate that is a) Super tasty: Im a serious food fan, I havent yet met a flavour I didnt like. b) Super fast: Im rushing around all day so I dont have time to spend more than 30 minutes a day making food. c) Super practical: Why go to all the effort of making one dish when the same effort with a few simple additions can yield two or three extra dishes? If I can turn my leftover raw veggie rice into a delicious soup in two minutes, Ill do it. If I can have fruit pudding for breakfast and whip up a crust for fruit pie the next, Ill do that too. Brilliant!
How did I get started?

About ten years ago I found Julianos book RAW in a juice bar. Juliano promised that I could eat really delicious food and lose weight and feel amazing. Having tried loads of other diets where the food didnt taste delicious and I felt anything but amazing, I thought Id give it a go. I made Julianos Fettucine Alfredo, enjoyed it, and thought I was hallucinating. It felt like someone had plugged me into an electrical socket and turned up the juice. Wow! I thought. If I feel like this after one raw meal, how would I feel if I ate every meal raw? I started making recipes that I found in books and on the internet. And gradually I gained enough confidence to start creating my own recipes. I held a pop up restaurant event in Cambridge, England a definite highlight, I was so nervous and I had people telling me that I should open a restaurant. While I didnt want a restaurant, I had always wanted to work from home so that I could be with my children. I also wanted to help people by creating something I would be proud of that would fill a genuine need.
would I need most? And the answer was easy. Fast and tasty raw food for busy people with non-raw eaters in the house! I had become an expert at this, for the simple reason that I had to teach myself or continue pulling my hair out preparing separate raw and cooked meals. I had found classes on how to make nut milks and smoothies, but no classes on how to organise your week and make things really fast and simple. And so RawFiesta was born! The strategies that took me years to figure out are now what I offer people in my RawFiestas A Month On Raw! program.
Any advice for aspiring raw food business owners?

Yes, get a coach! You need someone to hold you accountable. Thats one of the best things I did for my business and I am always investing in my education and personal development. You also need a very good peer group, people who are positive and supportive of you and your venture. They dont have to understand it, they just have to be happy for you to follow your heart. And... Dont try to fit into a box, especially if its someone elses. Think hard about who you are, what you enjoy doing, what skills you already have you have more knowledge than you think you do!
What I love about my business

I love sharing my food with people. I will never forget the look on an elderly gentlemans face who tasted my Apple Crumble with Mango Vanilla Custard his face lit up with a huge smile. Plus the food was doing him good! I love that I can work from my laptop anywhere. I could go to Thailand tomorrow and just take my business with me. Hooray! I love the people I meet. I tend to attract busy people who have a lot going on in their lives, and they inspire me!
Finding a need to fill

I then asked myself, If I were starting over again today with raw food, what
Barbara Fernandez is the owner and creator of RawFiesta. A raw food chef, coach and speaker, Barbara specializes in super-fast, fun and delicious raw food recipes for timechallenged moms making multi-purpose meals for non-raw skeptics disguised as partners, friends or small children. More information at www.RawFiesta.com
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RAW & FAMOUS
Dear Rock Star You and I know that you rock, otherwise you wouldnt be here would you? How exciting to be a part of this brand spanking new raw food magazine that the fabulous Karen Knowler has put together. A one-stop place for all your raw culinary inspirations and fulfilment, how cool is that? Karen has set a challenge for me which has lit me up in so many ways. Starting from Issue 2, she has asked me to invite and teach celebrities from across the media to go raw for a day. How fun is that? I will be their personal chef from morning until night creating vibrant, energy giving, fresh and delicious food and I will be reporting back to share with you how they got on. Ill also be sharing quotes from each celebrity (with their permission!), not only about how they enjoyed the food, but just as impor tantly, how it made them feel. I have already lined up my first three celebrity clients, but I will not reveal who they are just yet as I love the element of surprise, dont you?! You might be wondering, why has Karen asked me to take on this challenge? Well, its because this is my field of experience. For over 20 years now, I have fed countless actors, famous musicians and other A-list stars during my work as a film location caterer. I have worked on films, commercials, photographic still shoots and pop promos (videos). Usually the kitchen is a converted truck which we load up and take to wherever the crew are shooting. You may have seen some on your travels. Not only do we feed the cast, but also the crew and this can be as small as 35 people, right up into the hundreds. I have worked with top names too many to mention, it would be almost easier for me to name the few that I havent worked with. It may sound glamorous meeting people like Mick Jagger and Elton John (thats the good bit!) but honestly, after working for sometimes 26 hours in a stretch, you dont feel terribly glamorous. It does take a certain type of person with a lot of stamina
to deal with the long hours and sometimes unpleasant locations. You know that saying You dont have to be mad to do this job but it certainly helps ? Yes, I own the t-shirt. Many years ago, I worked on three films backto-back, then worked on the Big Breakfast pilot (a famous British morning TV show of many years ago) and promptly collapsed afterwards! As a result I took a three month sabbatical in South America and then got sick, probably as my resistance was so low. After I returned, I met a naturopath who introduced me to raw food. Wow! I was better in no time at all and was bouncing off the walls with crazy energy, however, I was also only 19 years old at the time. Since then Ive fluctuated between 50% and 100% raw, but it was after my fourth baby was born that I re-discovered the benefits of eating high raw. These days, I can very happily and easily work on a film shoot that lasts 15 hours or so. I think thats a good testament that raw food does indeed increase your energy and stamina and general wellbeing. I may not be as energetic as I once was, but I certainly can feel the difference when working crazy long hours, and the crew I work with love receiving my raw concoctions and I can see how they benefit from them too. I do feel a bit like a raw food pusher though, especially with my little packets of superfood powders of maca, blue-green algae and raw cacao powder, but I can visibly see their stamina and happiness improve. Im the good pusher! I know that I am going to enjoy this challenge so much. I love seeing people light up when they eat raw food. Youve probably experienced this too. I cant believe its raw! they say. Believe it baby, believe it. Raw food rocks! I look forward to reporting back to you with my first celebrity report in September! Until then, keep happy, keep healthy Marina
Marina Banks is a raw food chef currently working with film, TV and music industry clientele. She has been a film location caterer for over 20 years and now happily combines her two favourite worlds of media and incredibly vibrant, delicious, healthy living foods. More information at www.rockstarraw.com
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ASK NINA
Travelling Raw
Dear Nina Im a 15 year old girl from Australia who follows an 80% raw food diet. Later this year I am going overseas (Belgium, France, England, Ireland) with my school for a month and I wont have a lot of control over what I eat because I am being billeted to other peoples houses and going to pre-booked restaurants that my school has chosen. I am really scared about the food I will be served because I know I will not enjoy eating unhealthy foods and animal products. I am not allowed to look up restaurants and juice bars and just go there because I have no control over this trip and all my healthy produce will not survive a month in my bag. Please help! I dont know what to do and I want to enjoy my time away! I also dont want to seem rude and fussy when Im staying at other peoples houses. And what do I eat from the hotel menus and from restaurants? I cant afford to make everyone go somewhere else because Im in a group of about 40 people. Thanks so much!
Anna
Hi Anna
It seems that its going to be an exciting year for you. Youre definitely wise to be thinking about the raw aspect of your travels. Having a simple plan or strategy will allow you to enjoy your trip without stressing about food. I know what its like. I was once a stressed out irritable 15 year old that refused to eat at row after row of restaurants. I used to feel anxious and uncomfortable when faced with a menu of mainly cooked foods. As a teenager I chose not to attend social gatherings, all because of the food. That was 23 years ago and since then raw has come a long way. You dont need to stress or worry or get irritable like I did! The following are some simple yet effective tips that will help you to achieve raw travelling success.
On the plane: Pack your raw food in a range of different sized containers. You can use these containers once you arrive at your destination to store fresh produce, nuts, seeds and dried fruits. Bananas, apples, oranges, grapes and dates stuffed with nut butter make great travel fruits. Take some raw crackers and cookies for the flight too. Make a large box of salad. Buy unpasteurised fresh orange juice and a large bottle of water at the airport shop before boarding the plane.
Grab & Go Food

Breakfast: Supermarkets sell a range of delicious fruits. You can buy whole fruits or ready prepared fruit salads. Buy more fresh unpasteurised orange juice or ready-made smoothies. Although many smoothies are not raw, if you read the label you will find that many are packed full of nutritious fruits and nothing else. Lunch: Readymade salads can be found in most supermarkets. Buy a pack of olives, sundried tomatoes and a packet of nuts and seeds to add extra flavour to your salad. Lots of supermarkets sell sprouted seeds in the salad section too. Snacks: Buy some extra fruit, a pack of carrot sticks and hummus or a small readymade salad. Treats: Buy some packets of mixed dried fruits. Some supermarkets sell raw snack bars.
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What youll need:

In a clear pencil case, pack a knife, fork and spoon. Plastic containers in a range of sizes three containers should be enough. Aim for small, medium and large. Try to pack one box inside another. Personal Blender. You can whip up delicious smoothies and dressings in these. Remember to take a travel plug. Oh, and dont worry about the weight. You can buy some very inexpensive and lightweight personal blenders.
ASK NINA
Staying with a Host Family

1 Prepare a list of all your favourite raw foods to give to
your host family. Please dont think of this as being rude. Your family will probably be delighted to know your likes and dislikes. By making a list for them youre actually being very helpful. Also, know that this family have probably volunteered to have you stay. They will be excited to have you in their home. They will want to help and please you. 2 By living your raw lifestyle as best you can in a foreign country, you are a great role model and pioneer for raw. You could change this familys life. To younger children or even your peers you will be a wonderful role model for healthy eating. 3 Take five easy to prepare raw salad recipes with you. Laminate them for durability or put each one in a plastic sleeve. Give them to your host family when you arrive. 4 Write an outline of what you would generally eat for breakfast, lunch and dinner. Keep it as simple as possible. That way youll have a better chance of getting what you want. Try not to bamboozle people with unusual ingredients. 5 Perhaps you have a favourite raw recipe book that you can give each host family as a gift? Remember to write a message inside of the book thanking the family for their hospitality. 6 Explain to your host family that you would love a trip to the local supermarket or store to buy some fresh produce. They may be happy to take you on a shopping trip. 7 You may be pleasantly surprised by how healthy your host family might be. They will probably know of health food stores in their area or places they can take you for a healthy juice or smoothie. 8 Offer to prepare a large salad for your host family. 9 If you are able to communicate with your host family prior to your trip you could send them information about your food preferences in advance. As long as you are open, honest and non-judgemental of others then the people you stay with will certainly want to do their best to help you. 10 If you are able to find out exactly where your host family lives, you can search the internet to find out more about the area including its local health food shops, markets and restaurants.
Put together your own Restaurant Secret Stash Bag. This doesnt have to take up very much room in your normal bag if you stick to using small containers. To brighten a basic salad you can choose from: A small pot of salad dressing A small bag of mixed nuts or seeds A small pot of olives or sundried tomatoes A small avocado A small pot of your favourite herbs or spices You can always ask the waiter to serve your fruit salad before you eat your salad or main meal. To improve a basic fruit salad you can choose from: Avocado Banana Dried fruits Dates stuffed with nut butter Carry some herbal tea bags in your bag just in case the restaurant doesnt have your favourite flavour. They can still provide you with some hot water. Eating out is generally a social occasion. Look at it as a time to have fun, relax and chat with your friends. Do not make it all about the food. You might want to fill up on some raw foods earlier in the day to prevent you from feeling ravenous by the time you get to the restaurant. Arriving hungry may make you feel irritable and lead to you making food choices that you would not normally consider. If you decide to eat some cooked foods you can still make healthy choices. Avoid fried foods and creamy foods. Opt for foods like steamed vegetables or grilled vegetables, brown rice, whole wheat pasta, curried vegetables, whole wheat pitta bread and hummus. Keep a raw travel log about your journey to help the rest of us! You might decide to write a travel blog. Let us know so we can keep up-to-date with your raw success. A travel blog would be a great way of keeping in contact with your family and friends in Australia too. You can include hints and tips on where to eat or buy raw food in each place that you stay. Document each stage of your journey in photographs. You might include, raw packing, raw in the airport, raw on the plane, raw shopping in England/Ireland/France/Belgium, my host family and anything else that comes to mind. With great planning and a positive attitude youre set for raw success. Have fun on your travels!
Hotels and Restaurants

Find out the names of the pre-booked restaurants. Search the internet to find their menu so that you can prepare and have time to consider your options. You may choose from a selection of starters or side dishes instead of a main meal. Be very clear when ordering and explain that you want your starters or side dishes to be served as a main course.
Nina
Nina Dench is a raw food coach and teacher whose brilliance is in making delicious sweet treats for everyone, with her specialism being assisting parents in their quest to feed their children more raw food and to successfully feed a family high-raw. More information at www.NinaDench.com.
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ASK THE EXPERTS
Put our experts knowledge to the test!
Dear Nina: My four year old daughter refuses to eat fruit. I try to prepare lots of different fruits for her but nothing seems to work. She says she doesnt like the way that fresh fruit feels in her mouth. I find this really unusual because everyone else in our family eats lots of fruit. What can I do to help her eat more fruit? Nina replies: Firstly, dont worry. Youre not alone. Ive had first-hand experience of this with my daughter too. Whilst your child might actually like the taste of fruit, shes only objecting to the texture. Some children dont like the wet or slimy mouth-feel of fresh fruit on their tongue. If she doesnt want to eat fruit then let her drink fruit. Your best course of action is to make smoothies and juices. Even if she only drinks a few sips then this is progress. Praise her for her efforts. I use a very simple technique that I call Age Sipping. If your daughter is four years old you simply ask her to try four sips. Shell be really proud of herself every time she reaches her target. If she doesnt reach her target, thats okay too. You are simply there to provide the smoothies and offer her love and support. Be consistent with your offerings and keep smiling!
Dear Shakaya: Im a working mom who wants to look and feel beautiful. Im not overweight but I have low energy and neglect myself.I want the radiance I see in you. Lauren Shakaya replies: Beautiful Lauren, if youd love the confidence and radiance of a woman who takes exquisite care of herself, its time to prioritise yourself!That is the first gateway of Exquisite Self Care and it creates a ripple effectthat will benefit you and everyone around you, because when you are filled up you have more to give.Self Care isnt selfish its Sacred(thats tweetable!). A gorgeous way to integrate this and set the tone for your day at the same time is to have Spa Water first thing in the morning.After sleep is when we require hydration most and morning is a potent time to ignite your ESC intention for the day. Spa Water will assist you in receiving both!Refreshing Spa Water can be prepared with fresh mint, grated ginger, cucumber slices, berries etc. Here is a favourite of mine that will increase your energy: Fire Water Recipe: Add a generous squeeze of citrus into a pretty mug of water; mix in powdered cayenne pepper to taste. Citrus assists your body in flushing toxins that can make you feel sluggish; Cayenne Pepper strengthens circulation. Enjoy your elegant ESC ritualknowing you are becoming the woman who has enough energy to live her dreams! With Beauty, Shakaya
OU Y O D A HAVE ION T rts? ESe pe QUo ur x

for
Shakaya Leone is an Earth Empress who elevates a womans life into an experience of exquisite, feminine, sensual beauty.Shakaya is the author of Naked Beauty, Nude Food and is the creator of World Detox Day. Shakaya is an inspired voice in the raw food community. More information at www.earthempress.com
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ASK THE EXPERTS
Dear Iris: Id like to grow my own healthy, fresh food, but I dont have a garden and I move often. What are my options? Iris replies: Many food plants, even dwarf fruit trees, grow well in containers. Garden centres and pottery shops have beautiful, purpose-designed containers, but if you want to save money or be more inventive, any old plastic/wooden box or bucket will do. Check your spare bedroom, garage, friends places or second hand shops for treasures. Even plastic shopping bags and rubbish bags make great plant containers, as long as you cut holes in the bottom very important! The bigger the better isnt always a slogan I support, but for plant containers I agree. Larger containers need less frequent watering and fertilising, and the plant roots have more space to explore. Fill your containers with the best organic potting mix you can find, not just any surplus dirt. Its false economy to save here instead of on the pot. Your potting mix needs the right nutrients and enough air gaps, and it should hold water well. Obviously rubbish bags arent very beautiful, so I cover the containers with colourful fabric or bamboo mats. The advantage of containers is that theyre moveable. If you dont like where you put a planter pot, you can move it somewhere else, or take it with you when you move. And if the plant didnt like it perhaps not enough sun or too much wind, try a different spot. Putting a container to the right and left of your door looks great and allows fresh pickings whenever you walk past. Even fresh salad from the shop cant compete for freshness, convenience and cost. If your friends like your new vegetable supply, plant containers for them as well and youll never be short of birthday presents again.
Iris Huebler is the Director of The Raw Food Garden Planner and has over 18 years of experience growing a wide variety of fresh vegetables, herbs and fruit in Germany and New Zealand, plus theoretical background from Massey University and research into organic seed production. To learn how Iris can help you grow your own nutritious raw food garden, visit www. RawFoodGardenPlanner.com
Dear Simone: If wine is made from grapes, why arent all wines vegan? Simone replies: The answer is in the winemaking process, as some wines will undergo a process of fining before being bottled so as to remove any suspended particles in the liquid. The fining agents used can be animal derivatives such as casein (milk protein), albumin (egg whites), isinglass (a protein procured from the bladder of fresh water fish) or gelatine, of which there are no plant sources, only animal. However, there is not only a large move away from animal based, fining agents but many wines are not subject to fining at all but may not be labelled as vegan. If the label states, without fining or filtration or unfined/unfiltered, the wine is a vegan product.
Simone Baldwin is a wine specialist and a Living Light Culinary Institute certified Raw Rood Chef and Instructor. Raw and Wine is a teaching, coaching and consultancy business dedicated to those who seek to dramatically enhance their quality of life using a plant based raw food diet along with the added enjoyment of wine if desired. More information at www.rawandwine.com
Dear Deborah: Id be interested to know what type of blender do you use? Deborah replies: I use two different types of high speed blender. I have a Vitamix which is great for large volumes and smoothies and I also use a Blendtec with a twister jar. Blendtecs are more widely used in professional raw kitchens in the US and I fell in love with them when I was training in America it is what I use on my trainings. Both the jug and the twister jar on the Blendtec has a wider base than the Vitamix Jug and I find it useful to have a wider base if I want to retrieve that last little bit of chocolate mousse or cheesecake from the bottom of the jug!
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ASK THE EXPERTS
Dear Ritamarie: I have all the signs of thyroid problems fatigue, inability to lose weight, cold extremities, and hair loss. Yet my doctor says he tested my thyroid and its normal. Is there anything I can do to get my energy back? Ritamarie replies: What you describe is a common problem, and I hear it all the time. Educated people self-diagnose themselves as hypothyroid, go to the doctor to get tested, and are told that their thyroid is fine. What most people dont realise is that the routine test for thyroid function, TSH, does not give you the complete picture of thyroid health. There are least 23 different patterns of thyroid dysfunction that have been identified, and each requires a slightly different approach when it comes to restoring balance. Unfortunately, rather than figuring out the underlying subtle causes of imbalance, many medical doctors only offer a couple tools for treating a low functioning thyroid prescribing either Synthroid or Armour Thyroid. Here are four options to improve your thyroid function, even without more thorough testing: eating sea vegetables, which are excellent sources of iodine and trace minerals adding a few Brazil nuts to your diet for their selenium content eating avocado for glutathione eating sunflower seeds or sunflower lecithin for phospholipids By combining functional medicine assessments, personalized nutritional replenishment, and an understanding of how to restore balance using whole, fresh, plant-based foods targeted to individual needs, results that seem miraculous happen all the time.
Dr. Ritamarie Loscalzo, MS, DC, CCN, DACBN, combines the ancient healing wisdom of whole fresh foods and herbs with modern scientific research to help people recharge their energy and reclaim their lives. To learn more and get started on 7 Simple Strategies to Jumpstart Your Energy Practically Overnight, visit www.DrRitamarie.com
Dear Nomi: I have arthritis and would love any input you have on how best to relive or help it naturally. Thank you! Nomi replies: From a food standpoint, arthritis is a disease of acidity, so it is important to learn to stay in a mostly alkaline state. My mother had terrible rheumatoid arthritis, the worst Ive ever seen in my life. Her diet consisted of black coffee, milk, meat, a few vegetables, potatoes... lots and lots of sweets candy, pastries, hot fudge sundaes, apple pancakes.So, thats how NOT to eat. Concentrate on fresh, raw veggies, fruits, greens, some nuts and seeds. Not all raw food is alkalizing, you can find acid/alkali charts online. Low fruit green smoothies would be a good way to start the day as well as energy soups and salads. For protein use tahini, almond butter or the nuts themselves, sunflower seeds and almonds. Stay away from high sugar items and watch your intake, keeping acid forming foods to a minimum. I have seen arthritis 100% turned around in as little as ten days on an all raw program that includes drinking wheatgrass juice, eating lots of sprouts, and doing internal cleansing daily (colonics or enemas). Something else that has proven to be very helpful with the various kinds of arthritis as well as any type of inflammation, is taking digestive enzymes that are high in protease (or just high protease enzymes without the word digestive). Not only before each meal, which is a good way to start, but for therapeutic use, taking them between meals. Work up slowly. Probiotics are another supplement to consider using. Its amazing how many people are running around with messed up guts. If your gut doesnt have the right flora in it, then its got health-sapping bad flora. There is no way a person can have great health if their gut isnt right.
40
RAW LIFESTYLE
Create a Radiantly Healthy Summer

with these Seven Exquisite Self-Care Tips
Summer is a magical time of relaxed schedules, travel, and fun. Most of us look forward to longer days, warmer weather, and vacationing to other parts of the world as we enter the season of fun in the sun. Summer is also the perfect time to focus on a renewed commitment to your health and well-being. Fresh, living foods are in abundance. There are warm, sunny days for picnics and outdoor activities. And there are the unique sounds of nature and beautiful sunsets that create songs of serenity and cultivate a spirit of solitude. This summer is one of massive transition for me as I lovingly release my life as it has been for 30 years, and say hello to an exciting new chapter. Ive developed these self-care practices to support my transformation in a powerful way. You dont have to be going through a big change to embrace a higher level of self-care this summer. If you practice these tips youll find a renewed sense of well-being in your body, soul, and spirit and you too can make this summer your healthiest yet! morning and evening 1 Create rituals that support you. This can be as simple as creating a 15 minute morning ritual of stretching while listening to meditative music, or developing practices that go deeper such as spending the first 30 minutes of your day in meditation, then another 30 minutes of yoga. Create rituals and hold them as a sacred part of your day. authentic self2 Cultivate esteem. By authentic I mean the self-esteem that comes from the inside, not the false selfesteem that comes from outward expressions such as buying things you dont really need to get a shopping high, or turning to the refrigerator to numb your feelings of low self-worth. Cultivating the inner qualities of integrity, becoming your own best friend, and setting healthy boundaries in relationships will give you a true and lasting sense of self-esteem. fresh, in season, and local time feeding your body 3 Eat 5 Spend food as much as possible. and soul with fresh air and If you have a farmers market, take advantage of getting to know your local farmers. Create a sense of adventure around shopping, trying all the different kinds of fruits and vegetables your local market offers. This is such a win-win for both you and for the local farmers and will support your healthy lifestyle in such an incredible way. sunshine. Summer is the perfect time to create fun activities in the outdoors. Rediscover the lost art of childlikeness by going on a picnic, riding a bike, or spending time at a park. Allow your skin to soak in the energy from the sun and breathe the fresh air. yourself with healthy, 6 Nourish chemical-free skincare. Be aware of the ingredients in products that are harmful to your health and replace those items with pure, plant-based skincare. what your body can 7 Discover do. Summer is the perfect time to try new ways to move your beautiful body. Most gyms and studios offer specials during the summer so do some research around the local yoga and Pilates studios in your area. Or if you love to dance sign up for ballroom dancing lessons. Step out of your routine and try new forms of exercise.
Explore raw food living in new ways. Spend time in the kitchen trying new raw food recipes. Dive in to a raw food magazine (like this one!) or start attending a local raw food meet-up group in your area. Give yourself the gift of expanding your knowledge of raw food and how it can radically change your health and your life.
Remember, each day we wake up is yet another gift, and a chance for us to make fresh starts in whatever area of our lives we want to change. Enjoy the journey of exquisite self-care and make this summer one youll never forget!
Ginny Edwards is the founder and CEO of Ginny Edwards International, a raw food friendly coaching company dedicated to empowering women to fulfill their purpose by creating radiant health in spirit, soul, and body. For more information visit www.ginnyedwards.com.
41
NATURAL BEAUTY
Sun Protection in the Raw

Lather on the sunscreen if you want to be safe in the sun is the word on the street, and yet I beg to differ. I have rather controversial views on sun protection and really believe that we need a fresh approach. Ive long advocated the healing power of the sun. Naturopaths from time in memoriam recommended daily sunbathing albeit under controlled conditions for approximately one hour a day. We need sunlight in order to have adequate levels of vitamin D and its thought we have something of a worldwide epidemic of vitamin D deficiency, cases of rickets have increased by more than 400% since 1996. Vitamin D is a vitamin and pro-hormone which our bodies naturally produce by synthesising ultraviolet light from the sun. Its essential to make proper use of calcium for stronger bones and teeth and maintain a healthy immune system. Beware though, of synthetic supplements which contain only a tiny amount of Vitamin D! A recent report claimed that mushrooms can provide as much vitamin D as supplements but only if you put them in the sun before you eat them. Sixty minutes exposure is required for them to produce the Vitamin D and its thought then that the sun-exposed mushrooms are as effective at boosting and maintaining vitamin D levels as supplements are. Perfect for raw foodies, no need for the dehydrator! So while we should ensure that we do supplement when necessary, we also need to embrace some sun exposure yet avoid getting sunburnt. Staying in the shade and covering up remains the best protector (big glasses and parasols film star style!) but for those times when we are going to be fully exposed to strong sunshine how do we protect ourselves? Forget chemical sunscreens, they can be potentially toxic and bizarrely when some of the synthetic chemicals interact they can actually be carcinogenic, and inhibit the formation of Vitamin D. There are some more natural sun-creams (more later) but for those on a raw food diet perhaps the most interesting consideration is that certain foods can be sun protective or at least by consuming certain nutrients we can increase our skins own sun protection. These include Carotenoids and Lycopene found of course in red peppers, watermelon and tomatoes (eat crushed tomatoes to get the most bioavailable lycopene). In one study, people consuming tomato paste had more protection against sunburn than a control group after three months. Xanthophylls are Carotenoids which contain oxygen, such as green leafy vegetables, for example kale, spinach and spring greens the raw fooders friends indeed! Then theres the orange coloured carotenoids, the carotenes, again very much part of the raw food diet including pumpkins, apricots and sweet potatoes. So it seems that by eating a rainbow of colours we can indeed increase our natural sun protection. In addition, we can consume raw organic coconut oil which is said to be sun protective, at any rate its great as an antibacterial and very high in Lauric Acid the main component of breast milk. In terms of applying topically to our skin, nothing works better than coconut oil as an after sun moisturiser and deep protective hair conditioner. Argan oil also has sun protective qualities. For when you do need to apply sun protection (because its critical that you dont burn) then use one of the more natural sun creams such as those from Weleda, Green People or Jason Natural Care. Remember too that mineral make-up has a natural SPF and if, heaven forbid, you do burn, then apply neat Lavender Oil (to lightly burned skin) and use raw extra virgin coconut oil to soothe and nourish. The purest and best is the fair trade raw organic coconut oil from Tiana. If you are concerned that your Vitamin D levels may be low, get them checked by a health care professional or get a home test (in the UK you can purchase one for around 25 from Better You they also sell the excellent DLux 3000 oral spray see www.betteryou.uk.com.)
Janey Lee Grace The UKs Number One Natural Living expert, is a Holistic Business Coach, Presenter on BBC Radio 2 and author of 5 books including the No 1 Amazon bestseller Imperfectly Natural Woman. She has been voted No 1 personality in the 2013 Natural Beauty Yearbook. More information at www.janeyleegrace.com
42
BODY & SOUL
The 7 Principles of Raw Beauty

These principle have come together following my personal journey of adding more raw foods to my life for over ten years. When I started my raw food journey I had no idea what I would gain from it. Of course I am extremely grateful for the energy, clarity, wellbeing and levels of health I have, but as a woman, the biggest gift it has given me is my level of self-love, my sense of self and my purpose in the world. It was after only one week of adding more raw food to my life that I felt like I was experiencing myself on another level, a higher level and it keeps getting better and better. We are not told as women that it can get better and better, but it is true, we just need to know how. When I look back to the start of my journey there was a clear path that seemed to unfold and the The 7 Principles of Raw Beauty are the foundation of that unfolding. They are in the exact order of how they manifested in my life and living them has created extraordinary shifts in myself, my life, my relationships, how I see the world and my part in it.
All 7 Principles are powerful, but when they are put together, they are even more potent in enabling women to live lives of selfnourishment, empowerment, joy and passion. Body Nourishment Nourish yourself with living plant foods on a daily basis for mental clarity, energy and beauty.Move your body to increase your self sexiness, challenge your physical comfort zone and gain confidence. Self Love Be guided by the inner love you nurture within yourself for yourself. Be proud of who you are, and the ever-expanding knowledge that you are becoming the best woman you can be for yourself and others. Creative Expression Carve out time to express yourself creatively. Honour and nurture your creativity to express your whole self. Joy Creation Practice the art of gratitude. Joy comes from choosing joy, moment by moment. Elevating Relationships and Communities Surround yourself with people that support and nurture you to create a life you want to live.Create a community of women who will hold you every step of the way, raising you higher. Living Your Passion Create a life that drives you to jump out of bed every morning and be a full expression of your passion and a full expression of yourself. Purpose & Contribution Choose your purpose and then powerfully share it with others in ways that make a difference.
These 7 Principles are simple and their power comes from their simplicity. Once you begin this journey you are opened up to another level of living life that honours who you choose to be. Your sense of self no longer comes from what others or society say you should be; it comes from giving yourself the time and space to nourish your body, and then you begin an empowered and joy filled path which ultimately nourishes your life to extraordinary levels of self-love. When women fill up their cups first, they can give to others with wholehearted generosity and abundance. When we try to nourish others when we ourselves are empty, nobody benefits. The 7 Principles of Raw Beauty set you on a path of raw beauty that nourishes, heals and expands you in ways that allow you step into yourself, so that you can step up in your life and be an inspiring example for others to do the same.
Kemi Nekvapil is one of Australias most popular raw food advisors, as well as a speaker and coach for womens wellbeing. She appears regularly in the media and works with some of the worlds most forward-thinking companies. Kemi empowers women all over the world to love themselves without apology. More information at www.rawbeautyqueen.com
43
RAW KIDS
Healthy Kids Fun Page

W T H Q P O R R I D G E G D S E F R U I T M N K O A T S G M E K U M M T S Z N E Z O R F E X P S G R E T A W S T I M E N Z V A N I L L A F S P F E E E S C N L A E R E C K R O V B R M H A P P Y D I E H A A R V G D N A X I K R H U N E E J T Y F I N U M Y I T G H E U R Y S F R A V O R N O S Q I L S B U A G N N O S K O B C E X L A W M B A U D V S M E B J E B O B I E B F Z L I S P P L C I X P L E D M N O I T N E T T A T V Y S W E H S A C E Q H O N E Y
Breakfast Brain Boost Wordsearch

ENERGY ATTENTION SPORTS HAPPY MOOD BREAKFAST DRINKS JUICE SMOOTHIE FRUIT FUN VANILLA HONEY HEAVEN FROZEN BANANA FAMILY TIME CASHEWS WATER CEREAL BEE POLLEN PORRIDGE OATS
Jolly Jokes!
Q: Why did the banana visit the doctor? A: Because it wasnt peeling well. Q: Why are bananas never lonely? A: Because they come in bunches. Q: Why were the strawberries so upset? A: Because they were in a jam.
Quick Quiz
Q: What is a scarecrows favourite fruit? A: Straw-berries. Q: Whats a dancers favourite vegetable? A: Spin-ach!
llow and What vegetable is ye 1 has ears? ge, and What is long and oran 2 grows underground? ng around What fruit likes to ha 3 in bunches? has seeds What fruit is red and 4 on the outside? like a half What fruit is shaped 5 moon?
(Answers 1. corn 2. carrots 3. grapes 4. strawberries 5. banana)

44
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GoRaw!

MY EXTRAWDINARY LIFE TRAVELLING RAW

Meet Jeff Ng, The Asian Raw Chef

Stories of RAW TRANSFORMATION

to print out & keep

go raw! magazine issue 1 JULY 2013

27 RAW TRANSFORMATION STORY

8 QUICK & EASY LUNCH AT HOME

29 RAW TRANSFORMATION STORY

9 LADIES WHO LUNCH

Not Tuna Salad Sandwich with Chocolate Bite-Sized Butter Balls

13 100% RAW DINNER WITH COOKED VARIATION

35 RAW & FAMOUS

14 100% RAW DINNER

38 ASK THE EXPERTS

CONTACT US: gorawmagazine@ therawfoodcoach.com Go Raw! Magazine

19 ENTERTAINING IN THE RAW

43 BODY & SOUL

44 Healthy Kids Fun Page

Telephone: +44 (0)1462 743 386

go raw! magazine issue 1 JULY 2013

Fresh Fruit Salad with Macadamia Cream

go raw! magazine issue 1 JULY 2013

Vanilla and Blackberry Chia Porridge

A large glass jar with well-fitting lid

go raw! magazine issue 1 JULY 2013

Vanilla Honey Heaven

go raw! magazine issue 1 JULY 2013

Food processor Dehydrator

down but still a bit chunky.

or until dry throughout.

Will store in an airtight container for up to three weeks.

go raw! magazine issue 1 JULY 2013

Mango, Tomato & Avocado Bowl

go raw! magazine issue 1 JULY 2013

Vegetable Teriyaki with Riesling

DIRECTIONS 1 To make the Teriyaki Sauce, place the ingredients in

go raw! magazine issue 1 JULY 2013

Not Tuna Salad Sandwich with Chocolate Bite-Sized Butter Balls

Not Tuna Salad Sandwich

go raw! magazine issue 1 JULY 2013

Chocolate Bite-Sized Butter Balls

go raw! magazine issue 1 JULY 2013

Summer Lunchbox Ideas

go raw! magazine issue 1 JULY 2013

Pasta with Pesto

Blender Pasta cooking pot

add a bit of warm water.

go raw! magazine issue 1 JULY 2013

Grilled Summer Veg Pizza

High-speed blender Food processor Dehydrator

Sweet Balsamic Pizza Sauce

go raw! magazine issue 1 JULY 2013

100% RAW DINNER

To compose the pizza

go raw! magazine issue 1 JULY 2013

go raw! magazine issue 1 JULY 2013

Summer Berry Cheesecake

Food processor Blender 9 spring form cake tin

go raw! magazine issue 1 JULY 2013

Blender Nut milk bag

go raw! magazine issue 1 JULY 2013

Super-Quick Summer Party Menu

Raw Spinach Dip