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No part of this ebook may be reproduced or copied by any means without the prior written permission of its author. Attitude to Food 2013
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Contents
Introduction ....................................................................................................................................... The Well Stocked Raw Pantry .......................................................................................................... Breakfast .......................................................................................................................................... Anti inflammatory Smoothie .............................................................................................................. High Energy Smoothie ...................................................................................................................... Cinnamon Raisin Chia Pudding ........................................................................................................ Super Food Granola ......................................................................................................................... Bircher Muesli ................................................................................................................................... Nut Milk ............................................................................................................................................. Veggie Bacon ................................................................................................................................... Lunches and Suppers ....................................................................................................................... Nut Cheese ....................................................................................................................................... Hummus ........................................................................................................................................... Salsa ................................................................................................................................................. Holy Guacamole ............................................................................................................................... Corn Chips ........................................................................................................................................ Almond Miso Wraps ......................................................................................................................... Vegetable Pasta with Superfood Pesto ........................................................................................... Rocket Salad .................................................................................................................................... Quinoa Tabouleh .............................................................................................................................. King Kale Salad ................................................................................................................................ Heaven in a Salad Bowl ................................................................................................................... Mushroom Stroganoff with Mash .................................................................................................... Vegetable and Lentil Chilli ................................................................................................................ Cauliflower Rice ................................................................................................................................ Vegetable Curry ................................................................................................................................ Lasagne ........................................................................................................................................ Desserts ........................................................................................................................................... A word on Sweeteners ...................................................................................................................... Summer Fruit Tart with Almond Cream ............................................................................................. Chocolate Brownies with Raspberry Coulis ...................................................................................... Lemon Ice Cream ............................................................................................................................. Chocolate Pudding .......................................................................................................................... Chocolate Sauce .............................................................................................................................. No Bake Energy Slices ..................................................................................................................... Hot Chocolate ................................................................................................................................... attitudetofood.com! 4 6 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42
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Introduction
Youre all set to Upgrade your Diet in a very Nutritious and Delicious Way!
Recipes are high on taste and low on complexity so this e-Guide is perfect for everyone from busy stay-at-home mothers to those who are chained to a desk for twelve hours a day. There are suggestions for delicious and nutritious breakfasts, lunches, suppers along with snack options. This eGuide is not meant as medical advice, neither does it aim to be a cure for a specific health condition so if you are taking medication or your doctor has given you specific advice, do discuss it with them before you begin.
New to Raw?
The definition of raw is food that has been prepared to maximum temperatures of 118F and 48C depending how strict you want to be. Food that we bake, boil, steam, fry etc, is cooked to high temperatures and so the nutrient levels; vitamins and minerals, along with digestive enzymes that naturally occur in our food is killed. When we prepare food using a raw philosophy, those vitamins, minerals and digestive enzymes are intact, and as soon as you raise nutrient levels of breakfasts, lunches, suppers and snacks, youll feel fuller faster, so be sure to use smaller portion sizes than you would for cooked equivalent dishes, and go back for a top-up if you need. Youll be surprised, those signals from stomach to brain go off a lot faster, so its a great way to practice conscious eating and notice how your body reacts to the foods that youre putting on your fork. Some recipes (the crackers) require a dehydrator, but where this is the case, do check your oven for the lowest temperature you can use. Some goes down to as low as 90F, so you can play and experiment with the equipment you have, without the need for expensive kit. Dehydration time often varies too, and can be hugely different in summer, winter, depending on whether the air is dry or whether theres a lot of humidity. Another option would be to pick up your favourite crackers from your local health food store, and use those ...its quick, easy, and less work too! The important thing here is that you incorporate a new Attitude to Food into your week. Its not meant to be stressful. Questions? Just email nourished@attitudetofood.com
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Make it yours...
Do it your way, keep it real and make it yours. Dont like a specific ingredient? Then switch it with one that you do like. Feel free to move recipes around so that you include meals that youll enjoy on a day that suits you too. Got a particularly crazy-busy day coming up, then make double the day before, so you can use leftovers for lunch, no prep required.
Timesavers
:: Juices and smoothies are best prepared and consumed fresh, but ingredients can be be prepared for blending ahead of time. :: The Quinoa Salad can be made in advance and stored in an airtight container. :: Soaking nuts and seeds overnight means that you have the ingredients you need for the next day, and it takes two minutes to rinse and soak. :: Make raw milks ahead of time, and store in a glass container for up 2-3 days. :: You can do the same with cheeses and creams, so you have them readily available for the next time you want to make your taste buds jump for joy! :: When making the bircher muesli, combine a multiple batch of the dried ingredients and store in an airtight container. Then all you have to do is spoon into a bowl and no chopping or measuring is required every time want it!
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Everything you need so youll always have non-dairy milks and creams to hand
:: Raw nuts, oats, hemp seeds :: Nut butters, e.g., almond, brazil, cashew nut :: Seed butters, e.g., hemp :: Coconut oil :: Dates
Fridge Basics
:: Non pasteurized Miso paste :: Tahini :: Hummus
Freezer Basics
:: Frozen vegetables: e.g., corn, broad beans :: Frozen berries :: Pesto
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Flavorings
:: Black pepper :: A high mineral sea salt or Himalayan salt :: Fresh garlic :: Fresh ginger :: Fresh herbs, e.g.: bay leaves, dill, fine herbs, sage, thyme, oregano, tarragon :: Spices, e.g., chili peppers, cinnamon sticks, cloves, cardamon :: Lemons, limes, oranges :: Sugar e.g. agave nectar, stevia, Xylitol, coconut palm sugar, date syrup :: Cocao powder
Grains
:: Quinoa :: Buckwheat :: Oats
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Superfoods
:: Raw chocolate :: Cocao powder :: Cocao nibs :: Hemp seeds :: Chia seeds :: Goji berries :: Mulberries :: Green powders; wheatgrass, spirulina, chorella :: Chia and Flax Seeds :: Almonds and Walnuts :: Maca
Sweet Treats
:: Raw chocolate :: Cocao nibs :: Creamed coconut :: Superfood trail mix
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Breakfast
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Anti-inflammatory Smoothie
Using food as medicine is a great recipe for health and the combination of ginger, turmeric and flax seeds, all help to reduce inflammation in our bodies. Inflammation is the pre-cursor for many degenerative diseases, as is unstable blood sugar and the cinnamon rectifies that too. Kale and spirulina are both green powerhouses, containing magnesium, calcium and vitamins A, C, E, K, iron, potassium, phosphorus, zinc. The benefits of which include blood purification, cancer prevention, improved circulation, strengthened immune system, promotion of healthy intestinal flora, improved liver, gall bladder and kidney function, lifted spirit and elimination of depression and cleared congestion, especially in lungs, by reducing mucus Pineapple contains digestive enzymes which help us to absorb the nutrients in our food ...so as you can see this smoothie packs one big nutrition punch to start you off in your day.
3 kale leaves 2 apples, cored and sliced 3 dates 1 cup pineapple 2 tsp fresh ginger 2 tsp cinnamon Juice and flesh of 2 lemons 2 litre of water 1 tbsp ground flax seeds Pinch turmeric Big pinch of spirulina, optional
Chefs Tip:
Do add ingredients that make your mouth water too e.g., prefer pears to apples, then switch them in. Cant find kale in the supermarket? Spinach works really well too.
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Serves: Marinating Time: Soaking Time: Prep time: Heres what you need:
1 cup almond milk (page 15) # cup chia seeds 1 teaspoon raisins Big pinch cinnamon Your favourite sweetener*, to taste
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Serves: Soaking time: Prep time: Dehydration time: Heres what you need:
1 cup buckwheat groats 1 cup flaxseeds ! cup sesame seeds " cup raisins " cup goji berries " cup pumpkin seeds ! teaspoon cinnamon (to taste) 1 teaspoon vanilla essence 2" cups water
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Bircher Muesli
This is a great option for a speedy breakfast that you can prepare the night before. Rushing out the door and no time to sit down for breakfast? Easy, just spoon some into a watertight container and eat when you get to the office! If you have favourite fruits, nuts and seeds, do add them ...there are endless variations to create!
Serves: Soaking time: Prep time: Dehydration time: Heres what you need:
1 cup rolled oats 6 dried dried apricots, finely chopped 3 tablespoons raisins 2 tablespoons of your favourite nuts, chopped 2 tablespoons mixed pumpkin and sunflower seeds 1 dessert apple, washed and unpeeled " teaspoon vanilla extract Big pinch of cinnamon, to taste Nutmeg, optional/to taste 2 cups nut milk To serve: :: 2 tablespoon ground flax seeds :: Berries, banana, pineapple, optional
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Nut Milk
This nut milk is easy to make in small quantities so you have it fresh every time you need. For a faster alternative, oats and hemp seeds dont require soaking so their milks are super-quick to make. Additionally a speedy option on the nut front, is to blend 2 tablespoons nut butter, with the water, dates, essence and coconut oil.
Chefs Tips:
This milk stores well in the fridge in a sealed container, preferably glass, for 2-3 days
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Veggie Bacon
Vegetarian or vegan and missing bacon? This is the perfect recipe to end all bacon cravings. I had actually used this marinade to coat and dehydrate smoked almonds but it works well with aubergine too and its perfect Sunday breakfast with raw crackers, tomatoes and lettuce for a very special guilt-free BLT.
4 c20 minutes Overnight c12 hours (depending on local temperatures, humidity etc)
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Nut Cheese
Pine nuts and cashew nuts work really well in this recipe.
Serves: Soaking time: Prep time: Dehydration time: Heres what you need:
! cup your cashew nuts " cup water 1 teaspoon nutritional yeast* 1 teaspoon smoked paprika, optional Lemon juice Pinch salt (optional) To serve: Your favourite chips, crackers, crudits ...or try an open sandwich using a raw cracker ...smother on the cheese, and top with your favourite vegetables, leaves and/or jalepeos
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Hummus
Sprouted legumes are widely available in supermarkets now, from Whole Foods Market to those on high street, which makes it quicker and easier to whip up a batch of this delicious raw version of a classic dip. So good, youll never buy the conventional variety again!
Chefs tip...
Replace the legumes with fresh broad beans for a lovely alternative
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Salsa
Serves: Soaking time: Prep time: Dehydration time:
2 n/a Less than 20 minutes n/a
Chefs Tip:
For a delicious alternative to conventional tomato salsa, switch the chopped tomatoes with pineapple, or mango
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Holy Guacamole!
Avocados often get a bad rap, but our bodies need good fat to function properly. Theyre widely available throughout the year and a great plant source of butter. Rich in monounsaturated fat which has been linked to reducing cholesterol, theyre also a good source of potassium which is known to reduce blood pressure along with vitamin B6, folate, vitamin C and believe it or, theyre a great source of dietary fibre too!
Heres what you need: 1 ripe avocado ! lime, juiced ! fresh chili, seeded and chopped, to taste 1 fresh tomato, chopped ! clove garlic, chopped 1 tablespoon fresh coriander/cilantro leaves, finely chopped Freshly ground black pepper, to taste and, your choice of vegetable crudits, raw crackers, crisp bread, tortilla chips, oatcakes etc
Heres what you do :: Halve and stone the avocados and then scoop the flesh into a bowl :: Add the lime juice along with the chili, garlic and coriander :: Mash with a fork to a consistency that you love just the way you like it (and if you like it really smooth, pop it in a blender or food processor) :: Taste it, and add pepper and more chili if you think it needs :: Serve with your favourite veggie sticks, corn chips or crackers
Chefs tip:
Guacamole is best eaten same day as you make it, but if youre not eating it right away, pop into an airtight container, drizzle with a little lemon juice and chill until you need
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Corn Chips
I love this recipe! These chips go great with guacamole, salsa, cheese ...and they add a perfect crunch to a salad too.
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Chefs tip:
The filling works well using red cabbage leaves as a wrap too
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Rocket/Arugula salad
Serves: Soaking time: Prep time: Dehydration time:
2 2 hours Less than 15 minutes n/a
The dressing:
2 lemons, juiced 1 tablespoons raw honey " cup extra-virgin olive oil Pinch sea or Himalayan salt, optional Fresh ground black pepper 4 fresh mint leaves
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Quinoa Tabouleh
1 cup quinoa yields 2 cups sprouted quinoa, so this quantity makes enough for supper one night and then lunch the next day
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Serves: Soaking time: Prep time: Dehydration time: Heres what you need:
! cup green lentils, soaked overnight, rinsed and drained " large sweet onion, finely diced 2 large carrots, diced 1 cups mushrooms, diced 1 tablespoons Braggs Liquid Aminos 6 sun dried tomatoes 1 tablespoons olive oil 2 dates 2 medium ripe tomatoes 1 tablespoon raw apple cider vinegar 1 teaspoon chili powder A pinch of cumin powder 1 tablespoon fresh coriander To serve: Cauliflower rice, page 31
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Cauliflower Rice
Heres what you need:
1 small cauliflower
Chefs Tip:
This rice works really well with parsnip too!
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Vegetable Curry
Serves: Soaking time: Prep time: Dehydration time:
2 n/a Less than 30 minutes n/a
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Lasagne
Serves: Marinating Time: Soaking Time: Prep time: Heres what you need:
Cashew Nut Cheese (page 18) Mushroom Stroganoff (marinated without the liquid aminos, page 29) Marina Sauce: 1 cup tomatoes, chopped 1 dates, pitted 6 sun dried tomatoes, soaked 2 tablespoons olive oil 1 cloves garlic, to taste ! tablespoon basil leaves, chopped Pinch of cayenne pepper 1 tsp sea salt Heres what you do: Place all the ingredients in a food processor and blend until smooth Hemp Seed Pesto (page 24)
2 Overnight Overnight Around 60 minutes
Additionally:
1 round courgette 2 tablespoons extra virgin olive oil Salt, pinch ! lemon, juiced Pine nuts and chopped basil leaves for decoration
Chefs Tip:
If youre unable to nd round courgettes standard long ones, and cut length ways and assemble so that you create a rectangle lasagne
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Desserts
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A word on Sweeteners...
Refined sugar is generally recognised as being something we need to get out of our diets, but that doesnt mean we have to give up chocolate! There are several alternatives which are equally sweet, without an after taste. The key is to use one that you enjoy, not that youre using just to be healthy.
Agave Nectar
This is sold in many supermarkets and health food stores and generally recognised to be 30% sweeter than normal table sugar, with a lower GI and so lesser effect on blood sugar levels. Its currently receiving criticism though for containing high levels of fructose and so its wise to use sparingly. Theres also suggestion that its impossible to extract the nectar from the Agave plant without high temperatures, and so debatable whether its possible to buy it in a raw form.
Maple Syrup
Maple syrup isnt a raw product, as again, high temperatures are used in the production process, but it does have a lovely taste and its works well in these recipes.
Raw Honey
Is the only sweetener available in a truly raw form. If youre vegan though, youre likely to want to exclude it on grounds that the bees make honey for themselves, and then we take it. Like refined sugar and maple syrup, it doesnt have a low GI, but it does contain several nutrients such as B vitamins, particularly B2 and B6 iron and manganese. Honey is also anti-bacterial, anti-viral and anti-fungal, dependent on the quality of your source.
Stevia
Is a plant native to South and Central America with a naturally low GI and it literally has no affect on blood sugar levels. It has a distinct taste so you might want to use a little in a small batch before making larger quantities.
Date Syrup
Dates provide a significant source of dietary fibre and antioxidants along with vitamin A, iron, potassium, calcium, manganese and copper. Youll find the syrup in most health food stores and its easy to make at home too ...just blend dates and water to the consistency you need, and voila!
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Serves: Marinating Time: Soaking Time: Prep time: Heres what you need:
For the crust: 2 cups almonds, soaked overnight 2 cup dates 1 tablespoon coconut oil (optional) For the filling: 4 cups mix berries Juice of 1 lemon Juice of 1 orange Zest of quarter of an orange Pinch of cinnamon (to taste) Pinch of nutmeg (to taste) Pinch of cloves (to taste) Sweetener, to taste For the cream: 1 cup almonds, soaked overnight ! cup filtered water, inc. the excess juices from the fruit 3 dates
! cup of raw ground nuts ! cup pitted dates " cup almond butter 3 tablespoons cocao powder 1 tablespoon coarse coconut flour 2 tablespoons of your favourite liquid sweetener (to taste) For the coulis: 1 cup raspberries ! cup water 1 tablespoon agave nectar, raw honey or maple syrup, to taste Pinch of cinnamon " teaspoon vanilla essence
Heres what you do The Brownies: :: Place the dates in a food processor or blender and process until finely ground :: Add the remaining ingredients :: Press firmly into a 4 x 4 inch square pan, or shape by hand into little brownie shape blocks, whichever you prefer, and chill in the fridge, or shape by hand as you wish The Coulis: :: Put the raspberries in blender with the water and sweetener, cinnamon and vanilla, and blend until smooth
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Chefs tip:
if you dont have an ice cream maker, you can pour the mixture into a shallow dish, and stir every 10 minutes for the first hour, then leave to set. The outcome will depend on your freezer, and you may need to leave out for 10-20 minutes before serving
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Chocolate Pudding
Serves: Marinating Time: Soaking Time: Prep time: Heres what you need:
1 perfectly ripe avocado " cup cocao powder " cup liquid sweetener of choice; maple syrup, raw honey, agave nectar " almond milk " teaspoon vanilla extract Pinch of cinnamon Pinch of salt, optional
2 n/a n/a Less than 15 minutes
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Chocolate Sauce
Quantity: Prep time:
1 cup Less than 15 minutes
Chefs tip
If youre not a fan of coconut, switch the coconut oil with cocao butter
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Hot Chocolate
Serves: Soaking time: Prep time: Heres what you need:
1 cup cashew nuts, soaked for 30 minutes 4 cups water (2 cups cold, 2 cups hot) 4 pitted dates, soaked for 30 minutes " avocado 2 tablespoon cacao powder 1 tablespoon sweetener of choice, e.g., agave nectar, honey
2 30 minutes Less than 15 minutes
Chefs Tip:
Add a pinch of cayenne pepper for extra warmth
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