A raw food diet is a more restrictive form of the vegan diet, which excludes all animal-based foods such as dairy, eggs, meats and sometimes honey and gelatin. A raw diet focuses on foods that have not been heated to temperatures above 114 degrees F or subjected to mechanical or chemical processing.
Raw Vegetables
Raw vegetables are staples of this diet. A variety of vegetables, including broccoli, carrots, cauliflower, squash, cucumbers and green leafy vegetables such as lettuce, spinach and kale, are permissible in this diet. Opt for cut, raw vegetables as snacks or side dishes, include them in salads, or juice them and add the juices to raw smoothies and juice drinks. These foods add a wealth of nutrients to your diet, including fiber, beta-carotene, vitamin E and magnesium.
Raw Fruits
Raw fruits are abundant sources of vitamins and minerals for optimal health. Fruits such as oranges, apples, papayas, mangoes and kiwi fruit are rich in vitamin C, a potent immune system enhancer. Raw fruits also supply potassium, beta-carotene and fiber. Add raw fruits to salads, wraps and raw pizzas, juice them as bases for smoothies and enjoy cut fruit pieces as sweet treats after a meal. You can also dry fruit pieces in a kitchen dehydrator to increase portability for nutritious snacks when you are on the go.
Raw Nuts and Seeds
Raw nuts and seeds supply protein -- along with carbohydrates, proteins serve as energy sources for physical function. They also supply unsaturated fats, which are necessary for brain function and nervous system health. Some nuts and seeds, such as walnuts, pumpkin seeds and flax seeds, also provide essential fatty acids, which may support heart health and help prevent heart attack. Sprinkle ground flax seeds on raw pizzas or blend them in juices and smoothies. Enjoy raw, unsalted pecans, walnuts, pistachios, hazelnuts, sunflower seeds or cashews as protein-rich snacks between meals.
Sprouted Grains and Legumes
Dried legumes and grains must be soaked and sprouted before they can be eaten raw. Mash sprouted grains such as wheat and millet, and legumes such as black beans, chickpeas and lentils, and spread them on parchment paper. Place the mashed grains and legumes in a dehydrator for 24 to 48 hours to make raw flatbreads for pizza crusts, tortilla crusts and wraps. Like fruits and vegetables, raw legumes and grains are rich sources of dietary fiber.
References
- "Raw Food: A Complete Guide for Every Meal of the Day"; Erica Palmcrantz Aziz, et al.; 2010
- University of Maryland Medical Center: Omega-3 Fatty Acids; June 2009
- "Prescription for Nutritional Healing"; Phyllis A. Balch, C.N.C.; 2010
- Colorado State University: Dietary Fiber
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