Choosing Raw : Making Raw Foods Part of the Way You Eat

"After her health journey led her to a plant-based diet, Gena Hamshaw started a blog for readers of all dietary stripes looking for a common- sense approach to healthy eating and fuss-free recipes. Choosing Raw, the book, does in an in depth manner what the blog has done for hundreds of thousands of readers: addresses the questions and concerns for any newcomer to veganism; makes a plant-based diet with many raw options feel easy instead of intimidating; provides a starter kit of delicious recipes; and offers a mainstream, scientifically sound perspective on healthy living. With more than 100 recipes, sumptuous food photos, and innovative and wholesome meal plans sorted in levels from newcomer to plantbased pro, Hamshaw offers a simple path to health and wellness. With a foreword by Kris Carr, New York Times-bestselling author of Crazy Sexy Diet, Choosing Raw is a primer in veganism, a cookbook, the story of one woman's journey to health, and a love letter to the lifestyle that transformed her relationship with food."--;Preface / by Kris Carr -- Introduction: My story -- The why. Your health ; Beyond the plate -- The what. Vegan nutrition ; All about raw food ; Frequently asked questions about raw and vegan foods ; Myths and misconceptions -- The how. Setting up ; Getting started ; 21 days in the life -- The food. The recipes ; Level 1: Tried and true ; Level 2: Something new ; Level 3: Brave new world. Contents 10 Preface: by Kris Carr 14 Introduction: My Story 16 PART I: THE WHY 26 1. Your Health 28 2. Beyond the Plate 36 PART II: THE WHAT 44 3. Vegan Nutrition 46 4. All About Raw Food 56 5. Frequently Asked Questions About Raw and Vegan Food 60 6. Myths and Misconceptions 64 PART III: THE HOW 74 7. Setting Up 76 8. Getting Started 92 9. 21 Days in the Life: The Meal Plans 96 PART IV: THE FOOD 106 THE RECIPES 108 15 Essentials 111 Classic Almond Milk 111 Basic Green Smoothie 112 Cashew Cheese 112 Homemade Hemp Milk 114 Nut or Seed Pate 114 Green Soup (Blended Salad) 115 Herbed Flax Crackers 115 Basic Massaged Kale Salad 116 5-Minute Guacamole 118 Buckwheaties 118 Zucchini Pasta with Red or White Sauce 120 DIY Snack Bars 121 Basic Chia Pudding 121 Chocomole 123 Banana Soft Serve 124 5 Juices 125 Green Lemonade 125 Cucumber Cooler 125 The Veggie Bowl 127 Spring Greens 127 Jungle Greens 127 10 Snacks 128 Easy Roasted Chickpeas 128 Nori and Pumpkin-Seed Cigars 129 Sweet and Savory Trail Mix 132 Hemp-Seed Power Balls 132 Zucchini Ranch Chips 132 No-Bake Sunflower Oat Bars 133 Superfood Trail Mix 133 Classic Cheesy Kale Chips 136 Hummus Kale Chips 136 Reinvented Ants on a Log 137 20 Dips, Dressings, Sauces, and Spreads 139 Apple Cider Vinaigrette 139 Lemon Turmeric Vinaigrette 139 Green Herb Dressing 140 Spicy Cilantro Vinaigrette 140 Almond Butter and Sun-Dried Tomato Dressing 140 Creamy Maple Chipotle Dressing 141 Ginger Miso Dressing 141 Carrot Miso Dressing 142 Multiseed Gomasio 142 Classic Zucchini Hummus 143 Hemp Hummus 143 Curried Sweet Potato Hummus 144 Red Lentil and Walnut Hummus 144 Raw Cashew Alfredo 147 Hemp Parmesan 148 Raw Marinara Sauce 148 Basic Vegan Pesto 148 Kale and Pistachio Pesto 149 Simple Raw Vegan Avocado Mayonnaise 149 Raw Corn Salsa 151 5 Meal-Size Salads (and Meal-Size Salad How-To) 152 Dinosaur Kale and White Bean Caesar Salad 154 Kale Salad with Sweet Potato, Almonds, and Creamy Maple Chipotle Dressing 154 Acorn Squash, Frisee, and Brown Rice Salad with Toasted Hazelnuts 155 Raw Cobb Salad 158 Romaine CHerry Tomato, and Arugula Salad with Chickpeas and Raw Parmesan 159 LEVEL 1: Tried and True 160 Breakfast 161 Toasted Pumpkin Granola with Homemade Hemp Milk 161 Millet and Almond Zucchini Muffins 161 Simple Avocado Toast 164 Chickpea Tofu Tahini Scramble 165 Easy Berry Breakfast Pizza 166 Raw Vegan Bircher Muesli 168 Lunch 169 Sweet Pea Hummus Tartines with Sunflower Sprouts 169 Sweet Potato Salad with Miso Dressing and Chives 169 Apricot Quinoa and Mint Salad 171 Asparagus Quinoa Sushi Rolls 172 Currid Chickpea and Carrot Salad 175 Easiest Vegan Pumpkin Soup 175 Dinner 176 Sweet Potato Black Bean Enchiladas 176 Carrot and Millet Pilaf with Mesquite Glazed Tempeh 178 Quick Quinoa and Black Bean Salad with Spicy Cilantro Vinaigrette 179 Easy Red Lentil, Sweet Potato, and Coconut Curry 180 Root "Rawvioli" with Nut Cheese and Pesto 181 Zucchini Pasta with Quinoa Meatless Balls 181 LEVEL 2: Something New 184 Breakfast 185 Plant Protein Shake 185 Mango Coconut Chia Pudding 185 Baked Sweet Potatoes with Vanilla Almond Butter and Goji Berries 188 Quinoa Breakfast Pudding 188 Peacy Keen Smoothie 189 Avocado Black Bean Breakfast Scramble 192 Lunch 193 Raw Gazpacho 193 Hemp-Seed Tabouli with Yellow Tomatoes and Mint 193 Nori Rolls with Gingery Almond Pate and Raw Veggies 195 Collar Wraps with Hemp Hummu, Tempeh, and Red Peppers 198 Sprouted-Grain Wraps with Kale-Slaw Filling 198 Carrot, Avocado, and Turmeric Soup 200 Dinner 201 Raw Carrot Falafel 201 Tangy Tahini Sauce 201 Heat-Free Lentil and Walnut Tacos 204 Raw Pad Thai 204 Raw Spinach and Mushroom Burgers 205 Pumpkin Quinoa Risotto with Pomegranate Seeds 208 Portobello "Steak" and Rosemary Cauliflower Mashed Potatoes 209 Rosemary Cauliflower Mashed Potatoes 211 Level 3: Brave New World 212 Breakfast 213 Mocha Maca Chia Pudding 213 Blueberry, Mint, and Kale Smoothie 213 Chocolate Raw-Nola 215 Cashew Banana Yogurt 216 Banana Almond Coconut Raw-nola 218 Raw Banana Breakfast Wraps 220 Almond Pulp Porridge 222 Chocolate Acai Bowl 222 Lunch 223 Creamy Basil and Ginger Noodles 223 Jicama Fiesta Rice Salad 223 Raw Corn Chowder 226 Dilly Raw Vegan Sunflower "Tuna Salad" 227 Zucchini Pasta with Mango, Avocado, and Black Bean Salsa 229 Zucchini Roll-Ups 232 Dinner 233 Mediterranean Cauliflower Rice with Smoky Red Pepper Sauce 233 Raw or Cooked Ratatouille 235 Coconut Curry Kelp Noodles 236 Raw Lasagna 237 Un-Fried Vegetable Rice with Scallions and Ginger 240 Carrot and Zucchini Pappardelle with Pesto and Peas 242 13 Desserts for Everyone 243 Choconutty for Chocolate Chip Cookies 243 Fig Bars 243 Raw Peach Cobbler 246 Chocolate-Covered Superfood Clusters 248 Raw Key Lime Pie 248 Almost Instant Chocolate-Covered Strawberries 249 Simple Raw Vanilla Macaroons 250 Blueberry Cheesecake 251 Raw Vegan Blueberry Ginger Ice Cream 253 Carrot Cake Cupcakes with Cream Cheese Frosting 253 No-Bake Tartlets with Raw Vegan Chocolate Ganache Filling 256 Burnt-Sugar Coconut Ice Cream 258 Cherry Vanilla Tahini Ice Cream 258 Metric Conversions 259 Recipe List by Meal 260 Resources 263 References 266 Acknowledgments 270 Index 273 A vegan cookbook that “strives to hit the right balance between cooked and uncooked ingredients” (The Oregonian). After her health journey led her to a plant-based diet, Gena Hamshaw started a blog for readers of all dietary stripes looking for a common-sense approach to healthy eating and fuss-free recipes. Choosing Raw, the book, does in an in-depth manner what the blog has done for hundreds of thousands of readers: addresses questions and concerns for any newcomer to veganism; makes a plant-based diet with many raw options feel easy instead of intimidating; provides a starter kit of delicious recipes; and offers a mainstream, scientifically sound perspective on healthy living. With more than 100 recipes, sumptuous food photos, and innovative and wholesome meal plans sorted in levels from newcomer to plant-based pro, Hamshaw offers a simple path to health and wellness. With a foreword by Kris Carr, New York Times–bestselling author of Crazy Sexy Diet, Choosing Raw is a primer in veganism, a cookbook, the story of one woman’s journey to health, and a love letter to the lifestyle that transformed her relationship with food. “Loaded with answers to common questions, myth-busting information about raw foods and details about ingredients and kitchen tools.” —Portland Press Herald "After her health journey led her to a plant-based diet, Gena Hamshaw started a blog for readers of all dietary stripes looking for a common- sense approach to healthy eating and fuss-free recipes. Choosing Raw, the book, does in an in depth manner what the blog has done for hundreds of thousands of readers: addresses the questions and concerns for any newcomer to veganism; makes a plant-based diet with many raw options feel easy instead of intimidating; provides a starter kit of delicious recipes; and offers a mainstream, scientifically sound perspective on healthy living. With more than 100 recipes, sumptuous food photos, and innovative and wholesome meal plans sorted in levels from newcomer to plantbased pro, Hamshaw offers a simple path to health and wellness. With a foreword by Kris Carr, New York Times-bestselling author of Crazy Sexy Diet, Choosing Raw is a primer in veganism, a cookbook, the story of one woman's journey to health, and a love letter to the lifestyle that transformed her relationship with food."-- Provided by publisher After her health journey led her to a plant-based diet, Gena Hamshaw started a blog for readers of all dietary stripes looking for a common– sense approach to healthy eating and fuss–free recipes. Choosing Raw , the book, does in an in depth manner what the blog has done for hundreds of thousands of readers: addresses the questions and concerns for any newcomer to veganism; makes a plant–based diet with many raw options feel easy instead of intimidating; provides a starter kit of delicious recipes; and offers a mainstream, scientifically sound perspective on healthy living. With more than 100 recipes, sumptuous food photos, and innovative and wholesome meal plans sorted in levels from newcomer to plantbased pro, Hamshaw offers a simple path to health and wellness. With a foreword by Kris Carr, New York Times –bestselling author of Crazy Sexy Diet , Choosing Raw is a primer in veganism, a cookbook, the story of one woman's journey to health, and a love letter to the lifestyle that transformed her relationship with food.