The raw diet, also known as live food or raw food, is a type of vegetarian diet in which only unprocessed or cooked vegetable foods are allowed, and it is allowed to heat food to a maximum of 80ºC, temperature well below the boiling point. from water.
This diet includes foods such as fruits, vegetables, sprouts, seeds, algae, mushrooms and sprouted grains such as lentils, azuki beans, arugula, oats, flaxseeds and wheat. Know what a vegetarian should eat to avoid anemia.
Sample Menu
The following is an example of a 3-day raw diet menu:
Day 1
- Breakfast: 1 glass of homemade almond milk + ½ avocado + 2 tablespoons of oats; Morning snack: 1 banana + 2 plums + 3 chestnuts; Lunch / Dinner: 4 tablespoons of cauliflower rice + 4 tablespoons of sprouted beans + 1 plate of arugula, tomato, cucumber and eggplant salad + 1 tablespoon of flaxseed flour + 1 orange + 1 banana; Afternoon snack: 1 glass of sunshine juice (recipe at the end of the article) + 4 raw crackers of raw humus.
Day 2
- Breakfast: 1 glass of juice with 2 oranges + 1 banana + ½ apple + cabbage leaf; Morning snack: 1 glass of soy milk + 2 large slices of mango + 1 tablespoon of flaxseed; Lunch / Dinner: 4 mushrooms + 3 plantains + 1 tangerine + ½ mango + 4 lettuce leaves + 2 cucumbers + 1 carrot + 1 sliced raw potato + 4 spoons of sprouted lentils + 1 date; Afternoon snack: ½ small avocado + 3 tablespoons of oats.
Day 3
- Breakfast: vitamin 240 ml of hemp milk + 4 tablespoons of buckwheat + 2 apples + cinnamon to season; Morning snack: 4 fruits mixed with 1 glass of rice milk; Lunch / Dinner: 4 cabbage rolls with grain sprouts, spinach salad with bean and broccoli sprouts + 1 tablespoon of sesame + 2 mushrooms + 3 dates + 1 tangerine; Afternoon snack: 4 beaten fruits with 250ml of coconut water + 1 tablespoon of flaxseed.
It is important to remember that in the raw diet all foods must be fresh and organic, and industrialized foods should be avoided.
How to germinate grains
Necessary material:
- Organic whole grains or seeds, such as oats, beans, lentils and flaxseed; Glass jars with wide mouths; Water; Gauze, filo or cotton weft; Elastics to hold the mouths of the pots.
What to do:
- Place 2 or 3 tablespoons of seeds in a glass jar and cover with filtered water, leaving to soak for 8 to 12 hours; Cover the mouth of the glass with a piece of filo and secure with an elastic band; Pour the water and rinse the grains well under the tap; leave the glass tilted in a colander in a shady and cool place to drain the water; rinse the grains in the morning and at night; when the sprouts reach at least the size of the seeds, they can already be used.
It is important to remember that the husks of germinated grains must be removed before consumption, as they are not digested by the intestine, and that the sprouts do not last long even when stored in the refrigerator. See 5 benefits of eating sprouted foods.
Sunshine Juice Recipe
Ingredients
- 1 unpeeled and seedless apple; 1/2 cucumber; 3 kale, broccoli or cauliflower leaves; 3 mint sprigs, lemongrass or lemongrass; 1 hand of germinated sunflower without peel; 1 carrot; juice 1 lemon; 1/2 cup chopped vegetable tea (optional)
Method of preparation:
Put the chopped apple, lemon juice and cucumber in the blender. Strain with a cloth strainer and add the other ingredients, beating in the blender until smooth. Strain and drink.
To improve your diet, see:
