Should you go RAW or stick with COOKED?

Raw Vs Cooked
RAW

       Raw food vs. cooked food; the final showdown. With the growing popularity of raw or “living” foods there are many people still asking the question, “Is raw food really better for you and why?” Many people have turned to a vegetarian diet for health or political reasons. Many others have converted to a raw or “living” vegetarian diet to address health conditions and ailments. We’re not attempting to answer the question of whether or not a vegetarian diet is the healthiest. Many people have turned to a vegetarian diet to achieve optimal health and well being, but there has been a backlash by many well educated people who acknowledge the health benefits of eating a diet rich in raw fruits and vegetables, but stand firm on the opinion that exclusively eating raw food isn’t necessarily the best diet. A fascinating article on this can be read at (http://www.scientificamerican.com/article.cfm?id=raw-veggies-are-healthier) These individuals like to highlight that certain cartenoids such as betacarotene and antioxidants like lysopene and ferulic acid aren’t made available to us unless the vegetables are cooked. The evidence supporting cooked food also states that cooking is crucial to our diets, stating that it helps us digest without expending huge amounts of energy by softening cellulose and rupturing cell walls on fibrous plant and vegetable matter. Cartenoids give fruits and vegetables their red, orange and yellow colorings. The body converts beta-carotene into Vitamin A, which plays an important role in vision, reproduction, bone growth and regulating the immune system. The belief is that humans can benefit from eating some degree of cooked food as well.

      On the flip side cooking anything over 118 degrees Fahrenheit kills vitamins, leaches out minerals and denatures enzymes necessary for healthy digestion and assimilation. Vitamins are delicate and many of them are completely destroyed with the use of heat. Vitamins A, D, E and K are fat soluble (they dissolve in fat), hence these are lost in frying or cooking with oil. High heat destroys Vitamin C and all B vitamins including vitamin B12.

       Enzymes are a unique and integral element of health found in every living raw food. Enzymes are destroyed by cooking which is a bummer, since they are the food code that tells the food where to go in our bodies. When we eat cooked food our bodies have to re-identify the food, recode it and manufacture the proper enzymes and attempt to deliver it to the proper tissues and organs. This process takes energy and depletes us of vitality. Raw food is completely "bioavailable", meaning that our bodies are able to fully utilize and assimilate its nutrients most optimally. (To read more on this matter you can read one of the most informative articles that I’ve ever found at http://www.rawforlife.co.uk/howcookingrobs.php)
Our website’s mission is to entertain and educate. Eating a vegetarian, vegan or Raw living food diet may be out of your comfort zone. We WANT you to step out of your comfort zone, but not into your shock zone. While most doctors and specialists agree that eating a diet mainly consisting of fruits, vegetables and whole grains is the healthiest diet, we understand that not everyone can or will adopt this diet (there is a ridiculous amount of research to support that eating an organic vegetarian diet is the healthiest diet on the planet. So if you’re still following the Atkins diet, get with it and sell those out dated dieting books on ebay). But if you’re looking to become healthier, boost your energy levels, cleanse, feed your family healthier foods, poop 3 times a day, or just experiment with different flavors, textures and colors we hope you enjoy these recipes. We believe that nutrition should be fun and not stressful. Keep it simple and enjoy the practice and experience. But please be careful using kitchen knives and don’t cut your fingers off.

COOKED
        Now that the science lesson is over, lets get down to brass tacks. Cooked food just tastes better. I am sure that eating a raw diet, may have some health benefits, but when the reality of feeding your children or guests in your home sets in, all of the above will appreciate a home cooked meal. When I am planning a meal or a week's worth of meals, I aim to keep my family healthy, while serving up some of the tastiest dishes they, and I'm hoping you all will have ever tasted. My approach is to incorporate a balance of raw food like salads, fruit, nuts and seeds with the deliciousness of cooked veggies, breads, pastas, sauces, and sautes that provide a perfect compliment. I also hope to take in to consideration your time and budget. It is my mission to show that you can feed your family a healthy diet, that they will love, without spending hours in the kitchen and hundreds at the local co-op. I sincerely hope that you try out and enjoy all of the recipes that become available. As you can see, we are both passionate about striving for great health and the best life and food have to offer.  

Veggie Tacos

Ingredients

9-12 Corn Tortillas
2 cups Black Beans
1 Zucchini Diced
1 Red Onion- roughly chopped
1 cup Portabella Mushrooms- sliced
2 cloves Garlic- Minced

2 Tbsp. Lime Juice

1 cup grape tomatoes- halved
2 cups green cabbage
3 Tbsp. Extra Virgin Olive Oil
Cilantro- finely chopped
Green Onion- finely chopped
1 Jalapeno (optional)

In large pot, heat 1 tbsp of olive oil.
Saute onion, garlic, zucchini and mushrooms.
Once cooked thoroughly, add black beans and simmer at low heat.
In a large bowl, combine grape tomatoes, cabbage, green onion and cilantro.
Toss with lime juice and remaining olive oil.
Salt to taste and top with Jalapeno slices.
Heat tortillas in a damp towel.
Spoon beans and veggies onto tortilla, top with cabbage slaw and serve.
Serves 3-4.

Raw Vegetarian Tacos

Tortillas

Ingredients-

2 Apples

2 Cups of ground flax

2 Cups of purified water

2 Carrots, chopped

1 Clove of garlic

¼ of a medium sized Onion

1/3 Cup lime juice(fresh squeezed is best)

½ teaspoon Cumin

¼ teaspoon Sea Salt

Directions: Place the 2 cups of water, the apples, carrots, onion, garlic, lime juice, cumin and sea salt in a blender and puree. Combine this puree with the ground flax and mix well. Spread the mixture ¼ inch thick on teflex sheets. Dehydrate for 6-8 hours. Enjoy!

Taco nut “meat”

Ingredients-

4 cups walnuts,dry

2 Tablespoons ground cumin

2 Tablespoons ground coriander

½ Cup extra virgin olive oil

1 teaspoon sea salt

2 tsp Nama Shoyu, Tamari or coconut liquid aminos

Directions: Process the walnuts into a powder(it’s more like a paste) in a food processor. Place the walnut meal in a mixing bowl and combine all the other ingredients. Mix well.

“Refriend Beans”

2 cups soaked sunflower seeds(1 ¼ cups before soaking)

3 Tablespoons raw tahini

1/3 Cup purified water

1 Tablespoon of chopped white onion

2 tsp chili powder

2 tsp cumin

1tsp sea salt

Directions: Place all of the ingredients in a high pwered food processor or a blender and and blend until smooth. Possible variations: Add garlic cloves, cayenne, diced jalepenos, or sun dried tomatos.

Guacamole

2 large ripe avocados

1 Tablespoon Lime juice

½ teaspoon sea salt

2 cloves of garlic

¼ of a medium sized red onion minced

¼ teaspoon cumin

Directions: Mash the avocados with a fork and mix all the other ingredients together. 

Raw Sour “Cream”

1 ½ cup cashews (macadamia nuts are a bit expensive, but they work really well also)

½ cup water

½ teaspoon sea salt

2 Tablespoon lemon juice

Directions: Blend all of the ingredients together in a blender until smooth and creamy. If you don’t have a high powered blender, it might be easier to soak the cashew or macadamia nuts for a few hours before hand.

Nacho Cheese

½ Red Pepper

¼ cup purified water

1 cup combination of cashews, sunflower seeds and almonds

1 Tablespoon of Tahini

3 Tablespoons of Nutritional Yeast

2 Tablespoons of Lemon Juice

2 teaspoon onion

1 clove of garlic

¾ teaspoon sea salt

Directions- 

Soak nuts overnight. Blend the soaked nuts and all other ingredients in a blender or high powered food processor. Add more water if a thinner texture is desired.

Cilantro Pesto  

I learned about this recipe from Raw Chef and Health Expert Karen Urbanik from Natures Garden Wellness Center(www.naturesgardenspot.com). It’s incredible!!

Ingredients:

1 cup of fresh cilantro

1/3 cup walnuts

1/3 cup fresh-squeezed lime juice

1/8 sea salt

¼ cup spinach

2 tsp garlic

2 tsp ginger

1tsp jalapeno or 1/8 tsp cayenne

¼ cup olive oil

Raw Tomato Corn Salsa (there are so many salsa recipes out there, but this one is out of this world!!)

Ingredients: 

3 vine-ripe red tomatoes, diced
3 ears corn, kernels only(of 2 1/2 cups of frozen corn thawed)
½ red onion, chopped or minced
½ sweet onion, chopped or minced
1 green onion, sliced thin
3 cloves garlic, minced
1 jalapeno (or more for hotness), diced fine
fresh cilantro to taste, chopped fine
2 limes, juice only
2 tablespoon apple cider vinegar

Directions- 

Mix all solid ingredients. Add cider vinegar and lime juice last and stir. Allow to marinate for a couple hours and taste. Add more lime or vinegar if necessary.

Now stuff your tortillas with all of your delicious ingredients. These will be more delicious than any cooked tacos that you ever had…AND…100 times more nutritious.