Raw Food Detox E-Book

Anya Ladra

• Herausgeber: Ryland Peters & Small
• Kategorie: Lebensstil
• Sprache: Englisch
• Veröffentlichungsjahr: 2013

Seitenzahl: 105

Beschreibung

Raw Fairies is the UK's first raw food home delivery service, conceived and run by Anya Ladra. In this book, she shows you how to create food bursting with enzymes, vitamins and minerals using only raw and living plant foods and easy methods of preparation. Start with a 5-day cleansing detox and then enjoy the recipes every day. Get the day off to a great start with an energy-boosting Drink: try a Winter Spice Smoothie with Maca Powder. For Snacks & Sides to keep you going through the day, try Tomato & Herb Flaxseed Crackers with Mushroom Pâté. Salads & Dressings are full of health and creative flavour combinations. Make yourself a Kale Salad with Cranberries & Avocado Dressing and be satisfied without feeling heavy. There's so much to explore in raw-food Mains – you can make delicious Tomato Quiche and Pad Thai without cooking! Finally, everyone craves Sweets & Desserts, so enjoy raw Brownies and Berry Cheesecake.

Leseprobe

RAW FOOD DETOX

FOR HEALTH & VITALITY

RAW FOOD DETOX

FOR HEALTH & VITALITY

INCLUDES AN ENERGIZING 5-DAY PLAN TO KICKSTART A HEALTHIER YOU

ANYA LADRA

OF RAW FAIRIES

photography by

WILLIAM LINGWOOD

Senior Designers Iona Hoyle

Commissioning Editors Céline Hughes, Stephanie Milner

Head of Production Patricia Harrington

Production Mai-Ling Collyer

Art Director Leslie Harrington

Editorial Director Julia Charles

Publisher Cindy Richards

Indexer Hilary Bird

This edition first published in 2016

First published in 2012 by

Ryland Peters & Small

20–21 Jockey’s Fields

London WC1R 4BW

and

341 E 116th St

New York NY 10029

www.rylandpeters.com

10 9 8 7 6 5 4 3 2 1

Text © Anya Ladra 2012, 2016 Design and photographs

© Ryland Peters & Small 2012, 2016

Printed in China

The publisher would like to thank Juiceland Ltd. for the kind loan of the dehydrator used to prepare food for the photography in this book.

www.juiceland.co.uk

The author’s moral rights have been asserted. All rights reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying or otherwise, without the prior permission of the publisher.

eISBN: 978-1-84975-904-5

ISBN: 978-1-84975-728-7

A CIP record for this book is available from the British Library.

A CIP record for this book is available from the US Library of Congress.

Disclaimer

The views expressed in this book are those of the author but they are general views only and readers are urged to consult a relevant and qualified specialist or physician for individual advice before beginning any dietary regimen. Ryland Peters & Small hereby exclude all liability to the extent permitted by law for any errors or omissions in this book and for any loss, damage or expense (whether direct or indirect) suffered by a third party relying on any information contained in this book.

Notes

• Both British (Metric) and American (Imperial plus US cups) are included in these recipes for your convenience, however it is important to work with one set of measurements and not alternate between the two within a recipe.

• All spoon measurements are level unless otherwise specified.

• When a recipe calls for the grated zest of citrus fruit, buy unwaxed fruit and wash well before using. If you can only find treated fruit, scrub well in warm soapy water before using.

contents

introduction

detox programmes

juices & smoothies

salads & dressings

mains

snacks

sweets & desserts

stockists & suppliers

index

acknowledgments

introduction

in the raw

I spent most of my childhood on my grandparents’ farm surrounded by fresh, organic food. My fondest memories are of making our own butter and cheese – all unpasteurized – and baking bread. These early experiences became a strong foundation for my interest in health and vitality. Later, I graduated in law and worked for a financial company, but after a while I made the decision to leave the job and move to London to transform my life. Shortly after arriving, I started planning a business that would promote health and allow me to devote my time to my true passions: food and working with colours, flavours, textures and shapes.

I founded Raw Fairies, the UK’s first raw-food delivery service. We provide home- and office-delivered diet and cleansing detox programmes that are unique, delicious and effective. Clients can order daily drinks and meals that are all free from meat, fish, dairy, wheat, gluten and processed sugar, and generally low GI. By using fresh, organic, plant-based ingredients we provide a diet that is high in nutrients but also low in calories.

People come to us for many different reasons. Generally, they want us to help them cleanse their bodies and lose weight quickly, or they would like to improve and maintain their daily wellbeing. Most of our clients enjoy feeling more energetic, revitalized, brighter and lighter.

By using this book, you should be inspired to introduce raw food into your life and see that it can be done easily, with delicious and surprisingly satisfying results. Hopefully, you will soon find that you can create a complete meal without once using a stove or oven! Imagine sitting down to the meal pictured opposite – Green ‘Pad Thai’ (page 87), Green Veggie Juice (page 27) and Pecan Cookies (page 136) – and feeling better than ever because your body and mind are being treated to the best that natural food has to offer.

raw benefits

The raw-food diet is based on the belief that the most healthful food for the body is uncooked and not heated above around 48˚C/118˚F, in order to preserve the enzymes. Enzymes are the life force of food: they are responsible for every metabolic action in the body; they are the catalysts that enable cells to work and chemical reactions to happen without themselves being consumed in the process. Every food contains the perfect mix of enzymes necessary for the body to digest it completely, but cooking above 48˚C/118˚F destroys these enzymes, forcing our bodies to generate their own. Our body cannot produce the same quality of enzymes as are found naturally, therefore we can’t always digest the food properly. Cooking above 48˚C/118˚F can also kill certain vitamins, such as Vitamin C and folic acid.

A raw-food diet is composed of the purest wholesome ingredients which are unprocessed, unrefined, without synthetic flavourings and preservatives, and because of that, they break down slowly and feed your body with sustained energy.

Raw food can be prepared by chopping, blending, slicing, shredding, dehydrating or juicing, and some of these processes might require advanced planning, for example, nuts and grains might need to be soaked, some seeds are best eaten sprouted, and some dishes need to be dehydrated for several hours.

There are many reasons to include more fresh, raw foods in your diet, no matter what your current starting point. These are just some of the reasons.

* They contain anti-ageing enzymes

* They aid effortless weight loss

* They have better flavour and texture than their cooked counterparts

* They generate super levels of health

* They diminish tiredness

* They provide more nutrients

* They give more energy and endurance

* They promote healthy skin, hair and nails

* They engender better sleep patterns

* They increase mental clarity

* Their high water content prevents dehydration

Getting started

* Start your day with a cup of warm water infused with a slice of lemon, to balance your body’s pH (its level of acidity and alkalinity)

* Eat organic produce whenever possible

* Have some raw food with every meal and snack, for example, a salad for lunch and dinner, and a smoothie for breakfast; a balanced diet includes a full spectrum of colours and all five tastes: sweet, salty, sour, pungent/umami and bitter, so go for a variety

* Avoid processed, fast and fried foods

* Reduce the amount of dairy products you eat

* Introduce freshly made vegetable and fruit juices and smoothies to your diet

* Drink plenty of water

* Eat sprouts and algae

* Introduce more dark, leafy greens to your diet, for example, for breakfast have a green smoothie made with ripe, organic fruit and greens – green is the colour of healing

* Start experimenting with new ingredients and recipes

* Change your eating habits slowly to allow your body and lifestyle to adapt; changes made too quickly can put added stress on the body

* Even a small increase in the proportion of raw foods in your daily diet can have significant health benefits.

powerhouse ingredients

Fresh ingredients

Buy only organic products when possible. Always wash the fruit and vegetables before starting to prepare them for a dish.

Alfalfa sprouts

Alfalfa is a good source of chlorophyll and vitamins, especially beta- carotene and Vitamin E. Alfalfa sprouts contain digestive-aiding enzymes, amino acids, carbohydrates and minerals.

Avocado

This is one of the most complete foods, with plenty of fibre and the perfect balance of essential fatty acids. See also page 66.

Beet(root)

High in beta-carotene and folic acid, beet(root) helps to cleanse the liver and prevent heart disease when eaten regularly. See also page 105.

Cucumber

This is an excellent diuretic and system cleanser rich in vitamin B, calcium and folic acid. Due to its significant water content, it aids the function of the kidney, liver and pancreas.

Dark green, leafy vegetables

Dark leafy greens, such as kale, rocket/arugula, spinach and watercress are among the most under-consumed but most nutritious vegetables with lots of fibre, enzymes and antioxidants. They are a rich source of iron, potassium, calcium, magnesium, Vitamin C, E and K, and B vitamins. They contain phytonutrients including beta-carotene, lutein and zeaxanthin which protect our cells from damage. They may help protect from heart disease and diabetes. Eat them with a little fat as it helps to promote the absorption of fat-soluble Vitamin K.

Dates

These are rich in dietary fibre, antioxidants such as beta-carotene, lutein, zeaxanthin and tannins, minerals including potassium, calcium, manganese, iron and copper. When eaten, they replenish energy and revitalize the body instantly, due to a high content of simple sugars like fructose and dextrose.

Ginger

Fresh ginger root contains many health-giving essential oils which improve the digestion and have anti-inflammatory and antibacterial properties. It is very rich source of many essential nutrients and vitamins such as Vitamin B6 and B5, and minerals including potassium, copper and manganese.

Kale

The dark green, leafy powerhouse is high in calcium, Vitamin A and C, is a powerful detoxifier and is known as the king of juicing.

Parsley

Parsley is rich in Vitamin A and C, iron, calcium and potassium, as well as chlorophyll. It is valued for its diuretic properties. Add a bunch of fresh parsley whenever you make a fresh vegetable juice.

Spinach

Spinach is rich in Vitamin A and K, folic acid and iron. It also contains flavonoids, compounds that do double duty as antioxidants and cancer-fighters.

Sprouts

Sprouts are some of the most nutritious foods on the planet. They are said to be rich in vitamins, minerals, amino acids and a treasure trove of plant enzymes, which are at their most abundant in the early sprouting stage. When you sprout beans or seeds, what you produce is an enhanced package of the nutrients already present in the original seed. Seeds, beans, nuts and grains such as chickpeas, mung beans, lentils, azuki beans are all easy to sprout at home over a 3–4-day period (see page 16). Only use whole seeds and beans, as split ones will not sprout. See also page 62.

Watercress

Watercress is a rich source of Vitamin A and C, iron and calcium.

It plays an important role in combating cancer and some research has shown it to have natural antibiotic properties. Add it to your salads, juices and smoothies on a daily basis. See also page 44.

Storecupboard ingredients

If you are planning to follow a raw-food diet in earnest, it might be useful to stock up on a few key storecupboard ingredients that are often used in the dishes in this book.

Agave nectar

Extracted from the Mexican agave cactus plant, this is about 1.5 times sweeter than table sugar, which means you need to use less to reach the same level of sweetness in a recipe which in turn results in fewer calories. It also has a slightly lower glycemic index than table sugar.

Barley grass powder

This powder is made from the dried young leaves of the barley plant. As with most types of vegetable powders, it is very easily digested by the body. Barley grass contains very large amounts of vitamins such as Vitamin B1, B2, B6, B12, Vitamin C, folic acid, minerals, amino acids, enzymes and living chlorophyll.

Chlorella powder

Chlorella is a type of single-celled, water-grown micro-algae, widely known as a powerful superfood. It contains all of the B vitamins, Vitamin C, Vitamin E, beta-carotene, amino acids, magnesium, iron and other minerals. It binds to toxins and carries them out of the body. Chlorella cleanses the blood, optimizes oxygen and increases white blood cell count.

Cacao powder and nibs

Cacao contains many chemicals that enhance physical and mental wellbeing, including a rich supply of magnesium. Other minerals present in cacao are calcium, zinc, iron, copper and potassium.

Cacao also contains more antioxidant flavonoids than red wine, green tea and blueberries. Cacao nibs are unprocessed, hulled cacao beans. See also page 40.

Carob powder

This has a chocolate-like flavour but contains no cacao and no caffeine. It comes from the dried pods of the carob tree and is a nutritious alternative to cocoa powder.

Cayenne pepper