When you think of the word ‘Raw’ perhaps the image that springs to mind is uncooked meat. But it can equally be applied to perhaps the more appetising notion of vegetables as well.

But, maybe surprisingly, eating raw need not mean completely uncooked. Some will choose to live by a truly raw diet, but for those who want the benefits of uncooked whilst preferring the taste of warm food, there is an answer; Raw Food Dehydrator.

Raw Food Dehydrator

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A dehydrator is a tool that uses low temperatures and a fan to dry food, it essentially removes the water but keeps the enzymes of your raw food intact. In my eyes the Raw Diet reflects the lifestyle our ancestors led. What I mean by that is that our ancestors grew their food from soil using no chemicals for quick growth, unlike today. The Raw Diet encourages you to eat foods with natural enzymes, the same way our ancestors did. And with a modern adaptation such as the Raw Food Dehydrator, this diet can be made even more broadly appealing whilst retaining all its benefits.

Lets face it, even our recent ancestors never had the vast choices of supermarkets we have today. And going back to our most distant cousins, meat was occasionally eaten only when hunted which consisted mainly of fishing. Red meat was eaten rarely. And there was not the array of sugary products that we are bombarded with today, clearly contributing to the rise of Type 2 Diabetes and obesity.

Our ancestors had quite the opposite. Many lived a similar if not longer lifespan than today with less illness and no reports or evidence of diabetes commonplace obesity. It is little wonder a lot of people including high profile celebrities have reportedly tried The Raw Diet, with reports of feeling energized, looking younger, eliminating dark circles around the eyes, prevention of bloating and stress reduction.

Some would argue that living the completely Raw life will eliminate your intake of protein, but it doesn’t have to be the case:

Highly consumed intake of Protein in a diet can damage your kidneys and your nervous system from using your secondary source continuously, as well as adding extra weight.

If considering going Raw for the long term, you can calculate how much protein intake you require daily by using the following calculation:

Someone weighing 69kg who pursued some exercise and had a desk job,  take their weight – 69kg, multiply it by 0.75. So 69 x 0.75 = 51.75 which means you need to consume 51.75g of protein a day.

Note: for a secondary person the recommended dietary intake for protein is 0.75 per kg of body weight per day, this increases to 1.2-1.5 per kg of body weight per day for strength and endurance athletes. Protein can be found in whole grains, nuts, seeds and legumes (beans).

Are you ready to take the 3-day Raw Cleansing Challenge?

You don’t need to purchase a Raw Dehydrator to prepare these simple foods and juices, below is a list of what you need to prepare your Raw Food

– A blender
– A sharp knife
– A cutting bowl
– Salad bowel
– Jars or something to store smoothes or sauces in
– A secure food container for when you are on the go
– A fridge to store your food.

Shopping list:

Veggies

3 small sweet potatoes, 1 cup sun-dried tomatoes, 1 small head cabbage, or iceberg lettuce, 4 roma tomatoes, 3 head romaine lettuce ,4 bell peppers (red, orange or yellow – not green), 1⁄2 cup mushrooms, 1 glass jar Kalamata olives, 3 avocados, 7 ribs celery, 2 carrots, 1 beet 2 handfuls or 1 small pack of sprouts, 1 zucchini 1 large cucumber, 2-3 cups kale or mixed green of choice, 1 small purple onion, 1 small head broccoli

*Optional: 1 cup spinach for creating your own protein smoothie

Fruits

4 limes, 6 lemons, 5 bananas, 1 cup frozen blueberries, 1 apple 2-4 oranges (depending on dressing choice), 2-3 Medjool dates, 2 cups fresh or frozen berries of choice, 2 pears 3-4 servings fruit of choice for fruit meal and make your own smoothie, 1 1⁄4 cup pineapple

Herbs

1 head garlic, 4-7 inches ginger (depending on dressing choice), 1 bunch basil 1 bunch parsley, 1 bunch cilantro, 1 small bunch dill

raw food cleanse

Grains, nuts & seeds

1 1⁄2 cups dry lentils, 1 small jar tahini, 4-7 tbsp chia seeds or hemp seeds, 1 box almond/coconut/sesame milk, 1 handful raw nuts and seeds of choice 3 cups dry quinoa or wild rice.

Seasonings, Spices, Misc

– These ingredients will last you a very long time. Purchase your seasonings organic and in bulk if possible to save on costs. You will be able to use these for longer than one week so consider this when making your purchase.
– 1 small container pink Himalayan salt, 1 small container black pepper, 1 small container chipotle powder, 1 small container cinnamon,
– 2 tbsp raisins, 1 small container oregano, 1 small container cumin, 1 small container
– chili powder, 1 box (not canned) low sodium organic vegetable broth, 1 small container chickpea miso 1 small bag dulse flakes *optional

Optional items

1 small container protein powder of choice (this will last a long time – I recommend Sunwarrior, Vega & Nutiva Hemp Protein)

Day: 1

Day: 2

Day: 3

Wake-up

Water with lemon

Water with lemon

Water with lemon

Coffee/

Substitute

(Optional)

Green tea/

Guayusa tea

Green tea/

Guayusa tea

Green tea/

Guayusa tea

Breakfast

Healing cleanse

Green Smoothie &

Berry hemp

Breakfast bowel

Pineapple Cleanse

Smoothie with fruit

meal

Pear Basil

Anti-inflammatory

Smoothie &chia cinnamon

puding

Snack

Anti-Aging Protein

smoothie

Protein smoothie

Blueberry Hemster Protein

smoothie

Lunch

Greek Green Salad

With dressing

Roots & sprouts wraps

With apple cumin and

Green soup

Veggies & oil free lentil dip

Dinner

Big green salad with

Quinoa & steamed

veggies

Pizza salad

Green cabbage taco

Optional (quinoa)

How to prepare:

Lemon with water:

1 litre of room temperature water – 1⁄2 – 1 lemon sliced drink throughout the day.

Healing Green cleanse Smoothie:

1 rib of celery – 1⁄4 cup of cucumber – 1 frozen banana – 1 handful of parsley – 1 handful of cilantro – 1 inch thumb sized piece of ginger (or less if you’re new to ginger) – 1 cup of water – 1 tbsp chia or hemp seeds and blend together in a blending machine.

Pineapple Cleanse:

1 cup of pineapple (fresh or frozen) – 1 handful of cilantro – 1 rib of celery – 1 cup of water – 1 tbsp chia or hemp seeds and blend together in a blending machine.

Note: For Protein shake you can choose your favorite fruits with 2 scoops of protein add crushed ice and blend together:

Blueberry Hempster Protein Smoothie:

1 frozen banana – 1 cup frozen blueberries – 1 tbsp chia/hemp seeds – 1 scoop hemp protein or protein powder of choice – 1-2 cups almond milk or water and blend all together in a blender machine.

Pear Basil Anti-Inflammatory Smoothie:

1-2 pears, cored – 1 handful of basil – 1 rib of celery – 1 cup of water or coconut water and blend.

Greek Green Salad:

1 head of romaine lettuce (small sized) – 1⁄2 cup cucumber, sliced – 1⁄2 red bell pepper, diced – 1⁄4 cup of black olives, pitted – 1⁄4 cup of purple onion, sliced *optional

Dressing:

2 oranges, juiced – 1 tbsp chickpea miso – 2 Medjool dates, pitted (or any other type of date) -1 tsp dulse flakes blend together until smooth for the salad dressing.

Roots & Sprout Wraps:

1 carrot, grated – 1⁄2 small beet, grated – Handful of sprouts (broccoli or sunflower) – 3-4 pieces of romaine, green cabbage or iceberg lettuce – 1⁄4 avocado

Instructions:

Grate your carrot and your beet. Lay your romaine lettuce leaves on a plate. Fill with your beets, carrots and sprouts. Serve with the sauce inside the wraps or as a dipping sauce.

Serve with either dressing from Greek Salad.

Anti-Aging Protein Smoothie:

1 frozen banana – 1-2 cups of berries (your choice, blueberries are nice, so are cherries) – 1 scoop hemp protein – 1-2 cups coconut water or regular water blend all together.

Apple Cumin Green soup:

1⁄2 avocado – 1⁄2 apple *sweet – 1 rib of celery – 1 tsp. cumin – Pinch of pink Himalayan salt *optional blend until smooth.

Berry Hemp Breakfast Bowl:

2 cups of berries (blueberries or mixed berries) – 1 tbsp hemp seeds add a few slices of banana *optional

Instructions:

Slice your banana if using one. Place your berries, hemp seeds and sliced bananas in a bowl. Toss and enjoy.

Pizza Salad:

4-5 cups romaine lettuce – 1⁄4 cup diced pineapple – 1⁄2 bell pepper, diced – 1⁄2 cup mushrooms, sliced – 3-4 black olives, chopped

2 tbsp marinara sauce (see below) – 1⁄2 tbsp dried oregano

Instructions:

Blend marinara sauce ingredients in a high-speed blender and set aside. Chop romaine lettuce into bite size pieces. Chop pineapple, bell pepper, mushrooms and olives. Combine all ingredients in a bowl, toss and enjoy. Optional: Gently heat your marinara sauce on the stove and pour over the top for a warm pizza salad.

Big Green Salad with Quinoa:

2-3 cups of mixed greens or romaine lettuce – 1 handful of your choice of sprouts (sunflower, pea, broccoli sprouts)

1⁄2 avocado, mashed in – 1⁄2 cup cucumber, diced – 1⁄4 cup dill, diced *optional 1 cup of cooked quinoa or wild rice

Instructions:

Cook your quinoa or wild rice according to the directions given earlier. Chop your cucumber and dill. Cut your avocado in half. Scoop out the flesh from one half, and place in a small bowl. Mash with a fork. When your quinoa or rice is finished cooking, place all ingredients in a bowl. Toss and enjoy!

Chia Cinnamon Pudding:

2 tbsp chia seeds – 1⁄4 cup of almond, coconut or sesame milk, 1 tsp cinnamon – 2 tbsp fresh blueberries or raisins

Instructions:

Soak your chia seeds in your milk for 30-60 minutes or overnight. When the chia seeds have absorbed the liquid, stir in your cinnamon and blueberries. Enjoy!

Quinoa & Steamed Veggies:

1 cup of quinoa (white, red or rainbow is fine) – 2 cups of water or low sodium vegetable broth – 2 ribs of celery, diced – 1⁄4 cup of sun dried tomatoes – 1 handful of parsley, chopped

Steamed veggies:

1 head of broccoli, chopped 1 zucchini, chopped

Instructions:

Place your chopped, washed veggies into a steamer and let soften for 2-5 minutes. Serve over the top of your quinoa.

Quinoa & Steamed Veggies

Veggies and Oil Free Lentil Dip:

3 small sweet potatoes – 1 1⁄2 cups raw lentils (use any kind you like) – 3 cloves garlic , 2 inch piece ginger – 3 limes – zest and juice, 1 tbsp chipotle powder – 2 tbsp tahini – Pink Himalayan salt to taste

Instructions:

1. For the lentils – Pour your lentils into a medium pot with 3 cups of water. Bring to a boil and reduce to medium low. Allow to simmer for 25-35 minutes or until your lentils are tender

2. For your sweet potato – Chop sweet potatoes into small cubes. Pour three inches of water into the bottom of a medium pot and place a steaming basket inside.  Place your sweet potatoes in the steaming basket and cover with a lid. Bring the water to a boil, reduce the heat to low and allow steaming for about 30 minutes or until your sweet potatoes are forking tender, (the smaller you cut your potatoes the shorter the steam time will be).

Note: You may peel sweet potatoes if you wish but the skin is full of nutrients so it’s great to leave it on.

3. Drain any excess liquid from your lentils.

4. Place your lentils and sweet potatoes in a food processor.

5. Using a microplane, grate in your ginger, garlic and lime zest. Cut your limes in half and juice them into the food processor. Add your tahini, chipotle and salt.

6. Process your dip until smooth. You can stir in some finely chopped green onion and cilantro for some extra flavor as well.

Enjoy your dip on some fresh raw veggies like carrot sticks, celery ribs, cucumber slices, sliced

Green Cabbage Tacos:

2 green cabbage leaves OR iceberg lettuce leaves 2 red peppers, chopped 1 carrot, grated,2 roma tomatoes, chopped Add 1 cup of cooked quinoa *optional

Instructions:

Cook quinoa as per earlier directions. To make guacamole, slice your avocado in half, remove the pit and scoop out the flesh into a bowl. Add your pink Himalayan salt, chilli powder and cumin. Slice lime in half and juice over your avocado. Chop parsley and cilantro and add to your avocado. Use a fork to mash the avocado while stirring in the rest of the ingredients. Set aside.

Chop red peppers and tomatoes. Grate your carrot.

When the quinoa is cooked, take your cabbage or lettuce leaves, and fill with your quinoa. Layer on your veggies. Place a dollop of guacamole on top and enjoy.

Fruit Meal: Ideal for snacks

1 cup of berries, or – 1 piece of fruit (optional add some raw nuts/seeds)

If you are interested in Raw food, catering service and meal preps, and Raw beauty, Helena Philippou together with her business partner are about to launch their own Raw range, their website is under-construction and will be available soon, in the meantime like/visit Helena page on Facebook for the latest services available and our September raw challenge coming soon!

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