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A raw food diet


THERE is no reason to be afraid of including healthy fats in your diet. This includes raw nuts and seeds like almonds, pine nuts, sunflower seeds, sesame seeds, flax seeds and avocados.

Most raw foodists enjoy the taste of high fat foods, (because fat carries flavour) whether served plain (avocado) or in simple combinations. That is why restaurants use so much butter and oil — they care only about enhancing taste, and have no concern for your health. So enjoy both flavour and the health benefits in this selection.

Pomodoro sauce

  • Ingredients:

    Tomatoes, evenly diced into inch cubes 4 to 6
    Fresh basil slivers cup
    Pinch of tomato powder seasoning
    Additional fresh basil to taste

  • Method:

    In a colander, place the tomatoes and basil. Drain for at least two to three hours. For best results drain all day (not in the refrigerator).

    The tomato juice got from the draining is delicious. The sauce will be ready to use as it is. Add the additional basil.

    * * *

    Sunflower rolls

  • Ingredients:

    Tomato chopped 1
    Germinated sunflower seeds
    21/2 cups (Soaked for eight to 12 hours and then sprouted for a day)
    Juice of 1 lemon
    Dulse flakes 1 tsp
    One small Zucchini or yellow
    summer squash, diced
    Scallion diced cup
    Romaine lettuce leaves or other
    broad leaf from the garden

  • Method:

    Liquefy the tomato in a blender. Add the sunflower sprouts, lemon juice and dulse flakes, and blend on medium speed until smooth.

    Pour into a bowl and mix in the remaining ingredients. Spoon the mixture onto the lettuce leaves, roll them up, and serve. Pierce the rolls with toothpicks to hold together.

    * * *

    Sofrito dressing or soup (Serves two)

  • Ingredients:

    Crushed tomatoes 2 cups
    Chopped garlic 1 clove
    Chopped onion 2 tbsps
    Chopped parsley 2 tbsps
    Ground cumin tsp
    Pepper to taste

  • Method:

    In a blender or food processor, combine the crushed tomatoes, garlic, onion, parsley, cumin and pepper. Blend thoroughly if for a smooth dressing, and briefly if for soup.

    You will need roughly five medium-sized fresh tomatoes. To crush the tomatoes, place them in a blender or food processor and pulse briefly.

    * * *

    Sunflower seed milk

  • Ingredients:

    Hulled sunflower seeds (soaked for 12 hours, sprouted for 24 to 36 hours, and rinsed several times) 1 cup
    Banana (2 inch piece), 1 tbsp raw honey or 2 dates
    A handful of fresh basil
    Water

  • Method:

    Place all the ingredients in a blender, starting with 1 cup of water, and then adding more water after 1 minute to desired consistency.

    Serve at room temperature or chilled.

    * * *

    Stuffed pepperinis

  • Ingredients:

    Red and yellow bell peppers
    Fresh tomato (or substitute zucchinis)
    Avocados
    Celery
    Whole leaf dulse handful
    Onion or garlic (optional)

  • Method:

    Core out the bell peppers. Soak and rinse the dulse, then squeeze out the water. Process the tomato, celery, dulse and onion or garlic in a food processor, or finely chop in a wooden bowl.

    Halve and pit the avocado, then scoop out the flesh into a mixing bowl. Add the processed or chopped ingredients to the avocado and mix. Stuff the bell peppers with mixture and enjoy.

    * * *

    Almond Milk

  • Ingredients:

    Raw almonds, soaked over
    night and rinsed cup
    Cold water 2 cups
    Skinned date 1
    Raw carob powder to taste (optional)

  • Method:

    Finely grind the almonds in a blender. Add 1 cup of water and the date to the blender, blending for 1 minute.

    Slowly add the remaining water, blending for 1 minute. Add carob powder to taste (optional). Strain the mixture and serve immediately.

    * * *

    Creamy Italian dressing

  • Ingredients:

    Lemon juice 1/8 cup
    Slice of leek, chopped inch
    Tomato quartered 1
    Minced fresh oregano 1tsp
    Red or yellow bell pepper, cored and quartered 1
    Avocado small 1

  • Method:

    Place all ingredients in a blender and blend until smooth.

    ARUN S. NAGARGOJE

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