We can hardly eat as much fruit and vegetables as we should and would like to eat – five portions a day. The fans of raw food cuisine , however, left! For them, freshness is part of every meal. But isn’t such a diet very boring? No, because in addition to fruit and vegetables, raw milk cheese, air-dried ham, cold-smoked salmon and dried fruit are often used. Raw food was “invented” in the USA at the beginning of the 20th century and is now experiencing a new boom here.
Table of Contents
kitchen helper
BLINDERS AND MIXERS are useful for all raw food chefs: They mash the ingredients for pesto, smoothies, dips, dressings, sauces, mush and soups.
PEELER AND GRATER produce strips and slices of vegetables or grated lemon zest in no time at all to refine dressings, fish dishes and soups.
SHARP KNIVES are mandatory. They clean vegetables, fillet oranges, cut wafer-thin carpaccio from beef fillet or fish sashimi. And they chop up fresh herbs, seeds and nuts.
In terms of equipment, the raw food kitchen is one of the simplest forms of nutrition: you don’t even need a stove. Nevertheless, you have to pay attention to a few things. For example, potatoes, aubergines, certain types of mushrooms and legumes are inedible or even poisonous when raw.
Let us surprise you with how varied and aromatic you can prepare raw food. Try it! You will feel how you will get fitter and with more energy through your everyday life with raw food days.
Raw equals healthy?
Actually sounds logical. But not without exception. There are many important ingredients (vitamins, enzymes, minerals and phytochemicals) in fresh, untreated fruit, salad and vegetables, most of which would be lost during cooking. But: Gentle cooking also changes the cell structure, and that is often a good thing. The carotene in carrots is more readily available to the body after heating, and the starch in potatoes only becomes easier to digest when cooked. However, it doesn’t have to be completely raw in the raw food kitchen. Dried fruits, mushrooms or herbs are allowed, as is cold-smoked (at 15-25 degrees) fish. It is crucial that the food is not heated above 42 degrees Celsius.Real raw foodists usually enrich their dishes with high-energy ingredients. They sprinkle their salads with mineral-rich chia seeds or maca root powder, for example. Go on a journey of discovery in the organic trade or in the health food store. Try algae such as wakame or chlorella, refine sweet dishes with goji or acai berries. In any case, start slowly with the transition to raw food and listen to your body’s signals. Only what you tolerate well is also healthy!
Dips
Dips are the perfect complement to delicious vegetable sticks, lean meat or crispy salads. We have put together many delicious recipes for dips for you here.
Raw snacks and sweets
BARS
Raw power for in between: snacks made from dried fruits, nuts, kernels and seeds with ginger and vanilla. For example from Raw Bite or Raw Organic Food Bar.
FRUIT
If you suddenly have a sweet tooth: eat air-dried dates and bananas from PureRaw. Or you can easily make your own supply with a dehydrator (e.g. Excalibur via seedling).
CHOCOLATE
Raw chocolate fills you up faster and has more ingredients. Because the cocoa is neither hot roasted nor ground. For example from Lovechock or Lifefood.
Raw chocolate fills you up faster and has more ingredients. Because the cocoa is neither hot roasted nor ground. For example from Lovechock or Lifefood.
Also try: Healthy Cabbage Soup
FOR 6 PORTIONS
Purchasing & more
CHOOSE freshly harvested produce from the region whenever possible. Shop seasonally, and grab imperfect-looking specimens, too.
ORGANIC FRUITS AND VEGETABLES contain little or no pesticide residues, you can eat them with their skins without hesitation: most of the valuable nutrients are behind them.
PROCESS fresh produce just before eating. The longer something prepared comes into contact with air, water and heat, the more vitamins are lost
- 4 green asparagus spears
- 1 small zucchini
- 1 handful each of podded peas and baby spinach leaves
- 20 g fresh radish sprouts
- 2 tbsp canola oil
- 2 EL Olivenöl Flower of Salt
- pepper from the grinder
- 4 sprigs of coriander
1. Peel the lower third of the asparagus and cut off the ends. Wash the sticks, cut lengthways into thin strips. Clean and wash the courgettes and slice lengthways. Roughly chop the peas. Clean, wash and pat dry the spinach. Rinse sprouts and pat dry.
2. Arrange the vegetables. Sprinkle with spinach and sprouts . mix oils. Season with salt and pepper. Spread the seasoning oil over the salad. Wash the coriander, shake dry and finely chop. Sprinkle the salad with the coriander.
Per Person: 90 kcal, Fat 7 g, approx. 15 minutes
FOR 4 PORTIONS
- 1 cucumber
- 2 Zucchini
- 2 large tomatoes
- 2 EL Coriander leaves
- 1 tsp ground cumin
- 1 tsp ground ginger
- juice of 1 lime
- 2 Tsp Sesame oil
- salt
- 1 tsp cumin seeds
- 1⁄2 TL Turmeric powder
1. Wash the cucumber and cut 20 very thin slices. Peel the remaining cucumber and cut into small pieces.
2. Wash zucchini and tomatoes, clean and cut into large pieces. Finely puree the prepared vegetables, coriander leaves, cumin, ginger, lime juice, sesame oil and 1⁄2 teaspoon salt.
3. Season the soup to taste and serve with cucumber slices, cumin and turmeric powder.
Per Person 70 kcal, Fat 3 g, approx. 15 Min.
FOR 4 PORTIONS
From the sea
TUNA tastes tender and fine as a tartare.
SALMON is a treat as a carpaccio.
SEELACHS convinces with its mildness.
SCAMPI tolerate a little lemon juice just before eating.
OYSTERS and scallops ennoble the raw feast table
200 g fresh John Dory fillet or monkfish fillet
- 2 tbsp olive oil
- 2 tablespoons hazelnut oil or pumpkin seed oil
- 1 piece of liquorice root (organic store, pharmacy) Fleur de Sel
- 1 handful of beetroot leaves
1. Rinse the fish, pat dry and place on a platter. Mix the oils and drizzle over the fish. Grate licorice root on top. Cover the fish with cling film and let it marinate in the fridge for about 3 hours. Turn the fish over and rub liquorice root over it again. Cover and let marinate for another 3 hours.
2. Cut the fish into slices and serve. Drizzle with marinade. Season with fleur de sel. Wash the beetroot leaves, pat dry and serve with the fish. Enjoy immediately.
130 kcal per person, fat 10 g, approx. 15 minutes (without waiting time)
FOR 4 PORTIONS
- 400 g fresh pollock
- 20 g firm chorizo (Spanish paprika sausage)
- 1 small spring onion
- 25 g peas (shelled)
- 1 THE Estragonblätter
- 3 tbsp olive oil sea salt
1. Rinse the fish, pat dry and cut into small cubes. Dice the chorizo very finely. Clean, wash and finely chop the spring onions. Roughly chop the peas.
2. Mix the fish cubes with onion, chorizo, peas and tarragon. Drizzle with olive oil and lightly salt. Mix everything carefully and enjoy immediately.
Per Person 170 kcal, Fat 10 g approx. 20 Min.
FOR 4 PORTIONS
- 2 cucumbers
- 2 Zucchini
- 2 Avocados
- Juice of 2 limes
- 1 piece (5cm) ginger root
- sea-salt
- Pfeffer
- 2 teaspoons each of pumpkin seeds, brown flaxseed and brown mustard seeds
- Olive oil for drizzling
1. Peel cucumbers. Clean and wash zucchini. Cut into rough pieces. Halve the avocados, remove the stone and scoop out the flesh. Puree the prepared vegetables, 300 ml water and lime juice. Peel the ginger, grate finely and stir in. Season the soup with salt and pepper.
2. Lightly crush the pumpkin seeds, flaxseed and mustard seeds in a mortar. Serve the soup, drizzle with a little oil and sprinkle with the kernels, grains and seeds.
Per Person 340 kcal, Fat 30 g, approx. 10 minutes
FOR 4 PORTIONS
- 2 yellow zucchini
- 50 g Pecorino
- 2 sprigs of mint
- 2 tbsp olive oil
- 1 EL pumpkin seed oil
- 1 tbsp hazelnut oil
- salt
- Pfeffer
- 2 tbsp hazelnut kernels
1. Clean and wash the zucchini and slice or thinly slice. Distribute on 4 plates. Slice pecorino. Wash the mint, pat dry and pluck off the leaves.
2. Whisk together the oils, salt and pepper. Roughly chop the nuts and sprinkle over the zucchini slices, drizzle over the oil mixture. Serve with the pecorino and the mint leaves.
Per Person 210 kcal, Fat 19 g, approx. 15 Min.
ingredients
For 1 person:
- 2 carrots
- 100 grams of radish
- 1/2 green peppers
- 1/2 yellow peppers
- 1/2 red bell pepper
- 1 small piece of ginger
- 150 g low-fat quark
- 3 tbsp low-fat milk
- salt
- pepper from the grinder
- 1 THE Radieschensprossen
preparation
- Peel the carrots and radishes and cut into sticks. Wash, core and cut the peppers into strips. Peel and grate ginger.
- Mix ginger with low-fat quark and milk. Season with salt and pepper. Sprinkle curd with sprouts and serve with the vegetables.
ca. 15 minutes – per person 200 kcal, Fat: 2 g
