The raw diet, also known as live feed or raw food, is a type of vegetarian diet where only unprocessed or cooked foods of plant origin are allowed, and the food can be heated up to 80 ° C, well below the boiling point from water.
This diet includes foods such as fruits, vegetables, sprouts, seeds, seaweed, mushrooms and sprouted grains such as lentils, azuki beans, arugula, oats, flaxseed and wheat. Know what the vegetarian should eat to avoid anemia.
Example of Menu
The following is the example of a 3-day menu of the raw diet:
Day 1
- Breakfast: 1 cup homemade almond milk + ½ avocado + 2 tablespoons oats;
- Morning snack: 1 banana + 2 prunes + 3 nuts;
- Lunch / Dinner: 4 tablespoons of cauliflower rice + 4 tablespoons of sprouted beans + 1 plate of rocket salad, tomato, cucumber and eggplant + 1 tablespoon flax meal + 1 orange + 1 banana;
- Afternoon snack: 1 glass of sunshine juice (recipe at the end of the article) + 4 raw crackers of raw humus.
Day 2
- Breakfast: 1 glass of juice of 2 oranges + 1 banana + ½ apple + leaf of cabbage;
- Morning snack: 1 cup of soy milk + 2 large slices of mango + 1 tablespoon of flaxseed;
- 4 mushrooms + 3 bananas of earth + 1 tangerine + ½ mango + 4 leaves of lettuce + 2 cucumbers + 1 carrot + 1 sliced raw potato + 4 tablespoons of sprouted lentil + 1 date;
- Afternoon snack: ½ small avocado + 3 tablespoons oats.
Day 3
- Breakfast: vitamin 240 ml hemp milk + 4 tablespoons buckwheat + 2 apples + cinnamon to season;
- Morning snack: 4 assorted fruits whipped with 1 cup of rice milk;
- Lunch / Dinner: 4 cabbage sprouts with grain sprouts, spinach salad with bean and broccoli sprouts + 1 tablespoon sesame + 2 mushrooms + 3 dates + 1 tangerine;
- Afternoon snack: 4 beaten fruits with 250ml of coconut water + 1 tablespoon of flaxseed.
It is important to remember that in the raw diet all food must be fresh and organic, avoiding industrialized foods.
How to germinate the grains
Materials Required:
- Organic whole seeds or grains such as oats, beans, lentils and flaxseed;
- Glass jars with wide mouth;
- Water;
- Gas, filó or weave of algosão;
- Elastic to hold the mouth of the pots.
What to do:
- Put 2 or 3 tablespoons of seeds in a glass jar and cover with filtered water, leaving sauce for 8 to 12 hours;
- Cover the mouth of the glass with a piece of filó and fasten with an elastic;
- Pour the water and rinse well under the faucet;
- Leave the glass tilted in a colander in a shady and cool place to drain the water;
- Rinse out the grains morning and evening;
- When the shoots reach at least the size of the seeds, they can already be used.
It is important to remember that the peels of the germinated grains must be removed before consumption because they are not digested by the intestine, and that the shoots do not last very long even when stored in the refrigerator. See 5 benefits of eating germinated foods.
Sunshine Juice Recipe
Ingredients
- 1 apple with peel and without seed;
- 1/2 cucumber;
- 3 leaves of kale, broccoli or cauliflower;
- 3 sprigs of mint, lemongrass or lemon grass;
- 1 hand germinated sunflower without bark;
- 1 carrot;
- 1 lemon juice;
- 1/2 cup chopped vegetables (optional)
Method of preparation:
Put the chopped apple, lemon juice and cucumber in the liquid. Strain with a cloth strainer and add the other ingredients, tapping the blender until smooth. Coar and drink.
To improve your diet, see:
- 10 foods that are better raw than cooked
- Learn the Advantages and Disadvantages of Being a Vegetarian
