Welcome to Nouveau Raw booklet by amie oldfather

Welcome to

N!veau Raw

Contents Before you leap any further into Nouveau Raw, please quickly thumb through this small book of information.

Inside you will find; A special

welcome from Amie Sue. What is a raw diet and how to prepare yourself for it. Where you can buy raw ingredients. Recommended kitchen tools. Possible warning of detoxing and how to eat out at restaurants while remaining on a high raw diet.

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Welcome

Hello and welcome to Nouveau Raw. I created this site years ago as a place to keep track of recipes and to share them with my friends and family. In 2009 my husband and I graduated from Living Light Culinary Art Institute which added coal (solar?) to my already burning passion for preparing healthy foods. I hope you are able to find your way around the site with ease. The majority of recipes are self-created and others are adapted or translated from other amazing chefs. I don’t proclaim to be a 100% raw foodist, nor do I suggest that a person must be so. Finding foods that nourish your body, give you fuel, strength, and peace…well shoot, it’s all very individualized. I personally don’t feel that there is just one way of eating for every person. I also feel that as we age, our body’s needs change and therefore so should our diets. In the past 3+ years of my raw journey (was 100% for 1 year of that), I found that my body responded better when I incorporated some cooked foods. I would say that my diet is approximately 75% raw. While exploring raw foods I have become very aware of every morsel of food that I put in my mouth, and that alone is a huge blessing. I read every label, I purchase organic and local when at all possible, and through this process I have learned so much about myself. Many blessings… Amie Sue

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What ! a Raw Food Diet?

The term “raw food diet” refers to the consumption of foods that haven’t been cooked or treated at temperatures above 106 degrees. Above this temperature food and especially the enzymes in the food begins to degrade. Therefore adding a greater percentage of raw foods into your diet can have amazing health benefits. Whether you eat 100% raw, high raw with some cooked or just some raw, no matter where you stand, I think we can all agree that consuming more fresh greens, vegetables, fruits, fats, sprouted nuts / grains, fermented foods and proteins is an excellent way to reach or maintain your optimal health. You have to choose your own path, one that resonates with your own body. All cooked food is deficient in enzymes, furthermore cooking food changes the molecular structure and some feel that it renders it toxic. Enzyme’s are a necessity in our diet and assist in the digestion of foods and are known to be the “Life-Force” and or “energy” of food. Also our bodies are incapable of creating most enzymes and must get them from what we eat. The Nouveau Raw site consists of raw recipes only but you might notice here and there I may used a cooked or processed ingredient. I have done this either because I am not sure what I can use as a raw alternative, it might be the only ingredient that I am aware of to create a certain flavor or I may not have access to anything else. This site of recipes wasn’t designed to persuade you to become 100% raw, it is just a vessel that I use to share recipes that may help you increase the amount of fresh whole foods in your diet. I am not here to argue the raw food beliefs, or to say that there is only one path in obtaining health. I simply want to share recipes, encourage you to be creative in the kitchen and to nourish your body with love and the best quality of ingredients. NOUVEAURAW.COM

Arm y"rself wi# knowled$ Much to my delight raw foods are starting to make their presence felt in the market. Raw foods obviously are nothing new, the concept has been around forever. But as the percentage of people who are concerned about the effects of what they eat has on their health, this dietary choice has become more and more popular. The Internet can entertain you with raw food ideas, recipes, and concepts till the end of time! Not to mention all the wonderful books on the market that break it all down in so many ways.

Prepare Y"rself If you are considering in switching over to a high raw diet or even in just adding a few dishes here and there I recommend that you arm yourself with a little knowledge ahead of time. If you don’t, you are setting yourself up for some frustrations and possibly failure. And I sure don’t want anyone to have that experience.

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Where do I find all #ese ingre'ents? It is important to check out all your local grocery stores, health food stores and farmers markets. Compare products and prices. Also, don’t be afraid to ask your local grocery store to start carrying a certain product. It never hurts to ask. You might even find better deals online. I do try to shop local whenever I can. I do however buy several items from companies such as Nuts-On-Line and even Amazon (who I can usually get next day free shipping!) but to be honest there are tons of wonderful Internet sites that offer wide varieties and selection. Google is your friend!

Raw Ra(berry Lemon Po)y Seed NOUVEAURAW.COM

Raw Ra(berry Lemon Po)y Seed

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Buying Produce

Fresh & Organic

Be sure to buy ORGANIC produce whenever possible. Organic food doesn’t contain toxins like pesticides, heavy metals, dangerous industrial chemicals (for example, artificial flavors, colors or preservatives). And everything in it is natural: it’s real food, not “Frankenfood” created in a laboratory for profit regardless of the fact that genetically modified, synthetic foods have massive, well-known health hazards. This is a topic that could on and on, so I recommend that you do some research to better educate yourself about the hazards of consuming non-organic produce. The Living Foods site has a great write-up on it. Please click here if you would like to read more.

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Dirty Dozen Buy these organic whenever possible. Celery (worst) Peaches Strawberries Apples Blueberries Nectarines Bell Peppers Spinach Kale Cherries Potatoes Grapes (Imported) Clean Fifteen Lowest in pesticide residue. Onions (best) Avocado Sweet Corn Pineapple Mangos Sweet Peas Asparagus Kiwi Cabbage Eggplant Cantaloupe Watermelon Grapefruit Sweet Potato Honeydew For more information and a full list, go to Food News. NOUVEAURAW.COM

Raw Onion Bread Raw Kalamata Sun-D*ed Tomato Cheese These recipes and hundreds more can be found on...

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Buying Raw Ingre'ents The idea of raw foods goes beyond just fruits and vegetables. The raw food diet also includes nuts, seeds, some raw dairy (if you are not Vegan), raw sweeteners, and many other items. But what does that mean when it comes time to buy? Here are a few examples: Raw Nuts and Seeds Raw nuts and seeds are alive, but unfortunately almost all nuts and seeds that are sold in stores have been roasted, toasted, or pasteurized to extend their shelf life, and these heating processes cause the nuts and seeds to die, as well as lose some of their nutritional value, and to make matters worse most of them have also been dipped in salt. You want to make sure that the nuts and seeds that you buy are RAW. This will be indicated on the packaging but if you really want to make sure that they are 100% raw, call the manufacture. More and more raw nuts are showing up in the bulk bins at your local grocery stores. Always test for freshness. Nuts in bins can go stale or rancid. Raw Sweeteners One of the secrets to raw food recipes is finding a proper raw sweetener to substitute for the refined sugar which is in virtually all conventional desserts. Fortunately, you don’t need to look far to find something you like to sweeten your foods. Click here for some of the most common raw sweeteners. Spices The best spices are organic, air-dried spices because they don’t contain caking agents and other preservatives. Better yet, grow your own, dry them and grind them up!

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Kitchen Equipment Having the right tools in the kitchen will make things much easier and more fun. Personally I just had to ask my husband, his garage is well equipped with all the right tools to get the job done. The kitchen is no different. To prepare raw dishes you don’t need a lot of different pieces, just a few good quality ones will help you be on your successful way. I often find really good deals on Craigslist. I have purchased a Vitamix Blender and an Excalibur Dehydrator for a fraction of the new price. So to start off, check Craigslist, Ebay, or even ask friends or family if they have stuff that they would be willing to lend to you. If you are a kitchen gadget lover as I am, there are all sorts of other tools of the trade that are fun to play with. I have created a section on the site that talks about supplies and tools, it is forever growing and I will keep adding to it so check that section often. Click here.

The prices listed are approximate and vary in range depending on the store and brands.

MILK NUT BAGS These are important to have on hand in order to make nut milks!

MEASURING CUPS & SPOONS These are vital for any chef!

ICE CREAM MACHINE Not a must to have but it sure is fun! You can make many wonderful raw ice creams.

Price: $11-$25

Price: varies

Price: $69.99

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KITCHEN EQUIPMENT

VIKING 12 CUP FOOD PROCESSOR

BLENDTEC TOTAL BLENDER

EXCALIBUR DEHYDRATOR

The 12 cup Viking Food Processor comes equipped with a professional-grade 625-watt induction motor.

Great for ice cream, milkshakes, soups, syrups, fondues, sauces, dips, dressings, batters, whole juice, and smoothies.

The Excalibur Dehydrator allows you to dry anything evenly and efficiently.

Amazon Price: $334.95

Amazon Price: $489.95

Price: $219.00

SPRINGFORM PANS

SQUARE SPRINGFORM PANS

OFF-SET SPATULAS

These allows for easy-release and effortless clean up.

The perfect tool for icing cakes, smoothing batter and spreading fillings or ganaches

Price: $12.99

Price: $26.00 Price: $7.50

SPIRALIZER Makes wonderful angel hair “pasta” out of zucchini and other hard vegetables.

RUBBER SPATULAS These are a must in my kitchen and the more the merrier!

Price: $13.99

Price: $29.95

Price: Varies

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Detoxing I won’t go into depth on this topic because it deserves more than just a paragraph but I do want to share a word of caution. Anytime you make dramatic changes in your diet, your body is bound to let you know that something is happening inside. Whether those changes are for the good or the bad, you will begin to see the effects of your choices. With that being said, be gentle with yourself as you start to explore the raw food culinary world! You can jump in with all the gusto in the world, read, learn, study, and prepare yourself mentally for the change of diet. But please ease into it, raw, whole foods can cause a cleansing effect on your body especially when you are just starting out. A raw food detox diet is a great way to detoxify the body. If you do it well, it removes toxins or other contaminants that are stored in our body fat and cells. Detoxing improves health, energy, immune system, memory and digestion. But please remember.....

Be Kind to Y!rself!

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Symptoms & Benefits of Detoxing Symptoms of Detoxing • • • • • • • • •

Skin breakouts Bloating, stomach pains Headaches Food cravings Trouble sleeping, nightmares Diarrhea and constipation Fatigue, drowsiness, low energy levels Irritability Congestion or Mucus that feels like a cold

Benefits of Detoxing can include but not limited to: • • • • • • •

Clearer sinuses Weight loss Clearer skin More energy Regular bowel movements Mental Clarity Emotional stability / eliminated depression

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Eating Out Many of us don’t have wonderful raw food restaurants in our home towns and if that is the case, what do we do?

I am going to speak

strictly from experience here. When I decided to try the raw food diet, I went 100% over night.

I am not sure I would recommend this to

everyone but for me, it worked. Eating raw at home was a tad bit of a challenge when I first started my new of eating but eating out was a whole new cat in the bag. Whether you eat 100%, 80% or 50% raw, take time to educate yourself about the restaurants in your area.

These days you can Google just

about every restaurant and view their menus on-line prior to going out. Doing this step will save you time and many headaches. When I didn’t do this step I found that it took a bit of time and many questions to the waitress as to what they might have in the kitchen to accommodate my diet.

This then caused the whole dinner to revolve about MY eating

habits with those around me. It’s not that I don’t mind talking about raw foods to others, I actually love to but sometimes I just want to enjoy my food and focus on other things. So again. as you read though the menu, take note of all the fresh veggies or fruits that are offered in various dishes. From there you can build your own personal salad or plate. Many times I would just explain to the waitress that I would love for

the chef to build me his own

creation, using every raw vegetable that he had in the kitchen. Often times chef’s loved this freedom to make something new and beautiful. So don’t be discouraged, just be creative! NOUVEAURAW.COM

Deep Dark Chocolate Blackberry Cheesecake

Disclaimer This web-site is not intended to provide medical advice. All content, including text, graphics, images and information available on this site is for general informational, entertainment and educational purposes only. The content is not intended to be a substitute for professional diagnosis or treatment. The author of this site is not responsible for any adverse effects that may occur from the application of the information on this site. You are encouraged to make your own healthcare decisions, based on your research and in partnership with a qualified healthcare professional. NOUVEAURAW.COM