Glossary Starches Tips

The Truth About Chicken Broth

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Chicken Broth is too acidic for many human digestive system. If you are needing to watch your acidic food intake there are some great mock chicken broths which can be found in health food stores and most grocery stores. Check the bulk food section for powdered broth. Make sure to read the ingredients list as some have awful things like dextrose, etc. If you live in an area that has a Whole Foods Market(formerly Mrs. Gooches) they have a wonderful powdered mock chicken broth and Imagine Soups has a Creamy “Chicken” soup that is THE BEST.

Keep your pantry stocked with several delicious chicken flavored broths & soups and you’ll have the makings for turning almost anything into a delicious meal.

 

Basic Information Living Food Neutral Recipes Tips Vegetarian

Raw Mashed “Potatoes”

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This is a living foods version of the popular cauliflower-based mashed “potato” recipe. Scroll to the end of the recipe for a version that those in your family who aren’t interested in eating raw foods will enjoy.

Process 1 small head cauliflower, chopped in a food processor until it looks grainy.
Place cauliflower in a pot, slow cooker, or electric skillet set to the lowest temperature possible. Stir in 1/4 c extra virgin olive oil. Season to taste with sea salt, black pepper & powdered broth. Stir until warmed. If you have a thermometer, this dish should be warmed to 105 degrees but if you don’t have a thermometer, just stir until cauliflower is hot. Remove from heat immediately.

If the rest of your family isn’t into living foods you can set aside a portion for yourself and then continue cooking the cauliflower until it’s soft. If desired you can then use a potato masher or fork to make the “potatoes” creamier.

 

 

 

Basic Information Living Food Neutral Recipes Tips Vegetarian

Extend Your Living Foods Menu with Dehydrated Foods

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A good food dehydrator will allow you to mimic many cooked foods and yet still keep your intake raw. Set the temperature to 115 degrees or lower to preserve the living enzymes. Make sure to scroll to the bottom of the page for family friendly ideas.

 

recipes for your food dehydrator

Zucchini Chips

Slice zucchini into 1/4 inch thick rounds.
Dry the chips in a food dehydrator set to 105 degrees.
The chips are good as is; used as a dipper for guacamole, salsa or hummus; or used in place of a cracker in a Living Foods menu or a Protein Power menu; salad or soup garnish.

If you like, before placing in the dehydrator you can season the zucchini with your choice of seasonings such as:

  • sea salt
  • black pepper
  • cayenne pepper
  • taco seasoning
  • fajita seasoning
  • chili powder
  • garlic powder or garlic salt

Stuffed Mushrooms

Pulse in a food processor several times:

  • 1/3 cup pine nuts
  • 2 to 3 cloves garlic, minced
  • 1/3 C fresh parsley, chopped
  • 1/3 C fresh basil, chopped
  • 1 tablespoon lemon juice
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon black pepper

Stop to scrape down the sides and repeat. Add 1 cup tomato, chopped or 1/2 cup dried tomato*, rehydrated and chopped. Continue to pulse until the ingredients hold together but are not pureed. Remove stems from mushrooms and spoon the filling into the cap of each mushroom. Place filled mushrooms on a dehydrator tray and dehydrate at 105 degrees for 2-4 hours.

If you don’t want to subject your family to your raw food adventure you can cook half of your stuffed mushrooms to serve along with your raw version. Place them on a lightly oiled baking sheet in a 350 degree oven for 25 minutes.

* I prefer using dried tomato as the flavor is much richer. If you use dried tomato you may need to add broth to the filling to get it to hold together.

Flax Crackers

Soak 4 cups whole flax seed for 4 to 6 hours in just enough water to cover seeds. Check after 2 hours and add water if the mixture is looking dry. Stir in 1/3 to 1/2 cup Bragg’s Liquid Aminos and juice from 2-3 lemons.

Spread this mixture as thin as possible on dehydrator trays with a Teflex sheet on top. Keep your hands wet as this will help to keep the mixture from sticking to your hands. Alternately, you may find that a spatula works better.

Dehydrate at 105 degrees for 5-6 hours. Flip the mixture and remove the Teflex sheet. Continue dehydrating for 5-6 hours until the mixture is dry.

You can make flavored crackers by adding any of the following to the mixture before spreading on dehydrator tray:

  • carrot, tomato or apple juice
  • finely grated veggies such as: carrot, bell pepper, jalapeno pepper,
  • Anaheim chili, onion, or garlic
  • finely grated apple
  • taco, fajita or Italian seasoning
  • chili powder
  • ground cumin
  • cayenne pepper

  

serve a family friendly raw menu

Whenever you serve any of these “strange” foods serve them up with foods your family is more familiar with. For instance you can serve up a “deli dinner” with a food bar they can pick and choose from. Try:

  • crackers
  • cheese
  • pickles
  • hard-boiled eggs
  • sliced fruit
  • selection of raw veggies
  • chicken, turkey, crab, egg or ham salad
  • marinated veggies
  • whatever else you have in your fridge that would work as finger food
Dessert Fruit Kid Friendly Living Food Neutral Recipes Vegetarian

Cocoa Banana Pudding

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This recipe makes either a creamy pudding or a delicious ice-cream.

Puree in blender:

  • 4 bananas
  • 1 & 1/2 heaping tablespoons cocoa or carob powder
  • 1 teaspoon vanilla
  • 2 tablespoons maple syrup.

 

Cocoa Banana Ice Cream

Freeze mixture, stirring every 30 minutes with a fork until it’s the desired consistency or just toss it into an ice-cream machine.

 

 

High Protein Recipes Vegetarian

Parmesan Cheese Crisps

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When I first made these crispy treats I thought they were a unique invention. Since then I’ve found various versions for them in many cookbooks. Here’s the basic recipe along with a few variations.

Preheat oven to 400 degrees.

Line a baking sheet with parchment paper lightly brushed or sprayed with extra-virgin olive oil. Spread 1/2 cup of shredded fresh Parmesan or Parmesan-reggiano in a circle. You can make your circles any size you want. Bake until melted and browned on the underside – 7 to 10 minutes. Let crisps cool then peel off parchment paper.

Store in an airtight container in the fridge for up to a week.

They’re great to snack on, and garnish soups and salads.

Variations:

  • Place cookie cutters on parchment lined and oiled baking sheet. Sprinkle cheese inside cookie cutters. Remove cookie cutters and bake cheese as directed.
  • Sprinkle over cheese before baking:
    • crumbled bacon bits (real or soy)
    • cayenne pepper
    • crushed and dried red pepper
    • freshly ground peppercorns
    • sprinkle cheese overly thinly sliced ham or corned beef, bake as directed then top with lettuce or spinach leaves and roll into a tight tube as soon as you’re able to handle without burning yourself and before the cheese completely cools

 

Tips

Eating Out – Italian

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It’s a bit difficult to eat at an Italian restaurant and stick to your UnDiet. The reason that most of us go to an Italian restaurant is for the pasta and very few Italian restaurants offer whole grain pasta. Don’t despair though, it is possible to enjoy Italian delicacies on the UnDiet.

Basic Tips for Eating Out

Set aside half your meal to eat the next day or if it won’t keep for the next day, save it for a snack later.

Starch

Skip the bread, pizza and pasta (all made with white flour), or bring your own whole grain pasta and ask the chef to cook it for you. I’ve never run into a restaurant that won’t accommodate a request like this.

If you must have pizza, don’t eat the crust. Either use a fork to eat just the cheese and toppings or order a plain green salad and scrape the pizza toppings, cheese and all, onto your salad.

Bruschetta on whole wheat bread.

Caesar Salad – set the croutons aside.

Ask for spaghetti squash or another vegetable in place of the pasta. Top with your favorite sauce from the menu.

Protein

Antipasto is a good Protein Meal.

If you’re ordering a Caprese Salad skip the olive oil. Good mozzarella and tomato only needs a drizzle of balsamic olive oil and basil leaves.

There are generally good seafood dishes on the menu although you should skip breaded seafood dishes.

If you must have a cream sauce look for cream sauces with non-dairy additions. For instance a Roasted Garlic Cream Sauce is going to be about 250 calories less than an Alfredo Sauce.

Stuffed mushrooms are wonderful if they are not deep fried.

Chicken or Eggplant Parmigiana.

Meatballs – order grilled vegetables on the side, then give the pasta to someone else at your table and eat your meatballs with the vegetables.

Spinach dip with vegetables instead of bread.

Caesar Salad with chicken.

Broth based soups are good choices. A cream soup would be your next best choice and if you can get a cup of plain broth on the side to add to your cream soup, even better. Adding the broth doesn’t cut any fat or calories from your cream soup but it will be more filling.  If you want to cut the calories ask for an empty cup along with your cup of broth. Scoop out some of the cream soup and add the broth to your soup bowl.

Order your favorite pasta sauce served over grilled or steamed vegetables instead of pasta.

If you’ve had a Protein Meal, the gelato isn’t a bad choice for dessert, or have a glass of wine while everyone else eats dessert.

Fruit Kid Friendly Living Food Neutral Recipes

Cinnamon Banana Pudding

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Puree in blender:

  • 2 bananas
  • 10.5 ounces or 2 cups soft tofu
  • 3 tablespoons maple syrup
  • 1/4 teaspoon cinnamon.

Double this smoothie and use the extra to make Cinnamon Banana Sorbet for later in the day.

Cinnamon Banana Ice Cream

Freeze smoothie mixture, stirring every 30 minutes with a fork until it’s the desired consistency or throw it into an ice-cream maker.


Tip: an ice-cream maker transforms any smoothie into a healthy treat!

UnDiet Eating Plans

Produce Power

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Produce Power is the quickest way to lose weight for two reasons:
1. you’re getting at the real cause of your excess weight, a build-up of toxic waste in your system.
2. You cannot gain weight when eating raw food.

Produce Power is simply, eating (almost) nothing but raw fruits and vegetables.

If your normal diet consists of soda (diet or not), processed foods, anything that leaves your fingers orange after eating it, white bread, white rice, potatoes, sugar and other unwholesome foods it can be uncomfortable to begin a diet with Produce Power because of the way your body may react to detoxification on such a powerful level. It would be best to practice the UnDiet for at least a week before going on the Produce Power plan. Even then you may still experience headaches, diarrhea, light-headedness, nausea, bloating, gas, achiness, loss of energy, anxiety, or nasal dripping. While uncomfortable, these are all ways that your body is using to get rid of toxic wastes that have been hampering you for years. If any of these symptoms occur, don’t worry, and don’t take any over the counter meds, just continue eating healthy raw foods and these symptoms will gradually dissipate.

This is why I suggest starting the UnDiet with the Basic UnDiet Plan, and practicing Produce Power for one or two days per week. Once you’ve been enjoying healthy whole foods for at least a couple of weeks then you can do Produce Power for a week or two though. This is how you’ll experience quick, safe and healthy weight loss, as well as incredible energy. But I want to stress here that if you don’t like Produce Power just keep to the UnDiet guidelines and enjoy your life and weight loss.

If your diet up to now has been relatively healthy (whole grains, dairy-free, sugar-free) you should be able to start the UnDiet here at Produce Power without an extreme reaction.

You’ll be eating nothing but fresh fruits and mostly raw vegetables with oils, vinegars, herbs and spices for flavor. Don’t worry about the calories you’re consuming, DON’T COUNT THEM, EAT THEM! Don’t be afraid, this really does work.

Breakfast

Start the day with a glass of fresh juice, herb tea, plain filtered water, or filtered water with a squeeze of fresh lemon or lime juice. If you can drink your lemon/lime “tea” without sweetener, all the better, but if you must you can add honey, real maple syrup, Stevia, or erythritol.

When you wake up in the morning your body is still eliminating the food you ate the day before. You don’t want to tax your body by forcing it to begin digesting another meal, so from the time you wake up until noon, you’ll eat nothing but fresh or frozen fruit. No canned fruit. If you like, you may also drink freshly made fruit juice that you make yourself, or purchase from a juice bar or grocer that extracts its juices daily. No canned, bottled or frozen juice concentrates. Heating fruit destroys all its benefits to your body including the enzymes needed to itself digest properly.

If you have trouble digesting fruit you may try eating celery or lettuce with your fruit. If you do choose to combine these veggies with your fruit, try eliminating them after a few days and you’ll most likely find that your body has adjusted to the fruit and you’re now able to digest things you couldn’t eat before without discomfort.

Check out The UnDiet Fruit With Attitude for some delicious alternatives to a simple bowl of fruit.

Lunch

You want to try to make 70% of each meal raw veggies (or fresh fruit) as this is what facilitates the hyper-digestion of your food, helping you to lose weight. I don’t always want to make every meal with 70% raw veggies, so

I’ve come up with some creative ways to introduce raw veggies into dishes that when you taste you wouldn’t believe it’s raw.

Ten to twenty minutes before lunch drink a large glass of water or an UnDiet approved beverage.

Make a vegetable salad. The best salad dressing to use would be a mashed avocado thinned with lemon or lime juice and seasoned with sea salt. If you can’t get hold of an avocado then you could use a dressing that contains no preservatives, sugars, chemicals, or high fructose corn syrup.

Don’t worry about using oil in your dressing, although if you can cut back on the oil by adding a little more balsamic vinegar, lemon or lime juice go ahead. Note: I love balsamic vinegar, but on Produce Power it’s much better to use lemon, lime or orange juice instead. However, since the idea is to eat as healthy as you can and still enjoy your food, you can pick your deviations.

During the winter months I find it very difficult to eat a completely raw veggie salad so I would sauté or roast up some veggie combos such as:
• eggplant and onion
• bell peppers, eggplant and onion
• zucchini and onion
• shitake mushrooms, zucchini and onion
• potatoes and onions
• potatoes, zucchini  or bell peppers and onion

I try to use veggies that I wouldn’t like served raw. Serve on a bed of lettuce or other raw veggies, making sure that at least 70% of the salad consists of raw veggies. Drizzle a salad dressing over everything.

Or you may prefer having raw veggie sticks for lunch, plain or with a dip. Just make sure that the dip is chemical and sugar free. Check out the UnDiet Vegetable Dip recipes (coming soon).

Snack

You should have at least one snack between every meal and the best snack to continue detoxifying your body is fresh fruit. Next best would be raw vegetables.

Beverages

Your best choice is filtered water or unsweetened hot or cold herb tea. Next best is: decaf black tea, decaf coffee (hot or cold) made from filtered water – no milk although cream is okay since it’s mostly fat. I usually keep a pitcher of one of the following in the fridge: any Celestial Seasonings Zinger teas, or Good Earth decaf (they have an organic version now!). I also love to squeeze a little fresh lemon or lime juice into my water.

Dinner

Twenty to thirty minutes before dinner enjoy a large beverage.

A fruit or veggie salad, or if you need something warm for dinner, try one of the suggestions below:
• Vegetable or mock chicken broth with fresh vegetables both cooked, and raw as a garnish (diced or shredded tomatoes, zucchini, carrot, avocados, red onion, or mushrooms are great raw garnishes). Try to keep 70% of the soup raw veggies.
• Steamed or roasted vegetables, mixed with 70% raw veggies.
• Bowl of chopped fruit, warmed with spices such as pumpkin or apple pie spice, cinnamon, or vanilla.

Snack

• best choice is fresh fruit or fresh fruit juice
• raw veggies
• warmed vegetables, plain or with salt and oil or any other spice you like
• veggie soup

Stop eating at least two and preferably three hours between your last meal (20 minutes if you had a fruit meal) and when you go to bed.

If you’re primarily eating from the basic UnDiet plan it’s a good idea to switch to Produce Power for one day a week. If you’ve been on Paleo, low carb, or gluten free for any amount of time take three to five days on Produce Power to clean your system out.