Raw food recipes: Full menu

The diet of raw foods is a variant of vegetarianism, which supports the idea of not cooking so that food does not lose essential nutrients during cooking or some form of processing. The diet includes seeds, sometimes fresh eggs, etcetera. What is prohibited is any kind of meat, bread, pasta, long-life milk (preferably milk varieties), white sugar and any food cooked or processed.

Then here are 4 menus to serve as a guide for those who prefer a diet that will bring much energy and health in every way.

WARNING: never mix fruit with the meal.

Day 1

Breakfast: 1 cup of soy milk, 1 apple

Mid-Morning: 1 glass of carrot juice, celery and beet.

Lunch: 1 salad abundant of alfalfa sprouts with tomato, onion, celery, seasoned with olive oil cold pressed, lemon juice, salt and pepper. Main: vegetarian gazpacho soup.

Snack: 1 pear (or fresh fruit of choice) or 3 walnuts or almonds with a glass of homemade yogurt.

Dinner: 1 salad abundant of soybean sprouts, grated carrot, a bit of beet and grated onion. Season with olive oil, lemon juice, salt and pepper.

Day 2

Breakfast: 1 cup of soy milk, a bowl of cereal with chopped walnuts or a bowl of citrus.

Mid-morning: 1 fresh fruit plate sweetened with molasses or a glass of fat-free homemade yogurt. Sprinkle shredded coconut.

Lunch: A bowl of salad with plenty of tomato, onion and bits of tofu. Season with salt or lemon and chopped basil, olive oil, salt and pepper.

Snack: Eat all the grapes you want or choose a fruit of your choice that is sweet, like banana, papaya, mamey, etc.

Dinner: A dish with abundant sprouts (you choose), along with miso and almonds, seasoned with olive oil, lemon juice, salt and pepper.

Day 3

Breakfast: 1 bowl of citrus fruit or half a liter of orange juice with strawberries and amaranth.

Mid-morning: 1 bowl of peanut, amaranth, nuts or almonds.

Lunch: mushroom salad with sprouts to taste and garnished with tomato sauce and vegetable broth.

Snack: A salad of apples with peach or banana or apple and banana smoothie with soy milk or almond.

Dinner: 1 salad of leaves plenty of spinach, alfalfa sprouts, tomatoes and walnuts, dressed with olive oil, cider vinegar, salt and pepper.

Day 4

Breakfast: 1 smoothie with soy milk, papaya and oatmeal.

Mid-morning: 1 cup of homemade yogurt with some cereal amaranth or to taste.

Lunch: seeds with tofu salad: chop almonds and sesame seeds, add garlic, chopped parsley and basil, add diced celery and mushrooms, serve mixture over lettuce leaves and chop previously dipped in tamari tofu.

Snack: Fruit salad sweeten with molasses rice or alone.

Dinner: sprout salad plate other than election, and seeds and bits of seaweed. Seasoned with olive oil natural soy sauce, lemon juice, salt and pepper.

If you are pregnant or have intense physical activity, consult a registered dietitian.

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