A collection of ideas and recipes
put together by Red, Jackdaw and Bobcat
Why Raw?
Useful Websites
Books
Recipes
Why Raw?
The idea of eating food which is exclusively raw or uncooked
might sound like a strange one. It definitely sounded strange to me when I
first heard about it. But the more I thought and read, the more fascinated
I became, and as I began to put it into the context of Druidry, the more sense
it seemed to make.
As I strove for deeper and more honourable relationship with
my environment and connection to the earth as deity, I became aware that I
also needed deeper relationship with and understanding of the food that was
nourishing me. Eating raw food expresses this relationship on so many levels.
When food is heated to 45 degrees C or above, not only are
many vitamins lost but so are the enzymes that enable that food to be digested.
When you eat a diet of mostly cooked food, you miss out a great deal of the
most essential nutrition. Eating your food raw means that you are naturally
taking in masses more nourishment, together with the enzymes needed to digest
it, naturally. This is not only great for your own health, but is also better
for the environment, because you simply don’t need to eat so much to
feel full, healthy and satisfied.
From a spiritual perspective, when the enzymes are lost,
the spirit or song-energy of the food is also diminished: it becomes dead
and empty. Furthermore, when the spirit is lost in the food we eat everyday,
it becomes harder to connect deeply with the world around us. When I began
to eat more of my food raw, I noticed massive improvements in my energy and
mental clarity, my skin cleared, excess weight disappeared and I literally
felt stronger and more alive than I had ever known I could.
Much of this magic seems to be due to the fact that raw food
is so clean. Eating a diet based around fruits, vegetables, nuts, seeds and
sprouted grains and pulses leaves your body able to get on with the important
things, like cleansing, healing, regenerating, rather than spending so much
time in the tiring process of digesting complex foods.
Of course, my preference for raw food is almost entirely
vegan. This decision to be vegan is based on the same search for honourable
relationship, and the attitude that the killing of use of animals for food
is, in our culture, almost always unnecessary harm and morally unjustified.
However, there are those who eat raw food and include raw animal products.
(The only non-vegan products I eat are the eggs from my own hens, or those
loved and cared for by my mother!)
The benefit of eating raw food is also increased when I make
sure I am eating as much organic food as possible. The difference in my health
is noticeable, as is the amount I feel I need to consume.
One of the tricky issues with raw food is food miles (the
number of miles a food is taken from source to consumer). If we lived in California
and had access to mangoes, bananas, avocados, figs, almonds, all grown locally
and organically, all year round, it would certainly be easier! Many vegans
do make a compromise, eating organically grown rice, millet, quinoa, many
pulses grown across the world, understanding that more environmental damage
is done from pesticides, insecticides and fertilisers than from food miles
(source : the Soil Association).
Raw foodies compromise in the same way. I eat organic dried
fruits and seeds, sprouted quinoa, buckwheat and pulses, bananas and avocados
grown across the world. However, it is possible to stay as local as possible,
with a little imagination, staying within the growing seasons. Having a locally
delivered/grown organic fruit and vegetable box helps make it work!
Of course, it isn’t necessary to eat 100% raw food,
either. I have found on 95% raw food I am the healthiest I can be, at times
through the winter months my diet can slip to 60 or 70% raw with no sense
of slothish toxic build up. And a wonderful celebration of the Equinox each
year is to dedicate back into eating just ‘living’ food! However,
even ensuring that two or three meals a week are all raw, or with every meal
there is a proportion of raw food, makes an enormous difference if your body
is normally used to a heavily cooked diet.
It isn't something to jump into without any information.
It is important to have an idea of what the detox process is, and to ensure
that you are getting enough protein and other essentials. I've put a few websites
below and a couple of useful books that are well worth reading.
If anyone wants further information on raw food, please feel
free to email me. I’d love to chat and share recipes and ideas.
With blessings of abundance and licky smoothies!
Red
Email Us
with a few additional comments by Bobcat
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Useful Websites
http://www.fresh-network.com
http://www.shazzie.com
A Few Good Books
Conscious Eating by Gabriel Cousens (North
Atlantic Books, 2000)
The Complete Book of Raw Food by Lori Baird and Julie Rodwell
(Healthy Living, 2003)
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Recipes
Bobcat and I have often been asked for recipes, particularly
from people who have been to the Moontide Retreats where food it provided
(much of it raw). Here is a small selection of recipes we hope you will like.
Please experiment and play around with them, and let me know if you come across
something amazing that we can add to this selection to inspire others!
Use organic where possible, and cold pressed oils.
Note : All quantities serve ONE unless otherwise stated.
(Contributors : Red, Bobcat, Jackdaw)
Sensuous Soups
Meaningful Meals, Salacious Salads, Dreamy Dressings
Pert Patés
Seductive Smoothies
Dangerous Desserts
Buxom Breakfasts
Sensuous Soups
These make great lunches: you can make them in the morning
and put in a thermos for lunch at work. Add enough liquid to make them drinkable,
or much less to make them thick and spoonable.
Cream of Spinach Soup
large handful fresh spinach
large stick celery
1/2 - 1 avocado
1 lemon (just the juice)
small handful fresh coriander
1 tbsp olive or flax oil
1 tbsp balsamic vinegar
1/2 mug water (more or less, according to how liquid you want it)
1 fresh green chilli pepper (to taste)
salt / lo-salt / tamari to taste
black pepper
~ Liquidise til smooth and creamy ~
Red Pepper and Orange Soup
1/2 red pepper
2 blood oranges
3 inch of cucumber
small handful parsley
1 tsp mustard
1/4 inch of ginger root
large tbsp tahini
1 tbsp cider vinegar
salt / lo-salt / tamari to taste
black pepper
~ Liquidise til smooth and creamy ~
Miso and Mushroom Soup
2 mushrooms
1 spring onion, chopped
handful of frozen peas
small handful watercress
small handful lentil (or other) sprouts
1 strip wakame (or other seaweed), chopped
~ Chop into a bowl ~
1 tbsp miso
1 tsp mustard
~ Mix with lukewarm water then pour over the vegetables
~
drizzle of olive oil (to taste)
Spicy Tomato Soup
2 large tomatoes
1 red chilli pepper
1/2 mug water
1 tbsp olive oil
1 tsp tamari / salt to taste
~ Blend til smooth ~
1 stick celery
2 inch of cucumber
1/2 green pepper
1 lime (just the juice)
1/2 tsp paprika
1/2 tsp black pepper
1/2 tsp cumin
~ Chop into small bites and mix into the soup ~
Va Va Voom Juice
This one uses a juicer, so hasn’t the fibre. It’s
lighter, less filling, but the nutrients kicks into the blood very quickly!
3 carrots
1 small beetroot
1 apple
a good splash of chilli sauce or a fresh chilli pepper
a good pinch nutmeg
salt / losalt / tamari
plenty of black pepper
~ Juice the fruit and vegetables and season to taste.
Blend it with crushed ice for a hot day or a fast kick ~
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Meaningful Meals, Salacious
Salads, Dreamy Dressings
Some ideas for great main meals, which you can use as side
dishes to cooked food or as the whole meal itself. Adjust quantities to suit
your appetite, and - of course - try adding and changing things to taste and
according to the season!
Kicking Coleslaw
large handful of shredded white cabbage or Chinese leaves
1 carrot, grated
1 spring onion, chopped
1 stick celery, chopped
1 small turnip, grated (and/or celeriac, beetroot, swede)
1 apple, chopped
small handful parsley, chopped
1 tbsp raisins
1 tbsp sunflower seeds (better soaked 12 hrs)
1/2 mug sprouts (mung, lentil, alfalfa / other)
which is great with ...
Tahini Dressing
1 tbsp tahini
1 tbsp lemon juice or cider vinegar
1/4 inch ginger, finely chopped (optional)
plenty of black pepper
water – add and stir to a pourable consistency
~ Mix together~
Noodle Salad
handful of hijiki seaweed, dry (soaked for 20 minutes)
4 mushrooms, chopped
handful macadamias or cashews, soaked 12 hrs, then chopped
1 courgette, grated or spiralized (a wonderful little grater that makes noodles
of your vegetables!)
1/2 celeriac or parsnip, grated or spiralized
plenty of lettuce
which is great with ...
Teriyaki Dressing
1 tbsp tamari
1 tbsp flax or olive oil
1 tbsp honey
1 tbsp apple juice
1 clove garlic
a good splash of chilli sauce or chopped fresh green chilli
~ Serve on a bed of spinach or shredded cabbage, or on
rice noodles for a half raw meal ~
Dark Sea Salad
large handful kale
small handful of puy lentil (or other) sprouts
1 carrot, grated
6 black olives (or more)
6 dates (soaked 2 hours)
small handful pecans
1/2 mug dry arame, or other seaweed (soaked for 20 minutes)
small handful fresh dill
which is great with ...
Mustard Dressing
1 tbsp Dijon or wholegrain mustard
1 tbsp tamari
1 tbsp cider vinegar
1 tbsp flax or olive oil
1 tsp honey
~ Mix together ~
Gado Gado Salad
1 head chicory
handful of sprouts (mung are good, but others will do)
handful of alfalfa sprouts (especially good with some radish too)
1 spring onion, finely shredded
3 inches cucumber, chopped
small handful fresh coriander leaves
which is great with ...
Satay Dressing
1 large tbsp peanut butter (or any nut butter, cashew or
raw almond is good)
1 tsp tahini
hot water to mix to consistency of single cream
chilli sauce or fresh chilli, chopped small
~ Separate chicory leaves, arrange on a plate, and place
other ingredients onto them, pour dressing over the top ~
Tangy Tango
a few handfuls of baby spinach leaves, washed and dried
1 small orange, segmented
1/2 fennel bulb, finely shredded
1/2 avocado sliced
a small handful of blueberries
1/2 fresh green chilli (to taste), finely chopped
which is great with ...
OCD (Orange and Coriander Dressing)
1 orange (zest and juice)
1 garlic clove
1 tsp olive oil
a good handful of fresh coriander leaves, finely chopped
1 tsp balsamic vinegar
2 tsp tamari
~ Mix together ~
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La Vida Loca
1/2 butternut squash (other squash/pumpkin is also possible),
grated
1 sweet potato, grated
1-2 carrots, grated
1 green mango (not quite ripe), grated - or ripe orange mango, chopped
handful of pumpkin seeds
plenty of black pepper
1/2 white or green cabbage, finely shredded
~ Mix together the first ingredients and serve on a bed
of the cabbage ~
which is great with ...
Scorpion Dressing
1/2 mug vinegar (white wine or cider)
1 fresh red chilli, finely chopped
1 shallot, finely chopped
olive oil to serve
~ marinade for at least a day before using, then just
a tbsp or two over a salad, and a good slug of olive oil over the top! ~
Bite-Back Broccoli
1/2 head broccoli
1/2 cauliflower
handful of purple sprouting calabrese
1/2 courgette
handful sliced green or fine beans
small handful of pistachio nuts
1 tsp mustard
black pepper
1 fresh chilli pepper (to taste)
2 tbsp olive or sesame oil
1 tbsp tamari
1 tbsp balsamic vinegar
2 tbsp pine nuts, for serving
~ Chop into bite sized pieces and marinade for 2 hrs.
Before serving, sprinkle the pine nuts on top ~
Thai Temptation
large handful bean sprouts (including mung/lentil/radish)
1/2 red pepper, diced
1/2 yellow pepper, diced
1//4 red cabbage, finely shredded
1/4 chinese cabbage finely shredded
a few some mange tout peas, finely shredded (or fresh or frozen peas)
1 tsp sesame seeds
1 tbs pumpkin seeds
2 tsp seaweed (nori flakes)
which is great with ..
Thai Dressing
1 clove garlic
1 tsp minced ginger
1 tbsp tamari (to taste)
1-2 tbs rice wine (to taste)
3 tbs olive oil
1/2 lime (just the juice, and grated zest if you wish)
~ Mix together in a bowl and add dressing. Serve with
wild and/or brown rice, rice noodles and/or cooked chick peas for a half raw
meal ~
Chewy Corn Chilli
1 courgette
1/2 cob of very fresh corn (frozen sweetcorn works but is very chewy)
1 large tomato
5 or more soaked sun-dried tomatoes (or those already reconstituted in olive
oil)
5 or more green olives
1/2 apple
1 clove garlic
small handful fresh basil
handful of rocket
handful of broad beans (fresh or frozen)
1/2 lemon (just the juice)
1 tbsp olive oil
salt / tamari (to taste)
~ Chop finely into a bowl; Liquidise half, and recombine.
This can be served on a bed of sliced lettuce or spinach, or with potatoes
or rice for a half-raw meal ~
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Pert Patés
Quantities are more here, but each pate will keep in the
fridge for 4 days or so. The nuts are soaked for 12 hours to regenerate them
from their dried state, waking the enzymes and making them softer to grind.
They are best made using the homogeniser of a heavy duty juicer (ie. a Samson
or Champion). However they will work in a conventional food processor, giving
a slightly chewier result.
Change ingredients to experiment. A good base is to use the
same quantity of chopped vegetables as that of nuts / seeds.
You can eat pates with cut up vegetables/crudités,
spread on sheets of nori seaweed and rolled up with chopped tomatoes, pickles
and other vegetables, or with raw linseed crackers - or put into baked potatoes
or have on toast or crackers for half raw meals.
Almond Paté
1 mug almonds (soaked 12 hrs)
1/2 head broccoli
1/2 yellow pepper
1 tbsp miso
I lemon (just the juice, although sometimes I put in the whole thing!)
2 tbsp olive oil
1 tbsp mixed herbs
1 tbsp cumin seeds
black pepper (to taste)
~ Homogenise or food process til smooth ~
Olive Paté
1/2 mug black olives (pitted)
1/2 mug pine nuts (soaked 12 hrs)
1/2 mug hazelnuts (soaked 12 hrs)
1/2 mug water
1 avocado
2 small tomatoes
large handful parsley
~ Homogenise or food process til smooth ~
Pumpkin Seed Paté
1 mug pumpkin seeds (soaked 12 hrs)
1/2 mug sun-dried tomatoes, soaked
2 inch of cucumber
6 shitake mushrooms (cut off hard stems)
small handful of rocket
sprig each of fresh oregano and thyme
2 tbsp olive oil
2 tbsp balsamic vinegar
plenty of black pepper
(I also add a fresh green chilli pepper)
~ Homogenise or food process til smooth ~
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Seductive Smoothies
These are great for breakfast or for a light meal, or in
a thermos for lunch at work. Full of healthy energy and vitamins. Adding soya
milk gives an extra boost of protein and nutrients. Try using different ingredients,
according to the season! Here are a few favourites ...
Remember to use organic and fair-trade bananas and cocoa!
Bananarama Threesome
This is your basic smoothie ...
1 banana
1 mug soy milk
1 large tbsp honey
For a Foursome, add half a mug of orange juice, fresh if
possible, or any other juice or juicy fruit!
~ Liquidise til smooth ~
Wicked Smoothie
1 banana
6 soaked dried dates (soaked 12 hrs)
1 heaped tsp cocoa powder
1/2 mug water or soya milk (or more, to taste)
black pepper (optional)
~ Liquidise til smooth ~
Hedgerow Smoothie
1 banana
1 large apple (sharp braeburn or bramley are best)
large handful blackberries (or plums/damsons)
1 tbsp ground almonds
1 tsp linseeds or flax seeds (ideally ground)
1 tbsp honey
1 tsp cinnamon
1/2 mug water or soya milk (or more, to taste)
~ Liquidise til smooth ~
Berry Smoothie
1 banana
1 large handful frozen or fresh berries, (blackcurrants, strawberries, blueberries,
raspberries)
1 kiwi
1/2 mug water/soya milk (or more, to taste)
~ Liquidise til smooth ~
Pear Smoothie
1 banana
1 pear
handful of grapes (take out the seeds)
1 tbsp honey
1/2 mug water/soya milk (or more, to taste)
~ Liquidise til smooth ~
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Dangerous Desserts
Pudding for Midnight
1 avocado
small handful dates, soaked 12 hrs and chopped
1 tbsp carob or cocoa powder
1 tbsp tahini
1 fresh green chilli (optional)
water if necessary or a softer pudding is wanted
~ Blend til smooth ~
Sticky Chewy Balls
1 mug prunes
1/2 mug almonds
~ soak together for 12 hrs, then combine in a food processor
with the soaking water ~
pinch of seasalt
1/2 mug shredded coconut
~ combine with the prunes and almonds to make a malleable
dough, keeping some coconut back to roll the dough balls in ~
Lick It Off Me Pudding
2 bananas
large handful strawberries (or other berries)
1 tbsp tahini
1 tbsp maple syrup
1 tsp good quality garam masala (optional but worth trying)
~ Blend and use as you will ~
Date and Mango Fudge Cake
1 1/2 mugs of dry whole almonds
1/2 mug dry walnuts
1 mug dried dates, soaked over night
5 bananas, sliced thinly and frozen
1 whole mango
1 vanilla pod or 1 tsp vanilla essence
1 large bar of dark chocolate
1/2 tsp ground nutmeg
Sunflower or flax oil
Grind the Almonds and the walnuts together in a blender
or coffee grinder until they make a fine meal. Blend the dates with a couple
of tablespoons of the soak water to make a paste. Mix the nut meal, the date
paste and the nutmeg together so that they make a dough, add more of the date
water if it's too dry. Line a cake tin (one with a removable bottom) with
baking paper and brush lightly with the oil. Press the dough into the pan
to make a firm base.
Peel the mango, slice the flesh off the stone and blend
in the blender with the seeds from the vanilla pod or the vanilla essence
until really smooth. Continue blending and add the frozen banana a handful
at a time until you have added it all. Blend until the mixture is smooth and
fluffy (this took me about 5 minutes and my blender needed a rest! - if you
have a homogenizer on your juicing machine it may be worth using). Grate the
chocolate and put about 2 tbsp to one side. Add the rest to the blender and
blend with the fruit.
Pour the fruit and chocolate mixture into the cake tin
on top of the nut base and sprinkle with the left-over chocolate. Put the
cake into the freezer for 2 hours to set before serving.
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Buxom Breakfasts
And just for fun, we thought we’d let you into the
secret of what kind of food gets us up and about in the morning ...
Bobcat’s Breakfast
handful watercress
6 - 10 hazelnuts (soaked 12 hours)
6 - 10 raspberries
1 banana, chopped
1 chilli pepper, chopped
6 green olives
2 gherkins, chopped
plenty of black pepper
1 tbsp olive oil
1 tbsp cider vinegar
Red’s Breakfast
1 carrot, grated
1 stick celery, chopped
large handful sunflower sprouts, or sunflower seed (soaked 12 hrs)
1 tbsp almonds, soaked 12 hrs and chopped
handful raisins or other dried fruit (soaked overnight)
1/2 apple, chopped
soya milk
1 tsp cinnamon
