2 | P a g e  
 
 
 
 
 
We are seeing unprecedented levels of disease and obesity rates in  this country, 
with modern -day illnesses like heart disease, cancer, and diabetes making 
Americans sick er than ever . A big 
part of the puzzle is today’s 
standard diet , which  makes 
processed foods the primary form 
of nutrition . These processed foods are dead, 
devoid of any real and natural 
nutrition, and are the end product 
of the highly pro fitable “ science ” 
of artificial flavors, additives, and 
preservatives. At any rate, 90 percent of foods 
Americans purchase every year is still processed, including fast food and junk 
food. Food and beverage manufacturers spend staggering amounts of doll ars to 
market them to everyone, with children bearing the biggest brunt . Are you aware of the dear price you could pay for following this deadly diet  for 
the sake of taste or convenience ? Whether you are eating this way for the taste or for the sake of conv enience, 
know that you are inflicting a great deal of stress on your body . With its health -
destroying components , processed foods, among which i ncludes  high -fructose 
corn syrup, are the single greatest source of calories in the American diet. Processed food consumption triggers a vicious cycle of addiction. These foods – 
typically chock -full of sugar, corn syrup, salt, and MSG – are usually chemically 
altered to increase their appeal to your taste  buds, overriding your body’s signals 
that would tell you i t’s time to stop eating. © ginosphotos / iStock / Thinkstock  
3 | P a g e  
 
The avalanche of negative effects of a processed food diet on your body includes 
elevated insulin levels and, ultimately, insulin resistance – the hallmark of 
metabolic syndrome and nearly every chronic disease known to humans. If you want to avoid the consequences of a “convenient” diet and truly optimize 
your health, then it’s imperative for you to give up processed foods entirely and 
commit to the war against the toxic, the synthetic, and the overcooked and 
overprocessed. Brace yourself for an exciting journey into discovering tasty, nourishing food in its 
unprocessed state – the world of raw, organic, biodynamic foods grown locally 
and sustainably, and with a high regard for how nature designed you to eat. The challenge is you can destroy most of the nutrition of even the highest -quality 
foods simply by cooking them. This is why I personally try to eat about 85 percent 
of my food raw, including raw eggs and the freshest salads and sprouts I can lay 
my hands on. Cooking your  food, especially at high temperatures, also destroys naturally 
occurring enzymes, which are necessary for your body to function properly. If you are used to a consuming a processed food diet, it is normal to feel deprived 
if you are not able to get your  hands on your favorite junk food. But remember 
that the sooner you switch to healthy eating habits, the sooner will enjoy the 
benefits – increased energy,  better mood, improved weight, and better health 
overall. To avoid falling back into your old habit s, make the changes to your diet gradually. Start with one raw meal a day, and then increas e from there. Consider this guide your headstart to a raw food diet and their life -changing 
benefits. The war against processed diets has begun, and it’s your turn to take up 
arms in the name of your health and longevity. 4 | P a g e  
 
 
 
 
 
I believe that consuming a mostly raw food diet – composed of whole, organic 
foods in their natural or unadulterated stat e – is one of the most powerful 
changes you can do to improve your health. As mentioned before, I personally strive to eat at least 85 percent of my foods 
raw,i as cooking can have many negative effects  on the quality of your food. There 
are actually a few instances when cooking improves your food’s health profile, 
such as cooking tomatoes , which increases their lycopene content.ii But generally, 
cooking and processing greatly adulterates your food and:iii 
 Depletes and alters nutrients. The molecu les are deranged, degraded, and 
broken down. For example, cooking transforms fiber into a soft, passive 
substance that has no intestine -cleansing ability.  Destroys food enzymes , which are proteins that speed up and facilitate 
reactions in your body. Withou t these enzymes, some biochemical 
reactions in your body may not even occur.  Creates toxic substances and byproducts. The more you increase the 
cooking temperature, the higher the amount of toxins created.  Burdens, overworks, and exhausts your pancreas a nd other organs.  Decreases and alters the natural structure of the water in the food. What’s more, cooked food lack biophotons – also called “sun energy,” these are 
the smallest physical unit of light that are stored in and used by all biological 
organisms , including humans. Biophotons contain crucial bio -information that 
control, order, and regulate complex processes in your body, elevating your 
vitality and wellbeing. 5 | P a g e  
 
Biophotons enter your body via the food you eat, 
particularly naturally grown fruit s and vegetables. In 
fact, the more light energy that a food stores (when 
it’s in its raw, natural state), the more nutritious it is. This diverse mix of healthy and biologically live 
nutrients, enzymes, and biophotons in raw foods 
makes them a truly wholesome addition to have in 
your diet. But what are the radical changes that raw foods can 
do for your health? Medical News Todayiv summarizes 
some of the benefits of eating raw foods :  
 Improved digestion. Raw food is digested easily by your body and pa sses 
through your digestive tract in a half to a third of the time it takes for 
cooked food. The natural enzymes in the food also aid in digestion, 
becoming active as soon as eating starts.v 
 Higher energy levels. Your body spends more time digesting cooked  foods 
than raw foods. By consuming mostly raw foods, your digestion time, which 
is the main energy drainer for many people, will be cut short, allowing you 
to experience more pure, real energy.vi 
 A clearer complexion. Consuming healthy raw foods that do no t bombard 
your body with toxins helps cleanse you internally. This shows in your 
complexion, leaving your skin looking young and healthy. You will also 
notice shinier hair, brighter eyes, and stronger nails.vii 
 Lower risk of cardiovascular diseases. Accordin g to a report published in 
the October 2012 issue of Food Technology , plant -based diets either helped 
reduce or eliminate people’s genetic propensity to developing diabetes, 
heart disease, cancer, and other chronic diseases.viii 
 Better weight management. When  you eat a high amount of cooked and 
processed foods, you are consuming toxins faster than your body can 
remove them, causing them to back up and disrupt your body's delicate 
acid/alkaline balance, which is a major cause of excess weight. By switching 
© Photodisc / Photodisc / Thinkstock  
6 | P a g e  
 
to m ostly raw food, you’re consuming food in its natural composition, 
loaded with digestion -promoting enzymes that help promote a healthy 
weight. Other notable benefits of raw foods, particularly raw fruits, leafy green vegetables  
and sprouts, include:ix 
 Reducing inflammation and eliminating carcinog ens 
 Getting rid of old cells and maintaining healthy DNA  
 Having a lower risk of stroke, high blood pressure, eye diseases, and 
Alzheimer’s disease  
 Reduced risk of bone loss and kidney stones     
 Having higher antioxidant levels  
 Improved cognitive function  
 Having lower biomarkers for oxidative stress  
By making these superfoods a significant part of your diet, you can achieve a 
whole level of health, experience healing (in case you are suffering from certain 
health issues), and even extend your longevity. Please note that I do not advocate consuming an all -raw food diet, and most 
definitely not a vegan or vegetarian diet , as you still need to get high -quality 
animal protein (preferably from raw, organic gr ass-fed meats and dairy, such as 
raw milk and raw butter) and healthy fats to stay in top shape. Your body needs  
saturated fats  from both animal and vegetable sources, as they:x 
 Provide building blocks for cell membranes, hormones, and hormone -like 
substances  
 Work a s antiviral agents  
 Help lower your cholesterol levels  
 Act as carriers for fat -soluble nutrients like vitamins A, D, E, and K  
 Help convert carotene to vitamin A  
 Modulate genetic regulation and help prevent cancer  
7 | P a g e  
 
I also recommend getting some amounts of fermented foods  such as organic 
yogurt, kefir, natto, and fermented vegetables, as they are potent chelato rs that 
help break down and eliminate heavy metals and other toxins from your body. Fermented  foods also contain high amounts of probiotics that can help optimize 
your gut flora. Eighty percent of your immune system is found in your gut, and the 
probiotic s in fermented foods help aid in your production of antibodies to 
pathogens, to help boost your immunity. If you are a beginner, take fermented 
foods in small portions and gradually work your way up, so as to avoid a “healing 
crisis” from these potent det oxifiers. For more about the benefits of fermented foods, check out my article “ Fermented 
Foods: How to ‘C ulture’ Your Way to Optimal Health .”   
In the next section, I will elaborate on how to 
choose healthy, wholesome raw and organic 
foods and help you develop a comprehensive 
and wholesome nutrition plan. © nensuria / iStock / Thinkstock  
8 | P a g e  
 
 
 
 
 
Now that you’re aware of the benefits of eating your food uncooked and with its 
nutrients intact, the next step is to know what foods you should be eating. When it comes to diet and nutrition, it is only smart to beware what mainstream 
media and h ealth agencies promote. While the new dietary guidelinesxi highlight 
the importance of vegetables, grains (which are metabolized as sugar in your 
body) continue to dominate health recommendations. Healthy fats are minimally 
promoted – in fact, fat -free or low-fat dairy products are widely favored. To get started on your raw food diet, be guided by the right amount and types of 
these foods:    
Carbohydrates  
The worst kind of diet is rich in processed foods laden with sugars and 
grains.xii Overindulging in thes e can rewire your metabolism and cause 
leptin and insulin resistance, which can result in chronic diseases like type 2 
diabetes, heart disease, and obesity. Gradually eliminate these foods from 
your diet, and make vegetables your primary source of carbohyd rates. Aside from providing healthy carbohydrates, vegetables are rich in critical 
nutrients and are low in calories. Protein  
Be careful of eating protein foods excessively, as it’s not advisable for most 
adults to consume more than 100 grams of protein. As a general rule, I 
suggest you follow this recommendation:xiii one gram of protein per 
kilogram of lean body mass, or one -half gram of protein per pound of lean 
9 | P a g e  
 
body weight. For instance, if your body fat mass is around 20 percent, your 
lean mass should be around 80 percent of your total body weight. Fats 
Contrary to what health recommendations state, I strongly advocate that 
your diet be predominantly made of healthy fats, such as saturated fat, 
monounsaturated fat, and polyunsaturated fat. An important typ e of fat 
that you should optimize is omega -3 fats.xiv Deficiency in this fat can lead to 
detrimental physical and mental health problems, and may be the 
significant underlying factor of over 90,000 premature deaths annually. As I have mentioned before, compl etely avoid trans fats,xv found in 
hydrogenated vegetable oils, margarine, and processed foods. With a general idea of what your diet should contain, I shall now 
enumerate foods that you should be consuming. It is ideal that these foods 
be eaten raw or mi nimally cooked to preserve the beneficial compounds 
they offer. Vegetables   
Think of the colors of the rainbow on your plate – strive to have a variety of 
colorful veggies, especially the dark green varieties. More importantly, 
make sure that they are orga nically grown. Conventionally grown producexvi mostly likely contain residues of 
pesticides, synthetic fertilizers, sewage sludge, genetically modified 
organisms (GMOs), and other chemicals that affect their quality. Exposure 
to these elements may cause hea lth problems, such as neurotoxicity, 
endocrine problems, immune function problems, reproductive problems 
and birth defects, and cancer. 10 | P a g e  
 
Freshness is another 
important factor, wilted  
vegetables should be avoided. When vegetables wilt, they 
lose much of th eir nutritional 
value. In fact, wilted 
vegetables may be less 
healthful than conventionally 
farmed vegetables. To ensure that you are getting 
the best -quality produce, find 
a local organic source. In case you cannot obtain organic vegetables, take 
extra c aution with conventional produce by washing them thoroughly and 
removing peels and cores when possible, so you can minimize your 
exposure to toxins.xvii 
As a guide, I have compiled a list of my highly recommended vegetables, as 
well as the worst ones to consu me:xviii 
My Highly Recommended Vegetables  
Asparagus**  Beet greens  Bok Choy  Broccoli**  Brussels 
sprouts  
Cauliflower  Celery*  Chicory  Chinese 
cabbage  Chives  
Collard greens  Cucumbers  Dandelion 
greens  Endive  Escarole  
Fennel  Green and red 
cabbage  Kale  Kohlrabi  Lettuce: 
romaine, red 
leaf, and 
green leaf*  
Mustard 
greens  Onions  Parsley  Peppers:* red, 
green, yellow, 
and hot  Tomatoes  
Turnips  Spinach*  Zucchini    
© monticelllo / iStock / Thinkstock  
11 | P a g e  
 
  
Vegetables That Should Be Consumed Sparingly Due to Their High Carbohydrate 
Levels  
Beets  Jicama  
Carro ts Winter squash  
Eggplant   
 
Vegetables to Avoid  
Potatoes*  Corn  
 
*These vegetables, conventionally grown, have been found to have the highest pesticide load. So it’s best to purchase them from organic farmers. **These vegetables have the lowest pesticid e load, making them safe choices if you’re buying 
conventionally -grown produce  
If you’re not used to consuming vegetables, increasing your intake with salads is a 
good start. However, here are three effective ways you can boost your intake of 
raw vegetable s: 
Juicing   
Here are compelling reasons why you should consider juicing your 
vegetables:xix,xx 
o Juicing helps “pre -digest” the vegetables, 
making its nutrients more absorbable for 
your body  – Juicing helps liberate key 
nutrients and enzymes from the tough  plant 
cell walls, allowing you to receive most of 
the nutrition. o Juicing helps you consume an optimal 
amount of vegetables in an effective 
manner – It is recommended for people to 
eat 6 to 8 servings of vegetables and fruits 
per day, but some (in fact, m any) people find 
© gmevi / iStock / Thinkstock  
12 | P a g e  
 
eating vegetables difficult. Juicing is a guaranteed way for you to 
reach your daily target. o Juicing allows you to eat a variety of vegetables – Eating the same 
vegetables every day is not advisable as it violates the principle of 
regular food rotation and increases your allergy to a certain food. With juicing, you can try a wide variety of vegetables you don’t 
normally eat. If you’re new to juicing, I suggest juicing vegetables you normally eat. This 
should taste pleasant. However, make s ure you listen to your body when 
juicing. You should feel fine, however if your stomach is churning or 
growling, it may mean that you’ve juiced something that you shouldn’t be 
consuming. For more information on juicing, check out my comprehensive vegetable 
juicing plan . Fermenting   
Fermentation produces beneficial microbes that provide extraordinary 
benefits for your health, mainly by optimizing your intestinal flora, which 
supports overall immunity. Your gut also functions as a second brain and 
has a great influence on your mood. Eating fermented foods can also help you detoxify or remove a wide variety 
of toxins, such as heavy metals. There are two ways to culture your foods: 1) use a starter culture, and 2) 
simply allow the natural enzymes and beneficial bacteria in the vegetable s 
to do all the work – this is referred to as “wild fermentation.” I personally 
use a starter culture, which is capable of producing a wide number of 
strains, as well as vitamin K2, which studies show can be just as important 
as vitamin D.  
If you’re just s tarting out with fermented foods, too large a portion may 
provoke a healing crisis, which occurs when the probiotics kill off pathogens 
13 | P a g e  
 
in your gut. Consume fermented treats very carefully and very gradually, 
beginning with as little as one teaspoon (e.g. of sauerkraut) with one meal. Observe your reactions for a number of days before increasing your 
portion. For more information on fermenting foods, you can check out my interview 
with Sandor Katz . Sprouting  
Sprouts, an oft -overlooked superfood, are effective sour ces of antioxidants, 
minerals, vitamins, enzymes, and oxygen, which can help prevent abnormal 
cell growth, viruses, and germs that are unable to survive in an oxygen -rich 
environment. They also provide an alkalinizing effect on your body, which is 
believed  to protect against diseases like cancer (most tumors are acidic). Another great thing about sprouts is that they are an inexpensive source of 
nutrition, as you can grow them at home! In fact, I do so and regularly add 
sprouts to my meals. My two favorite sprouts are sunflower and watercress 
sprouts. To discover more, read my article on sprouting . Fruits    
Sadly, fruits today are 50 times sweeter than they were during the time of our 
ancestors.xxi This is because of a process called hybridization, which has resulted 
to higher amounts of fructose and lower nutrient content. There is also 
compelling evidence showing that fructose (even the one found in fruits) is, by 
far, more harmful to your health than other sugars – especially when it becomes 
highly processed and genetically modified, such as hig h fructose corn syrup 
(HFCS). As a general rule, you should limit your 
fructose consumption to 25 grams per day 
from all sources including fruits. However, if 
you are suffering from insulin or leptin 
resistance, I strictly recommend reducing 
© filmfoto / iStock / Thinkstock  
14 | P a g e  
 
your intake  further, keeping to a maximum of 15 grams per day. Of course, not all fruits are created equal. Some contain lower fructose levels 
than others and provide beneficial phytonutrients that can benefit your health. Fruits that I would suggest you add to your  diet are:xxii,xxiii 
 
 
 
 
To learn more about the sugar content of fruits as well as other helpful guidelines, 
read my article “ Certain Fruits May Be Linked to a Lower Risk of Type 2 Diabetes .” 
Pastured Meats and Organic Dairy   
You may cringe at the idea of consuming raw meats due to the microbes that may 
enter your body. However, obtaining meats from the right sources can help you 
avoid this problem. One important detail you have to take note of when you 
purchase meats is how they were raised. Organically grown livestock such as cows, cattle, and chickens are pastured, raised 
with their natural diets, without the use of antibiotics or any synthetic feed. But 
modern agriculture has completely t ransitioned them from eating their natural 
diet to grains, antibiotics, hormones, and other chemicals that stimulate growth. When you consume meats and dairy raised in confined animal feeding operations 
(CAFOs) or factory farms,xxiv you are ingesting small a mounts of antibiotics and 
drugs. This has a detrimental impact on your gut health, as well as predisposes 
you to infections caused by antibiotic -resistant bacteria, which are common in 
factory farms. This is one reason why cooking before consuming meats is  
encouraged. Sustainably grown meats have a richer nutritional profile. For instance, grass -fed 
beef have three to five times higher levels of conjugated linoleic acid (CLA) than Berries  Coconuts  Avocados  Watermelon  Pomegranate  
Mangoes  Papaya  Pineapple  Kiwi  Cherries  
15 | P a g e  
 
CAFO meats. CLA has been linked to several benefits, including cancer prevent ion 
and fighting insulin resistance. Pastured meats are also leaner and have higher amounts of vitamins and 
minerals, including calcium, magnesium, and potassium. They have a more 
healthful ratio of omega -6 to omega -3 fats. This is also true for animal pr oducts, 
such as raw milk, raw butter, and free -range eggs. Raw Milk    
Many shun raw milk, believing that 
this is dangerous to your health. But 
are you aware  that drinking  milk that 
comes from factory farmed cows is 
one sure way to develop sickness? That is why this type of milk needs to 
be pasteurized. Pasteurized milk isn’t a 
feasible option either, as it depletes 
nutrients and may even contain 
synthetic hormones. Find raw organic milk derived from 
grass -fed cows.xxv This type of milk has a wide rang e of benefits and is 
loaded with beneficial bacteria, enzymes, healthy fat, proteins and amino 
acids, along with a balanced blend of vitamins and minerals. Looks can deceive and not knowing how to find the right type of milk can 
put your health at risk. Fi nd organic farmers that sell raw milk and 
determine if their cows are raised with the following general conditions:  
Low pathogenic bacteria 
count (for instance, does 
the farmer test his milk 
frequently for germs and 
pathogens?) Milk is obtained from 
cows t hat are raised 
naturally, in accordance 
with the seasons  No antibiotics or growth 
hormones are given to 
the cows to enhance 
growth or increase milk 
production  
The milk produced is The cows are allowed to Cows are well -cared for  
© astra490 / iStock / Thinkstock  
16 | P a g e  
 
quickly chilled after 
milking (not heat -
processed, which kills the 
benefici al compounds)  graze and are grass -fed 
 
 Raw Butter  
Like raw milk, raw butterxxvi from grass -fed cows has been vilified by many 
but is now making a comeback  because its abundant health benefits don’t 
lie. But ter is a great substitute for margarine and spreads that contain trans 
fat. Studies show that it contains beneficial short - and medium -chain fatty 
acids, like lauric acid and CLA, which are converted to energy instead of fat. Raw butter also contains sever al nutrients, such as:  
o Vitamins A and beta -carotene  
o Vitamins D, E, and K2  
o Minerals like selenium, manganese, chromium, zinc, and copper  
o Iodine  
o Wulzen factor, a hormone -like substance that helps promote joint 
health  
o Cholesterol and lecithin, which is benef icial for cholesterol 
metabolism and nerve health  
o Arachidonic acid and glycosphingolipids, other types of beneficial fat  
o Antioxidants  
 
Obtain your butter from small -scale local farmers, as commercially sold 
ones may contain genetically modified (GM) ingred ients (obtained from 
cows fed GM grains and other synthetic hormones). If you can’t find 
organic butter, you may check out pasteurized grass -fed butter and/or 
regular pasteurized butter often sold in supermarkets – even these are 
vastly superior to margari ne and spreads! 17 | P a g e  
 
Free -Range Eggs  
Free -range eggs are obtained from hens that are pasture -raised. This 
means that they roam freely on a pasture, where they forage for their 
natural diet that includes seeds, plants, insects, and worms. You can tell 
whether eg gs are truly free -range if they contain bright yellow or orange 
egg yolks. Dull, pale -colored yolks are a surefire sign that the eggs are 
factory -farmed and low -quality. Free -range eggs possess a nutritional profile superior to commercially 
raised eggs. Re search shows that they contain:  
o 2/3 more vitamin A  
o Two times more omega -3 fatty acids  
o Three times more vitamin E  
o Seven times more beta -carotene  
 
Cooking eggs is not advisable as this can destroy their beneficial 
components. Egg yolks contain valuable antio xidants, which are reduced by 
as much as 50 percent when heated. Cooking or scrambling eggs can also 
oxidize the cholesterol in the egg yolk and cause damage to your body. Consuming your eggs raw or close to raw is the best way to receive their 
benefits. However, your eggs should be certified organic free -range eggs.xxvii 
Factory -farmed ones are far more likely to be contaminated with 
pathogenic bacteria like Salmonella . Discover more about the importance of getting meat and dairy products 
from clean and sust ainable source by reading my article “ Reasons to Switch 
to Grass -Fed Beef and Dairy .” 
Raw Nuts  
Many people avoid eating raw nuts because these are pac ked with fat and are 
thought to contribute to weight gain.xxviii Unfortunately, this belief sorely lacks 
evidence. The truth is, they may even help contribute to weight management. 18 | P a g e  
 
They’re excellent sources of antioxidants, vitamins, and minerals, as well as th e 
beneficial amino acid L -arginine, which provides multiple benefits to your health. With the exception of peanuts, which is a legume often contaminated with 
pesticides and the carcinogenic mold aflatoxin, the following nuts are those I 
recommend for cons umption : 
 Raw macadamia nuts  
 Walnuts  
 Almonds  
 Pecans  
 Brazil nuts  
 
When you look for nuts, make sure that they’re organic and raw, not irradiated or 
pasteurized. To learn more about these nuts as well as how to pick the best -
quality ones, read my article titl ed “More Evidence Adding Nuts Is a Healthy 
Choi ce.” 
 
 
 
 
  
19 | P a g e  
 
 
 
 
 
Simply knowing which raw, wholesome foods to add to your diet isn’t enough – 
you must also be committed to eating these foods in the freshest way possible. What better way to do this  than to get busy in the kitchen and prepare your own 
meals at home? Being hands -on with the food you eat is a “must” if you truly want to achieve 
high -level wellness. Many people fear that consuming healthful organic foods can 
put a big dent on their bud get, but the truth is that consuming a fresh, 
wholesome diet does not cost more than a processed junk food diet, as long as 
you carefully plan every meal of the week. In fact, it may even help you save 
money that you would otherwise have spent on healthcar e to treat chronic 
diseases brought by a highly processed food diet. Here are 11 simple recipes you can try to get you started on a wholesome, organic 
raw food diet. These are all aligned with my nutritional plan, and make use of a 
wide variety of fresh, healthful ingredients. Appetizers  
 
Cabbage Crunch  
 
Cabbage  is one of the most potent medicinal foods available, wit h almost 500 
studies demonstrating its cancer -preventive and anti -inflammatory properties. It 
grows during late fall through winter, making  it a perfect and inexpensive choice 
for cold -weather meals.xxix This versatile vegetable can be added to salads or 
mixe d into fresh vegetable juice. What many people love most about cabbage is its crunchiness – here’s one way 
to enjoy it without losing its “crunch factor.”    
20 | P a g e  
 
 
Ingredients:  
½ head red cabbage, chopped finely  
½ head white cabbage, chopped finely  
½ red oni on, chopped  
½ cup cilantro, chopped  
½ jalapeno pepper, minced (optional)  
 
Dressing:  
1 tsp. gomasio (ground sesame with salt)  
1 cup almond butter  
½ cup cilantro, chopped  
1 Tbsp. toasted sesame oil  
1 Tbsp. minced fresh ginger  
½ jalapeno pepper, chopped (opt ional)  
Juice of half a lemon  
1 Tbsp. apple cider vinegar  
1 Tbsp. seasoned rice vinegar  
1 cup olive oil  
1 Tbsp. white miso paste* (optional)  
 
Procedure:  
1. Mix the cabbage with the chopped onions. Add cilantro and jalapeno. 2. Place all the dressing ingredients i nto a food processor and blend briefly. Mix into salad mix and serve. This recipe makes 6 servings. *Can be found in the Asian aisle at the grocery store, or at an Asian market. Crudités with Tangy Garlic -Scallion Dip  
 
Crudités may sound like a fancy d ish, but it’s actually just a platter of fresh, raw 
veggies served with a delicious dip. The tangy garlic -scallion dip will complement 
the fresh and mild flavor of the vegetables. 21 | P a g e  
 
When buying the vegetables for this appetizer, make sure that you only cho ose 
fresh, organic, locally grown varieties. Sweet bell peppers in particular are very 
important to buy organic, as they are one of the fruits and vegetables with the 
highest pesticide load. Ingredients:  
1 red bell pepper or 8 ounces sliced mushrooms  
1 yellow bell pepper or ½ head cauliflower, cut in florets  
8 celery stalks  
2 Tbsp. diced scallions  
2 Tbsp. minced garlic  
1 Tbsp. fresh minced ginger  
2 Tbsp. tamari soy sauce  
3 Tbsp. almond butter  
2 Tbsp. brown rice syrup  
1 15 -ounce can chickpeas, drained  
3 Tb sp. rice wine vinegar  
½ tsp. Tabasco  
2 Tbsp. gomasio  
½ tsp. sea salt  
 
Procedure:  
1. Cut peppers and celery into strips. 2. In a food processor, combine scallions, garlic, ginger, tamari,  almond 
butter, rice syrup, chickpeas, vinegar, and hot sauce. Blend for ab out 4 
minutes. 3. With the food processor running, add the gomasio and salt and  blend for 
another 30 seconds. 4. Transfer the dip to a bowl and place on a chilled platter. Spread the cut -up 
vegetables around dip bowl and serve. This recipe makes 10 servings. 22 | P a g e  
 
Raw Flax Crackers  
 
While I don’t recommend consuming flax seed oil because of its instability, raw 
flax seeds are actually a sound option, as they are rich in fiber and omega -3 fatty 
acids.xxx However, consume raw flax seed in moderation. Alternate it with 
sunflower, sesame, and pumpkin seeds to prevent overturning your omega 3:6 
ratio. This recipe is a great way to use raw flaxseeds. Serve them as hors d'oeuvres, with 
guacamole and hummus on the side, or eat them as is, as a nutritious snack. Ingredients:  
1 cup golden flax seeds, soaked overnight  
1 medium onion, chopped  
1 cup spinach, chopped  
1 Tbsp. nutritional yeast  
1 Tbsp. tamari  
1 Tbsp. dulse flakes*  
1 tsp. garlic, chopped  
1 jalapeno pepper, seeded and chopped (optional)  
 
Procedure:  
1. After flax seeds ha ve soaked overnight, drain them. They will remain sticky 
and wet. Place them in a food processor with a chopping blade attachment. 2. Add the rest of the ingredients to the flax seeds. Blend in food processor. 3. Divide the mixture into four. Spread each fourth of the mixture onto a 
teflex sheet with an offset spatula and place in the food dehydrator set on 
118°F. Do not go above 118°F as this will kill the valuable enzymes in the 
crackers. 4. Dehydrate for 8 hours then turn over and dehydrate for another 1 -2 hours. 5. Remove the crackers from the dehydrator and gently remove from the 
teflex sheets. They will be very crispy, crunchy, and easily breakable. Break 
each sheet into four or five pieces and keep in an airtight container until 
ready to use. This recipe makes s ix servings. 23 | P a g e  
 
Note: The crackers will keep for up to a month in an airtight container, but be 
aware they break very easily, so try not to move them around too much before 
serving them. *Dulse is a sea vegetable that can be purchased at most health food st ores. Thai Coconut Soup  
 
Coconuts are not only delicious and versatile, but are also one of the most 
healthful foods you can add to your diet. The mild sweetness of coconut makes it 
a popular addition to Asian dishes – this easy no -cook Thai soup recipe is one 
example. Since coconuts are available almost all year round, you can make this recipe 
anytime (you may need to scour several supermarkets, though, as some do not 
stock this tropical fruit). Serve it with a light salad or as a refreshing side dish 
during your summer barbecue. Ingredients:  
1½ cups water  
2 cups coconut water*  
2 cups young coconut meat  
1 cup fresh cherry tomatoes  
½ ripe avocado  
1 clove garlic  
1 inch fresh ginger  
2 Tbsp. white miso  
1 Tbsp. flax seed oil  
½ tsp. sea salt  
2 Tbsp. nama shoyu** or wheat -free tamari soy sauce  
2 limes  
1/8 tsp. cayenne  
1 cup cilantro  
1/3 cup shallots, chopped  
1 stalk lemongrass, cut into 2 -inch pieces  
1 carrot, sliced very thinly  
24 | P a g e  
 
 
Procedure:  
1. Blend all ingredients in a high -speed blender except for last 4. Ad d the 
cilantro and blend briefly, so that you can still see small pieces of cilantro. 2. Pour into a bowl and stir in the last 3 ingredients. This recipe makes 4 servings. *You can find coconut water and coconut meat by breaking opening young green 
coconuts  (sold in some conventional grocery stores and Asian markets.) If you 
cannot find these young coconuts, you can also use canned or bottled coconut 
water and canned coconut meat or 3 cups of canned coconut milk. **Nama shoyu is a blend of raw shoyu (soy sa uce) and can be found at health 
food stores. Main Dishes  
 
Pad Thai with Almond Sauce  
 
Pad Thai, one of Thailand’s most renowned delicacies, is a stir -fried vegetable and 
noodle dish with chopped roast peanuts and peanut sauce. Here’s a simple, no -
cook ing version that I’m sure you’ll love. Apart from buying only fresh and organic vegetables, I also advise you to choose 
your almond butter brand very carefully. I advise only buying high -quality almond 
butter that uses raw almonds and sea salt. Watch out fo r brands that contain 
added oils, sugars, and preservatives.xxxi 
   
Ingredients:  
1 cup red cabbage, shredded, or spinach, chopped  
½ cup whole cilantro leaves  
1 tsp. fresh lime juice  
2 Tbsp. tamarind juice  
2 Tbsp. maple syrup  
2 Tbsp. nama shoyu  
25 | P a g e  
 
2 tsp. minced garlic  
2 tsp. minced fresh ginger  
1 tsp. habanero chili, minced  
2 Tbsp. olive oil  
½ tsp. sea salt  
¼ cup yellow onion, sliced thinly  
1 cup cucumber or green apple, cored and thinly sliced  
½ cup red bell pepper or green beans, thinly sliced  
1 Serrano pepper , thinly sliced  
3 cups coconut meat, thinly sliced  
Freshly ground pepper, to taste  
Sea salt, to taste  
8 whole romaine lettuce leaves  
 
Almond Sauce:  
½ cup raw almond butter  
1½ Tbsp. fresh ginger, grated  
2 garlic cloves  
1 red chili pepper  
2 Tbsp. fresh lemon  juice  
2 Tbsp. maple syrup  
1 Tbsp. nama shoyu  
¼ cup water, more if necessary  
Sea salt and freshly ground pepper, to taste  
 
Procedure:  
1. To make the almond sauce: combine all ingredients in a blender and  blend 
until smooth. Add more water if needed to thin. S et aside. 2. In a medium bowl combine the cabbage, cilantro, and lime juice. Sprinkle 
with salt and let sit for 30 minutes. 3. In a small bowl, whisk together tamarind juice, maple syrup,  nama shoyu, 
garlic, ginger, chili, oil, and salt. Set aside. 4. Meanwhile com bine the onion, cucumber, and bell pepper in a  large bowl. Add the cabbage mixture and toss with the  tamarind dressing. 5. On four serving plates, arrange ¼ of the cabbage -vegetable mixture  and top 
with coconut meat. Drizzle the almond sauce on  top. 26 | P a g e  
 
This rec ipe makes 4 servings. Fresh Herb and Garlic Beef Tenderloin  
 
The best way to incorporate meat into your diet is to choose raw, organic grass -
fed beef. Grass -fed beef contains high levels of omega -3 fats and conjugated 
linoleic acid (CLA), and does not di sappoint in terms of flavor. It actually has a 
fuller and richer flavor than CAFO beef, and tastes the way beef is supposed to 
taste.xxxii 
 
One reminder: Never char or blacken your meat, as this produces carcinogenic 
chemicals that can wreak havoc on your heal th.xxxiii I advise cooking your beef 
medium -rare or just searing the surface. Ingredients:  
2¼ pounds beef tenderloin (if you don’t have any grass -fed beef on hand, use 
pasture -raised ostrich)  
½ cup fresh basil leaves, packed  
1½ tablespoons fresh thyme  
1 tablespoon fresh oregano  
3 garlic cloves  
2 tablespoons Dijon mustard  
1/8 teaspoon black pepper  
¼ cup extra virgin olive oil  
½ teaspoon sea salt  
 
Procedure:  
 
1. To prepare the beef, trim off excess fat using a sharp knife. Fold the thin tip 
under to approximate the thickness of the rest of the tenderloin. Tie with 
butcher’s twine, then keep tying the roast with twine every 2 inches or so. This helps the roast keep its shape. 2. In the bowl of a food processor, combine the basil, thyme, oregano, garlic, 
mustard, and  pepper. While the food processor is running, slowly drizzle in 
the oil and continue to process until the herbs and garlic are finely 
chopped. 27 | P a g e  
 
3. Rub the herb mixture over the beef and refrigerate 4 hours, up to 24 hours. 4. Preheat the oven to 425°F. Place the beef on an oiled baking sheet. Sprinkle 
with salt. Bake for 25 to 30 minutes, or until the internal temperature 
reaches 135°F (medium rare). Remove from the oven and let rest for 10 
minutes. Slice and serve. This recipe makes 6 servings. Zucchini Alfred o 
 
Wheat and other grain products convert to sugar in your body, so instead of using 
regular pasta, make zucchini noodles. Not only are they rich in vitamins A and C, 
calcium, potassium, but they also hold well, closely resembling al dente  pasta 
noodles. I  recommend using zucchini that are less than six inches long, to enjoy 
most of its flavor. You can serve this dish with very thinly sliced raw beef, carpaccio style. Simply 
freeze the grass -fed beef tenderloin, wrapped in plastic wrap, for 2 hours. Unwra p and then slice thinly, about 1/8 -inch thick pieces. Cover with plastic wrap 
and pound with a meat mallet until paper -thin. Ingredients:  
3 zucchinis  
1½ cup macadamia nuts, soaked overnight  
2 Tbsp. walnuts, soaked overnight  
¼ cup olive oil  
2 tsp. sea salt  
3 small cloves garlic  
2 tsp. fresh ground pepper  
Water, for sauce consistency  
 
Procedure:  
1. Peel skin from the zucchinis using a vegetable peeler. Discard  green skin. Use the vegetable peeler to make long, flat fettuccini -like noodles, until you 
reach the c enter part with seeds. 2. Discard the remaining center and set aside “noodles.”  
28 | P a g e  
 
3. In a blender, combine the remaining ingredients and blend until smooth, 
adding water as necessary for desired consistency. 4. Pour sauce over bowl of zucchini and serve immediately. This recipe makes 4 servings. Desserts and Refreshments  
Fruit Smoothie  
 
Here’s a great way to end a filling meal: whip up a quick and easy fruit smoothie. It’s much healthier than the conventional, processed ice creams and cakes you 
buy from the grocery  store, but equally refreshing and delicious. You can try the 
different variations below or create your own fun mix. Just make sure that you’re 
using organic, pesticide -free fruits. However, if you are dealing with any health condition associated wi th insulin 
resistance, you should eat fruits in moderation, as they still contain fructose that 
can be harmful for you in excessive amounts. Limit your fructose intake, including 
that from whole fruit, to less than 15 grams per day. For a quick guide on th e 
fructose levels of common fruits, check out this article . Ingredients:  
1 cup plain yogurt, heavy cream, or unsweetened coconut milk  
2 cups fresh or frozen fruit, peeled  and cut into bite -sized pieces, with pits and 
seeds removed  
 
Fruit Variations:  
 1 ½ cups blueberries or strawberries and 1 banana  
 2 nectarines or peaches, 1 banana, and 1 kiwi  
 1 cup grapes, 2 kiwi, 1 nectarine, and 2 apricots  
 ½ cantaloupe, ½ cup fresh coc onut, and 1 orange  
 1 cup raspberries, 2 kiwi, and 2 apples  
 1 cup apricots, ½ cup raspberries, and 2 kiwi  
 
Procedure:  
29 | P a g e  
 
Combine all ingredients into a blender and blend until smooth. Additional Tips:  
 For a thicker consistency, add 6 to 8 ice cubes before ble nding, or pre -
freeze the fruit in bite -sized pieces.  Place the blended smoothie in the dessert cups and freeze 2 hours before 
eating.  For a higher protein snack, add 1 tablespoon of protein powder (whey or 
rice) before blending.  Add ¼ teaspoon organic alco hol-free extract, such as vanilla, orange, or 
almond.  Add 2 tablespoons organic unsweetened nut butter for extra protein, 
flavor, and thickness. You can also try these delicious flavors. Simply follow the basic recipe above. Coconut -Apricot Smoothie  
 1 cup unsweetened coconut milk  
 2 cups fresh apricots, frozen  
 2 kiwi, frozen  
 
Melba Smoothie  
 1 cup plain yogurt  
 1 cup peaches, frozen  
 1 cup raspberries, frozen  
 ½ teaspoon grated ginger root  
 
Mango Mint  
 1 cup plain yogurt  
 1 cup mangoes, frozen  
 1 peach, frozen  
 1 tablespoon fresh, chopped mint  
 
Kiwi -Strawberry  
 1 cup unsweetened coconut milk  
 2 kiwi, frozen  
 1 ½ cups frozen strawberries  
30 | P a g e  
 
 2 tablespoons unsweetened grated coconut  
 ¼ teaspoon organic almond extract  
 
 
Lemon -Coconut Pudding  
 
You can’t go wrong with deliciou s coconut for dessert. Here’s a healthful recipe 
that infuses the mild flavor of coconuts with the tangy goodness of lemons. This 
creamy pudding recipe requires no heating, so the nutrients of the ingredients 
will not be compromised. Ingredients:  
2 cups  young coconut meat  
½ tsp. lemon extract  
1 tsp. vanilla  
½ tsp. almond extract  
1½ Tbsp. lemon juice  
2 drops stevia  
½ tsp. honey, to balance  
1 pinch sea salt  
1 cup water, in increments  
1 cup ice cubes  
 
Procedure:  
1. In a high -speed blender, blend all ingredient s, except ice, until smooth. Taste and adjust sweet balance. Add the ice and blend again until cool and 
creamy. Serve in small ramekin dishes. 2. Garnish with lemon zest. This recipe makes 6 servings. Yogurt with Vanilla, Cinnamon, Nutmeg, and Flax Seeds  
 
Yogurt contains an impressive nutrient and good bacteria content. However, I do 
not recommend store -bought yogurt, as these are already pasteurized, destroying 
the beneficial nutrients and enzymes. Furthermore, they’re laced with unwanted  
31 | P a g e  
 
additives and swe eteners that can only harm your health.xxxiv Instead, use only 
homemade, traditionally fermented yogurt made from raw milk from free -range 
pastured cows. Ingredients:  
4 cups plain homemade yogurt  
1½ Tbsp. vanilla extract  
1½ Tbsp. cinnamon  
2 tsp. nutmeg  
1 Tb sp. maple syrup  
2 Tbsp. ground flax seeds or 1 Tbsp. flax seeds  
 
Procedure:  
Mix all ingredients in a medium mixing bowl. Divide into 4 serving bowls, and 
serve immediately. You can add fresh berries for more flavor. This recipe makes 4 servings. Let My Nutritional Plan Guide You in Creating Wholesome Filling Meals  
 
There are thousands of healthful raw recipes you can try that make use of 
wholesome organic foods. I also recommend you to try out my Nutritional Plan  
for a more detailed and comprehensive eating plan that will help you manage and 
control your health. I believe that every person has a unique biochem istry that allows them to process 
their foods differently. By following my Nutritional Plan, you will be able to alter 
and modify your diet based on your own unique genetic makeup, so that you can 
understand your body and achieve optimum health. My Nutri tional Plan is divided into three stages: beginner, intermediate, and 
advanced. I advise you to review this eating plan regularly, as it is a very detailed 
and comprehensive program – it is one of the most powerful health tools that you 
can use if you are truly determined to eat healthy. 32 | P a g e  
 
Raw Foods Are Your Strongest Allies in Achieving Optimal Health  
 
Foods are designed to nourish and strengthen you, and a healthy diet is the 
number one factor that affects your longevity and risks of diseases. However, 
always remember that how  your food is grown and prepared can also play a great 
deal in what they can give you. I advise you to eat foods in their most wholesome quality: raw, fresh, organic, 
unprocessed, and minimally cooked. Work on feeding your body the  right 
nutrients rather than loading it with empty calories. It’s the key to living a long 
and healthy life. Finally, remember to always listen to your body . This will help you set apart the 
foods that wreak havoc on your system from those that are truly changing your 
health for the better. i Mercola.com November 10, 2012  
ii Mercola.com March 25, 2013  
iii Mercola.com July 1, 2008  
iv Medical News Today May 8, 2009  
v Mercola.com May 22, 2002  
vi TriangleRawFoods.com  
vii YoungandRaw.com  
viii Medical News Today.com O ctober 20, 2012  
ix Mercola.com April 8, 2 013 
x Merc ola.com December 28, 2011  
xi  Mer cola.com June 22, 2013  
xii Mercola.com Jun e 2, 2014  
xiii Mercola. com March 31, 2013  
xiv Mercola.com September 1, 2011  
xv Mercola.com September 1, 2011  
xvi Mercola.com November 29, 2010  
xvii Mercola Nutrition Plan   
xviii Mercola.com November 29, 2010  
xix Mercola.com November 29, 2010  
xx Mercola.com June 23, 2014  
xxi Mercola.com September 16, 2013  
xxii Mercola.com April 1, 2011  
xxiii Mercola.com January 28, 2013  
xxiv Mercola.com May 21, 2014  
xxv Mercola.com May 27, 2014  
xxvi Mercola.com March 24, 2014  
xxvii Mercola.com January 13, 2014  
xxviii Mercola.com May 11, 2013  
xxix Serious Eats February 6, 2010  
33 | P a g e  
 
                                                                                                                                                                                           
xxx Mercola.com July 21, 2011  
xxxi Mercola.com March 3, 2011  
xxxii Mercola.com  
xxxiii Mercola.com June 19, 2008  
xxxiv Mercola.com December 10, 2012
raw-food-ebook.txt
Summarize the following text section accurately and concisely. Maintain specific details and numerical information, and use anti-repetition mechanisms:

        2 | P a g e  
 
 
 
 
 
We are seeing unprecedented levels of disease and obesity rates in  this country, 
with modern -day illnesses like heart disease, cancer, and diabetes making 
Americans sick er than ever. A big 
part of the puzzle is today’s 
standard diet, which  makes 
processed foods the primary form 
of nutrition. These processed foods are dead, 
devoid of any real and natural 
nutrition, and are the end product 
of the highly pro fitable “ science ” 
of artificial flavors, additives, and 
preservatives. At any rate, 90 percent of foods 
Americans purchase every year is still processed, including fast food and junk 
food. Food and beverage manufacturers spend staggering amounts of doll ars to 
market them to everyone, with children bearing the biggest brunt. Are you aware of the dear price you could pay for following this deadly diet  for 
the sake of taste or convenience. Whether you are eating this way for the taste or for the sake of conv enience, 
know that you are inflicting a great deal of stress on your body. With its health -
destroying components, processed foods, among which i ncludes  high -fructose 
corn syrup, are the single greatest source of calories in the American diet. Processed food consumption triggers a vicious cycle of addiction. These foods – 
typically chock -full of sugar, corn syrup, salt, and MSG – are usually chemically 
altered to increase their appeal to your taste  buds, overriding your body’s signals 
that would tell you i t’s time to stop eating. © ginosphotos / iStock / Thinkstock  
3 | P a g e  
 
The avalanche of negative effects of a processed food diet on your body includes 
elevated insulin levels and, ultimately, insulin resistance – the hallmark of 
metabolic syndrome and nearly every chronic disease known to humans. If you want to avoid the consequences of a “convenient” diet and truly optimize 
your health, then it’s imperative for you to give up processed foods entirely and 
commit to the war against the toxic, the synthetic, and the overcooked and 
overprocessed. Brace yourself for an exciting journey into discovering tasty, nourishing food in its 
unprocessed state – the world of raw, organic, biodynamic foods grown locally 
and sustainably, and with a high regard for how nature designed you to eat. The challenge is you can destroy most of the nutrition of even the highest -quality 
foods simply by cooking them. This is why I personally try to eat about 85 percent 
of my food raw, including raw eggs and the freshest salads and sprouts I can lay 
my hands on. Cooking your  food, especially at high temperatures, also destroys naturally 
occurring enzymes, which are necessary for your body to function properly. If you are used to a consuming a processed food diet, it is normal to feel deprived 
if you are not able to get your  hands on your favorite junk food. But remember 
that the sooner you switch to healthy eating habits, the sooner will enjoy the 
benefits – increased energy,  better mood, improved weight, and better health 
overall. To avoid falling back into your old habit s, make the changes to your diet gradually. Start with one raw meal a day, and then increas e from there. Consider this guide your headstart to a raw food diet and their life -changing 
benefits. The war against processed diets has begun, and it’s your turn to take up 
arms in the name of your health and longevity. 4 | P a g e  
 
 
 
 
 
I believe that consuming a mostly raw food diet – composed of whole, organic 
foods in their natural or unadulterated stat e – is one of the most powerful 
changes you can do to improve your health. As mentioned before, I personally strive to eat at least 85 percent of my foods 
raw,i as cooking can have many negative effects  on the quality of your food. There 
are actually a few instances when cooking improves your food’s health profile, 
such as cooking tomatoes, which increases their lycopene content. ii But generally, 
cooking and processing greatly adulterates your food and:iii 
 Depletes and alters nutrients. The molecu les are deranged, degraded, and 
broken down. For example, cooking transforms fiber into a soft, passive 
substance that has no intestine -cleansing ability.  Destroys food enzymes, which are proteins that speed up and facilitate 
reactions in your body. Withou t these enzymes, some biochemical 
reactions in your body may not even occur.  Creates toxic substances and byproducts. The more you increase the 
cooking temperature, the higher the amount of toxins created.  Burdens, overworks, and exhausts your pancreas a nd other organs.  Decreases and alters the natural structure of the water in the food. What’s more, cooked food lack biophotons – also called “sun energy,” these are 
the smallest physical unit of light that are stored in and used by all biological 
organisms, including humans. Biophotons contain crucial bio -information that 
control, order, and regulate complex processes in your body, elevating your 
vitality and wellbeing. 5 | P a g e  
 
Biophotons enter your body via the food you eat, 
particularly naturally grown fruit s and vegetables. In 
fact, the more light energy that a food stores (when 
it’s in its raw, natural state), the more nutritious it is. This diverse mix of healthy and biologically live 
nutrients, enzymes, and biophotons in raw foods 
makes them a truly wholesome addition to have in 
your diet. But what are the radical changes that raw foods can 
do for your health. Medical News Todayiv summarizes 
some of the benefits of eating raw foods :  
 Improved digestion. Raw food is digested easily by your body and pa sses 
through your digestive tract in a half to a third of the time it takes for 
cooked food. The natural enzymes in the food also aid in digestion, 
becoming active as soon as eating starts. v 
 Higher energy levels. Your body spends more time digesting cooked  foods 
than raw foods. By consuming mostly raw foods, your digestion time, which 
is the main energy drainer for many people, will be cut short, allowing you 
to experience more pure, real energy. vi 
 A clearer complexion. Consuming healthy raw foods that do no t bombard 
your body with toxins helps cleanse you internally. This shows in your 
complexion, leaving your skin looking young and healthy. You will also 
notice shinier hair, brighter eyes, and stronger nails. vii 
 Lower risk of cardiovascular diseases. Accordin g to a report published in 
the October 2012 issue of Food Technology, plant -based diets either helped 
reduce or eliminate people’s genetic propensity to developing diabetes, 
heart disease, cancer, and other chronic diseases. viii 
 Better weight management. When  you eat a high amount of cooked and 
processed foods, you are consuming toxins faster than your body can 
remove them, causing them to back up and disrupt your body's delicate 
acid/alkaline balance, which is a major cause of excess weight. By switching 
© Photodisc / Photodisc / Thinkstock  
6 | P a g e  
 
to m ostly raw food, you’re consuming food in its natural composition, 
loaded with digestion -promoting enzymes that help promote a healthy 
weight. Other notable benefits of raw foods, particularly raw fruits, leafy green vegetables  
and sprouts, include:ix 
 Reducing inflammation and eliminating carcinog ens 
 Getting rid of old cells and maintaining healthy DNA  
 Having a lower risk of stroke, high blood pressure, eye diseases, and 
Alzheimer’s disease  
 Reduced risk of bone loss and kidney stones     
 Having higher antioxidant levels  
 Improved cognitive function  
 Having lower biomarkers for oxidative stress  
By making these superfoods a significant part of your diet, you can achieve a 
whole level of health, experience healing (in case you are suffering from certain 
health issues), and even extend your longevity. Please note that I do not advocate consuming an all -raw food diet, and most 
definitely not a vegan or vegetarian diet, as you still need to get high -quality 
animal protein (preferably from raw, organic gr ass-fed meats and dairy, such as 
raw milk and raw butter) and healthy fats to stay in top shape. Your body needs  
saturated fats  from both animal and vegetable sources, as they:x 
 Provide building blocks for cell membranes, hormones, and hormone -like 
substances  
 Work a s antiviral agents  
 Help lower your cholesterol levels  
 Act as carriers for fat -soluble nutrients like vitamins A, D, E, and K  
 Help convert carotene to vitamin A  
 Modulate genetic regulation and help prevent cancer  
7 | P a g e  
 
I also recommend getting some amounts of fermented foods  such as organic 
yogurt, kefir, natto, and fermented vegetables, as they are potent chelato rs that 
help break down and eliminate heavy metals and other toxins from your body. Fermented  foods also contain high amounts of probiotics that can help optimize 
your gut flora. Eighty percent of your immune system is found in your gut, and the 
probiotic s in fermented foods help aid in your production of antibodies to 
pathogens, to help boost your immunity. If you are a beginner, take fermented 
foods in small portions and gradually work your way up, so as to avoid a “healing 
crisis” from these potent det oxifiers. For more about the benefits of fermented foods, check out my article “ Fermented 
Foods: How to ‘C ulture’ Your Way to Optimal Health. ”   
In the next section, I will elaborate on how to 
choose healthy, wholesome raw and organic 
foods and help you develop a comprehensive 
and wholesome nutrition plan. © nensuria / iStock / Thinkstock  
8 | P a g e  
 
 
 
 
 
Now that you’re aware of the benefits of eating your food uncooked and with its 
nutrients intact, the next step is to know what foods you should be eating. When it comes to diet and nutrition, it is only smart to beware what mainstream 
media and h ealth agencies promote. While the new dietary guidelinesxi highlight 
the importance of vegetables, grains (which are metabolized as sugar in your 
body) continue to dominate health recommendations. Healthy fats are minimally 
promoted – in fact, fat -free or low-fat dairy products are widely favored. To get started on your raw food diet, be guided by the right amount and types of 
these foods:    
Carbohydrates  
The worst kind of diet is rich in processed foods laden with sugars and 
grains. xii Overindulging in thes e can rewire your metabolism and cause 
leptin and insulin resistance, which can result in chronic diseases like type 2 
diabetes, heart disease, and obesity. Gradually eliminate these foods from 
your diet, and make vegetables your primary source of carbohyd rates. Aside from providing healthy carbohydrates, vegetables are rich in critical 
nutrients and are low in calories. Protein  
Be careful of eating protein foods excessively, as it’s not advisable for most 
adults to consume more than 100 grams of protein. As a general rule, I 
suggest you follow this recommendation:xiii one gram of protein per 
kilogram of lean body mass, or one -half gram of protein per pound of lean 
9 | P a g e  
 
body weight. For instance, if your body fat mass is around 20 percent, your 
lean mass should be around 80 percent of your total body weight. Fats 
Contrary to what health recommendations state, I strongly advocate that 
your diet be predominantly made of healthy fats, such as saturated fat, 
monounsaturated fat, and polyunsaturated fat. An important typ e of fat 
that you should optimize is omega -3 fats. xiv Deficiency in this fat can lead to 
detrimental physical and mental health problems, and may be the 
significant underlying factor of over 90,000 premature deaths annually. As I have mentioned before, compl etely avoid trans fats,xv found in 
hydrogenated vegetable oils, margarine, and processed foods. With a general idea of what your diet should contain, I shall now 
enumerate foods that you should be consuming. It is ideal that these foods 
be eaten raw or mi nimally cooked to preserve the beneficial compounds 
they offer. Vegetables   
Think of the colors of the rainbow on your plate – strive to have a variety of 
colorful veggies, especially the dark green varieties. More importantly, 
make sure that they are orga nically grown. Conventionally grown producexvi mostly likely contain residues of 
pesticides, synthetic fertilizers, sewage sludge, genetically modified 
organisms (GMOs), and other chemicals that affect their quality. Exposure 
to these elements may cause hea lth problems, such as neurotoxicity, 
endocrine problems, immune function problems, reproductive problems 
and birth defects, and cancer. 10 | P a g e  
 
Freshness is another 
important factor, wilted  
vegetables should be avoided. When vegetables wilt, they 
lose much of th eir nutritional 
value. In fact, wilted 
vegetables may be less 
healthful than conventionally 
farmed vegetables. To ensure that you are getting 
the best -quality produce, find 
a local organic source. In case you cannot obtain organic vegetables, take 
extra c aution with conventional produce by washing them thoroughly and 
removing peels and cores when possible, so you can minimize your 
exposure to toxins. xvii 
As a guide, I have compiled a list of my highly recommended vegetables, as 
well as the worst ones to consu me:xviii 
My Highly Recommended Vegetables  
Asparagus**  Beet greens  Bok Choy  Broccoli**  Brussels 
sprouts  
Cauliflower  Celery*  Chicory  Chinese 
cabbage  Chives  
Collard greens  Cucumbers  Dandelion 
greens  Endive  Escarole  
Fennel  Green and red 
cabbage  Kale  Kohlrabi  Lettuce: 
romaine, red 
leaf, and 
green leaf*  
Mustard 
greens  Onions  Parsley  Peppers:* red, 
green, yellow, 
and hot  Tomatoes  
Turnips  Spinach*  Zucchini    
© monticelllo / iStock / Thinkstock  
11 | P a g e  
 
  
Vegetables That Should Be Consumed Sparingly Due to Their High Carbohydrate 
Levels  
Beets  Jicama  
Carro ts Winter squash  
Eggplant   
 
Vegetables to Avoid  
Potatoes*  Corn  
 
*These vegetables, conventionally grown, have been found to have the highest pesticide load. So it’s best to purchase them from organic farmers. **These vegetables have the lowest pesticid e load, making them safe choices if you’re buying 
conventionally -grown produce  
If you’re not used to consuming vegetables, increasing your intake with salads is a 
good start. However, here are three effective ways you can boost your intake of 
raw vegetable s: 
Juicing   
Here are compelling reasons why you should consider juicing your 
vegetables:xix,xx 
o Juicing helps “pre -digest” the vegetables, 
making its nutrients more absorbable for 
your body  – Juicing helps liberate key 
nutrients and enzymes from the tough  plant 
cell walls, allowing you to receive most of 
the nutrition. o Juicing helps you consume an optimal 
amount of vegetables in an effective 
manner – It is recommended for people to 
eat 6 to 8 servings of vegetables and fruits 
per day, but some (in fact, m any) people find 
© gmevi / iStock / Thinkstock  
12 | P a g e  
 
eating vegetables difficult. Juicing is a guaranteed way for you to 
reach your daily target. o Juicing allows you to eat a variety of vegetables – Eating the same 
vegetables every day is not advisable as it violates the principle of 
regular food rotation and increases your allergy to a certain food. With juicing, you can try a wide variety of vegetables you don’t 
normally eat. If you’re new to juicing, I suggest juicing vegetables you normally eat. This 
should taste pleasant. However, make s ure you listen to your body when 
juicing. You should feel fine, however if your stomach is churning or 
growling, it may mean that you’ve juiced something that you shouldn’t be 
consuming. For more information on juicing, check out my comprehensive vegetable 
juicing plan. Fermenting   
Fermentation produces beneficial microbes that provide extraordinary 
benefits for your health, mainly by optimizing your intestinal flora, which 
supports overall immunity. Your gut also functions as a second brain and 
has a great influence on your mood. Eating fermented foods can also help you detoxify or remove a wide variety 
of toxins, such as heavy metals. There are two ways to culture your foods: 1) use a starter culture, and 2) 
simply allow the natural enzymes and beneficial bacteria in the vegetable s 
to do all the work – this is referred to as “wild fermentation. ” I personally 
use a starter culture, which is capable of producing a wide number of 
strains, as well as vitamin K2, which studies show can be just as important 
as vitamin D. If you’re just s tarting out with fermented foods, too large a portion may 
provoke a healing crisis, which occurs when the probiotics kill off pathogens 
13 | P a g e  
 
in your gut. Consume fermented treats very carefully and very gradually, 
beginning with as little as one teaspoon (e. g. of sauerkraut) with one meal. Observe your reactions for a number of days before increasing your 
portion. For more information on fermenting foods, you can check out my interview 
with Sandor Katz. Sprouting  
Sprouts, an oft -overlooked superfood, are effective sour ces of antioxidants, 
minerals, vitamins, enzymes, and oxygen, which can help prevent abnormal 
cell growth, viruses, and germs that are unable to survive in an oxygen -rich 
environment. They also provide an alkalinizing effect on your body, which is 
believed  to protect against diseases like cancer (most tumors are acidic). Another great thing about sprouts is that they are an inexpensive source of 
nutrition, as you can grow them at home. In fact, I do so and regularly add 
sprouts to my meals. My two favorite sprouts are sunflower and watercress 
sprouts. To discover more, read my article on sprouting. Fruits    
Sadly, fruits today are 50 times sweeter than they were during the time of our 
ancestors. xxi This is because of a process called hybridization, which has resulted 
to higher amounts of fructose and lower nutrient content. There is also 
compelling evidence showing that fructose (even the one found in fruits) is, by 
far, more harmful to your health than other sugars – especially when it becomes 
highly processed and genetically modified, such as hig h fructose corn syrup 
(HFCS). As a general rule, you should limit your 
fructose consumption to 25 grams per day 
from all sources including fruits. However, if 
you are suffering from insulin or leptin 
resistance, I strictly recommend reducing 
© filmfoto / iStock / Thinkstock  
14 | P a g e  
 
your intake  further, keeping to a maximum of 15 grams per day. Of course, not all fruits are created equal. Some contain lower fructose levels 
than others and provide beneficial phytonutrients that can benefit your health. Fruits that I would suggest you add to your  diet are:xxii,xxiii 
 
 
 
 
To learn more about the sugar content of fruits as well as other helpful guidelines, 
read my article “ Certain Fruits May Be Linked to a Lower Risk of Type 2 Diabetes. ” 
Pastured Meats and Organic Dairy   
You may cringe at the idea of consuming raw meats due to the microbes that may 
enter your body. However, obtaining meats from the right sources can help you 
avoid this problem. One important detail you have to take note of when you 
purchase meats is how they were raised. Organically grown livestock such as cows, cattle, and chickens are pastured, raised 
with their natural diets, without the use of antibiotics or any synthetic feed. But 
modern agriculture has completely t ransitioned them from eating their natural 
diet to grains, antibiotics, hormones, and other chemicals that stimulate growth. When you consume meats and dairy raised in confined animal feeding operations 
(CAFOs) or factory farms,xxiv you are ingesting small a mounts of antibiotics and 
drugs. This has a detrimental impact on your gut health, as well as predisposes 
you to infections caused by antibiotic -resistant bacteria, which are common in 
factory farms. This is one reason why cooking before consuming meats is  
encouraged. Sustainably grown meats have a richer nutritional profile. For instance, grass -fed 
beef have three to five times higher levels of conjugated linoleic acid (CLA) than Berries  Coconuts  Avocados  Watermelon  Pomegranate  
Mangoes  Papaya  Pineapple  Kiwi  Cherries  
15 | P a g e  
 
CAFO meats. CLA has been linked to several benefits, including cancer prevent ion 
and fighting insulin resistance. Pastured meats are also leaner and have higher amounts of vitamins and 
minerals, including calcium, magnesium, and potassium. They have a more 
healthful ratio of omega -6 to omega -3 fats. This is also true for animal pr oducts, 
such as raw milk, raw butter, and free -range eggs. Raw Milk    
Many shun raw milk, believing that 
this is dangerous to your health. But 
are you aware  that drinking  milk that 
comes from factory farmed cows is 
one sure way to develop sickness. That is why this type of milk needs to 
be pasteurized. Pasteurized milk isn’t a 
feasible option either, as it depletes 
nutrients and may even contain 
synthetic hormones. Find raw organic milk derived from 
grass -fed cows. xxv This type of milk has a wide rang e of benefits and is 
loaded with beneficial bacteria, enzymes, healthy fat, proteins and amino 
acids, along with a balanced blend of vitamins and minerals. Looks can deceive and not knowing how to find the right type of milk can 
put your health at risk. Fi nd organic farmers that sell raw milk and 
determine if their cows are raised with the following general conditions:  
Low pathogenic bacteria 
count (for instance, does 
the farmer test his milk 
frequently for germs and 
pathogens. ) Milk is obtained from 
cows t hat are raised 
naturally, in accordance 
with the seasons  No antibiotics or growth 
hormones are given to 
the cows to enhance 
growth or increase milk 
production  
The milk produced is The cows are allowed to Cows are well -cared for  
© astra490 / iStock / Thinkstock  
16 | P a g e  
 
quickly chilled after 
milking (not heat -
processed, which kills the 
benefici al compounds)  graze and are grass -fed 
 
 Raw Butter  
Like raw milk, raw butterxxvi from grass -fed cows has been vilified by many 
but is now making a comeback  because its abundant health benefits don’t 
lie. But ter is a great substitute for margarine and spreads that contain trans 
fat. Studies show that it contains beneficial short - and medium -chain fatty 
acids, like lauric acid and CLA, which are converted to energy instead of fat. Raw butter also contains sever al nutrients, such as:  
o Vitamins A and beta -carotene  
o Vitamins D, E, and K2  
o Minerals like selenium, manganese, chromium, zinc, and copper  
o Iodine  
o Wulzen factor, a hormone -like substance that helps promote joint 
health  
o Cholesterol and lecithin, which is benef icial for cholesterol 
metabolism and nerve health  
o Arachidonic acid and glycosphingolipids, other types of beneficial fat  
o Antioxidants  
 
Obtain your butter from small -scale local farmers, as commercially sold 
ones may contain genetically modified (GM) ingred ients (obtained from 
cows fed GM grains and other synthetic hormones). If you can’t find 
organic butter, you may check out pasteurized grass -fed butter and/or 
regular pasteurized butter often sold in supermarkets – even these are 
vastly superior to margari ne and spreads. 17 | P a g e  
 
Free -Range Eggs  
Free -range eggs are obtained from hens that are pasture -raised. This 
means that they roam freely on a pasture, where they forage for their 
natural diet that includes seeds, plants, insects, and worms. You can tell 
whether eg gs are truly free -range if they contain bright yellow or orange 
egg yolks. Dull, pale -colored yolks are a surefire sign that the eggs are 
factory -farmed and low -quality. Free -range eggs possess a nutritional profile superior to commercially 
raised eggs. Re search shows that they contain:  
o 2/3 more vitamin A  
o Two times more omega -3 fatty acids  
o Three times more vitamin E  
o Seven times more beta -carotene  
 
Cooking eggs is not advisable as this can destroy their beneficial 
components. Egg yolks contain valuable antio xidants, which are reduced by 
as much as 50 percent when heated. Cooking or scrambling eggs can also 
oxidize the cholesterol in the egg yolk and cause damage to your body. Consuming your eggs raw or close to raw is the best way to receive their 
benefits. However, your eggs should be certified organic free -range eggs. xxvii 
Factory -farmed ones are far more likely to be contaminated with 
pathogenic bacteria like Salmonella. Discover more about the importance of getting meat and dairy products 
from clean and sust ainable source by reading my article “ Reasons to Switch 
to Grass -Fed Beef and Dairy. ” 
Raw Nuts  
Many people avoid eating raw nuts because these are pac ked with fat and are 
thought to contribute to weight gain. xxviii Unfortunately, this belief sorely lacks 
evidence. The truth is, they may even help contribute to weight management. 18 | P a g e  
 
They’re excellent sources of antioxidants, vitamins, and minerals, as well as th e 
beneficial amino acid L -arginine, which provides multiple benefits to your health. With the exception of peanuts, which is a legume often contaminated with 
pesticides and the carcinogenic mold aflatoxin, the following nuts are those I 
recommend for cons umption : 
 Raw macadamia nuts  
 Walnuts  
 Almonds  
 Pecans  
 Brazil nuts  
 
When you look for nuts, make sure that they’re organic and raw, not irradiated or 
pasteurized. To learn more about these nuts as well as how to pick the best -
quality ones, read my article titl ed “More Evidence Adding Nuts Is a Healthy 
Choi ce. ” 
 
 
 
 
  
19 | P a g e  
 
 
 
 
 
Simply knowing which raw, wholesome foods to add to your diet isn’t enough – 
you must also be committed to eating these foods in the freshest way possible. What better way to do this  than to get busy in the kitchen and prepare your own 
meals at home. Being hands -on with the food you eat is a “must” if you truly want to achieve 
high -level wellness. Many people fear that consuming healthful organic foods can 
put a big dent on their bud get, but the truth is that consuming a fresh, 
wholesome diet does not cost more than a processed junk food diet, as long as 
you carefully plan every meal of the week. In fact, it may even help you save 
money that you would otherwise have spent on healthcar e to treat chronic 
diseases brought by a highly processed food diet. Here are 11 simple recipes you can try to get you started on a wholesome, organic 
raw food diet. These are all aligned with my nutritional plan, and make use of a 
wide variety of fresh, healthful ingredients. Appetizers  
 
Cabbage Crunch  
 
Cabbage  is one of the most potent medicinal foods available, wit h almost 500 
studies demonstrating its cancer -preventive and anti -inflammatory properties. It 
grows during late fall through winter, making  it a perfect and inexpensive choice 
for cold -weather meals. xxix This versatile vegetable can be added to salads or 
mixe d into fresh vegetable juice. What many people love most about cabbage is its crunchiness – here’s one way 
to enjoy it without losing its “crunch factor. ”    
20 | P a g e  
 
 
Ingredients:  
½ head red cabbage, chopped finely  
½ head white cabbage, chopped finely  
½ red oni on, chopped  
½ cup cilantro, chopped  
½ jalapeno pepper, minced (optional)  
 
Dressing:  
1 tsp. gomasio (ground sesame with salt)  
1 cup almond butter  
½ cup cilantro, chopped  
1 Tbsp. toasted sesame oil  
1 Tbsp. minced fresh ginger  
½ jalapeno pepper, chopped (opt ional)  
Juice of half a lemon  
1 Tbsp. apple cider vinegar  
1 Tbsp. seasoned rice vinegar  
1 cup olive oil  
1 Tbsp. white miso paste* (optional)  
 
Procedure:  
1. Mix the cabbage with the chopped onions. Add cilantro and jalapeno. 2. Place all the dressing ingredients i nto a food processor and blend briefly. Mix into salad mix and serve. This recipe makes 6 servings. *Can be found in the Asian aisle at the grocery store, or at an Asian market. Crudités with Tangy Garlic -Scallion Dip  
 
Crudités may sound like a fancy d ish, but it’s actually just a platter of fresh, raw 
veggies served with a delicious dip. The tangy garlic -scallion dip will complement 
the fresh and mild flavor of the vegetables. 21 | P a g e  
 
When buying the vegetables for this appetizer, make sure that you only cho ose 
fresh, organic, locally grown varieties. Sweet bell peppers in particular are very 
important to buy organic, as they are one of the fruits and vegetables with the 
highest pesticide load. Ingredients:  
1 red bell pepper or 8 ounces sliced mushrooms  
1 yellow bell pepper or ½ head cauliflower, cut in florets  
8 celery stalks  
2 Tbsp. diced scallions  
2 Tbsp. minced garlic  
1 Tbsp. fresh minced ginger  
2 Tbsp. tamari soy sauce  
3 Tbsp. almond butter  
2 Tbsp. brown rice syrup  
1 15 -ounce can chickpeas, drained  
3 Tb sp. rice wine vinegar  
½ tsp. Tabasco  
2 Tbsp. gomasio  
½ tsp. sea salt  
 
Procedure:  
1. Cut peppers and celery into strips.
The diet is based on processed foods, which are devoid of natural and real nutrition and are highly profitable for food manufacturers.
What is the main problem with the modern diet in the United States?
The recommended daily intake of fructose is 25 grams or less, and 15 grams or less if you are suffering from insulin resistance.
What is the recommended daily intake of fructose?
Fermented foods can produce beneficial microbes that provide extraordinary benefits for your health, including optimizing your intestinal flora and detoxifying your body.
What is the benefit of eating fermented foods?
It is recommended to consume eggs raw, as cooking them can destroy their beneficial components.
What is the recommended way to cook eggs?
It is recommended to choose raw, organic, and grass-fed meat, as cooking can destroy its nutrients and add toxins.
What is the recommended way to prepare meat?