RAW FAMILY MEAL PLANNING

Two things will stay consistent with your meal plan suggestions. Every morning you will enjoy a green fruit smoothie and every day for lunch(or dinner) you will enjoy a salad. There are endless amounts of creativity when it comes to these two things. Take a salad for example; here are just a few recommendations for delicious salad ingredients.

Green Leaf Lettuce

Red Leaf Lettuce

Spinach

Romaine Lettuce

Kale

Dandelion Greens

Basil

Cilantro

Mint

Oregano

Cabbage

Bok Choy

Watercress

Parsley

Celery

Cucumbers

Zucchinis

Tomatoes

Bell Pepper

Banana Pepper

Green beans

Sugar Snap Peas

Water Chestnuts

Olives

Mushrooms

Sprouts

Avocados

Tomatillos

Jicama

Corn

Pears

Apples

Strawberries

Grapes

Cherries

Blueberries

Grapefruit

Oranges

Mango

Sunflower seeds

Almonds

Cashews

Pumpkin seeds

Coconut

Hemp seeds

Raisins

Dried Cranberries

Your only limitations will be your own creativity!

When it comes to Green smoothies, the delicious combinations of fruits and greens are nearly endless as well. Here are just a few examples of some fruits and veggies that will blend well with your leafy greens.

Bananas

Papaya

Mango

Pineapple

Apples

Pears

Oranges

Strawberries

Blueberries

Black Berries

Young Green Coconuts

Rhubarb

Grapes

Avocado

Tomatoes

Cucumbers

Celery

Grapefruit

Star Fruit

Watermelon

Cantaloupe

Honey Dew Melon

Apricot

Dates

Figs

Raisins

Acai

Jack Fruit

Custard Apple

Pomegranate

Cherries

Cactus Pear

Raspberries

The Raw Food Shopping List

Oils

Coconut Oil

Extra Virgin, 1^st Cold Pressed Olive Oil

(There are also Walnut, Almond, Sunflower and Sesame oil available at your health food stores. If you love the taste of these, by all means buy them. Olive and coconut are just extremely nutritious and affordable)

Fruits

Bananas, Lots and lots of bananas

10 Apples

1 or 2 lbs. Strawberries

1 or 2 pints of Blueberries

2 Mango

1 Papaya

1 Cantaloupe

1 Honeydew Melon

2 Pineapples

4 Grapefruit

6 Oranges

12 Lemons

(This list should change with what fruits are in season)

Vegetables

5 lbs. bag Carrots

2 medium to large Beets

1 bunch Celery

4 Cucumbers

2 Red, yellow, and/or orange bell peppers

1 bunch Radishes

2 heads of Garlic

2 large Red, Yellow, or White Onions.-Red are my favorite.

1 head Green Cabbage

1 head Red Cabbage

1 Large piece of Ginger

2 jars of Olives- Kalamata, Greek, and Black are my favorite.

(This is just my suggestions for a good place to start. You may not like Red Cabbage, but you really love Daikon Radishes and Artichokes. That’s Great! Buy what you love to eat and eat lots of them.)

Beans and Legumes for Sprouting(Read the sprouting info for this to make sense.)

1 lb Black Lentils

1 lb Garbanzo beans

1 lb Green Lentils

1 lb Green Peas

Grains for Sprouting(See the sprouting info for this to make sense.)

1 lb Buckwheat

1 lb Quinoa-SUPER FOOD

1 lb Soft Wheat Berries

1 lb Rye Berries

1 lb Wild Rice Blend

2 lbs Oat Groats

2 lbs Rolled Oats

1 lb Rye Flakes

Nuts and Seeds

1-2 Coconuts-SUPER FOOD (I encourage you to get both young and mature coconuts)

1 lb Raw Pumpkin Seeds

1 lb Raw Sunflower seeds

2 lb Raw Almonds

1 lb Raw Pine Nuts

2 lb Raw Cashews

2 lbs Flax Seeds

1 jar Almond Butter

1 lb Chia Seeds

1 lb or more Hemp Seeds-SUPERFOOD

(There are also raw macadamia nuts, brazil nuts, pistachios, and hazel nuts if you so choose. These are all great choices. Once again, Eat what you love!)

Additional Herbs, Flavor Enhancers and Accoutre Mans(did I spell this correctly?)

Celtic Sea Salt(throw away your table salt, trust me on this one)

Cayenne Pepper

Stevia-can be used in place of sugar in coffee, smoothies, tea, and oatmeal. 300 times sweeter than sugar.

Tamari- A type of gourmet fermented soy sauce.

Miso- a Fermented soybean paste. Can be used in place of chicken/beef broth or bouillon. It’s great for soups and salad dressings.

Unsweetened Hemp, Almond, and Rice Milk- You can make these yourself, but it can be much easier to just purchase them in your local natural foods store. These are great on cereals and in smoothies and WAY better for you than dairy milk.

Mustard- A good Organic Mustard is imperative for making great salad dressing and for Raw Sandwiches.

Sun Dried Tomatoes

Dried Coconut

Raisins

Dried Cranberries

Cacao Nibbs

Maca Root Powder

SuperFood Green Powder-I suggest AMAZING GRASS or LIVING GREENS brands.

Cinnamon

Dried Fruit or Trail Mix

And any other organic spices and seasonings that you love to eat.

A WEEKLY MEAL PLAN

 

                Day 1

BREAKFAST

Green Smoothie

2 bananas

1 cup pineapple

2 cups of spinach

1 kale leaf

2 cups of purified water

1 TBL Green SuperFood Powder

Blend and Enjoy! Drink half and save  

the other half for a mid afternoon snack.

Raw Granola

1/4 cup raw almonds

¼ cup raw sunflower seeds

¼ cup raw walnuts

4 pitted medjool dates, chopped

¼ tsp cinnamon

½ cup sliced or chopped fruit(apple,      

banana, berries, kiwi, mango or peach

would taste great.)

-Place all of the ingredients except the

fruit in a food processor and pulse with

the S blade. Put it in a bowl and top

with the fruit.

LUNCH

HUGE Salad

My suggestion:

Romaine Lettuce

Spinach

Cabbage

Avocado

Tomato

Olive

 Salad Dressing:

¼ C Freshly squeezed Orange Juice

1 ½ TBL Tamari or Nama Shoyu

1 TBL Organic Rice Vinegar

SNACK

Other half of your green smoothie.

DINNER

Chard Wraps with Walnut pat, 

Saurkraut and Cherry tomatoes

-Chard leaves make delicious wraps          

once the stem is removed.

Walnut Pate

1 cup soaked raw walnuts

1 TBL lemon juice

1tsp olive oil

1 tsp tamari, nama shoyu or soy sauce

¼ tsp garlic powder

1/8 tsp sea salt

1 TBL minced parsley

1 TBL minced onion

-Place all of the ingredients in a food 

processor fitted with the S blade and

process to a paste.

Put generous potions of the walnut pate

inside the Chard leaves. Add avocado,

tomato, cucumber and red onion. Wrap

the chard leaves around the veggies and

Enjoy! Eat these delicious wraps with a

side of raw sauerkraut and a bowl of

cherry tomatoes.