Resumo de Food Diet - ARUN S. NAGARGOJE

THERE is no reason to be afraid of including healthy fats in your diet. This includes raw nuts and seeds like almonds, pine nuts, sunflower seeds, sesame seeds, flax seeds and avocados.
Most raw foodists enjoy the taste of high fat foods, (because fat carries flavour) whether served plain (avocado) or in simple combinations. That is why restaurants use so much butter and oil ? they care only about enhancing taste, and have no concern for your health. So enjoy both flavour and the health benefits in this selection.
Pomodoro sauce
Ingredients:
Tomatoes, evenly diced into ½ inch cubes 4 to 6
Fresh basil slivers ¼ cup
Pinch of tomato powder seasoning
Additional fresh basil to taste
Method:
In a colander, place the tomatoes and basil. Drain for at least two to three hours. For best results drain all day (not in the refrigerator).
The tomato juice got from the draining is delicious. The sauce will be ready to use as it is. Add the additional basil.
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Sunflower rolls
Ingredients:
Tomato chopped 1
Germinated sunflower seeds
21/2 cups (Soaked for eight to 12 hours and then sprouted for a day)
Juice of 1 lemon
Dulse flakes 1 tsp
One small Zucchini or yellow
summer squash, diced
Scallion diced ¼ cup
Romaine lettuce leaves or other
broad leaf from the garden
Method:
Liquefy the tomato in a blender. Add the sunflower sprouts, lemon juice and dulse flakes, and blend on medium speed until smooth.
Pour into a bowl and mix in the remaining ingredients. Spoon the mixture onto the lettuce leaves, roll them up, and serve. Pierce the rolls with toothpicks to hold together.
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Sofrito dressing or soup (Serves two)
Ingredients:
Crushed tomatoes 2 cups
Chopped garlic 1 clove
Chopped onion 2 tbsps
Chopped parsley 2 tbsps
Ground cumin ½ tsp
Pepper to taste
Method:
In a blender or food processor, combine the crushed tomatoes, garlic, onion, parsley, cumin and pepper. Blend thoroughly if for a smooth dressing, and briefly if for soup.
You will need roughly five medium-sized fresh tomatoes. To crush the tomatoes, place them in a blender or food processor and pulse briefly.
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Sunflower seed milk
Ingredients:
Hulled sunflower seeds (soaked for 12 hours, sprouted for 24 to 36 hours, and rinsed several times) 1 cup
Banana (2 inch piece), 1 tbsp raw honey or 2 dates
A handful of fresh basil
Water
Method:
Place all the ingredients in a blender, starting with 1 cup of water, and then adding more water after 1 minute to desired consistency.
Serve at room temperature or chilled.
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Stuffed pepperinis
Ingredients:
Red and yellow bell peppers
Fresh tomato (or substitute zucchinis)
Avocados
Celery
Whole leaf dulse ½ handful
Onion or garlic (optional)
Method:
Core out the bell peppers. Soak and rinse the dulse, then squeeze out the water. Process the tomato, celery, dulse and onion or garlic in a food processor, or finely chop in a wooden bowl.
Halve and pit the avocado, then scoop out the flesh into a mixing bowl. Add the processed or chopped ingredients to the avocado and mix. Stuff the bell peppers with mixture and enjoy.
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Almond Milk
Ingredients:
Raw almonds, soaked over
night and rinsed ¾ cup
Cold water 2 cups
Skinned date 1
Raw carob powder to taste (optional)
Method:
Finely grind the almonds in a blender. Add 1 cup of water and the date to the blender, blending for 1 minute.
Slowly add the remaining water, blending for 1 minute. Add carob powder to taste (optional). Strain the mixture and serve immediately.
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Creamy Italian dressing
Ingredients:
Lemon juice 1/8 cup
Slice of leek, chopped ½ inch
Tomato quartered 1
Minced fresh oregano 1tsp
Red or yellow bell pepper, cored and quartered 1
Avocado small 1
Method:
Place all ingredients in a blender and blend until smooth.

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