RaW FOOD - Manuela Kerkhoff

RAW FOOD
THE REVOLUTION OF THE RAW DIET
Carla Zaplana
Carla Zaplana RaW FOOD
17 x 24 cm
144 pages
ejos de ser una moda pasajera,
los zumos
verdes
24,400
words
rtan a nuestra salud claros beneficios, tanto a nivel
co, como mental y emocional.
¿Sabías,
por
ejemplo,
4-color process
ue nos ayudan a oxigenar la sangre, previenen el
envejecimiento y mejoranPaperback
el tránsito intestinal?
Publication
este manual te proponemos
treinta fácilesDate:
recetas
elaboradas con verduras y frutas para cuidarte
Spring
2016
or dentro y por fuera, e incluso
te recomendamos
qué toppings añadirles para darles un chute
extra de energía.
no te preocupes, existe un zumo para cada ocasión:
s hay depurativos y desintoxicantes, energéticos,
os que fortalecen nuestro sistema inmunológico,
que nos ponen todavía más guapos, los que retrasan
envejecimiento, los que mejoran nuestro aparato
digestivo o fortalecen nuestros huesos…
Carla Zaplana
RaW FOOD
La revolución de la alimentación cruda
RAWVOLUTIONIZE!
Carla Zaplana te explica los
beneficios de los zumos verdes,
sus indiscutibles propiedades para
mejorar nuestra salud, belleza
y bienestar en general, y cómo
elaborarlos.
Learn all the secrets
of the Raw Diet and
enjoy more than fifty
simple, curative, colourful
and delicious raw recipes.
aS
ECEt
50 R aRa
P
RtE
C
ES a
REFR FUERa Y
POR DEntRO
POR
El grueso del libro lo componen
treinta recetas, cada una con
propiedades distintas, que harán
las delicias de tu paladar y que
te harán sentir mejor, por dentro
y por fuera.
Adéntrate en el mundo de los zumos verdes
y verás cómo no lo puedes dejar.
19-9
Manzanas, lechugas, espinacas,
tomates, limones, pepinos, peras,
apio, piña, zanahorias, jengibre...
Ya está aquí el universo de los
zumos verdes; una moda que han
impulsado las celebrities, pero
que ha venido para quedarse entre
nosotros.
www.grijalboilustrados.com
www.megustaleer.com
Diseño de la cubierta: Mot
Fotografía de la solapa: Ruth Martín
Editorial concept
Summary
Carla’s story with raw foods started when
she discovered the benefi ts of fruits and
vegetables, enjoyed enhanced energy,
vitality, exterior and interior beauty and thus,
reconnected with his true being.
• My story with raw foods
• What does eating raw foods mean?
What is the basis of the raw food lifestyle?
• What do raw foods do for our health? Benefits
• 7 steps for the transition to a raw-vegan diet
• What are the most common ingredients I need
to know about to follow this type of raw diet:
Fresh products
Dried fruits and nuts, seeds and
cereals
Basic products
• How to organise the kitchen for a successful
change of diet in the future
• Food storage and preparation
• Most frequently-asked questions
• Raw recipes:
Introduction to the recipes
50 recipes, step by step
• Links to online shops and websites of the book
• Analytical index
The essence of raw foods is to retain the
maximum amount of vitamins, enzymes and
dietary elements when we ingest them. Raw
foods are mainly vegetal. Fruits, vegetables,
dried fruits, seeds and germinated cereals are
the basis of this culinary lifestyle.
Carla foods are simple, curative, colourful and
delicious In this book, Carla shares more than
fifty very basic and more elaborate raw recipes
that will surprise your guests
Zahorí de ideas
Sicília, 358 ent. B / 08025 Barcelona (Spain)
T (34) 93 457 53 55
www.zahorideideas.com
RAW FOOD
TARTAR
DE CALABACÍN
Un chute de energía y buen humor
para empezar el día
INGREDIENTES
PREPARACIÓN
1 manzana
½ pepino
2 ramas de apio
5 ramitas de perejil
o cilantro
1 puñado de espinacas
1 trocito de raíz de jengibre
(del tamaño de la uña
del dedo pulgar)
Lava todos los vegetales. Escúrrelos y sécalos con
un paño o con papel de cocina. Si son ecológicos,
no hace falta que los peles; si no, pela la manzana
y el pepino. A continuación, trocéalos según el tamaño de la boca de tu extractor de zumos.
Introduce los ingredientes uno tras otro en el
extractor hasta que obtengas el zumo. Consúmelo
enseguida.
BENEFICIOS
Este zumo es la combinación verde ideal para sustituir el café y comenzar bien la mañana. Si bebes
un litro o más de este licuado al día, evitarás picar
entre horas.
Es depurativo y diurético, a la vez que nos
pone en marcha.
52
R E C E TA S — ENTRANTES
Recipes are divided into
Shakes, Starters, Main
courses and Desserts.
Some of they are: Courgette
raviolis with olive sauce ·
Beetroot raviolis with
cashew nut ricotta · Sautéed Provence vegetables ·
Courgette tartar · Baklavas
Mushroom ceviche ·
Mushrooms with cashew
cheese · Wild mushroom
cream · Wild forest salad
Falafel with hummus ·
Lasagne Beetroot on bread
Raw pizza · Cauliflower
balls with tomato ·
Coconut yogurt with
granola · Pancakes ·
Raw chocolate cookies ·
Pumpkin millefeuille
Main points of other sections
MY STORY WITH RAW FOODS (2 pages)
• Discovering fruits and vegetables, enjoying enhanced energy, vitality, sport performance,
exterior and interior beauty and reconnecting with my true being.
• My foods are simple, curative, colourful and delicious. In this book, I share very basic
and more elaborate recipes that will surprise your guests.
• No waste, environmentally-friendly, easy to clean.
• Raw foods are easily prepared, compatible with hectic routines and provide the nutrition
to maintain our pace of life.
RAW FOOD
WHAT DOES EATING RAW FOODS MEAN? WHAT IS THE BASIS
OF THE RAW FOOD LIFESTYLE? (4 pages)
1- Raw foods are natural foods in their natural state and are considered raw if they have not been
heated above 45o C. This is the temperature at which it is considered that vegetable ingredients
begin to decompose and lose vitamins, enzymes and dietary elements. The essence of raw foods
is to retain the maximum amount of all these elements when we ingest them.
2- A raw food diet can simply mean eating salads or involve a more gourmet style with elaborate
techniques and tools. What is the healthiest variant of raw veganism? Fruitarianism; 80/10/10;
Raw food; Raw gourmet: The raw gourmet cuisine frequently involves the use of a dehydrator
or low temperature oven with which you can achieve other textures. The freezing technique is
also accepted as it does not drastically alter the nutrients.
3- A diet that consists of over 75% of raw ingredients is classified as raw.
4- Main reasons why people follow a raw vegan diet: Health, Environmental sustainability,
Respect for animals, Ecological and local foods.
Raw foods are nothing new, although now it seems that they are in fashion; in fact, they are
the oldest way of eating: before man discovered fire he fed on vegetables, berries and seeds.
The most ancient texts speak of heating the vegetable ingredients and “cooking” with the energy
of the sun. Many ancient cultures that enjoyed great longevity also focused mainly on fresh
and raw foods.
WHAT DO RAW FOODS DO FOR OUR HEALTH? BENEFITS (4 pages)
1- Minimally processed foods.
2- Prevention and reversion of illnesses.
3- Improvement of energy.
4- Weight loss: elimination of toxins – elimination of surplus fat.
5- Improved digestion.
The best decision that you can make for the health of your body and mind is to take control
of your diet little by little.
SEVEN STEPS FOR THE TRANSITION TO A RAW-VEGAN DIET (4 pages)
During the transition it is important to maintain a mental state focused on the idea of abundance,
concentrating on all the things in your life for which you are grateful. When you can choose to follow a
healthy lifestyle, remember why you have chosen to make these changes in your life. Keep
the following in mind:
“I can eat whatever I want, and I’ve chosen to eat not only
what is tasty but also what is good for me”
RAW FOOD
WHAT ARE THE MOST COMMON INGREDIENTS I NEED TO KNOW ABOUT
TO FOLLOW THIS TYPE OF RAW DIET? (6 pages)
Fresh products:
Buy organic, local and seasonal products whenever possible because they are the healthiest.
Description and benefits of:
• Avocados
• Garlic
• Courgettes
• Citrus fruits (oranges, lemons, limes and grapefruits)
• Wild fruits
• Fresh herbs (basil, cilantro and chive)
• Apples and pears
• Fresh plum or bush tomatoes
• Banana
• Shiitake mushrooms
• Dark leaf vegetables (cabbages, spinach and red and green Swiss chards)
Dried fruits and nuts, seeds and cereals
Buy raw, unpasteurised, unheated and untoasted varieties. Description, soaking times
and benefits of:
• Raw buckwheat
• Miso
• Raw almond butter
• Macadamia nuts
• Walnuts and pecan nuts
• Pistachios
• Quinoa
• Raw flaxseeds
• Pumpkin seeds
• Raw tahini (sesame paste)
Basic products
• Extra virgin cold pressed olive oil
• Olives
• Grated coconut
• Dates
• Dulse and other seaweeds
• Dried figs
• Honey
• Superfoods: raw cacao, maca pulverised root, nutritional yeast,
wheat grass, chia seeds hemp seeds...
• Himalaya salt and other culinary salts
• Sun-dried tomatoes
RAW FOOD
About the author
Carla Zaplana is a nutritionist and a health coach, a passionate natural health advocator. An expert
in juicing, human nutrition and plant based nutrition, she has helped many lose weight naturally and
regain their health. She has a strong passion to help transform the lives and health of her fellow human
beings through wholesome foods and the healing powers of fresh vegetable and fruit juices.
She is the best seller author of Green Juices. With this new title she continues her serie of books on
nutrition and health.
www.carlazaplana.com