Raw cereal. Flax porridge and other recipes for raw foodists

Hello my dear readers!

As promised, I am writing to you again. In the article "" we have analyzed in detail general principles raw food diet. What raw foodists eat, a list of foods that are allowed is the topic of today's article.

The raw food diet as a food system has enough varied menu. And even from the most simple products food that mother nature gives us can be prepared fine dining. The list of products that raw foodists are allowed to eat is quite large. I don't know if I can miss anything. But I will try, and most importantly, I will definitely note.

All products for raw foodists can be bought at regular store, supermarket or market. You can also purchase them without leaving your home through online stores. For example, on iherb.com.

Fruits and berries are the basis of the diet of every raw foodist. They charge not only with energy, but also with positive due to the fact that they contain glucose and useful vitamins.

Fruits and berries should not be processed in any way. Everything is eaten raw. The percentage of the total food volume is 50%.

I recently read here - scientists have proven that the a large number of vitamins we get from freshly picked vegetables and fruits. When they lie down, they already contain less vitamins. Therefore, I am for this section of the raw food diet with all my hands! Yes, and I recommend everyone to eat every day for 2-3 fruits. And in the summer it’s better not to find your garden 🙂

I decided to make a rough list that you can print. And with such a list, you can confidently walk to a store, supermarket or market.

The list of fruits is endless. Dried fruits will also help keep your body in good condition. Dried dates, pineapples, apples, pears, prunes, raisins, dried apricots. The main rule is natural drying dried fruits on outdoors. Raw foodists call them "sunfruits". Not allowed the use of dried fruits that have been processed with chemicals or dried in high temperature ovens. Indispensable in this case home dryer. I myself use and dry mushrooms and fruits.

Vegetables and greens

Vegetables, greens make up 35% of the total food in the diet of a raw foodist. Moreover, they are used not just raw, but even with the skin in some cases. It is believed that the skin is rich in fiber, which has a positive effect on the intestines.

It is advisable to use vegetables that are not greenhouse grown without harmful fertilizers.

Nuts, grains, legumes

The total amount is approximately 15% of the total diet. This important products nutrition, but pay attention to percentage. Don't abuse.

Especially, be careful with nuts. For example, walnuts contain 12% carbohydrates, 18% protein and 70% fat. It must be remembered that a high percentage of the fat component can harm the body. Especially for those who have liver problems, are obese or diabetic. Doctors recommend eating 3-4 walnuts a day.

Grains are rich in vitamins, minerals, proteins, carbohydrates, vegetable fats as well as amino acids.

Legumes are leaders in the content of proteins, fats and starch. And vegetable protein human body absorbs much better.

Oil

It is necessary to use only the first cold-pressed oil that has not been subjected to heat treatment above 40 0 ​​C.

High-quality manufacturers do not add extra preservatives and additional additives. The most famous are:

• Olive oil
• Sunflower
• corn
• Linen
• avocado oil
• sea ​​buckthorn
• Pumpkin
• Hemp
• Sesame
• chia oil
• Coconut oil

At home, you can even cook butter without heat treatment.

Beverages

The main drinks are plain artesian water (not boiled of course), freshly squeezed vegetable or fruit juices, herbal teas. Moreover, the temperature of water heating should be no more than 40 degrees.

Dedicated to milk and sugar lovers

Tell me honestly, raw foodists, adhering to this strict diet, do you miss dairy products? If yes, then I found good alternative. Coconut milk or brown/young rice milk can be used instead of goat/cow milk.

Sugar can be replaced with various syrups (agave, Jerusalem artichoke, dates), natural honey, cane or coconut sugar. And what delicious ones you can make ... yum-yum 🙂

My dear friends, the main thing is to listen to your body. He will tell you like no one else what is harmful and what is useful. Eat the food you want to eat. And neither you nor your health need to “choke” on something in order to be considered a real raw foodist.

I advise you to draw up your menu with a raw food specialist. I can recommend Denis Terentiev. He not only experienced raw foodist, but also just a good, sympathetic person who will help everyone to switch to a raw food diet. Contact him.

Did you like my article? Then share it with your friends on in social networks. Don't forget my updates.

Be healthy and take care of yourself. See you soon!

Post recipes for cereals and liquid meals on our site we decided to help those who just starting to go raw And who doesn't find it easy. In this difficult period, in our opinion, it is important not to set yourself impossible tasks at once, such as a one-time transition to a raw food diet, not to mention a raw-mono diet.

LIQUID DISHES

Raw borscht recipe

Compound: 3 carrots, 1 beet, cabbage, 1 orange, greens (lettuce, green onions, dill, sorrel), crude oil, sea ​​salt, lemon juice, onion, celery.

Grate 2 carrots and half a beetroot on a coarse grater.

On a blender, grind the remaining half beet, 1 carrot and an orange with the addition of water.

Cut onions, greens, cabbage, celery. Mix everything, add water, 2-3 tbsp. spoons rough. oils, lemon juice, spices, sea salt.

Very tasty, even meat-eaters like it!

live green soup

Ingredients:

• Tomatoes 2 pcs.
• half bell pepper
• Garlic 2-3 cloves
• Radishes 4–5 pcs. (or one small turnip)
• Nice bunch of dill
• Nice bunch of parsley
• Tops of beets, radishes, carrots, onions, spinach - in a small bunch
• crushed dry sea ​​kale 1 st. spoon with top
• Amaranth oil (cedar, linseed or sesame) 1 tbsp. spoon
• Water 1 glass

Cooking method:

cut tomatoes, bell pepper, garlic, radish, dill, parsley, onion, load into a blender.

Add chopped dried seaweed (kelp, that is, which is sold in pharmacies), seasoning, oil, lemon juice and a glass of water. For spiciness and flavor, you can add colored pepper peas (black, white, red, green) crushed in a mill. Run the blender for a minute at medium speed.

Then chop the rest of all kinds of tops (you can also tops of garlic, sorrel, etc.), only so as not to overload the blender, and run it first at medium speed, then at high speed. In order for the grass to enter the funnel faster, you can shake the blender or help with the handle of a wide wooden spoon. Do not use a metal spoon, because one day it may fall into the blender and damage it.

Get a liter small soup puree- two or three servings.

In April-May, when the tops of cultivated plants have not yet grown, you need to use wild plants: nettle leaves, plantain, dandelion. Nettles are harvested with gloves, cut off the upper shoots, washed, only the leaves are eaten, the stems are thrown away. Nettle surpasses all other herbs in its nutritional and cleansing properties.

Vegetable tops contain tens and hundreds of times more proteins, vitamins and microelements than the vegetables themselves. Especially useful spinach. This soup has a very high nutritional value and well cleanses the body. If after it you feel twitches in the liver area, it means that the stones are coming out of you.

Carrot soup with spinach

• 250 ml carrot juice
• 50 gr spinach
• half an avocado
• 6 olives for garnish (optional)
• parsley
• a pinch of salt

Combine all ingredients, except olives, in a blender. Olives and parsley for garnish.

Broccoli soup

• small broccoli
• Tomatoes 2 pcs.
• Bulgarian pepper 1 pc.
• Garlic 2-3 cloves
• Bunch of dill and parsley
• Small bunch of green onions
• seasoning for Korean carrots 1 teaspoon
• Dry bell pepper flakes 2 tbsp. spoons
• Shredded dry seaweed 1 tbsp. spoon
• Juice of a third of a lemon (or 2 tablespoons of natural apple cider vinegar)
• Amaranth oil (cedar, linseed or sesame) 2 tbsp. spoons
• Soy sauce 1 st. spoon
• Water 1.5 cups

Prepared similarly previous recipe. All ingredients are optional.

porridge

Recipe for oatmeal

On one serving is taken:

• 200–300 grams oatmeal jelly,
• three heaping tablespoons of wheat bran,
• a tablespoon of milk thistle powder
• dessert or tablespoon of milk thistle oil (sold in pharmacies) or cedar
• juice of one quarter of a lemon (or one to two tablespoons of natural apple cider vinegar).

I can't promise that you will like this food right away. But then, when the body tastes what kind of miracle it is, and gets used to it, you won’t drag it by the ears - I guarantee it. In general, live food has such a property of influencing the body that when it discovers something useful for itself, it will no longer want to return to something harmful. old habit to eat something "sort of" will not give rest for a long time. But experience will show that nothing good comes of this - only heaviness in the stomach and sheer disappointment.

live oatmeal

• Whole oats without husk (hullless) 100 g
• Seasoning for Korean carrots 1/2 teaspoon
• Milk thistle or cedar oil 1 dess. spoon
• Milk Thistle Powder 1 tbsp. spoon
• Juice of a quarter of a lemon
• Drinking water 200 g

Oats are germinated using the same technology as wheat. Load the sprouts into a blender, add water, grind to a fine fraction. Put in a plate, add seasoning, milk thistle, oil, lemon juice or a tablespoon of apple cider vinegar.

live buckwheat

Sift unheated buckwheat through a colander to remove crushed particles. Soak in shungite water for 2.5–3 hours, put in a sieve or colander, cover with wet gauze in two layers and leave until small sprouts appear. Everything else is similar to the previous recipe.

Oatmeal

Soak coarsely ground oatmeal and raisins overnight (separately).

Prepared for one person:

• ½ cup dry flakes,
• 1 teaspoon raisins
• 1 glass of water.

Place in a blender along with an apple or peach. Add cinnamon to taste. Serve with one of the following ingredients or with everyone:

soaked raisins or apricots; or both; natural honey; pine nuts; sesame milk; almond milk.

Sprouted pea porridge with raisins

• 250 g Sprouted peas
• 100 g Raisins

Cooking method:

Kashi. Some loved them, some didn't. Now that you're a raw foodist, you'll definitely love this raw chickpea porridge that you can make in just a couple of minutes. The costs are zero, and the benefits are the sea!

So, the day before cooking, we need to pour the peas and leave to germinate. Then we wash it thoroughly and put it in a blender, pour water on top and grind until smooth. Dump the porridge into a bowl and add the raisins. Bon appetit!

The dish is designed for 1 serving.

Total cooking time is approximately 5 minutes

Oat muesli

For cooking you will need:

• 1 cup raw cereals
• 1/2 teaspoon cinnamon
• 2 tablespoon pumpkin seeds
• 1 tablespoon raisins
• 2 tablespoon dried blackcurrant
• 1 cup almond milk
• 1 banana
• fresh figs

Cooking method:

Mix oatmeal with cinnamon dried fruits and seeds

I pour almond milk, I go to the shower

after 15 minutes, the oatmeal softens enough, I cut a banana and figs on top

The dish is designed for 1 serving.

Total cooking time is approximately 15.

Oats contain more protein than any other cereal - 12-24%. It is the only cereal that contains a globulin, a type of protein called avenalin, which is virtually identical in quality to soy protein (which is recognized as identical in quality to animal protein). Oatmeal makes excellent milk, as globulins are soluble in water. Almost all oatmeal in the US is made next to wheat, so it is not recommended for people avoiding gluten; oatmeal from Ireland or Scotland is generally purer, while in Finland and Sweden oatmeal production is absolutely pure.

Now I buy oatmeal from a raw food site, but even when I didn’t have such an opportunity, I bought ordinary coarse flakes rolled with steam, and made myself and my mother almost raw oatmeal for breakfast - i.e. I did not cook the cereal additionally, and added fresh and dried fruits with almond milk. I also added ground flaxseed and bran there - in principle, on the basis of them and other seeds, you can also make porridge, without oatmeal at all.

Buckwheat granola

For cooking you will need:

• 3 cups sprouted buckwheat
• 1 glass sunflower seeds
• 1 cup pumpkin seeds
• 2 cup walnuts
• 3 tablespoon poppy
• 3 tablespoon sesame
• 1/4 tablespoon nutmeg
• 1 glass carrot cake
• 2 cup dried white mulberries

Cooking method:

Carrot cake and nutmeg are incredibly tasty in combination with everything else, and in general I think it will be delicious in combination with any nuts. Mulberry can be replaced light raisins.

Buckwheat, sunflower and pumpkin seeds are soaked, germinated for a day. Walnuts soaked for several hours, coarsely ground. Poppy, sesame added just like that. Nutmeg rubbed on a grater. Juice is made from carrots, and cake is added to granola. Everything except mulberry is well mixed in its wet form and dried overnight in a dryer. Then mulberry is added. Eaten with almond milk.

The dish is designed for 3 servings.

The total cooking time is approximately 15 minutes.

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Ecology of consumption. When I lived in a city apartment and thought about life in the estate, I was looking for an alternative to city amenities, I was visited by the question

When I lived in a city apartment and thought about life in the estate, I was looking for an alternative to city goods, I was visited by the question - how to cook regular porridge(buckwheat, wheat, oatmeal, pearl barley, etc.), while not using fire or electricity, that is, do without cooking?

I immediately remembered how my aunt poured beans with water and left them in this form overnight in order to quickly cook soup in the morning (the beans swelled overnight, as a result of which they do not need to be cooked for a long time). I had the idea to do the same with cereals. What was my surprise when the buckwheat soaked in this way was absolutely ready for use, and it did not need to be cooked!

I must say right away that I didn’t quite like its taste (usually I added salt and butter to the porridge), but there was a reason for that - a habit. Switching to a raw food diet a little later and giving up salt and sugar, I appreciated the superiority of such cereals, as I began to vividly feel the taste of each product. while eating buckwheat porridge with salt and butter, we mainly feel the taste of the latter, and not the buckwheat itself.

After experimenting with soaking various cereals, I compiled a table of the minimum time required to cook a particular porridge (minimum soaking time in cold water:

• Buckwheat - 1 hour
• Wheat - 30 hours
• Rye - 12 hours
• Oats - 4 hours
• Barley - 2 hours
• Rice - 70 hours
• Rye, oat, wheat flakes - 5-10 minutes

As you can see, rice is the most difficult to soak. Interestingly, soaked rice cleans teeth (removes plaque), while boiled rice pollutes them (forms plaque).

I want to stop a little on buckwheat. The buckwheat that you buy in the store (brown) is Roasted! In ordinary buckwheat seeds, the outer (black) shell is removed mechanically, after which the peeled buckwheat has a greenish color and taste has nothing to do with store-bought. Now imagine you are buying fried buckwheat, then boil it (and, most likely, more than once, because after a while it is also heated up), as a result, you use twice killed buckwheat!

Soaked cereals remain alive (they can be germinated), they will give you everything useful material without loss, and those welded cannot boast of this - heat treatment kills them and significantly reduces the content of nutrients.

The above plate is correct only at an air temperature not lower than +1°C, because in natural winter conditions at the time of soaking, the water simply freezes - this is another reason to think about food on the estate, whether it is necessary to eat cereals in winter ... But that's another story.

Choose your porridge!

BUCKWHEAT: rich in iron and calcium, B vitamins, contains a lot of easily digestible proteins (therefore, in China it is considered an equivalent substitute for meat). Useful for prevention cardiovascular disease, helps with hypertension, liver diseases, edema. Normalizes digestion and bowel function. In addition, buckwheat contains 8% quercetin, which is considered one of the most powerful natural substances for the prevention and treatment of cancer.

Calorie content: 329 kcal / 100 gr.

CORN: contributes to the improvement of the intestines, contains silicon, which has a positive effect on the condition of the teeth. Another plus is that low-calorie porridge is obtained from corn, which is also able to remove fat from the body.

Calorie content: 325 kcal / 100 gr.

MANNA: contrary to the prevailing stereotype, far from the most healthy porridge. Firstly, it contains a very allergenic vegetable protein gluten, and secondly, it leaches calcium from the body. On the other hand, it is recommended to everyone suffering from stomach diseases.

Calorie content: 326 kcal / 100 gr.

OAT: quite high-calorie, gives an "enveloping" effect. Useful for diseases gastrointestinal tract(gastritis, stomach ulcer, etc.)

Calorie content: 345 kcal / 100 gr.

Barley: normalizes metabolism (for example, in the initial stages of obesity), rich in microelements, vitamins of group B. It helps with allergies, it is recommended for the prevention of anemia.

Calorie content: 324 kcal / 100 gr.

MILLET: removes excess mineral salts from the body, binds and removes fats from the body. Millet is rich in vitamin A, which helps retain moisture in the skin cells and promotes skin regeneration. In addition, porridge contains calcium and magnesium salts, which are necessary for the normal functioning of the heart and blood vessels. One thing is bad - millet is not stored for long (freshness indicator - saturated yellow). If the cereal has turned pale, it means that it has lost the vast majority of its beneficial properties.

Calorie content: 334 kcal / 100 gr.

RICE: the most low-calorie porridge. Contains a lot of vegetable proteins and starch, easy to digest.

Raw porridge. When we hear this phrase, the first picture before our eyes is a hill of dry wheat, rice or buckwheat. And immediately a lot of questions arise: how to cook from raw grain delicious porridge? how to germinate grains why train yourself to eat raw porridge instead of the familiar boiled porridge with butter?

What are the benefits of raw cereal cereals?

Raw porridges made from soaked grains, especially with sprouts, contain live enzymes that facilitate digestion and give the body maximum amount nutrients- proteins, trace elements and vitamins.

How to soak and germinate raw grain?

Raw grains are very easy to cook - for this they need to be soaked properly. The time for which the grain is completely saturated with water will depend on whether the grain is ground beforehand or not.

If you buy pre-ground grains of oats, rye, wheat, they are usually very dry and require more water and more time for soaking. This process usually takes several hours until the grain is ground soft.

If you are using a blender, coffee grinder or food processor with a flouring attachment, then note that the grain must be ground to a coarse grain flour. So raw food porridge, when water is added, will remain in the consistency of porridge, and will not turn into batter. This method requires less time for soaking - a couple of hours, because the grain does not have time to dry out much.

If you decide to soak the grains unground, then you will need to wait 1-2 days, and if you decide to eat the sprouts - up to 5-7 days.

For sprouting, put about a glass of grain in big jar, fill with water and cover with gauze or a thin cloth. Leave to absorb for 24 hours in a dark place. After a day, drain the water and rinse the grains. Put them back in the container: there should be little water so that the grains are moist, but do not sink. Put the jar back in the dark cupboard. Rinse the grains once or twice a day for 4-7 days until they sprout. They can be stored in the refrigerator in an airtight container.

What grains to use for raw cereals?

The best ingredients for raw cereals are oats, rye, wheat, flax and spelt. They are tasty and nutritious. The starch in all these grains becomes soft and pleasant in texture after soaking.

Raw barley has a pronounced sour and bitter taste. Green buckwheat contains a lot of fiber, which, for all its benefits, gives a slimy texture. Corn and rice never become completely soft, even when crushed and soaked for a long time.

People who are allergic to wheat can eat oats, rye or spelt. In this case, it is important to protect the blender or food processor from "contamination" wheat flour and not to buy ready-made chopped oats in the store.

What you need to know when buying cereal for raw porridge?

Try to buy grains in the department organic products. This way you will minimize the use of grains grown with the use of pesticides.

Avoid buying beans in opaque bags. So you are less likely to purchase moldy or old grains.

When buying, pay attention to the contamination of grain with pebbles, motes, seeds. Such grain is not worth buying, so as not to waste time cleaning it.

The grains should not be green, underripe, with black spots - all this can indicate either the immaturity of the grain or infection with fungi.

Keep in mind that grain with a shelf life of more than two years will not germinate well.