Fresh Market Super Veggie Salad Recipe

Fresh Market Super Veggie Salad Recipe

Cucumber with Onion and Tarragon

cucumber with onion

10.30 40 cals

Serves 4

1 cucumber salt and freshly ground pepper 15 g G oz) butter or margarine 30 ml (2 tbsp) chopped fresh tarragon 1 bunch of spring onions, trimmed
and sliced fresh tarragon sprigs, to garnish

onion chopper salad


  • Remove thin strips of skin evenly from all around the cucumber. Quarter the cucumber lengthways and cut into 5 cm (2 inches) chunks. Sprinkle with salt. Leave for 20 minutes, then drain and pat dry.
  • Put the cucumber, butter, tarragon, and pepper to taste into a large bowl and cover. Cook on HIGH for 1 minute, then add the spring onions and cook on HIGH for 2 minutes or until tender. Season with pepper then serves garnished with tarragon.

See Also: vegetable soup

Glazed Vegetable Provencal

glazed vegetable provencal

0.20 £ 90 cals

Serves 4

30 ml (2 tbsp) vegetable oil 1 garlic clove, skinned and crushed * red pepper 1 yellow pepper ż green pepper 1 courgette, trimmed 1 large tomato 50 g (2 oz) mange-tout, trimmed 60 ml (4 tbsp) dry white wine salt and freshly ground pepper Fresh basil, to garnish


  • Remove the core and seeds 1 from the peppers then cut the flesh into thin strips. Thinly slice the courgette. Skin, seed and cut the flesh of the tomato into strips.
  • Heat a browning dish on HIGH 2 for 5-8 minutes or according to the manufacturer’s instructions. Add the oil and garlic for the last 30 seconds.
  • Add the vegetables and stir. Cook on HIGH for 2-3 minutes or until the vegetables are slightly softened. A Stir in the white wine and T season to taste with salt and pepper. Cook on HIGH for 1 minute. Transfer to a serving dish and garnish with fresh basil.

Lentil, Mint, and Yogurt Salad

lentil mint and yogurt salad

0.45 284 cals

Serves 2

100 g (4 oz) green lentils, washed bouquet garni 60 ml (4 tbsp) olive or vegetable oil 30 ml (2 tbsp) lemon juice large pinch of ground allspice salt and freshly ground pepper 45 ml (3 tbsp) chopped fresh mint 4 spring onions 3 large tomatoes 30 ml (2 tbsp) Greek strained yogurt lemon wedges and mint sprigs, to garnish


  • Put the lentils into a large bowl and pour over 900 ml (14 pints) boiling water. Add the bouquet garni, cover and cook on HIGH for 10–12 minutes or until the lentils are just tender.
  • Meanwhile, mix together the olive oil and lemon juice and season with allspice, salt, and pepper. Stir in the mint.
    3 Drain the lentils and stir in the dressing whilst they are still hot so that they absorb the flavor of the dressing. Chill for at least 30 minutes.
  • Meanwhile, trim and chop the spring onions finely and cut the tomatoes into small wedges.
    5 Stir into the chilled lentils and mix together well. Stir in the Season it necessary. Serve chilled, garnished with lemon wedges and mint sprigs.


Lentil and garlic salad: Omit the mint and add 2 garlic cloves, skinned and crushed.

Lentil and fresh herb salad: Omit the mint and add 45 ml (3 tbsp) chopped fresh parsley.

Lentils are a useful pulse to keep in the store Cupboard because they do not need to be soaked before cooking and you, therefore, do not have to remember to presoak them the night before!

Instead of measuring the water for cooking, an alternative method is to pour enough boiling water over the lentils to cover them by about 2.5 cm (1 inch. Always boil the water in a kettle because large quantities are slow to heat up in the microwave cooker.

See Also: brown lentil soup recipe

Baby Carrots with Watercress and Orange

baby carrots with watercress orange

0.15 55 cals

Serves 4

bunch of watercress 450 g (1 lb) whole new carrots, scrubbed 15 g ( oz) butter or margarine 60 ml (4 tbsp) orange juice pepper


  • Wash the watercress and reserve a few sprigs for garnish. Cutaway any coarse stalks. Chop the leaves and remaining stalks.
  • Put the watercress and carrots L in a shallow dish. Dot with the butter and spoon over the orange juice. Season to taste with pepper only.
  • Cover and cook on HIGH for 10-12 minutes or until tender.

Okra with Baby Onions and Coriander

okra with baby onions coriander

0.10|43-64 cals

Serves 4-6

450 g (1 lb) okra 15 ml (1 tbsp) olive oil 15 ml (1 tbsp) coriander seeds, crushed 1 garlic clove, skinned and crushed 225 g (8 oz) baby onions, skinned and halved 60 ml (4 tbsp) vegetable stock salt and freshly ground pepper


  • Trim off the tops and tails of I the okra. Put the oil, coriander, and garlic in a serving bowl. Cook on HIGH for 2 minutes.
  • Add the onions, okra, and stock and mix well together. Cover and cook on HIGH for 5—7 minutes or until the onions and okra are tender, stirring occasionally. Season to taste with salt and pepper and serve hot.

Potato and Leek Ramekins

potato and leek ramekin

0.25 220 cals

Serves 2

1 large potato, weighing about 225 g (8 oz) 1 small leek 45 ml (3 tbsp) milk salt and freshly ground pepper freshly grated nutmeg 1 egg yolk 15 g Goz) butter or margarine 5 ml (1 tsp) poppy seeds


  • Grease and line the bases of / two 150 ml a pint) ramekin dishes with greaseproof paper.
  • Prick the potato all over with a fork, place on absorbent kitchen paper and cook on HIGH for 5-6 minutes or until soft, turning over halfway through cooking.
  • Meanwhile, finely chop the white part of the leek and slice the green part into very thin 4 cm (15 inches) long strips. Wash separately and drain well.
  • Put the white leek into a medium bowl with the milk, cover, and cook on HIGH for 2-3 minutes or until very soft, stirring occasionally.
  • Cut the potato in half, scoop out the flesh and stir into the cooked leek and milk. Mash well together and season with salt, pepper, and nutmeg. Stir in the egg yolk.
  • Spoon the mixture into the prepared ramekin dishes. Cook on HIGH for 2-2, minutes, or until firm to the touch. Leave to stand.
  • Meanwhile, put the butter into a small bowl with the strips of green leek and the poppy seeds. Cover and cook on HIGH for 2-3 minutes or until tender, stirring occasionally. Season with salt and pepper.
  • Turn the ramekins out on to a serving plate and spoon over the leek mixture. Cook on HIGH for 1-2 minutes to heat through. Serve immediately.

Cherry Tomatoes with Pine Nut and Basil Dressing

cherry tomatoes with pine nut basil dressing

0.05 £ 170 cals

Serves 2

15 ml (1 tbsp) olive or vegetable oil 25 g (1 oz) pine nuts 2.5 ml Gtsp) Dijon mustard 2.5 ml ( tsp) brown sugar salt and freshly ground pepper 2.5 ml (tsp) white wine vinegar 225 g (8 oz) cherry tomatoes, cut in halves 15 ml (1 tbsp) chopped fresh basil


  • Put the oil and the nuts in an I medium bowl and cook on HIGH for 2-3 minutes, stirring frequently.
  • Stir in the mustard, sugar, salt, and pepper and whisk together with a fork. Whisk in the vinegar.
  • Add the tomatoes and cook on HIGH for 30 seconds, or until the tomatoes are just warm. Stir in the basil and serve immediately.

100% Raw Vegan

How to Get Started on a Raw Vegan Diet

Raw Vegan Diet

Raw foods made easy on how to simplify and enjoy a raw diet amazing reasons to keep coconut oil in your kitchen benefits of garlic that will surprise you. Homemade probiotics, save money by fermenting vegetables quick and easy raw vegan foods buckwheat granola/ gluten-free cereal/ simple ingredients did the discuss.

raw vegan foods recipe

Raw Foods Made Easy: How to Simplify and Enjoy a Raw Diet

For many people considering converting to a raw foods diet the biggest deterrent is how time-consuming food preparation can be. Because you are not simply emptying a box of pasta into a pot or popping something into the microwave, raw food requires a more hands-on approach; what’s more every single thing you make, you are making from scratch!

The time and effort can certainly be daunting, but if you are serious about eating raw, here are a few basic workarounds that you can implement, saving time and making the process that much easier.

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Stock Up on Staples

A raw food diet requires not only a variety of ingredients but great big quantities of them. When first trying out raw recipes, you may find yourself at the health food store every other day, trying to dig out the raw cacao nibs or kelp.

This gets old really quickly. The best way to get a good start and save time is to keep yourself organized and keep the basics amply stocked. While you will, of course, have to restock fruits and veggies weekly, feel free to buy these in bulk:

  • Nuts- ultimately the kind of nut is your preference, but cashews, almonds, and walnuts are probably most useful.
  • Dates- great raw sweetener for those dessert recipes!
  • Nutritional Yeast- for that “cheesy” flavor and a great vitamin booster
  • Dried seaweed- again, the preference is yours, but some options would be dulse, nori, and kelp
  • Cold-Pressed oils-a a great way to get a healthy fat boost!
  • Dried Herbs-fresh ones are great in the summer, but keeping yourself stocked with a good variety of dried spices will make you happy all year round.

Stop Trying to Make It Pretty

Slicing, dicing and chopping your veggies for the company is all well and good, but when you are cooking for you and your family, there is no reason to spend too much time on presentation.

Throwing veggies in a food processor (or blender) will do the trick just as well; your final product will taste just as good and provide just as much nutrition!

Plan Ahead

This can be a difficult tenet to stick to, but try it and you won’t be sorry. Weeknight work is always a huge bummer and most of us will do everything to avoid it, including sliding back into “easier” cooked foods.

Avoid the temptation and be ready with some delicious raw snacks in the fridge. Take an hour or two of your Sunday and prepare some sauces, butter, and spreads, you will not regret it.

Outfit Your Kitchen

You do not need to shell out the big bucks to make your kitchen raw food ready, but you do need to think strategically and invest in some plan meals ahead of quality kitchen tools. Cutting out everything fancy, here are three things that will see daily use in raw food cooking.

  • Food Processor- Since this is such a common kitchen essential, the price options vary drastically and everyone can find something that fits their price range.
  • Knife Set-Prices vary here too, but quality matters where knives are concerned, so consider spending a bit more for a set that will last longer and serve you better.
  • Spiral Slicer- Seems silly, but this is a handy little gadget that will help you create those zucchini noodles you’ve heard so much about! No need to worry about cost here, a quality slicer will run you no more than $30.
  • For starters on the raw food diet, you may follow our beginner’s articles diet here. Click on prevent diabetes food.
  • There you have it, some basic tips and tricks to give you your time back and keep you on track with raw eating!
  • Once you put these in action, you will find there is very little to complain about while eating beautiful, raw foods.

Top 11 Amazing Reasons to Keep Coconut Oil in Your Kitchen

As a saturated fat, we know some are wary about using coconut oil in their daily diets. But in fact, coconut oil has a different type of saturated fat (called medium-chain triglycerides) that can give you amazing health benefits! Here are our 11 reasons to keep coconut oil in your kitchen for a healthier body and a healthier kitchen!

coconut oil

1) Improves Digestion:

The medium-chain fatty acids in coconut oil do wonders for your digestive system. Taking a spoonful first thing in the morning can help improve your digestive tract’s function for constipation relief, as it acts as a natural laxative.

2) Staves Off Infections:

Individuals who have applied coconut oil to fungus infections, such as athlete’s foot, have found great results. Again, the natural compounds of the oil help attack the fungus to keep it at bay, getting rid of the problem. When digested, it can also fight off harmful pathogens.

3) Improves Cholesterol Levels:

With its high level of lauric acids, coconut oil helps boost HDL levels for better cholesterol-free protein. At the same time, these acids help convert bad cholesterol into a subtype that causes no harm, greatly improving all cholesterol levels in the body.

4) Better Blood Pressure:

Paired with better cholesterol levels, people who use coconut oil daily have also seen improved blood pressure levels. Overall, coconut oil helps reduce the risk of heart disease.

5) Healthier Skin:

As a lotion, the coconut oil helps to lock-in moisture while healing your dry, damaged skin, making it a great alternative to man-made, chemically-based lotions. Some have also seen the coconut oil help fade age or sunspots.

6) Healthier Hair:

As a conditioner, coconut oil’s uses in hair ranges from reducing split ends, healing dry scalps, reducing dandruff, coconut hair mask getting rid of frizzy hair appearances, and even removing or preventing lice.

The oil helps improve the look of your hair as well, keeping it shiny and healthy. In all cases, a little goes a long way, so start with small amounts before adding to your head!

7) Boosts Your Energy Levels:

Many people have found that coconut oil can help with their mental clarity and energy levels, so add a teaspoon to your morning best smoothie maker consumer reports!

8) Helps Reduce The Risk of Alzheimer’s:

Introducing two teaspoons of coconut oil in one’s diet can help improve cognitive function. The ketones in the oil can help improve memory and therefore potentially help reduce the effects of Alzheimer’s on a person’s brain.

9) Has Anti-Inflammatory Properties:

The lauric and capric acids in coconut oil can help soothe inflammation in the body, helping to take away the pain from ailments like arthritis. Used as a rub, it can also soothe rashes and itches and keep things from swelling.

10) Help With Managing Weight Loss:

For those who want to maintain a better weight, coconut oil can be helpful too. For more information see details physical fitness exercises. It can reduce one’s appetite and improve your body’s fat-burning abilities, helping you shed off pounds from your waistline without added exercise.

11) Improves Your Kitchen Wood Counters (And Tables, And Chairs…):

Coconut oil is a well-known alternative to store-bought (toxic) wood polish. The oil helps keep the wood looking healthy and shiny for longer, with a natural look. In addition, you can use coconut oil to condition your wood cutting boards, keeping them cleaner and in better shape. All the more a reason to keep coconut oil in your kitchen!

So how can you start using coconut oil in your raw kitchen? You can add it into drinks and “baking” recipes as a sort of dairy substitute for a creamy effect. For example, our raw cheesecake recipe uses coconut oil for a rich, creamy texture.

Looking for more informative articles like these? You may also check our 7 secrets on how to maintain and regenerate beautiful skin. Coconut oil is also great for homemade beauty products, such as soap bars and lotions, that can help your skin stay healthy. There is a multitude of ways to start incorporating coconut oil into your life today!

Top 7 Benefits of Garlic That Will Surprise You

Garlic is good for you. And not just to chase Vampires away! Many people don’t know that garlic is actually one of the healthiest foods available.

We may be aware of the many vitamins found in a clove despite the fact that it doesn’t require a lot of calories, but its health benefits go way beyond its nutritional value. If you’re looking to emphasize healthy eating in 2014, here are 7 benefits of garlic that will have you run to the store.

benefits of garlic

1) Fighting Disease

Before garlic became a popular food and seasoning option, it was primarily medicine. Ancient cultures around the globe from the Egyptians, Romans, and Greek to the Chinese and Babylonians all used garlic to treat ailments, and you can still take advantage of that today.

A clove is packed with antioxidants, and garlic tea has proven to work well against the colds and coughs so common during this cold season. It’s not often that a delicious seasoning agent also has healing powers, but garlic pulls off the feat.

2) Staying Young Staying Young

Who doesn’t want beautiful hair and clear skin regardless of age? With garlic, you can get both. Garlic is in the onion family, and like its relatives contains a sulfur compound called “allicin” that has been found to effectively treat hair loss.

Furthermore, clove can also be used as an effective acne treatment. Rubbing garlic on your skin or scalp may seem unusual at first, but its effectiveness cannot be denied.

3) Weight Loss & Weight Control

How are you doing with your new year’s resolutions? If you’re like most people, chances are your resolve is beginning to break. Don’t worry, it happens to everyone. But if you’re still looking to get those extra pounds off your body, might we suggest a garlic-heavy diet?

Studies have shown that eating garlic regularly reduces both your weight and fat stores, making it not only effective for the present but also more difficult to gain the weight back in the future.

4) Staying Healthy

What are you worried about in your life? Do you have high cholesterol, high blood pressure, or a family history of Alzheimer’s Disease or dementia? As it turns out, garlic helps prevent all of these undoubtedly scary worries.

In fact, it can lower your cholesterol by up to 15 percent, while helping your body fight oxidation damage – damage to your cells that accelerates aging and can lead to dementia.

Meanwhile, studies have found that people with high blood pressure exposed to a garlic diet saw their blood pressure normalize consistently.

5) De-Icing Powers

It’s cold out in most parts of the country right now, and thousands of people are trying to keep their sidewalks and driveways clear of snow and ice.

Have you tried garlic salt? A town in Iowa did, with great success. As it turns out, garlic acts as a de-icing agent, effectively melting the snow wherever it’s applied.

6) A Natural Pesticide

Of course, the many benefits of garlic don’t stop once it gets warmer outside. If you’re a fan of growing your own vegetables, garlic can also be a great asset for your gardening hobby.

As it turns out, it’s the key ingredient for a non-toxic pesticide that keeps bugs away without damaging the plant or anyone eating it. The key to remember: humans like it, bugs don’t.

7) Keeping Mosquitos Away

Speaking of bugs: garlic also keeps mosquitos away! Rubbing garlic on your exposed skin has been shown to be effective, but even keeping some cloves of garlic close by helps prevent you from being stung on an otherwise beautiful summer evening. Blood-sucking creatures don’t like garlic! Who knew? And you thought we weren’t going to mention vampires…

You see garlic is really beneficial to us humans, and we can use them in so many ways. I would like to share with you another good thing to prevent cold and cough this season aside from garlic, it’s lemon you may check this one. So make sure you have plenty of garlic in your household, as this will help eliminate bugs as well.

Homemade Probiotics, Save Money By Fermenting Vegetables Quick & Easy

Eating fermented vegetables can be a life-changing experience as you notice your moods, health, and digestion improve. I remember in the past I suffered from severe hay fever and skin allergies.

I was also told that I had candida which is the ‘not so good’ bacteria overpowering the good ones in the gut. This was the time I knew I had to make some radical changes and take responsibility for my health and well-being.

fermenting vegetables

Benefits of Eating Fermented Foods

Fermented foods like Kombucha, cultured vegetables, kefir, and nut seed cheeses are extremely delicious and also rich in healthy bacteria that are necessary for good health. The benefits of eating fermented foods are endless but here are some important reasons to get you started.

  • Our gut has been named our second brain, when we eat fermented foods we can increase the good bacteria in our gut and start to trust our gut instincts more.
  • Our gut manufactures about 95% of our body’s serotonin which is known as the happiness hormone. If our gut lacks good bacteria, we start experiencing depression and anxiety.
  • Fermented foods are also rich in enzymes and can increase the vitamin content of the vegetable. For example, Microbial cultures create B vitamins like folic acid, niacin, thiamine, etc.

The best part about culturing your own vegetables is that it is inexpensive and so easy to do. All you need is a jar, a vegetable (i.e. cabbage), salt, and clean water (spring, mineral, filtered, or distilled water).

Always use organic different vegetable soups when fermenting and unchlorinated water.

Fermented Butternut Squash Recipe


  • 1/2 butternut squash (shredded)
  • 1 tablespoon of sea salt
  • 1/2 liter water (filtered, bottled water, distilled, etc.) NO tap water


  • Use a mandolin or knife to cut the pumpkin into thin long slices. Reserve two larger pieces to seal at the end.
  • Soak the pumpkin slices along with the salt and water in a bowl for 10 mins. Massage the pumpkin with the saltwater for about 5 mins to start the fermentation process. This step is optional.
  • Put the pumpkin in a glass jar and keep pressing downward with your fist or a wooden tool so that no air enters between each layer
  • Pour the saltwater in the jar containing the pumpkin until it reaches the brim and covers the vegetables
  • Place the two larger pumpkin pieces on top of the pressed down pumpkin but make sure they are soaked under the saltwater.
  • Seal tightly and place in a dark place between 3 to 7 days. Try the pumpkin after 3 days and continue to let it ferment until it reaches your desired acidity taste.
  • I usually add a plastic bag underneath the jars because as the bacteria are growing in the vegetable, and the vegetables themselves are also producing water. It means that eventually, it will create so much pressure that the water will start to seep out of the lid

To make sauerkraut, use cabbage and follow the same steps as with the fermented pumpkin. Enjoy!

Raw Vegan Buckwheat Granola/ Gluten-Free Cereal/ Simple Ingredients

This is one of my favorite breakfasts and it’s quite easy to prepare once you get the hang of it. I usually make my raw vegan buckwheat granola in my £40 dehydrator which I purchased from Amazon. This is how you can get the fluffy, crunchy, granola-like texture.

However, if you don’t have a dehydrator sitting on your kitchen counter (taking up all of the space in your kitchen), then bake the granola in the oven for 3 ½ -4 hrs at 175°F (80°C) or until it dries.

raw vegan buckwheat granola

I usually have buckwheat granola at weekends when I have more time to soak my buckwheat and seeds, as well as dehydrate them. I tend to make big batches (see ingredients below) so that I can store them in the fridge for later use.

The buckwheat granola will keep fresh and crunchy in the fridge for about 2 weeks so it can be a great snack and breakfast cereal.

Buckwheat is a complete protein. It is filled with antioxidants, prebiotics, and fiber; plus, it is easy to digest and doesn’t cause bloating, gas or indigestion. Just be sure to rinse your buckwheat very well after soaking them to remove the slimy part of it which can be indigestible.


  • 2½ cups buckwheat groats soaked for 4 hours or more.
  • 3 medium apples chopped
  • ¼ cup goji berries or raisins
  • 2 tbsp. coconut flakes, sunflower, pumpkin seeds (optional)
  • 2 tablespoons ground cinnamon
  • ½ teaspoon of sea salt
  • ¼ cup plant-based milk (nut milk or rice milk – to help blend the wet ingredients)


  • Pulse diced apples in the food processor until they are chunky.
  • Add nut butter, sweetener, and coconut oil. Add plant milk and blend till well mixed.
  • Hand-stir buckwheat, cinnamon, and salt together. This will help to coat them in the cinnamon, distributing the flavor.
  • Pour the contents from the food processor over the dry ingredients and stir until buckwheat is well covered.:5) Add the goji berries, sunflower and pumpkin seeds in the mixture and stir.
  • Spread mixture evenly onto non-stick flex dehydrator sheets or lined parchment paper. The mixture should be no more than 1/2-inch thick, the thinner you spread the mixture the quicker it will dry.
  • Dehydrate at 105 degrees for 10-14 hrs. You can try putting them in the oven but I am not sure how they will turn out.
  • I keep mine well-sealed, this will keep fresh for 2 weeks in the fridge.

Why it’s Not About Being 100% Raw Vegan

Often times, people that are part of the 100% raw vegan lifestyle seem to think that anyone who isn’t following that lifestyle is not living “right”. We often get criticized because we occasionally have eggs or goats’ milk cheese.

100% Raw Vegan

I want to emphasize that what is far more important than religiously following a 100% raw vegan diet is that you eat well, and eat healthfully – primarily fruits and vegetables and organic whenever possible.

Some people may get well adjusted to the raw food diet or vegan diet and may find it easy as pie to include food items that are 100 % healthy in their daily lifestyle.

These people are aware of the varied health benefits that are provided by raw and vegan food. However, there is also a section of the population that continues to struggle in a quest to eat healthily and live a fit lifestyle.

These are eggs 300×221 Why it’s Not About Being 100% Raw Vegan 100% of the Time the people who are torn between their current lifestyle choices and the type of lifestyle that they should be ideally adopting.

Raw Vegan on The Time

Some people believe that going vegan is the best way to live your life. However, most people may think otherwise. Although consumption of meat should be avoided, it is alright to eat eggs occasionally.

Eggs are a great source of protein and regular consumption of eggs is healthy for your body and so we occasionally eat eggs. Also, you must not hesitate to drink milk and consume milk products unless you suffer from a condition that forbids you from the consumption of such products.

The simple reason for this is the fact that in most cases, humans are not naturally born vegans or raw food eaters. They have been consuming meat and other such products for the most part of their lives.

Therefore, while it is important that you restrict yourself from consuming meat products, it is completely alright to consume eggs along with milk and milk products occasionally. It does not matter whether you are a perfectionist or still struggling to adopt the raw vegan diet, some important things that you should always abstain from are harmful food products like those rich in gluten and sugars.

100% Raw Vegan

Processed foods are the greatest examples of foodstuffs that are loaded with sugars and gluten. Additionally, regular consumption of alcohol, smoking, and coffee can organic 300×207 Why it’s Not About Being 100% Raw Vegan 100% of the Time do you more harm than good and must, therefore, be avoided as much as possible.

Consumption of drugs can not only harm your physical health but can also affect your mental balance in the long run. You do not need to be a raw vegan to follow these principles.

The simple logic of choosing organic fruits and vegetables over the ones that have been sprayed heavily with chemicals such as pesticides and insecticides can go a long way in ensuring that your health is maintained.

The raw food and vegan diet are extremely helpful for the body. You may not realize it and you may also not take it up in a serious manner. Going vegan only for a couple of weeks does not improve your health.

Going vegan or eating raw food is not a diet choice, it is a lifestyle choice and it should be altered in a way that you include it as part of your daily activities, like brushing teeth or sleeping. Therefore, it is important to eat healthily rather than to just go vegan or eat raw food for the trending tag.

Get Started on a Raw Food Diet

Bringing about a change in your existing lifestyle is not a very easy task. This is true with your diet as well. It’s easy to get stuck in a rut especially if you don’t have the important tools to get started on a raw food diet.

raw food diet

You get so absorbed and used to your present way of living that you want to do little to make any drastic changes. The most important aspect of your everyday life is food. You may not realize it but you eat a great deal of junk on a daily basis without any guilt.

Ceramic knife 300×225 Important Tools to Get Started on a raw food diet. However, you must make it a point to take some time out from your busy schedule to understand your body and its needs.

Your body is screaming for help. It needs nourishment and good food to keep the systems within your body running smoothly. If your nose scrunches up automatically at the sound of raw food, the following 3 tools will enable that you stick to the raw food diet without giving up.

Eventually, your body will show the glorious results and your mind will adjust with the food. So, what are the three most important tools to get started on a raw food diet?

1.) Knives:

You may find it trivial but having a good set of knives is considered as one of the important tools to get started on a raw food diet. It is essential that you choose ceramic knives over metal ones.

The difference between the two is not very drastic but ceramic knives are far too sharp compared to the metal ones.

It always pays well to invest in a good, expensive and branded set of ceramic knives. You can use any knife for that matter; the material does not really make a very significant difference.

2.) Blender:

If you want to survive for long on raw food, it is always advisable that you invest in a good quality blender. Blenders can be used to make a wide variety of raw food delicacies. (Check this content: blender food processor combo)

For people who are not very big fans of raw foods, this blender is a perfect tool for you. If you thought that smoothies, ice creams, milkshakes, sauces, and dressings taste good only when they have processed ingredients in them, try making the smoothies and juices with your raw foods.

You will be surprised to know that these raw foods taste amazing too. However, some people may think that buying cheap blenders is better than buying expensive ones.

However, think about it; would you invest a good amount at the start for an expensive blender or would you rather keep replacing parts of a cheap blender making it cost more than the branded one? Choose wisely.

3.) Recipe books:

One of the important tools to get started on a raw food diet is getting gourmet recipe books and looking up recipes online for your raw foods. You can make raw pizzas, pasta, cookies, cakes, and everything else that you crave with raw food.

I am happy to share many of the recipes we eat as a family every day in our book The Best Raw Food Recipes. You will find many delicious and nutritious treats in this book.

These tools are the bedrock of a raw food diet. As with anything, if you don’t have the proper tools, you will have a much more difficult time being successful!

How To Get On A Healthy (Raw Food) Diet Even If Your Partner Is Totally Against It

It may not always seem like it but it is possible to get on a healthy (Raw Food) diet even if your partner is totally against it. Women are more prone to adapt to a healthy diet as compared to men.

healthy raw food diet

They are often concerned about the family’s well being and living a more healthy life. However; sometimes this becomes difficult especially if your partner is against your choice and prefers his traditional meals.

How To Get On A Healthy (Raw Food) Diet Even If Your Partner Is Totally Against the best way to get on a healthy (Raw Food) diet even if your partner is totally against it is to not force your partner to eat what you eat and believe it is healthy.

Do not start to fight with your partner over eating healthy since this will only add conflicts within the family and create chaos. Your partner is entitled to their own views and if they do not want to adapt to a raw food diet it’s best not to act too pushy.

If you believe the diet you’re following is a good and healthy option, and you want to get on a healthy (Raw Food) diet even if your partner is totally against it then stick to your choice and practice it, even if you have to do it on your own.

You need to attack your partner by his taste buds. Don’t talk too much about raw food as it doesn’t sound very appealing. The best thing you could do is create a really tasty raw food meal for your partner without telling them what it is.

Healthy Raw Food Diet

Since raw food is usually judged by its name; don’t talk about what the dish is until your partner eats it and likes the taste. Include small portions of raw food in your daily diet without talking too much. If your partner likes it increase the quantities gradually. Let your partner take time to get adjusted to the raw food diet and like it with an open mind.

The chances of your partner liking raw food without knowing what it is, are higher as compared to him knowing what he is eating. It will be easier to get on a healthy (raw food) diet this way. Make delicious raw food meals and present them to your family. Try making raw food pasta, pizzas and anything which your family might like.

The most important part of how to get on a healthy (Raw Food) diet even if your partner is totally against it is to give them time. Let them take their time to adjust to the change you have made in your lifestyle. Every raw food beginner needs time. Give yourself time to understand the raw food diet and how much you like it. Practice it for a while and try not to convince people to adapt to the diet just because you have chosen it.

You need to impress upon the family that raw food does not necessarily mean bland and bad tasting food. Create tasty meals to impress the family and slowly explain why the meal was healthy and why its a good choice instead of traditional food patterns.

Understand your family needs time to get used to the entire concept of raw food. So give it time and you will find your answer on How to get on a healthy (Raw Food) diet even if your partner is totally against it.

salad recipe

How to Make Vegetable Salad Step by Step

Vegetable Salad (Step by Step)

You personally research within this article that I found that the salad recipes go into great detail. How to make vegetable salad step by step. Cabbage Salad Thai Style, Hot and Tock Chicken, Crab Salad with Crispy Noodles Recipe, Burmese Hand-Tossed, Bean Curd, and Cucumber, Potato and Glass Noodle, Burmese Daikon Salad, Thai Seafood and Chinese Broccoli in the Kitchen. The details are given in this regard

Usually, the main ingredients are brought into the kitchen weighed from the market. The rest of the ingredients often bought in quantities for a week or month requirement, are in volume measures.

This will ease in cutting down your cooking time, getting the ingredients from your cabinet stock with the help of measuring cups and spoons.

how to make salad recipe

Cabbage Salad – Thai Style Recipe

A delicious way of using cabbage in a salad, although other greens may be used such as broccoli, beansprouts, Chinese cabbage, and cauliflower. learn more about Mexican rice

cabbage salad

Ingredients :

  • 1 piece Small cabbage, shredded
  • 120 ml Coconut milk
  • 3 tbsp Peanuts, roasted and coarsely chopped
  • 2 tbsp Vegetable oil
  • 3 tbsp Lime juice
  • 2 tbsp Fish sauce
  • 2 pieces Large red chilies, seeded and finely strip-cut
  • 6 cloves Garlic, finely sliced
  • 6 stalks Shallots, finely sliced
  • Grated rind of 1 lime

Method :

  • Prepare to dress beforehand by combining coconut milk, fish sauce, lime juice, and lime rind, then set aside.
  • Heat oil in a wok or a pan and stir-fry garlic, shallots, and chilies until the shallots are brown and crisp, remove and set aside.
  • Prepare boiling water with a pinch of salt and blanch cabbage for approx. 2 – 3 minutes, drain and transfer to a bowl.
  • Stir the dressing into the cabbage, toss and mix well. Transfer the salad to a serving dish and garnish with fried shallots mixture and the chopped peanut.

Hot And Sour Chicken Salad Recipe

A warm salad with the chicken meat marinated in a spice mixture and the flavor enhanced by small pickled cucumbers called gherkins. [See details low-fat baked chicken]

chicken salad recipe

Ingredients :

  • 2 pieces Chicken breast fillet, skinned
  • 120 g Bean sprouts
  • 2 head Chinese leaves, roughly shredded
  • 2 piece Red chili, seeded and finely chopped
  • 1 cm fresh root ginger, peeled and finely chopped
  • 1 clove Garlic, finely chopped
  • 2 Carrots (medium) cut into thin sticks
  • 1 piece Red onion, cut into fine rings
  • 2 pieces Large gherkins, sliced (garnish)
  • 4 tbsp Vegetable oil
  • 2 tbsp Fresh coriander leaves, chopped
  • 2 tbsp Fish sauce
  • 1 tbsp Peanut butter
  • 2 tbsp Rice or white wine vinegar
  • 1 tsp Sugar
  • 1/2 tsp Salt

Method :

  • Slice the chicken thinly, place in a shallow bowl and set aside.
  • Grind chili, garlic, and ginger in a mortar with a pestle.
  • Add the peanut butter, coriander, sugar, and salt.
  • Add 2 tablespoons of the oil, vinegar and fish sauce.
  • Work the spice mixture into the chicken and leave to marinate for at least 2 – 3 hours.
  • Heat remaining oil in a wok over medium heat and add the chicken and fish sauce and cook for approx. 10 minutes, turning the meat occasionally.
  • Arrange the Chinese leaves, bean sprouts, carrots, onion rings, and gherkins decoratively on a shallow plate and serve the chicken arranged on the salad.

Alfalfa Crab Salad With Crispy Noodles Recipe

The alfalfa sprouts and the fried noodles combine to give this salad a unique flavor.

crispy noodles recipe

Ingredients :

  • 50 g Chinese rice noodles
  • 2 Dressed crabs or 150 g white crab meat
  • 115 g Alfalfa sprouts
  • 1 piece Small iceberg lettuce
  • 4 sprigs Fresh coriander, chopped
  • 4 sprigs fresh mint, roughly chopped
  • 1 piece Tomato, skinned seeded, and diced
  • Vegetable for deep-frying

Sesame Lime Dressing

  • 2 piece Red chili, seeded and finely chopped
  • 2 piece Stem ginger in syrup, cut into strips
  • 3 tbsp Vegetable oil
  • 1 tbsp Sesame oil
  • 2 tsp Stem ginger syrup
  • 2 tsp Soy sauce
  • Juice of half a lime.

Method :

  • Prepare the dressing by combining all the dressing ingredients in a bowl and mix well.
  • Heat sufficient oil in a wok to 1900C / 3750F. Plunge noodles swiftly but gently, one handful at a time, until crisp. Immediately lift out and drain on a kitchen paper.
  • Flake the white crab meat into a bowl and mix well with the alfalfa sprouts.
  • Put the lettuce, coriander, tomato, and mint in a serving bowl, pour over the dressing and toss lightly.
  • Place a nest of noodles on top and finally add the crab and alfalfa sprouts.

Burmese Hand-Tossed Salad Recipe

Burmese Hand Tossed Salad

Main Ingredients

  • 300 g Pressed beancurd cakes, soaked
  • 200 g Fresh egg noodles, blanched
  • 160 g Cucumber, peeled and shredded
  • 150 g Green papaya, shredded
  • 80 g Transparent vermicelli, soaked 2 min. and boiled 3 min.
  • 80 g Bean sprout, blanched
  • 75 g Cooked rice
  • 20 g Cabbage, shredded
  • 60 ml Oil for deep-frying
  • 4 pieces Small potatoes, peeled and cubed
  • 1 piece Large red chili, finely chopped
  • 1 piece medium tomato, peeled and chopped

The Garnishes

  • 4 tbsp Dried shrimps, soaked and blended to powdery fluff
  • 3 tbsp Roasted pea flour
  • 4 tbsp Fish Sauce
  • 3 tbsp Tamarind pulp, soaked in 125 ml water
  • 2 tbsp Chili flakes
  • 3 tbsp Peanut oil
  • 3 tsp Sugar syrup
  • 12 cloves Garlic, finely sliced
  • 3 pieces Bird’s-eye chilies
  • 1 piece medium onion, finely sliced
  • Coriander leaves, approx. 1/2 cup.

Method :

  • For the main ingredients:
  • Boil potatoes till done.
  • Drain beancurd cakes and dry with a paper towel.
  • Slice each in half, then cut each half into 9 pieces to yield 36 cubes.
  • Heat oil in a wok, add beancurd and deep-fry over medium heat till golden.
  • Remove with a slotted spoon and set aside.
  • Knead chilies into cooked rice to give it color.

For the garnishes:

  • Heat oil in a wok, fry onion, and garlic till crisp, then remove and set aside, retain the oil.
  • Saute chili flakes in a separate bowl by spooning the retained hot oil over it. Set aside.
  • Stir and strain tamarind water, discard solids, then add birds-eye chili and sugar syrup to the tamarind water and set aside.
  • To serve, arrange all main ingredients on a large plate and each of the garnishes above in individual bowls. Take a small handful of each item from the main ingredients, then sprinkle on a little of each of the garnishes and mix well by hand.

Bean Curd and Cucumber Salad Recipe

A nutritious and refreshing salad with a hot, sweet and sour dressing that is ideal for a buffet.

spicy cucumber salad

Ingredients :

  • 1 piece medium cucumber
  • 1 square Fresh bean curd
  • 120 g Bean sprouts, trimmed and rinsed
  • Oil for frying
  • Pinch of salt

The dressing

  • 1 piece Small onion, grated
  • 2 cloves Garlic, crushed
  • 3 tbsp dark soy sauce
  • 2 tbsp Rice wine
  • 2 tsp dark brown sugar
  • 1/2 tsp Chili powder
  • A pinch of salt
  • Celery leaves to garnish

Method :

  • Trim off the cucumber ends and cube the cucumber, then sprinkle with salt and set aside.
  • Heat oil in a wok and fry the bean curd on both sides until golden brown. Drain on absorbent kitchen paper and cut into cubes.
  • Prepare the dressing by blending together the garlic, onion and chili powder, then stir in the soy sauce, rice wine, and salt to taste.
  • Just before serving, rinse the cucumber under cold running water, then drain and dry thoroughly.
  • Toss the cucumber, bean curd, and bean sprout together in a salad bowl and pour over the dressing.
  • Garnish with the celery leaves and serve the salad as soon as it is ready.

Tip: Bean sprouts come from mung beans and are easily grown at home on damp cotton or in plastic bean sprouts. They must be eaten when absolutely fresh, so when buying from a shop check that they are crisp and are not beginning to go brown or soft. Consume within a day or two.

Potato And Glass Noodle Salad Recipe

glass noodle salad sesame ginger dressing

Ingredients :

  • 2 pieces Medium sized potatoes, peeled and cut into 8 parts
  • 170 g Glass noodles, soaked in hot water until soft
  • 1 piece Onion, finely sliced
  • 4 stalks Spring onions, finely sliced
  • 5 tbsp Lemon juice
  • 4 tbsp Vegetable oil
  • 4 tbsp Gram flour
  • 3 tbsp Fish sauce
  • 1 tsp ground turmeric
  • 1 tsp grated lemon rind
  • Salt and black pepper

Method :

  • Cook potatoes in boiling water for 15 minutes until tender but firm, drain and set aside.
  • Cook noodles in boiling water for 3 minutes, drain and rinse under cold running water.
  • Heat oil in a wok, add onion and turmeric and fry until golden brown, then drain the onion and reserve the oil.
  • Heat a small pan and add the gram flour and stir constantly for approx. 4 minutes until it turns light golden brown in color.
  • Combine the potatoes, noodles and fried onion in a large bowl, then add the reserved oil and the toasted gram flour with the lemon and juice, fish sauce and spring onions.
  • Mix together well and adjust the seasoning to taste if necessary and serve immediately.

Burmese Daikon Salad Recipe

An easy-to-prepare dish that can be eaten as a starter or as an accompaniment to curries and Asian rice recipes for dinner.

daikon salad recipe

Ingredients :

  • 1 piece Large daikon radish (long white oriental radish) about 450g, finely sliced
  • 9 cloves Garlic, finely chopped
  • 1 piece Small onion, sliced
  • 3 tbsp Peanut oil
  • 3 tbsp Rice vinegar
  • 2 tbsp Peanut
  • 2 tbsp Coriander leaves, chopped
  • 3 tbsp Sugar
  • 1 tbsp toasted sesame seeds
  • 1 tsp Salt
  • 1tsp Fish sauce

Method :

  • Mix rice vinegar, salt, and sugar in a bowl and whisk until salt and sugar are dissolved.
  • Add the radish, tossed and chill for 15 minutes.
  • Soak the sliced onion in cold water for 5 minutes and drain.
  • Fry chopped garlic in oil over high heat until golden, then remove with a slotted spoon and drain on paper towel.
  • Dry-fry the peanuts in a wok and grind finely.
  • When ready to serve, remove the radish mixture from the chiller and drain any excess liquid.
  • Add remaining ingredients and toss well.

Thai Seafood Salad Recipe

This fish and seafood salad with chili, lemongrass, and fish sauce is light and refreshing.

Thai seafood salad recipe

Ingredients :

  • 227 g White fish meat
  • 226 g Raw shrimps
  • 226 g Raw, ready-prepared squids
  • 8 pieces Scallop, shelled
  • 3 tbsp Olive oil
  • Small mixed lettuce leaves and coriander sprigs to serve

The Dressing

  • 5 cm Lemongrass stalk, finely chopped
  • 2 pieces Small fresh red chilies, seeded and finely chopped
  • 2 stalks Shallots, thinly sliced
  • 3 pieces Kaffir lime leaves, shredded
  • 4 tbsp Fish sauce (nam pla)
  • 3 tbsp Lime juice
  • 2 tbsp Rice vinegar
  • 2 tsp Caster sugar

Method :

  • Slit open the body of the squids, score the flesh, then cut into square pieces.
  • Peel and de-vein shrimps and rinse in running water and drain well.
  • Remove the dark beard-like fringe and tough muscle from the scallops.
  • Cube the fish meat.
  • Heat wok, add oil and swirl it around, then add the shrimps and stir-fry for approx. 2 minutes or until shrimps turn pink. Transfer to a bowl.
  • Stir-fry the squid and scallops for approx. 1 minute or until opaque and add to the shrimps.
  • Stir-fry the white fish meat for approx. 2 minutes, remove and add to the other seafood, reserve any juices left in the wok.
  • Combine all the dressing ingredients in a small bowl with the reserved juices from the wok and mix well.
  • Pour the dressing over the seafood and toss gently.
  • Arrange the lettuce leaves and coriander sprigs on four individual plates and divide the seafood in equal portion and serve immediately.

Tip: It is vital to ensure that the shrimps are cooked properly and under-cooked shrimps can carry infection.

Fresh Vegetables in the Kitchen Chinese Broccoli

Chinese broccoli has more in common with purple sprouting broccoli than the plump, tight heads of Calabrese broccoli familiar to Western shoppers.

chinese broccoli

The Chinese version has long, slender stems, loose leaves and can be recognized by the tiny white or yellow flowers in the center.

Aroma & Flavor…

As its Chinese name, gailan (mustard orchid) implies, Chinese broccoli belongs to the same family as mustard greens, but is more robust, both in terms of texture and of taste. These are a definite cabbage flavor.

Culinary Uses…

Every part of this delicious vegetable is edible – the flower, leaves and stalk – and each part have its own individual flavor and texture.

Chinese broccoli is often served on its own as a side dish, but it can also be combined with other ingredients that have contrasting colors, flavors, and textures.

Preparation & Cooking Techniques…

The tough outer leaves are usually discarded as well as the tougher outer skin on the stalk section of the vegetable.

Leave each stalk whole if it is to be served on its own, or cut into two or three short sections if it is to be cooked with other ingredients. For more information author cookbook advice Audrey John

Before stir-frying, it is usual to blanch the vegetable briefly in salted boiling water or in stock, which will enhance the flavor.


Chinese broccoli will keep for only two to three days even if it is fresh when bought. After that, the leaves will start to wilt and go yellow, and the stalk is liable to become tough.

For best result, wrapped the vegetable in slightly damp kitchen paper and store in the vegetable compartment of the refrigerator.