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DIETARY CHOICES PLAY AN IMPORTANT ROLE IN REDUCING CANCER RISK
Tired of Cooking? Try a Raw Diet
The host and co-producer of radio’s Alive & Well with Michelle Harris, is passionate about getting us all on the path to healthy living. Her AmericanLife TV Network show features such segments as celebrity health and beauty, herbal remedies and diet tips.
One particularly popular trend, Harris finds, is the raw-foods diet. “It takes off weight amazingly fast,” she says, “and keeps skin glowing.” She finds that the fiber in raw fruits and veggies fill you up so you don’t need to eat as much, and she adds that, “Raw produce also offers a nutritional pick-me-up with enzymes beneficial to digesting your food.” She even champions the great protein found in raw nuts and seeds, where you get essential fatty acids that your body needs.
Still, Harris finds that most 100-percent, raw-food diets can be too time intensive for most people. With her 60percent raw diet, you can reap many of the benefits of the full-on version, while maintaining your hectic schedule. The diet also cuts back on bad-for-you refined sugars and flours and is rich in anti-oxidants that fight cancer-causing free radicals.
So, if you’re ready to sample the raw-food buffet, here’s a sample menu. On this diet, feel free to eat all the fresh fruits and vegetables you desire, and go for organic whenever possible.
| BREAKFAST
(Choose one daily)
|
LUNCH
(Choose one daily)
|
SNACKS |
DINNER |
EVENING TREAT |
Berry Smoothie
- 1 cup almond or soy milk
- 1 scoop vanilla-enriched soy or vegetable-protein powder
- 1 frozen banana
- Cup of unsweetened frozen strawberries or blueberries
Blend together
Orange dream Smoothie
- C vanilla almond or soy milk
- Cup orange juice
- C unsweetened frozen peaches
- 1 frozen banana
Blend together
Granola with fresh fruit
- C granola topped with almond or soy milk
- 1 cup of fresh berries or fruit of your choice
English Muffin
- 1 sprouted grain English muffin topped with
1T peanut butter or almond butter
- 1 cup fresh fruit
Fruit and Yogurt
- 1 cup soy yogurt
- 1 cup fresh fruit
- 1 T flax seeds
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Avocado Salad
- 1 cup fresh spinach
- Ripe avocado (cut into strips)
- Thinly sliced red onion
- Sections of one orange or two tangerines
- Two pieces of cooked veggie bacon crumbled into bits
- 1 T sliced almonds
Top with low-calorie vinaigrette of your choice
Serve with 3 pieces of veggie turkey
Refreshing Gazpacho(makes 4 to 6 servings)
- 4 medium tomatoes, chopped fine
- 1 small green pepper, chopped fine
- 1 small yellow pepper, chopped fine
- Cucumbers, chopped fine
- Red onion, chopped fine
- 1 clove of garlic, minced
- 2 t oregano
- 1 T fresh parsley, chopped fine for garnish
- 1/1/2 t dry mustard
- Dash of hot sauce like Tabasco (more if you like it hotter)
- 1 T olive oil
- 2 T red wine vinegar
- 24 oz of tomato vegetable juice
Combine all ingredients and refrigerate overnight.
Serve with a Soy Turkey-Club Sandwich:
- Two pieces of sprouted grain or whole wheat bread
- 1T veggie mayonnaise
- Veggie bacon
- Lettuce
- Tomato
Taco Salad
- 1 cup shredded romaine
- Carrots, shredded
- Red pepper, chopped
- Jicama, chopped
- Cup meatless chili (such as Boca Meatless Chili) or black beans with chili seasoning
- 3 T shredded soy or almond cheese
- Fresh avocado
- 4 flaxseed tortilla chips (such as Trader Joe’s brand)
Dressing
- 1 t olive oil
- 2 T lime juice
- Pinch of chili powder
Combine ingredients for dressing and whisk. Mix together veggies and toss with dressing. Top with chili, soy cheese and avocado. Garnish with flaxseed tortilla chips.
Perfect Pita
- 1 whole-wheat pita pocket
- Romaine lettuce, shredded
- Carrot, shredded
- Bean sprouts
- Fresh broccoli, chopped
- Cauliflower, chopped
- Fresh zucchini, chopped
- 3 veggie chicken or turkey slices
- 2 t vinaigrette dressing
- 1 t sunflower seeds
- avocado, chopped
Add ingredients to pita and drizzle dressing over it.
Serve all lunches with a piece of fresh fruit and a glass of enriched soy milk.
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- 5 Flax crackers
- Cup hummus
- 1 apple with 2 T unsweetened, non-hydrogenated peanut butter
- Banana ice cream (Peel, slice and freeze ripe bananas, put through juicer, food processor or blender and add a favorite flavor, such us unsweetened coco. Blend to make a wonderful, sugar-free “ice cream” dessert. You can also add frozen fruit such as strawberries or blueberries to make a fruit flavored dessert.)
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Veggie Chicken Parmesan
- 1 veggie chicken cutlet
- 1 slice soy cheese
- Cup spaghetti sauce
Heat veggie cutlet, top with warm spaghetti sauce and cheese
Serve with Zucchini Slaw
- 1 zucchini, cut into matchstick-sized pieces
- 2 T pine nuts
- 3 sun-dried tomatoes, sliced
- 2 T vinaigrette
Combine and toss
Veggie Salisbury Steak
- 1 “beef style” veggie burger, such as a Boca Burger or Morningstar Farms
- Sliced onion
- 2 T vegetarian brown gravy
Grill onion and heat the burger. Top burger with the grilled onion and gravy.
Serve with Apple and Jicama Salad (Makes 2 servings)
- One crisp apple, thinly sliced
- 1 cup jicama, thinly sliced
- Cup red and yellow peppers, thinly sliced
- Cup red onion, thinly sliced
- 1 T currants
Dressing
- 1 T olive oil
- 3 T apple cider vinegar
- 2 t agave nectar (for sweetness)
Combine all fruits and vegetables. Wisk together olive oil, vinegar and agave nectar. Add to salad, toss and serve.
BBQ Treat
- One package veggie BBQ Ribs from Gardenburger
Serve with Tahini Carrot Salad
- 1 c carrot, shredded
- Stalk celery, finely chopped
- 1 small shallot, finely chopped
- 1 t raisins
- 1 T almonds, shredded
Toss with Tahini salad dressing and almonds
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- Hot or cold, sugar-free, decaffeinated soy chai latte
- Hot chocolate almond or soy milk
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