Raw Foods Diet & Nutrition

The raw foods diet is a diet comprised of raw, uncooked and unprocessed, mostly organic fruits, nuts, seeds, grains, and vegetables. Some raw foodists incorporate raw meats and raw cheeses and milks and eggs into their diet, but this is not a raw vegan diet. This website is a website that focuses on the raw foods diet as a raw vegan diet. The raw foods diet is a nutritionally rich and dense diet. Because the raw food diet is a detox diet, it is important to balance the body with food that is both cleansing and food that is also strengthening for the immunity of the body.

Foods that are mostly strengthening for the body are mostly cultured and fermented foods. They create a balanced ecosystem in the body that fights against viruses and other illnesses created a harmonious system.

Many people always ask me especially when I first stated eating raw if I only ate just raw food. Most of my diet is live food or raw food, however, I’m not a fanatic about anything and I like to eat intuitively and balance my diet so I usually eat warmer foods in the winter and my raw food diet consists of eating mostly fruits and salads. I do enjoy drinking a lot of fresh Young Thai coconuts throughout the year. I notice that it keeps me very hydrated as they contain loads of electrolytes which are good for….. Check out my recipes using coconut water.

Organic Foods vs. Non-organic Foods!

Go FOR THE O! Organic are always best because they are richer in nutrients and cleaner foods for the body and now that you are eating more raw foods in your diet and naturally cleaning out your body, you don’t want to dump pesticides into your body by eating non-organic foods. The only dilemma is that eating organically can be expensive. Well we here at The Guide to Raw Foods are tackling that problem as well. In our resource directory we list farmer’s markets and some mom and pop shops that have organic producer that is far cheaper than your Whole Foods and Trader Joe’s has very cheap organic produce although they don’t always have such a wide selection. Also if you have any resources please fill out our forms and we will include it in our directory. We can’t do all the work ourselves and so we thank you for taking the time to let us know about these resources. Our mission is to spread information and knowledge about a good thing like raw foods so if you are in another part of the world, one that I haven’t been to, it would be great if you could share your knowledge with us!

The benefits of eating organic foods are…….

There is even a bill in Congress that is fighting for the rights of organic farmers. See this bill at

We always want to stress the money issue in regards to a raw food diet and in regards to organic produce. What I have noticed in my own life is that yes I spend a lot of money on food and on my health but it balances out because I used to spend a lot of money on doctor visits, medications, cigarettes, alcohol, and drugs, and going out to bars and nightclubs which I no longer frequent. So what I’m trying to say is that you aren’t really spending anymore money. At first you probably are because you are transforming your life from one extreme to another, but after awhile, you aren’t just trading what you used to spend on a former lifestyle on a newer, more healthier lifestyle. Everything is about perception and that’s been my perception. However we also have a large and growing resource directory which lists farmer’s markets’ inexpensive produce places, mom and pop health food stores around the world that lists places to buy products and we have an online store that lists the best prices for products as well. Go to www.the-guide-to-raw-foods.com/resourcedirectory to check out restaurants, farmer’s market’s, produce market’s, catering companies, etc.

Its important to buy local and organic because buying locally means that there is less driving time involved in transporting your produce therefore reducing the emissions emitted into the air thus reducing the pollution in the air and creating more eco-friendlier environments. What you spend your mighty dollar on, speaks volumes about your values and choices.


Nuts are used a lot in raw food recipes. Most people are allergic or sensitive to nuts because of the enzyme inhibitor in the nuts. The best way to release the enzyme inhibitor in the nuts is to soak the nuts. See our soaking and sprouting chart for nuts and seeds.

Even though nuts are foods that are high in fats, they are essential to a balanced raw food diet. They contain heart-healthy unsaturated fats that contain a lipoproteins which are amino acids that lower bad cholesterol. Because cells use and rely on fats in order to regenerate and to transport nutrients and minerals to the organs of the body, the lipoproteins are significant to the diet.

Most nuts that a raw food diet includes are raw almonds, cashews, walnuts, pine nuts, hazelnuts, and coconuts. Almonds are good for, cashews are good for, walnuts contain silicon and are excellent for


Fruits come in different catergories or species and should be eaten alone especially melons. Fruits clean your system out so its recommended to eat fruits at night or in the evening in prepartion for your fast. The body naturally fasts for 8 hours while you are sleeping.

acid-tasting fruits – citrus, pineapple, pulp fruits – papaya, mango, apples – 60-80% moisturesweet fruits – persimmon, raisin, (less moisture; more sugar)

sub-acid fruits

melons have more moisture than most fruits; watermelon are better to have in the summer because it hydrates you morethe cucumber is a sugarless watermelon (when you look at a cucumber and a watermelon, they look the same on the outside)



Sprouted Grains

To combine or Not to Combine

Food combining is essential to understanding the concept and the reason behind it with a raw food diet. See our food combining chart at this link.

So to maximize efficient digestion because remember that is the key to good health is what’s going on in that Gut, is to properly combine foods or not.Provide link to the food combining chart.


It is imperative to learn all you can about a raw food diet because there is a general perception that not eating meat means that you will be lacking certain nutritional aspects of a well-rounded diet.

In fact, a raw food diet has more variety than a diet full of meat and carborhydrates. When I first started eating raw, I was introduced to foods that I had never even heard of such as mulberries, jackfruit, durian (which contains high levels of protein), cassava, quinoa, kamut, seaweed vegetables such as dulse, kelp, buckwheat, flax seeds, etc. But it is important to eat the foods you like and to balance it with foods that your body isn’t used to to get a well-balanced diet and therefore a very healthy body.

When I first started eating raw, I had never eaten so many avocados in my life.


Why Sprout?

It is important to incorporate sprouting in the raw food diet for several reasons.

-it increases the enzyme production in foods which further aids digestion

-it increases protein production in foods as well which is needed for the growth and reproduction of cells-it increases mineral content

-the amount of aliveness in the foods is abundant supplying your body with more nutrition, more energy, and ultimately optimal health

Sprouting also is a great way to SAVE MONEY and since we here at The Guide to Raw Foods believe in saving more money and creating more abundance for EVERYONE, we strongly encourage you to learn how to sprout and here's how you can easily sprout your nuts, seeds, grains, legumes, and beans.

But first here's why and how sprouting can save you and your family more money, time and resources.

- A pound of alfalfa sprouts costs only about 25 cents for 5 tablespoons of seeds.

And with that 5 pounds of alfalfa sprouts, you can add it to your salads and sandwiches for your family and friends and not only are you getting fresh food that you grew, but you are getting a lot of protein packed in just a few sprouts, probably more protein than you can find and digest in a 10 oz Filet Mignon!

- When you learn how to grow more of your own food, you shop less of course once you get in the habit of it, so you are depending less and less upon going grocery shopping

- When you learn how to sprout more you are also become more self-sufficient and leading by example in teaching others how to do the same

- Sprouting food gives you more bang for your buck because a sunflower seed contains the blueprint for a 6 foot plant and the vitamin E content in a grain of wheat that has just been sprouted increases by more than 300% after 2 days of growth! Now that's optimal health!

How to Sprout Easily

The sprouts pretty much grow themselves. Like anything else in nature, you just provide the environment and it will grow on its own.

Getting the Right Container

-Any container that provides drainage of some kind is ideal.- You can use stainless steel or plastic- You can use a mason jar.

Getting the seeds ready.

1. Use untreated seeds. 2. Rinse them thoroughly picking out any foreign objects or blemished seeds.3. Soak seeds in room temperature water (68-72 F) overnight OR 2-4 hours in lukewarm water (90-95 F). This is to get the seed's moisture content ready for germination. 4. After soaking overnight, drain the seeds and rinse again.5. Sprouting takes about five days and rinsing the water about every 4-6 hours the second day and then 6-8 hours the third, fourth, and firth day.

If you are a sprouting newbie, try sprouting alfalfa sprouts in a peanut butter jar.

1. Take one tablespoon of alfalfa seeds and place them in the bottom of your jar.

2. Take a cheesecloth or a nylon stocking and cover the mouth of the jar securing with a rubber band making it easy for draining and rinsing your seeds.

3. Fill the jar with water hovering the water about 2-3 inches above the seeds and let them sit overnight.4. After soaking overnight, drain the water through the screening.

5. About twice a day, pour water on the seeds and swish the water around the jar and drain the water off. You are manipulating the oxygen and water getting sufficient elements to work allowing for substantial growth. Also see our little e-book The Zen to Sprouting and Eating Live Foods! We talk all about the process of manipulating nature's elements to allow for easy and simple growth in our foods.

6. Its important to keep the seeds in a dark place and to tilt the bottle on its side occasionally allowing the seeds to expand more.

7. After about 4-5 days, the sprouts are ready to be put more in natural sunlight so place your jar in the window in your Raw Foods Kitchen for about 4 hours allowing the sunlight to touch your sprouts.

8. When you see green leaves on your sprouts from the development of chlorophyll (See the benefits of chlorophyll), they are ready to enjoy at your dinner table for you and your family.

Here's how!

- You could even start a sprouting business and sell your wares. And here at The Guide To Raw Foods and at www.nwennakai.com, we show you how to start your own business from simple and easy ideas.

What is sprouting?

When you think of sprouting or germinating a seed, think of it as the birth of a child. Germination is the birth and growth of a baby plant. It is like watching anything else grow, a child, a project, a business, so you are going to witness a powerful and remarkable adventure, so count your blessings.

The Sweetness of Eating Raw

Agave Nectar & Other Sweetners

Agave Nectar

Agave nectar is the most widely used sweetner in raw food recipes. It is low on the glycemic level so it is very safe for people with sugar sensitivities and diabetes. Agave nectar comes from the flower of a cactus.

Benefits of agave nectar

* it is natural and plant-basedGlorious HoneyI love honey but most raw foodists will say that because it comes from bees, honey is not vegan and that is probably true but I loe honey and honey in fact is very healing for the body.

Did you know that a mixture of honey and cinammon can cure many illnesses. And honey as well is safe for diabetics.

Good things about honey

• reduces the cholesterol in the arteries (both honey and cinammon can revitalize the arteries and veinsHere is a honey and cinammon mixture

*reduces the level of cholesterol in the blood* can cure the common cold and cough

Take a look at these God-given mixtures for some common ailments using honey and cinnammon

And always make sure your honey is raw, honey, never processed!

HEART DISEASES:Make a paste of honey and cinnamon powder, apply on bread, instead of jelly and jam, and eat it regularly for breakfast. It reduces the cholesterol in the arteries and saves the patient from heart attack. Also those who have already had an attack, if they do this process daily, they are kept miles away from the next attack. Regular use of the above process relieves loss of breath and strengthens the heart beat. In America and Canada, various nursing homes have treated patients successfully and have found that as you age, the arteries and veins lose their flexibility and get clogged; honey and cinnamon revitalize the arteries and veins.

ARTHRITIS:Arthritis patients may take daily, morning, and night, one cup of hot water with two spoons of honey and one small teaspoon of cinnamon powder. If taken regularly even chronic arthritis can be cured. In a recent research conducted at the Copenhagen University, it was found that when the doctors treated their patients with a mixture of one tablespoon honey and half teaspoon cinnamon powder before breakfast, they found that within a week, out of the 200 people so treated, practically 73 patients were totally relieved of pain, and within a month, mostly all the patients who could not walk or move around because of arthritis started walking without pain.

BLADDER INFECTIONS:Take two tablespoons of cinnamon powder and one teaspoon of honey in a glass of lukewarm water and drink it. It destroys the germs in the bladder.

TOOTHACHE:Make a paste of one teaspoon of cinnamon powder and five teaspoons of honey and apply on the aching tooth. This may be applied three times a day until the tooth stops aching.

CHOLESTEROL:Two tablespoons of honey and three teaspoons of cinnamon powder mixed in 16 ounces of tea water, given to a cholesterol patient, was found to reduce the level of cholesterol in the blood by 10 percent within two hours. As mentioned for arthritic patients, if taken three times a day, any chronic cholesterol is cured. According to information received in the said journal, pure honey taken with food daily relieves complaints of cholesterol.

COLDS:Those suffering from common or severe colds should take one tablespoon lukewarm honey with 1/4 spoon cinnamon powder daily for three days. This process will cure most chronic cough, cold, and clear the sinuses.

UPSET STOMACH:Honey taken with cinnamon powder cures stomach ache and also clears stomach ulcers from the root.

GAS:According to the studies done in India and Japan, it is revealed that if honey is taken with cinnamon powder the stomach is relieved of gas.

IMMUNE SYSTEM:Daily use of honey and cinnamon powder strengthens the immune system and protects the body from bacteria and viral attacks. Scientists have found that honey has various vitamins and iron in large amounts. Constant use of honey strengthens the white blood corpuscles to fight bacteria and viral diseases.

INDIGESTION:Cinnamon powder sprinkled on two tablespoons of honey taken before food relieves acidity and digests the heaviest of meals.

INFLUENZA:A scientist in Spain has proved that honey contains a natural ingredient which kills the influenza germs and saves the patient from flu.

LONGEVITY:Tea made with honey and cinnamon powder, when taken regularly, arrests the ravages of old age. Take four spoons of honey, one spoon of cinnamon powder and three cups of water and boil to make like tea. Drink 1/4 cup, three to four times a day. It keeps the skin fresh and soft and arrests old age. Life spans also increases and even a 100 year old, starts performing the chores of a 20-year-old.

PIMPLES:Three tablespoons of honey and one teaspoon of cinnamon powder paste. Apply this paste on the pimples before sleeping and wash it next morning with warm water. If done daily for two weeks, it removes pimples from the root.

SKIN INFECTIONS:Applying honey and cinnamon powder in equal parts on the affected parts cures eczema, ringworm and all types of skin infections.

WEIGHT LOSS:Daily in the morning one half hour before breakfast on an empty stomach and at night before sleeping, drink honey and cinnamon powder boiled in one cup of water. If taken regularly, it reduces the weight of even the most obese person. Also, drinking this mixture regularly does not allow the fat to accumulate in the body even though the person may eat a high calorie diet.

CANCER:Recent research in Japan and Australia has revealed that advanced cancer of the stomach and bones have been cured successfully. Patients suffering from these kinds of cancer should daily take one tablespoon of honey with one teaspoon of cinnamon powder for one month three times a day.

FATIGUE:Recent studies have shown that the sugar content of honey is more helpful rather than! than being detrimental to the strength of the body. Senior citizens, who take honey and cinnamon powder in equal parts, are more alert and flexible. Dr. Milton, who has done research, says that a half tablespoon of honey taken in a glass of water and sprinkled with cinnamon powder, taken daily after brushing and in the afternoon at about 3:00 P.M. when the vitality of the body starts to decrease, increases the vitality of the bo dy within a week.

BAD BREATH:People of South America, first thing in the morning, gargle with one teaspoon of honey and cinnamon powder mixed in hot water, so their breath stays fresh throughout the day.

HEARING LOSS:Daily morning and night honey and cinnamon powder, taken in equal parts restore hearing.

Remember when we were kids? We had toast with real butter and cinnamon sprinkled on itVitamins/Supplements


What foods contain protein in a raw food diet? Lots of them. I hate to compare animals to humans but if you look around the animal kingdom, the biggest animals in the world are vegetarians and raw foodists: Gorillas, cows, giraffes, elephants, etc. Gorillas are one of the strongest animals in the world. The average gorilla weighs over 4 tons and it grazes on greens all day long and they don’t cook their food! So foods rich in protein are Carbohydrates


List of Raw Foods

Here’s a comprehensive list of raw foods to help you to distinguish what each food is.