[email protected]/assets/manual_pdf/EU/7_days_to_raw... ·...

http://www.froothieinternational.com [email protected] 1

http://www.froothieinternational.com/

mailto:[email protected]

RECIPE GUIDE - YOUR GUIDE TO EATING MORE RAW

© Copyright Kisane (Zane) Appleby, Realistically Raw You

No part of this book may be produced by any means, nor transmitted, nor translated into a machine language, without the written permission of the author.

The right of Kisane Appleby to be identified as the author of this work has been asserted in accordance with sections 77 and 78 of the Copyright, Designs & Patent Act 1988.

CONDITIONS OF SALE

This book is sold subject to the condition that it shall not, by way of trade or otherwise, be lent, resold, hired out, or otherwise circulated without the author's prior consent in any form of binding or cover other than that in which it is published and without a similar condition, including this condition, being imposed on the subsequent purchaser.

First edition published in March 2013 for Kisane (Zane) Appleby, Realistically RAW you, in Brisbane, Australia. Second edition published in May 2013 by Kisane (Zane) Appleby for Froothie. Third Edition published in January 2016 by Kisane (Zane) Appleby for Froothie.

Photography © Stock Photos, Personal Photos, Ricky Calder & Celina Cooper

[email protected] http://www.froothieinternational.com/

DISCLAIMER

The techniques and advice described in this book represent the opinions of the author, based on her experience. The author expressly disclaims any responsibility for any liability, loss or risk, personal or otherwise, which is incurred as a result of using any of the techniques, recipes or recommendations suggested herein. If in any doubt, or if requiring medical advice, please contact the appropriate health professional.


http://www.realisticallyrawyou.com/

http://www.realisticallyrawyou.com/about/meet-zane/

http://www.realisticallyrawyou.com/









Contents

Re-hydrate & Renew

Lemon Kick Lime Lifter Alkaline Twist Hot Tang Plain Jane

Green Smoothies Spinabango Can’t Beet Green Sweet Lettuce MYO Basics Fruit Protein Smoothies

Mango Magic Zesty Blueberry

Fuel Stops Guacamole Nacho Cheeze Vegetable Platter Snack Options 4pm Pick Me-ups

5 5 5 5 5 6 7 8 9 10 12 13 14 15 16 17




International Soups & Salad Mexicana Mediterranean Mushroom Worldwide Vegetable Taco Taster Coriander Lime Dressing Tropical Kale Zingy Rocket Fab’s Tomatoes Italian Zucchini

More-ish Mains Not “Meat” Burritos Mexicana Fillings Zucchini Pad Thai Creamy Casserole Tasty Savoury Pie Lasagne International Combinations

Not Quite Naughty Desserts Decadent Chocolate Mousse Beautiful Banana Icecream

18 19 20 21 21 22 23 24 25 26 27 28 29 30 31 32 33 34




Re-hydrate & Renew Lemon Kick - Squeeze one full lemon into 500ml of room temperature filtered water and drink. Lime Lifter - Squeeze one full lime 500ml of room temperature filtered water and drink.

Alkaline Twist - Squeeze 1/2 a lemon & 1/2 a lime into 500ml of filtered water. Add 10-15 crushed mint leaves and refrigerate overnight. (Option: Blend peeled whole ingredients with 5 stevia leaves)

Hot Tang - Squeeze one full lemon 500ml of filtered water boiled water. Drink as you would tea.

Plain Jane - Drink 500ml or room temp of filtered water. TIP: Use lemon or lime essential oil to protect your tooth enamel.


http://www.mydoterra.com/realisticallyrawyou/#/



Power Start Smoothies Green Smoothies (use for breakfast)

Spinabango

(Serves 1)

Ingredients

1 cup baby spinach, packed 1/2 - 1 mango, frozen Small handful fresh basil leaves 1 cup filtered water 1 banana frozen, optional Toppings, optional

Method

Blend ingredients together and serve immediately (if possible). Sprinkle with toppings of your choice for variety.

Winter Substitute:

● Replace mango with one large orange peeled and one date ● Replace filtered water with coconut water




Can’t Beet Green

(Serves 1)

Ingredients

3-4 large kales large leaves (or more) Small handful grapes (green) 1/2-1 medium beetroot (to taste) 1 pear (overripe if possible)

1 cup filtered water

Method

Rinse kale and remove the stems (they are slightly bitter). Grate the beetroot (if you have a high speed blender chopping into chunks is fine). Remove the stem from the pear and roughly chop. Add all ingredients to the blender and blend until smooth.




Sweet Lettuce

(Serves 1)

Ingredients

1/2 small cos lettuce 1/2 orange, peeled 1/2 cup pineapple 1/2 banana (optional frozen) 1 cup filtered water

Method

Blend ingredients together and serve immediately (if possible).




MYO Basics

Get Creative

If you want to get creative you can try making your own green concoctions and share them in the VIP group! It’s a very simple process! You can find extra inspiration and ideas for after the 7 days to Raw at the Froothie TV YouTube Channel. This link is found at the end of this workbook.

Start with;

Loads of Green Try kale, baby spinach, silverbeet or lettuce as basics, (any greens work if you get the combinations right). One small Fruit banana, mango, pear, pineapple and berries are commonly used. Try your favourite fruit. For a savoury option - tomato is a fruit!

Add a little extra:

This is totally up to you. Add things like fresh herbs; basil, mint, coriander, parsley. Green vegetables like cucumber and celery. Spices; pinch of cinnamon or cayenne pepper. Nutritional supplements, maca powder, green powder etc. Something tart; lemon or lime juice. For a creamy twist add avocado or coconut oil. The list is endless!

REMEMBER more GREEN less FRUIT is the key to an alkaline green drink.

Then add your liquid. Options include filtered water, herbal tea or coconut water. Remember your green smoothie does not have to be sweet, so experiment, find your favourites and ENJOY!




Power Start Smoothies Fruit Protein Smoothies (use for AM Fuel Stop)

Mango Magic

(Serves 1)

Ingredients

1 mango cheek 1/2 frozen banana 1 tbs cashews 2 tbs raw vegan protein powder 1 tsp Macca 1tsp cinnamon 1/2 cup filtered water (ice is optional) 1 passion fruit, or toppings of choice (reserve)

Method

Blend all ingredients (except passionfruit) until smooth and creamy. Pour into a glass and top with the passionfruit pulp.




Basic Banana Balance

(Serves 1)

Ingredients

1 banana Pinch of nutmeg 1/2 - 1 cup filtered water (optional coconut water) 10 almonds 2 tablespoons raw vegan protein powder 2 probiotic capsules (probiotic powder only) 1/2 cup ice (optional) Pinch of ground ginger (optional) 1/2 tsp of cinnamon (optional)

Method

Blend all ingredients until smooth and creamy. Sprinkle with nutmeg or cinnamon. TIP: This smoothie is high in minerals and protein to support gastrointestinal health and immune function. Try it if you feel bloated...




Zesty Blueberry

(Serves 1)

Ingredients

1 cup frozen blueberries 1 whole orange, peeled (save 1tbs of zest) 1 tablespoon goji berries 1 teaspoon chia seed 2 tbs raw vegan protein powder 1 cup filtered water (or coconut water) Ice (optional) 1 tsp Macca (optional) 1 tsp acai (optional) Cacao Nibs, optional (for a treat day)

Method

Blend all ingredients (except zest) until smooth and creamy. Stir through zest for a zing flavour! Sprinkle with cacao nibs if using.

OPTION: exchange the orange and zest for another fruit of your choice e.g. 1/2 cup paw paw to create a selection of delicious berry smoothies




Fuel Stops Guacamole

(Serves 1)

Ingredients

1 avocado, pitted and chopped 1/4 red capsicum, finely diced 1 tomato, finely diced Juice of 1 lemon or lime 1/2 cup coriander, packed and chopped Himalayan salt and pepper to taste Red Chilli/Jalapeno, finely chopped, optional

Method

Mash the avocado and lemon or lime juice with a fork, add the rest of your ingredients and mix again.




Nacho Cheeze

Ingredients

1 cup brazil nuts (or cashews) Juice of 1 lemon (approx 2 tbs) 1 clove of garlic Jalapenos (to taste) Small handful coriander leaves , optional (will turn the cheese green) Filtered water

Method

Place brazil nuts in dry food processor/blender and process to create a flour like texture. Add the remaining ingredients and blend until smooth and creamy, adding water as needed.




Vegetable Platter

Create your own alkaline balanced easy dip plate by chopping up any of the following vegetables and serving with any of the dips in this guide.

Broccoli, Capsicum, Zucchini, Green Beans, Snow Peas, Sweet Potato, Kent Pumpkin, Cauliflower, Cucumber, Carrots, Beetroot or choose your favourite.




Snack Options

Following the guidelines in the Program Basics workbook you can enjoy these dips and vegetables, you are also welcome to use any sauces in the More-ish Mains as a dip or snack e.g. tomato corn salsa. You can try making Zucchini Rolls, by shaving zucchini with your peeler and rolling it with nacho cheeze.

Other options include a Fruit Protein smoothie, any of the juices listed on the following page, a small serving of an International Soup, a piece of fresh fruit or a small handful of almonds. Green protein bliss balls are great when you are on the go.

Choosing a Fruit Protein smoothie as your AM Fuel Stop and a vegetable based snack as your PM Fuel stop will give you best results.




4pm Pick Meups

Put these ingredients through your Optimum juicer...

Green Pineapples 1/4 large pineapple, peeled 6 kale leaves 2 cups spinach 1/2 cucumber 4 celery stalks 1” piece of ginger Sweet Reds 1 large sweet potato 1 carrot 1 red capsicum 2 red beetroots 2 Golden Delicious apples 1 orange (optional) You little Tart 3 cups cranberries 5” piece of ginger 3 oranges 2 small Ruby Red grapefruits 2 limes

Gazpacho 4 plum tomatoes 1 large cucumber 2 celery stalks 1 red capsicum 1/4 small red onion 2 cups packed parsley leaves and stems 1 lime Cos I Can 2 cups cos lettuce hearts 2 green apples 1 orange 2 celery stalks 1/2 cucumber A little Zesty 1 small orange, including rind 1/8 small, ripe pineapple, peeled 2 carrots Juice of 1/2 lemon (stirred in at end)

Paradise Blend 1/2 large pineapple, peeled 1 cup strawberries 1 pear 30 mint leaves

Sweet & Sour 1 lemon 1 lime 2 pears 2 green apples 2 carrots 2-3” piece of ginger 2 cups purple cabbage

Berry Minty 2 cups blueberries 2 kiwifruits 16 strawberries 2 cups packed mint leaves Beet of Immune Boost 2 navel oranges 3 red beetroots




International Soups & Salads Mexicana

(Serves 1)

Ingredients 1 large tomato 1/2 large carrot 1/4 yellow capsicum 1 shallot 1 celery stalk 1/2 clove garlic 1 cup filtered water 1 lime (peeled) Pinch of Himalayan salt 1 tsp ground cumin 1/2 tsp ground coriander Red chilli (to taste) ‘Garnish’ Handful baby spinach 1/4 carrot (diced) Celery leaf or flat leaf parsley

Method Grate the carrot and juice the lime if you do not have a high speed blender. Blend soup ingredients until smooth. Put baby spinach in a bowl, pour soup over. Garnish with carrot and celery leaf!

TIP: Red capsicum will give a sweeter flavour but may make the soup look brown. If you use a high speed blender you can warm this soup by blending for an extended period of time. Nuts can be sprinkled on top if you choose.




Mediterranean Mushroom

(Serves 1)

Ingredients

1 1/4 cup chopped fresh mushrooms 1/3 cup cashews 1/4 to 3/4 cup filtered water 1/4 tsp Himalayan salt

1/3 cup finely chopped fresh mushrooms (reserved)

Method

Prepare and chop the mushrooms. Add all ingredients (except reserved finely chopped mushrooms) into your blender. For thicker soup use less water for thinner soup use more water.

Blend on high until smooth and creamy. Pour mushroom soup mixture into a bowl. Add remaining mushrooms and stir with a spoon. TIP: If you use a high speed blender you can warm this soup by blending for an extended period of time.




Worldwide Vegetable

(Serves 2)

Ingredients

2-3 cups water 1 cup broccoli, chopped 1/2 cup carrots, chopped 1/4 cup celery, chopped 1/2 cup tomato 1 clove garlic 3 tbs parsley 1/2 tsp Himalayan salt 1/4 cup soaked cashews, optional 1/4 avocado, optional

Method

Blend in high-speed blender for best results. Blend until soup is nice and warm. Pour into a serving bowl.




Taco Taster

(Serves 4)

Ingredients

2 ears of corn, kernels removed 1 large avocado, diced 2 large tomatoes 1/2 - 1 bunch coriander, chopped 4 shallots, sliced thinly 2 stalks of celery, chopped finely 1 jalapeno, chopped finely 1 red capsicum, chopped finely Juice of 1 lime

Cos lettuce

Method

Shred 4 large handfuls cos lettuce. Toss all ingredients together. Serve salad in a large cos lettuce leaf and dress with Coriander Lime dressing and a drizzle of watered down Nacho Cheese.

Coriander Lime Dressing

Ingredients

1 cup Coriander 1/2 cup extra-virgin olive oil or 1/2 avocado 1/4 cup lime juice 1/4 cup orange juice 1/2 teaspoon sea salt 1 garlic clove, crushed 1/2 jalapeno or hot red pepper 1/4 teaspoon lime zest Fresh cracked pepper (to taste)

Method

Blend in a blender until smooth.




Tropical Kale

(Serves 4-6)

Ingredients

1/2 medium sweet potato, peeled and grated 2 packed cups kale 1 cup thinly sliced red cabbage 1/2 cup fresh coriander, finely chopped 2 shallots, thinly sliced 1/4 cup raw cashews, chopped (optional) 2 tbs coconut oil, melted + extra Juice of 1 lime (to taste) 2 tsp coconut nectar

1 to 2 tbs desiccated coconut (optional) Himalayan salt (to taste) Chilli flakes (to taste, optional)

Method

Remove stems and thinly slice the kale. Lightly coat the kale with extra coconut oil and massage for 30 seconds until it turns bright green and softens slightly. Slice thinly. Combine the remaining ingredients, mix well.

TIP: This salad is even tastier if left to refrigerate for 30 minutes (allowing the flavours to marinate).




Zingy Rocket

(Serves 1)

Ingredients Greens Large handful of Rocket 1/4 red onion finely diced, 1 tomato, finely diced 1-2 cups mixed vegetables of your choice

Citrus Dressing 1 tbs orange juice (freshly squeezed) 1 tbs olive oil 1/2 tbs lemon juice Pinch of coriander Cracked pepper (to taste)

Method

Combine the dressing ingredients in a jar and shake well. Toss the salad ingredients together in a large bowl and dress.




Fab’s Tomatoes

(Serves 1-2 as a side)

Ingredients

2 large tomatoes, finely diced or cut into wedges Handful of basil, finely chopped 1 red onion, finely diced or julienned 1 tbs olive oil 1 tbs balsamic vinegar

Method

Mix all ingredients well and serve as a side with italian mushroom soup.




Italian Zucchini

(Serves 1-2 as a side)

Ingredients

1/4 cup olive oil 1 tbs balsamic vinegar (white is delicious) 1 small garlic clove, minced handful fresh mint, finely chopped 2 small zucchini, peeled in strips (use a vegetable peeler) Himalayan salt and pepper (to taste) Lemon zest to garnish

Method

Throw all the ingredients in a bowl and toss. Enjoy.




More-ish Mains Not “Meat” Burritos

(Serves 2)

Ingredients

Burrito 2 large green sugarloaf cabbage leaves, washed and dried

Filling 1 cup baby spinach tossed in 1-2 tbs olive oil & a pinch of himalayan salt (to soften) 1 serving Nacho Cheeze 1 Serving Taco “not” Meat 1 Serving Tomato Corn salsa

Method

Fill the cabbage leaves with spinach, cheeze, taco “not” meat & salsa. Roll & devour.




Mexicana Fillings

Nacho Cheeze

(Serves 2)

Ingredients

1 cup brazil nuts (or cashews) Juice of 1 lemon (approx 2 tbs) 1 clove of garlic Jalapenos (to taste) Small handful coriander leaves Filtered water

Method

Place brazil nuts in dry food processor/ blender and process to create a flour like texture. Add the remaining ingredients and blend until smooth and creamy, adding water as needed.

Taco “Not” Meat

(Serves 2)

Ingredients

1/4 cup almonds 1/4 cup cashews 1 tsp ground cumin 1 tsp ground coriander 2 tbs extra virgin olive oil 1/2 tsp tamari Himalayan salt (to taste)

Method

Process the nuts in a food process until they resemble large bread crumbs. Put the nuts and the remaining ingredients in a bowl and combine well.

Tomato & Corn Salsa

(Serves 2)

Ingredients

1/2 red capsicum 1 small corn cob 1 tomato 1/4 cup coriander (parsley can be substituted) 3 shallots (green/spring onions or red onion) 1 small clove of garlic Jalapenos (to taste) Himalayan Salt (to taste) Juice of 1 lime

Method

Clean & roughly chop all ingredients. Put in a food processor and pulse a few times to create an even chunky texture.




Zucchini Pad Thai

(Serves 2-4)

Ingredients

1 medium zucchini 1 large carrot 1 red capsicum, diced 10 snow peas, diced 2 shallots, sliced 1/2 cup shredded purple cabbage 1/2 cup cauliflower florets 1/2 cup mung bean sprouts (or sprouts of your choice)

Sauce 2 tbsp tahini 2 tbsp almond butter 1 tbsp lime or lemon juice 2 tbsp tamari (wheat free) 1 tbsp coconut nectar (agave or sweetener of your choice) 1/4 tsp garlic, minced 1/2 tsp ginger, grated

Method Use a spiralizer (mandolin or vegetable peeler) to create noodles from the carrot and zucchini. Place them in a large mixing bowl and top with the other vegetables. Whisk sauce ingredients in a bowl. The sauce will thin out during mixing. Pour the sauce over the vegetables and toss. TIP: This dish tastes even better the next day once the flavours have had a chance to blend (great for lunch) and is packed




with alkaline zucchini and other detoxifying vegetables. Cabbage and cauliflower help balance hormones by reducing excess oestrogen, and almonds are high in omega-9 and vitamin E.

Creamy Casserole

(Serves 1)

Ingredients

1 serving of Italian mushroom soup 1 cup finely chopped spinach 1 cup vegetables of your choice (very finely chopped)

Method

Pour the soup over the spinach and veg, toss lightly. NB: This recipe is also delicious served over zucchini pasta or carrot spirals.




Tasty Savoury Pie

(Serves 2)

Ingredients

Base 1 1/2 cup sunflower seeds 3/4 cup pepitas 1/2 cup sun dried tomatoes Filtered water 1 tbs olive oil 1/2 cup coconut oil, softened 1/2 cup flaxseed meal 1 tbs chia seeds 4 tbs lemon juice 1/2 tsp black pepper

Method

Soak sunflower seeds, pepitas and sun-dried tomatoes for one hour in filtered water.

In a food processor, add the ingredients for the crust and blend until it has a sticky and even consistency. Oil 20-25cm flan tin with coconut oil. Press the mixture evenly in totin. Place in the freezer while you make the filling.

Ingredients Filling 2 ripe avocados 5 medium wild garlic stalks (both the white part and the leaves, if you cannot find these you can use 4 shallots and a small clove of garlic) 8 tbs lemon juice 1/2 cup coconut oil 1/3 cup cucumber, cubed 1/4 tsp black pepper 1 tbs olive oil 1 tbs chopped parsley (approx 15 leaves) 1 tbs chopped basil (approx 10 large leaves)

Method

In a blender or food processor, blend thoroughly all the ingredients for the filling. Pour the filling on top of the crust and spread evenly in the dish. Decorate with basil and shallots.




Lasagne

(Serves 9) Can be made in a lasagne dish, or made as individual portions on the plate.

Nut Cheeze 2 cups macadamias, soaked 4 hrs plus 1 cup pine nuts 2 tbs lemon juice 2 tbs nutritional yeast 1 yellow capsicum 2 tbs fresh parsley 1 tbs fresh thyme 1 tsp salt 1/2 cup water as needed

Process all ingredients together adding as little of the water as possible until a fluffy consistency is achieved.

Spinach Layer 6 cups torn spinach 5 tbs dried oregano 3 tbs olive oil 1/2 tsp salt

Place all ingredients in a bowl to marinate and wilt for 1 hour or longer, putting the covered bowl in a dehydrator will help this process but it’s not essential.

Walnut Meat Layer 1/2 cup walnuts, soaked 1 hour + 1 cup sun-dried tomatoes, soaked 1 hour 1 tbs dark/brown miso 2 tsp dried oregano 2 tsp dried sage 1 tbs tamari 1/2 tsp cayenne pepper 2 tbs olive oil 1 tsp coconut nectar

Grind all ingredients in a food processor, leaving the mixture slightly chunky. Tomato sauce 1 1/2 cups sun-dried tomatoes, soaked 2 hours + 2 soft dates 2 cloves garlic 2 cups tomato, seeded and chopped 1 tbs dried oregano 1/3 cup olive oil 2 tbs lemon juice Process in a food processor until smooth.

For the assembly 5 medium zucchini, cut lengthwise and marinated in 1 tbs of salt and 3 tbs olive oil for 10 minutes.

Assembly method Line the base of your dish with a layer of the zucchini strips that slightly overlap. On top of this put down a layer of the walnut meat, then the cheeze, then tomato sauce and finally the pesto on top.

Finish this with another layer of slightly overlapping zucchini strips. Repeat step 2 then add the final layer of wilted spinach to finish.

Placing the whole dish in the fridge for several hours will firm it all up slightly which will make it easier to cut into portions. by Russell James




International Combinations

Feel free to mix and match these recipes to create two course meals and loads of variety.

Some examples include:

•Mexicana Soup & Taco Taster Salad •Italian Mushroom Soup & Fab’s Tomatoes Salad •Mexicana Soup & Burritos •Worldwide Vegetable Soup & Savoury Pie •Italian Zucchini Salad & Lasagne

Creating combinations of similar flavoured foods will ensure you feel satisfied and get all the nutrients you require.




Not Quite Naughty Desserts Decadent Chocolate Mousse

(Serves 2)

Ingredients

1 ripe avocado, peeled and pitted 1 ripe banana, peeled (frozen is optional) 3-4 medjool dates, soaked (or 2 tbs coconut nectar) 5 tbsp cacao powder 1/2 tsp natural vanilla (extract or vanilla bean scraped) 1 tsp Macca powder (optional) 1/2 tsp ground cinnamon Pinch of Himalayan sea salt

Method

Add all the ingredients to your blender and blend until smooth and creamy. Add a filtered water, if necessary to keep the ingredients moving so they blend thoroughly. Serve immediately. TIP: If you used soaked dates as your sweetener, add the soak water




Beautiful Banana Icecream

(Serves 1)

Ingredients

1 frozen banana 1- 2 tsp raw cacao powder (optional for chocolate flavour) Filtered water (1-2 tbs as needed, or almond milk)

Method

Blend until smooth and creamy. Eat or re-freeze immediately, as there are no preservatives this ice-cream melts easily. Get creative: Add other frozen fruits e.g. 2 strawberries. Change the sweetness e.g. a fresh date. Make it crunchy e.g. a tsp of goji berries.

TIP: This recipe works best with a high speed blender, if you do not have one try a food processor or stick mixer.




We hope that you have enjoyed this recipe guide and the delicious meals contained within. They were created by International Holistic Health Speaker, Raw Food Chef, Yoga Instructor, Author, Blogger, Teacher, and Essential Oil Wellness Advocate, Kisane (Zane) Appleby… Feel free to contact us through the VIP group to share your personal experiences with healthy living or new recipe ideas. The Froothie Wellness Team xx [email protected] http://www.froothieinternational.com https://www.facebook.com/froothie



https://www.facebook.com/groups/7daystoraw/



https://www.facebook.com/froothie



Date post:	16-Jul-2020
Category:	Documents
Upload:	others
View:	0 times
Download:	0 times

[email protected]/assets/manual_pdf/EU/7_days_to_raw... ·...

Documents