RAW FOOD

INTRODUCTORY COURSE 1 Nutrition, Digestion Enzymes, Vitamins, Minerals Protein, Fats, Insulin Vegetarianism Recipes

with Jasmina Telic Gaborone August 2013

Nutrition
TabersCyclopedicMedicalDictionary,17theditiondefinesnutritionas,Alltheprocesses involvedinthetakinginandutilizationoffoodsubstancesbywhichgrowth,repair,and maintenanceofactivitiesinthebodyasawholeorinanyofitspartsareaccomplished. Includesingestion,digestion,absorption,andmetabolism(assimilation)...Asyoumay gather,consumingtheneedednutrientdoesnotguaranteethatthenutrientwillbe assimilatedbythebody. Haveyoueverhadsomeonetellyouthattheyhaveachemicalimbalance?Considerthe ideathattheyaresufferingfromanessentialnutrientdeficiency. Scientificresearchprovesthatmanyessentialnutrientsaredestroyedincooking;soare cookedfoodsstillwholefoods?

Digestion

Enzymes
Lifecouldnotexistwithoutenzymes.Enzymesconvertthefoodweeatintochemical structuresthatcanpassthroughthemembranesofthecellsliningthedigestivetractand intothebloodstream.Foodmustbedigestedsothatitcanultimatelypassthroughcell membranes.Enzymesalsoaidinconvertingthepreparedfoodintonewmuscle,flesh,bone, nerves,andglands.Workingwiththeliver,theyhelpstoreexcessfoodforfutureenergy andbuildingneeds.Theyalsoassistthekidneys,lungs,liver,skinandcolonintheir importanteliminativetasks.Perhapsitwouldbeeasiertowriteaboutwhatenzymesdon't do,fortheyareinvolvedinalmosteveryaspectoflife. Therearethreemaintypesofenzymes:1)metabolicenzymes,whichperformcountless tasksinsideourbodies,2)digestiveenzymes,whichdigestthefoodsthatweeat,and3) enzymespresentinlivingandrawfoodswhichinitiatedigestion,helpingusdigestourfood. Metabolicanddigestiveenzymesaremanufacturedbyourbodieswhiletheenzymes presentinlivingfoodsaremanufacturedbytheplants.Byconsumingfoodsrichinlive enzymes,weallowourbodiestousetheenergyofmanufacturingdigestiveenzymesfor othermetabolicfunctions. Theheatingoffoodabove118degreesFahrenheit(47degreesCelsius)destroysthe naturallyoccurringenzymesinthefood. Alluncookedfoodscontainanabundanceoffoodenzymeswhichcorrespondtothe nutritionalhighlightsoffood.Forexample,dairyfoods,oils,seedsandnuts,whichare relativelyhighinfatcontent,alsocontainrelativelyhigherconcentrationsoftheenzyme lipasewhichaidsinthedigestionoftheirfats.Carbohydrates,suchasgrains,containa higherconcentrationofamylase[digestscarbohydrates]andlesseramountsoflipaseand protease[digestsprotein].Thebananaisanexcellentexampleofhowafoodis capableofdigestingitsowningredients.Thebananahasabout20percentstarchwhen green.Theenzymeamylasechangesthebananainto20percentsugarwhenthefruitiskept warmforafewdaysandbecomesspeckled.Theamylaseinbananasworksonbanana starch,butnotreadilyonotherstarches,suchaspotatostarch. Sowhat'sthebigdealaboutgettingthesedigestiveenzymesfromthedietasopposedto usingthebody'sorganstosupplythedigestiveenzymes?AccordingtotheresearchofDr. Howell,enzymeexpert,eachindividualhaswhathecallsan"enzymepotentialorenzyme bankaccount"andwhenitrunsout,theorganismslifeends.Howdoesone'senzymebank accountgetdepleted?AccordingtoDr.Howell,itisbyheavywithdrawals,andskimpy depositsofenzymes.

 Manyresearchersarenowconvincedthateachofusisgivenalimitedenzymepotentialat birth.Thissupplyhastolastalifetime.Thefasteryouuseupyourenzymesupply,the shorteryourlife.Agreatdealofourenzymeenergyiswastedthroughoutlife.Thehabitof cookingourfoodandeatingitprocessedwithchemicals,andtheuseofalcohol,drugs,and junkfood,alldrawouttremendousquantitiesofenzymesfromourlimitedsupply. Heattreated,enzymefreerefineditemsoffoodcausedthemostdrasticdeviationsin pituitaryglandsizeandappearance.Whenanimalswerefeddietsgreatlyrestrictedin enzymes,thedamageinthepituitarywasidenticalorsimilartothatfoundinhumanbeings subsistingonconventionalfoodwithgreatlyloweredfoodenzymeintake.Thepituitaryisan endocrineglandsecretinganumberofhormonesthatregulatemanybodilyprocesses, includinggrowth,reproduction,andvariousmetabolicactivities.Itisoftenreferredtoas themasterglandofthebody. Ithasbeenproventhatapredominantlycookedfooddietcan makeonesmasterglandshrink! Dr.Howellexplainshowapredominatelycookedfooddietcausesanenlargementofthe pancreas.Thepancreasmustsendmessagestoallpartsofthebodylookingforenzymesit canreprocessintodigestiveenzymes.Itmayeveninvadethewarehouseoftheprecursors. Inapinchitwillbeg,borroworstealthem.Whenitfindsthemithasworktodo.Changing metabolicenzymesintodigestiveenzymesmeansextraworkforthepancreas.Itmustget bigger,justasmusclegrowsfrommoreexerciseEitherway,yourbrain,heart,arteries,all organsandtissuessufferfromanenzymelaborshortage

Vitamins
Vitaminsareorganicsubstanceswhichthebodyrequiresinsmallamountstocarryout thousandsofbuildingupandbreakingdownfunctions.Unfortunately,thevitaminsinour foodsareoftenrenderedinactivebeforewegetachancetoconsumethem.TheTabers CyclopediaMedicalDictionaryhasthistosayaboutvitaminloss:lossofvitamincontent [occurs]infoodproductsbecauseofvitamininstability,especiallyinoxidationand duringheating.Methodsofpreservingfoodsaddtothelossofvitamins.Pickling,salting, curingorfermentingprocessesusuallycausecompletelossofVitaminC.Commercial canningdestroysfromfiftytoeightyfivepercentofVitaminCcontainedinpeas,lima beans,spinachandasparagus.Pasteurization,unlessspecialprecautionsareobserved, causesalossoffromthirtytosixtypercentofVitaminC. VitaminA,destroyedbyhightemperatureswhenoxygenispresent VitaminB1,destroyedbyexposuretoheat,alkaliorsulphites VitaminB2,unstableinlight,especiallyinthepresenceofalkali VitaminB6,rapidlyinactivatedinthepresenceofheat,sunlight,orair VitaminB12,unstableinhotalkalineoracidsolutions FolicAcid,destroyedbyheatatlowpH,lossinfoodstoredatroomtemperature VitaminC,easilydestroyedbyoxidation;heathastenstheprocess.Lostincooking, particularlyifwaterinwhichfoodiscookedisdiscarded.Alsolossisgreaterifcookediniron orcopperutensils VitaminE,destroyedbyheat

Minerals
Seventeenofthethirtyelementsknowntobeessentialtolifearemetals.Thesemetalsact assignaltransducersforactivationofdifferentDNAexpressions.Manymineralsare rendereduselessbycooking. Seleniumcompoundsareunstableandlossofthemineraloccursduringcooking.Selenium isaveryimportantmineralthatourbodiesuseinmanyways.Thefollowingisalistof symptomsofseleniumdeficiency(fromthesamebook):cataracts,calciumdepositsin muscletissue,elevatedcholesterollevels,increasedsusceptibilitytocancer,mercuryand cadmiumpoisoning,growthimpairment,poorresistancetoinfection,reducedtissuelevels ofcoenzymeQ10,andnecroticchangesintheliver. Zincisanothermineralthatsomesourcessaybecomesunstableinandisdestroyedbyhigh temperaturecooking.Zincisessentialfortheproperfunctioningofmorethan300enzymes.

Calciumandmagnesiumhaveasynergisticandopposingrelationship.Becausecowsmilk isveryhighincalciumandlowinmagnesium,consumingdairyproductscanleadtoa magnesiumdeficiency.Wheneveryouconsumelargeamountsofcalciumwithoutincluding balancingamountsofmagnesium(alongwithothermineralsandVitaminD),asoften happenswhenyouconsumelargeamountsofdairyproducts,youactuallyrisklosingbone density.Phosphatesfoundinmilkandcheeses(andeggs)reduceironabsorption. ThebestsourcesformineralsthatIamawareofareorganicfruitsandvegetables, especiallyseavegetableswiththedarkgreenleafyveggiesbeingthemostimportant.The fastestwaytogetmineralsintoyourbodyistojuicethefruitsandvegetablesanddrinkthe nutrientrichjuice.

Protein
AccordingtotheMaxPlanckInstituteforNutritionalResearchinGermany,protein,when cooked,isonly50percentbioavailable.Inotherwords,abouthalftheaminoacids(the buildingblocksofprotein)areunusablebythebodybecausetheyaredestroyedbycooking. TheWorldHealthOrganizationrecommendsthat5percentofonestotaldailycalories comefromprotein.Thisleveliseasilyreachedonaplantbaseddiet.Forexample,9percent ofcaloriesinanorangearederivedfromprotein,fromzucchini17percent,strawberries8, broccoli42,cauliflower31andcorn13.Thefactisthatthecommonlyconsumedplantfoods contain6to45percentoftheircaloriesasprotein.ThisresearchcomesfromJohn McDougall,MD.Hesays,Proteinissoabundantinplantfoodsthatitisimpossibleforany dieticianorscientisttodesignadietthatiscomposedofunprocessedplantfoods(starches andvegetables)and,atthesametime,bedeficientinprotein.Wewouldnothavesurvived asaspeciesifthiswerenottrue. Inthebook,DiseaseProofYourChild,JoelFuhrman,M.D.statesProteinisubiquitous;itis containedinallfoods,notonlyanimalproducts.Proteindeficiencyinnotaconcernfor anyoneinthedevelopedworld.Itisalmostimpossibletoconsumetoolittleprotein,no matterwhatyoueat Proteinfrommeatandotheranimalproductsisbrokendownintoacids.Itsyourkidneys jobtobalanceacidswithbasesforeliminationfromthebody.Thehandiestbaseisthe calciuminyourbones.Proteinisbrokendownandstoredinthebone,whereitbindswith calcium.Thenthekidneysfiltertheseparticlesfromyourblood.Andthemoremeatyou eat,themorecalciumyoullhaveinyourkidneys.Overtime,theseparticlesbindtogether, formingstones.AccordingtoLeslieandSusannahKenton,intheirbook,RawEnergy, grillingasteakat239degreesFahrenheitcompletelydestroystheaminoacidslysineand cystine.Manyresearchersbelievethatthereasonmorepeopledontgetextremelyillfrom highproteindietsisduetothefactthatabout50percentoftheproteinisdestroyedby cooking.

Essential Fats(Omega3,6,9,GLA,EPA,AA,DHA)
Essentialfatsandfattyacidsareextremelyimportantforhealthandvitality.Essential fatdeficienciesarecorrelatedwithdegenerativediseasesincludingcardiovasculardisease, cancer,diabetes,multiplesclerosis,skinafflictions,dryskin,premenstrualsyndrome, behaviouralproblems,poorwoundhealing,arthritis,glandularatrophy,weakenedimmune functionsandsterility. Theunsaturatedfattyacidscannotbesynthesizedinthebodyandhavebeenconsideredto beessentialtomaintainhealth. Heatdestroysessentialfattyacids.Worse,itresultsinthecreationofdangerousfree radicals(BalchandBalchpg.68).UdoErasmussays,heatdestroysEFAsandturnsthem intopoisonousbreakdownproductsthatinterferewithEFAfunctionsandcreatefree radicals.Thebottomlineis:eatonlylivingfoodsandyouwillneverhavetoworryabout consumingthesepoisonousbreakdownproductsorthistypeoffreeradicalthatcanbeso damagingtothebody.

Digestive Leucocytosis
Digestiveleucocytosisisthephenomenonofwhitebloodcells(leucocytes)rushingtothe intestinesascookedfoodentersthebody.Leucocytosiswasthoughttobeperfectlynormal. ButPaulKouchakoff(InstituteofClinicalChemistryinLausanne,Switzerland)foundthat whenfoodiseatenraw,digestiveleucocytosisdoesnotoccur.Infact,hefoundthatif somethingrawiseatenbeforesomethingcooked,leucocytosisdoesnotoccur. JameyDina,N.D.,explainsthatlowtemperaturecookingmaynotcausethisphenomenon. Ifonesleucocytesflocktotheintestineseverytimeoneeats,dayafterday,theimmune systemcannotfunctionoptimallyfortherestofthebody.Eatingrawfoodsorlow temperaturecookedfoodsleavesthewhitebloodcellsfreeforothertasksandcanonly helpinthebodyresistdisease. Webresources: http://therawfoodcoach.com/ http://rawepicurean.net/ http://www.rawpeople.com/ Suppliers(SA): http://www.freshearth.co.za http://www.naturalwise.co.za/ http://gonatural.co.za

Insulin

THEBLOODSUGARHORMONE

Oneofthemajorplayersinyourbodyshormonalsymphonyisinsulin,akeyhormonethat isthrownoutofbalancebythedietoftoomanysweet,starchyfoodsandtoolittleprotein andhealthyfat.Wheninsulingoesoutofbalance,youarelikelytogainweightthatclings stubbornlytoyourmidsection.Excessinsulinalsocontributestolowestrogen,PCOS,and infertility,aswellastomanysymptomsofPMSandchallengingperimenopause,including moodswings,depression,insomnia,fatigue,acne,andmigraine. Hereiswhathappenswhenweeatsugary/starchyfood: StepOneYoueatsometypeofcarbohydrate,whichisbrokendownintoglucose,aformof sugar.Thesugartravelsfromyourdigestivesystemintoyourbloodstream StepTwoTokeepyourbrainfromgettingtoomuchsugar,whichmightdamageyourbrain cells,insulinstartsstoringbloodsugarinyourbodysothercells(Insulinalsoalertsyourliver tokeepbloodsugaroutofthebrain) StepThreeEachofyourcellshasseveralinsulinreceptors,whichfunctionaslittlelocks. Insulinislikethekeythatopensthoselocks,allowingittomovesugarfromyour bloodstreamintoyourcells,whereitisstored StepFourWhenyoueattoomanycarbsandespeciallytoomuchsweet,starchyfood, eventuallyyourcellsfilluptocapacity.Atthatpoint,theyshutdownsomeinsulinreceptors inaprocessknownasinsulinresistance.Meanwhile,theinsulinimbalancesetsoffalarm signalsintheformofinflammation,whichcausesacascadeofotherhealthissues StepFiveWhencellsshutdowntheirinsulinreceptors,yourpancreasproducesmore insulin,tryingtoovercometheresistance.Nowwevesetinmotionanotherviciouscycle: moreinsulinleadstofewerreceptors,whichleadstomoreinsulin,whichleadstostillfewer receptors,andsoon StepSixWheninsulincantgetintoyourcells,itremainsinyourblood,aconditionknown ashyperinsulinemia.Nowyourbloodsugarmovesintoyourfatcells,whichexpandandyou startdevelopingfatdepositsaroundyourmidsection.Thatweightwillbeverydifficultto loseunlessyoureverseyourinsulinresistance StepSevenAtsomepoint,evenyourfatcellswontacceptanymoresugar,sotheblood sugarremainsinyourbloodstream,atwhichpointyouhavedevelopedType2diabetes.You canpotentiallyreverseoratleastminimizethisdisorder,however,byreversinginsulin resistance

WhatIsaCarbohydrate? Grains:wholegrains,processedgrains,flour,cornandcornproducts(HighGI:whiteflour, pasta,bread,corn) Processedsugar Starchyvegetables Highglycemicfruits(mango,papaya,watermelon,banana) Dairyproductscontainbothproteinandcarbohydrates(milksugars) Youwanttoreverseinsulinresistanceandrestoreinsulinsensitivity:yourinsulinsabilityto movebloodsugarintoyourcellsanduseitthere.Atthatpoint,yourfatcellswillstop expanding,and,eventually,theywillevenstartshrinkingasyourbodystartsusinginsulin moreefficiently.Youllloseweight,regainyourbodystrueshape,andfeelmoreenergized, sexy,andalive.Balancingyourinsulinhelpsyourbodytobalanceotherhormonesaswell. Sohowdoyoubalanceyourinsulinandrestoreinsulinsensitivity? Basically,youwanttobuildmuscleinsteadoffat,becausemusclecellshavemanymore insulinreceptors.Tobalanceyourinsulin,youalsowanttoreduceyourcarbintakeand focusonlowglycemiccarbsthatarelesslikelytoproducehighbloodsugar,like:brown rice,sweetpotatoes,cruciferousveggies,greenleafyveggies,lemonsandberries.Youcan getextensivelistswithGIvaluesofvariousfoodontheweb.Herearesomeforyouruse:
FreshFruit

GlycemicIndex 38 40 42 52 53 53 GlycemicIndex 41 47 47 70 48

Lemons,Limes Raspberries(freshorfrozen) Apples,Pears Strawberries(freshorfrozen) Oranges,Peaches Bananas Grapes Blueberries(freshorfrozen)

FreshVegetables

Ginger,Garlic Lettuce,Celery,Onions,Peppers,Tomatoes, Broccoli,Cauliflower,Spinach Zucchini,Cucumber,Greenbeans,Asparagus Carrots(baby&regular) NewPotatoes Peas(freshorfrozen)

Case for vegetarianism

Humanslackboththephysicalcharacteristicsofcarnivoresandtheinstinctthatdrivesthem tokillanimalsanddevourtheirrawcarcasses.Askyourself:Whenyouseedeadanimalson thesideoftheroad,areyoutemptedtostopforasnack?Doesthesightofadeadbird makeyousalivate?Doyoudaydreamaboutkillingcowswithyourbarehandsandeating themraw? Herearethemainphysiologicaldifferencesbetweencarnivores(meateatinganimals), herbivores(animalswholiveonplantbaseddiet)andhumans: Intestinaltractcapacity CARNIVORE:haveintestinaltractthatisonly3timestheirbodylengthsothatrapidly decayingmeatcanpassthroughquickly HERBIVORE:haveintestinaltract1012timestheirbodylength. HUMAN:haveintestinaltract1011timestheirbodylength. Stomachacid CARNIVORE:havestronghydrochloricacidinstomachtodigestmeat(pH1orless) HERBIVORE:havestomachacidthatis20timesweakerthanthatofameateater(pH45) HUMAN:havestomachacidthatis20timesweakerthanthatofameateater(pH45) Chewing CARNIVORE:None;swallowsfoodwhole HERBIVORE:Extensivechewingnecessary HUMAN:Extensivechewingnecessary Clearlyifhumansweremeanttoeatmeatwewouldn'thavesomanycrucial ingestive/digestivesimilaritieswithanimalsthatareherbivores. Carnivoreshaveacidbaseddigestivesystems.Also,theirintestinesmeasuresaboutfivefeet long,nottwistedandturned,layeroverlayer,compactedintoasmallarealikethehuman intestine(whichistwentyfeetlong6metres).HumansHydrochloricAcid(stomach)isnt strongenoughtofullydigestmeat.Salivainhumansismorealkaline,whereasinthecaseof flesheatinganimals,itisacidic.Thealkalinesalivadoesnotactproperlyonmeat. Haveyoueverseenwhathappenstoapieceofmeatthatstaysinthesunforthreedays? Meatcanstayinthewarmthoftheintestineforatleastfourtofivedaysuntilitisdigested. Itdoesnothingbutwaitforpassage.Often,itusuallystaysthereformuchlonger.Medical doctorshavefoundtracesofundigestedmeatremaininginthecolonforuptoseveral months. Meatputrefieswithin4hoursafterconsumptionandtheremnantsclingtothewallsofthe intestinesfor1421days.Ifapersonissufferingfromconstipationtherottingmeatcanstay intheintestinesformonthsoryears.

Ifwearetruecarnivoresoromnivoreswewouldeatanimalfleshrawandbloody.All omnivorousandcarnivorousanimalseattheirmeatraw(Ifadeerisburnedinaforestfirea carnivorousanimalwillNOTeatitsflesh). TheChinesebelievethatthechiorlifeforceinyourbodyislesswhenyouconsumemeat andsodotheIndianswiththeirancientyogicprinciples.Mostspiritualpeoplebelievein auras.Kirilianphotographyshowsusthataforcefieldstillremainsarounddeador amputatedflesh.Youadoptthatanimalaurawhenyoueatit'sdeadflesh.Fruitsand vegetableshaveahighervibrationalaurathananimalproducts. Youarewhatyoueat,isasloganthatIlovetousetoshowthementalaspectof vegetarianism.Whenanimalsareslaughtered,fearandaggressionenzymesareshotinto theirmuscletissue.Theyremaininthemeatuntiltheconsumeringeststhefleshandadapts thesameemotions. Therearealotofmisconceptionsaboutbeingavegetarian;proteinisoneofthemaintopics ofdebateasalotofpeoplethinkthatyoucanonlygetproteinfrommeat.Vegetariansgeta lotofproteinwhentheyeatavarietyoffruits,vegetables,grainsandlegumes.What vegetariansdon'tgetistheexcessproteinofthetraditionalAmericandiet.Thistypeofdiet leadstolivertoxicity,kidneyoverloadandmineraldeficiencydiseases. Alotofpeoplealsothinkthatavegetariandietisnotabalanceddiet.Vegetariandietshave aproportionofthreemacronutrientswhicharecomplexcarbohydrates,proteinandfat. Vegetarianfoodsources(plants)tendtobehighersourcesofmostmicronutrients. Anothermyththatneedstobeclarifiedisthesocalledlackofcalciumamongvegetarians. Manyvegetablesespeciallygreenleafyoneshaveagoodsupplyofcalcium.Thetruthisthat vegetarianssufferlessfromosteoporosis(adeficiencyofcalciumthatleadstoweakbones). Alsothelittlecalciumthatisleftinthemilkafterheavyprocessingisnotpairedwith magnesiumandcannotbeproperlyutilisedbyourbodies. Coloncancerisrampant!Thisiscausedbytheslowevacuationandputrefactionofmeatin thecolon.Lifelongvegetariansneversufferfromsuchanillness.Manymeateatersbelieve thatmeatisthesolesourceofprotein.However,thequalityofthisproteinissopoorthat littleofitcaneverbeutilizedbyhumans.Thisisduetoitsincompletecombinationofamino acids[thebuildingblocksofprotein].StudiesshowthattheaverageAmericangetsfive timestheamountofproteinneeded.Theprimedangerofexcessmeatconsumptionisuric acid(thewasteproductproducedintheprocessofdigestingprotein).Uricacidattacksthe kidneysandbreaksdownthekidneycellscallednephrons.Thisconditioniscallednephritis; theprimecauseofitisoverburdeningthekidneys.

SIMPLERAWFOODRECIPES Easytocombinewithcookeddishes
Rawsushi Norisheet(preferablynottoastedtype) Almondpaste(soakedalmondsprocessed*) Avocados Cucumber Redpepper Sprouts(mungbean,alfaalfa) Greens,rocket,watercress Carrots Babymarrows Gratedfreshginger Liquidaminosorfermentedsoysauce (namashoyu)fordipping Kalesalad 1bunchofkale,peeltheleafsoffkaleandtear theminpieces(bitesize) 1avocados 1tspseasalt lemonjuice Cayenne Basil Mashwithhands AddTomato(chopped) Mungbeanssprouted(optional) Rawrice 1cauliflower,processed* 1sweetpotato,processed* onion 1cupoliveoil cupsproutedsunflowerseeds 1bunchparsley,chopped 1lemon Seasalt

 Tzatziki cupcashews(soaked)andprocessed* Lemonjuice Naturalsalt Garlictotaste Mixtheingredients,thenstirin: cupgratedcucumber(unpeeled) cupwater Mint,chopped

ChocolateMousseParfait Cream cupfilteredwater 2cupscashews 1cupagavesyrup cupvanillaextract Mixittogethertosmoothconsistencyand leavetoset(itwillthicken) Chocmousse 1/4cupfilteredwater 2avocados 1cupagavesyrup 1tbspvanillaextract 2cupscacaopowder(organic) Cinnamon Layeritincocktailglass:cream,cupchopped strawberries,chocolatemousse.Garnishiton topwithstrawberryflower Rawcheese Cashewsormacadamianuts,soakedand thenprocessed* Garlic(orhing) Herbs(dill)optional Probiotic(optional) Naturalsalt(seasaltormountainsalt) Lemonjuice

 RawLasagne Babymarrowsforlayering Tomatosauce(soakedsundriedtomatoes, tomatoes,Italianherbs,garlic,oliveoil) Spinachchoppedandprocessed*with avocadoandherbs(basil,oreganoor thyme) Rawcheese(seerecipeabove)

*Whereitsaysprocessedinrecipesaboveitmeansuseinfoodprocessor(Sblade) Recommendedrawfoodrecipeswebsites: http://www.rawfoodrecipes.com http://goneraw.com/ http://www.rawpeople.com/ http://www.aniphyo.com/ Localsuppliers: HealthAlternativesorganiccacao,coconut,oils,probiotics(RealThingbrand,keptinthefridge) IncredibleProduceherbs,spices,nuts,hing(substituteforgarlic),blacksalt(mountainsalt), phonenumber:3914372 FoodLoversMarketnuts,freshdates,fruitandveggies,sundriedtomatoes TransAfricanuts,spices,mungbeansforsprouting AgavesyrupcanbefoundatPicknPay,Sparandwoollies,alsoatHealthAlternativeshops LiquidAminoswillbeavailableatHealthAlternativeshopefullysoon.Meanwhileyoucouldoptfor Kikkamonsoysauce(soldatWoolies)withoutpreservativesorbuyitinSA(healthshopsonly) Mungbeansforsproutingatanyshop AlfaalfaseedsforsproutingatSpar NorisheetsatWoolies,PicknPay

Notes _____ ______ _______ ________ _________ __________ ___________ ____________ _____________ ______________ _______________ ________________ _________________ __________________ ___________________ ____________________ _____________________ ______________________ _______________________ ________________________ _________________________ __________________________ ___________________________ ____________________________ _____________________________