Raw Food Pyramid is the pyramid used by all Raw Vegans and as you can see is really epic. Its a pyramid that consists of the levels of fruits, vegetables, nuts, seeds, and sprouts. Unlike the regular American Standard Diet (SAD) food pyramid, the fruits and vegetables is a small portion at the bottom. Here’s the raw food pyramid guideline:
LEAFY GREENS: Greens are essential to my diet and they are chocked full of nutrients, a great source of protein, include tons of essential minerals like calcium, iron and magnesium. Some of my favourites include kale, spinach, Swiss chard, romaine and bok choy. And remember the leafy greens are all about chlorophyll. And the consumption of chlorophyll can increase energy levels, aid in digestion, support immune function & help in fighting major lifestyle diseases. In other words: Chlorophyll=VERY Good!!
VEGETABLES: You can pretty much eat any vegetable raw. Cucumbers, asparagus, broccoli, spinach, collard greens, swiss chard, zucchini, artichokes, peppers, kale (just to name a few).
FRUITS: Loaded with vitamins and good carbohydrates to fuel your body, there are tons of fruits to choose from. Apples, oranges, lemons, all berries (strawberries, raspberries, blackberries, blueberries, etc.), bananas, mangos, dried fruits including apricots, cranberries (just to name a couple). With dried fruits, make sure you choose the ones in “dark” in color– if the dried fruit is a bright colour (i.e. bright orange dried apricots) this usually means that sulphites have been added!!
SPROUTS & LEGUNES: Spouts are a powerhouse of nutrients and super easy to make at home. You can spout seeds and legumes. Sprouts like alfalfa, sunflower, broccoli, quinoa, lentil and chickpea. For legumes, chickpeas, black beans and other times of beans.
GRAINS: Quinoa, buckwheat (both gluten free), wild & brown rice and oats.
NUTS & SEEDS: Nuts & seeds tend to be higher in fats so it’s important to limit the amounts you consume – think of it like this: your body can only process so much fat – so proceed with care. But, nuts and seeds are happy fats:) Like cashews, almonds, pine nuts and macadamia nuts. Seeds are a great source of protein and essential minerals and also a great addition to your diet. Pumpkin, sunflower, sesame seeds, hemp, flax and chia seeds. It’s best to buy “raw” nuts & seeds (vs. roasted) as they are more easily digested, and to further aid digestion it’s best to soak nuts & seeds before eating. (Read my post on the importance of soaking nuts and seeds for more info).
HERBS: Fresh herbs add amazing flavour to meals. Herbs like basil, cilantro, parsley and chives, are all excellent. Herbs are a healthier alternative to spices like salt. If using salt, Himalayan Pink salt is the best to add to your meals.
SEA VEGETABLES: Sea vegetables are full of nutrients, minerals and a great substitute for salt. Dulse is used in salads. Use untoasted raw nori for sushi rolls and kelp noodles.
FATS: Fats have been given a bad look by people. Moderation is the key and your body can only absorb and process so much fat. Some great sources include avocado, coconut, and some cold-pressed extra virgin oils like flaxseed, hemp seed, sesame oil, and coconut oil. Remember though, these are happy fats:)
SWEETNERS: There are so many natural sweeteners that are wonderful! Like medjool dates, raisins, prunes, raw coconut nectar, etc!
FERNENTED FOODS: Don’t worry, fermented foods isn’t bad as the name may sound. Fermented foods help provide a healthy immune system in the intestine by incorporating healthy bacteria into the colon which contribute to better digestion, better absorption of nutrients and strengthen our immune system. The process of fermentation, breaks down complex proteins, fats and starches into their simpler components which makes the foods easier to digest and assimilate. Fermenting essentially takes soaking one step further to provide even more benefits. Fermented foods are in essence probiotics and are alkaline and very cleansing for the body. Some sources of fermented foods include:
unpasteurized non-GMO miso paste (genetically modified organisms – most non-organic soy is genetically modified; also unpasteurized as the pasteurizing process destroys enzymes and reduces nutritional content).
OTHER FOODS: A few other foods that you can incorporate into your diets include Nutritional Yeast – nutritional yeast is not the same as yeasts used in breads. It is an inactive yeast and it’s a great source for vitamin B12 and has a bit of a cheesy flavour and is a great substitute in recipes where you might use parmesan cheese. Read more here: Nutritional Yeast
Other foods include, maca powder, blue-green algae (e3Live), cacao, carob, Bragg’s liquid soy, organic non-GMO tofu, etc.
PROTEIN: Your probably (or maybe not) wondering, “How or where do you get your protein?” It is a mislead dispute among people today. Needing so much protein is a myth. Our bodies can’t store proteins (the bad one of course like meat, fish, etc). Americans intake too much proteins in the diets. In fact, Americans overdose on proteins. Here’s an example: imagine adding 10 pennies to your water. That’s how much protein you need in a day! So imagine! Of course, you need good source of proteins from bananas, all the fruits and vegetables, nuts, and seeds. You can get good source of protein in a raw vegan diet. Don’t be fooled by the “You need protein” myth. Get it naturally on a plant-based diet.
Written By: Miliany Bonet
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