Before I answer that question, let me share why we need to eat more raw foods.

Because raw foods have enzymes, which help our food to digest, they are important in the digestion process. The enzymes in raw foods break down particles so they can be utilized for energy.

Enzymes are proteins and they have a unique 3-dimensional structure. Once they are heated above 118 degrees, the unique structure begins to breakdown. Once they have been exposed to heat the enzymes no longer contribute to the process of digestion for which they were made.

Therefore eating a wide variety for raw foods is imperative for a thriving life. A daily diet should consist of at least 50% raw foods for a proper functioning body.

Just how does one get a good amount of raw foods in their system?

Here a few simple ways to add more raw foods to your daily diet:

• Eat a simple green salad with lunch and dinner. When you eat a salad before your main meal, it aids in proper digestion.
• Cut up raw vegetables like cucumbers, carrots, tomatoes, green onions, and celery to go with your dinner. You would be surprised how delicious a raw tomato is with beans and rice.
• Make a salad with just avocados, tomatoes, green and black olives. A good dressing for this salad is simply a little olive oil, garlic powder, and sea salt.
• Make a bruschetta spread with tomatoes, garlic, and green olives. Dice the vegetables; add olive oil, sea salt, and basil. Chill and eat over toast, crackers, on the side of any Italian dish, or by itself.
• Pop a piece of fruit in your mouth. Yes, they are raw foods too! And they are delicious
• Make a smoothie. All smoothies do not have to made with milk either. Just freeze the fruit, place in blender once it is frozen, add ice, sweetener of choice, some ground flax seeds, and blend.
• Juice it! Oh the benefits of having a juicer. Try a carrot, cucumber, and ginger blend for energy, focus, and clarity. Juicing is very beneficial to your over all health.
• Try sprouts. The most enzyme rich foods are sprouts. They are filled with some of the most potent sources of vitamin C, beta-carotene, and many B vitamins. Just about any vegetable or grain can be consumed from sprouts. Try alfalfa, broccoli, bean, or mung bean sprouts.
• Make a raw granola, trail mix, and raw fruit bars. My favorite homemade raw bar is made with oatmeal, cranberries, pecan, and honey with a little barley malt and flax. Now for those already prepared, try the Lara bars. It comes in a variety of flavors like pecan pie, apple pie, and banana bread and they are all natural with no preservatives.
• Eat raw nuts. No, not the salted ones you get in a can! Find raw nuts in health food stores and crunch away. You can even add them you your salads.

Unfortunately too many people neglect the importance of raw foods and cook everything to death…literally. By over cooking food you are risking serious health problems. Cooked foods are not always the healthiest. The body cannot properly digest foods that have been fried, pasteurized, barbecued, dried or other over-processed and over cooked foods. If you have to cook foods, the best way to do so is to lightly steam, stew, or use a crock pot.

Start out with one raw dish per day plus a few extra pieces of fruit. Your body will scream Thank you and you will feel the difference.

Understand that cooking vegan is really no different than any other meal you cook. You just have to learn to apply what you already know and if you don’t know then visit places like Vegan Family Living to find out more about cooking vegan.

When you cook vegan it is important that to most people, texture matters when it comes to food. Food can taste great but if the texture is not up to par, it will not be a fan favorite. For example when I cook spaghetti or tacos, I have learned that it is best to use Boca crumbles or TVP over Gimme Lean, especially when you are cooking for guests and children because they can be a picky bunch.

Another important thing to remember is to expand your seasoning selections. Most people have a few basics: garlic powder, salt, pepper, onion powder, and maybe some sage. I always tell my clients about expanding their seasoning options. Try Hungarian paprika, fennel, cumin, mole, fresh herbs, masala, smoke, vegetable broth, or even soups like cream of mushroom or dressings like a balsamic vinaigrette to jazz up your meal. There are so many ways to season your meals.

The wonderful thing about cooking and eating vegan is that your eyes open to so much more in the world of produce. So instead of cabbage for dinner, you can try kale, swiss chard, or another great tasting green. Instead of the typical cucumber try a different variety like the English cucumber.

Maybe you already have a few vegan recipes! Take a moment to see what dishes you make that are already vegan. Sit down and write a list of the meals you cook and place a check mark by the one that have no dairy or animal products in them. You will probably be surprised at the results.

The point I am trying to make is that cooking a vegan meal can be a great experience and it is not a difficult task, once you grab hold to the concepts of cooking vegan.

Printed Version

Portobello Sandwich

Per Person

Ingredients

2 slices of whole grain bread (toasted optional)

2 slices of soy or other cheese alternative

10 to 12 Baby spinach leaves washed and drained

Sliced Tomatoes (about 3 med, cut slices)

Sliced onion (as much as you desire)

1 tbsp smoke

Dijon Mustard

1 nice round piece of Portobello mushroom

1/2 tbsp coconut oil

Directions

Heat pan and add coconut oil. Add Portobello and sprinkle with smoke. Cook about 2 minutes on both sides and remove. Add onions to pan and sauté for about 3 minutes or until lightly caramelized. Turn heat off.

Now layer your sandwich and enjoy!

Nutrition Facts

Serving Size 336 g

Amount Per Serving

Calories 225 Calories from Fat 48

Total Fat 5.3g Saturated Fat 2.6g

Cholesterol 0mg Sodium 484mg

Total Carbohydrates 39.6g Dietary Fiber 8.2g

Sugars 10.6g Protein 10.7g

Vitamin A 44% Vitamin C 34%

Calcium 5% Iron 8%

Joana Duran, a Nurse Practitioner and expert on vegan children gave a rather in depth look into feeding the vegan baby in an article that you can read by clicking here.

Do you have a question about vegan cooking and eating that you would like answered? Please fill out the form on our contact page and let us know your burning vegan cooking question.

A: The website VegCooking.com features 8-week vegan menus to help individuals figure out what to eat (the menus are helpful for individuals who are transitioning into veganism, have a busy lifestyle and need some guidelines or meal ideas anyone can benefit from these menus, really.

Aside from the regular?vegan menus, they also feature an 8-week menu geared towards those who wish to lose some weight. The menus can be found here. In addition to providing daily menus, this section of VegCooking.com also features links for Slimming Tips, healthy snacks, and good-for-you desserts.

All this information on VegCooking.com is completely FREE of charge I hope it helps you on your quest to become a healthy vegan. Just remember not to become a junk food vegan, and focus your diet on wholesome foods, such as fruits, vegetables, whole grains, and legumes.

Answers Provided by Liz Stark

For a Low cost option with a full view of transitioning to a vegan diet, be sure to check out Transitioning Your Family With Ease. Click on the book for more information.