Raw food diet: concept, benefits and harms, recipes

Fried, smoked, stewed, richly seasoned with spices, flavorings and various chemicals. Eating "anything", we want to feel cheerful, energetic and healthy at the same time.

However, well-known wisdom says: man is what he eats. Raw foodists also took note of this formula. Their main diet is fresh vegetables and fruits.

99% of the inhabitants of the planet are raw foodists, while they do not complain about their health, being overweight, cheerful and energetic without visiting doctors and following special diets. And only people came up with this fuss with pots and pans, at the same time, significantly reducing the usefulness of the food consumed.

What is a raw food diet and who are raw foodists?

What is a raw food diet, a fashionable modern diet for weight loss or a lifestyle? Raw food is, most likely, a whole philosophy. Speaking about the usefulness of food, adherents of this system often talk about the energy of food, its aura and biofield, and not just about vitamins and nutritional properties. There is an opinion that each fruit-vegetable has its own biofield, which nature endows with it. The fruit, ripened on the tree, has a rich aura, but as soon as it is plucked, its bioenergy begins to dry up. During heat treatment, products significantly lose their biofield. Therefore, raw foodists classify such food as "dead". Raw foods retain their energy much longer. It is believed that "live" food contains protein enzymes - the so-called enzymes. Due to the presence of enzymes in a living organism, all life-supporting processes are carried out, accelerated, and controlled.

“If I take two almonds, one raw and one roasted, and plant them in the ground, then in three weeks the roasted one will rot in the ground, and the raw one will remain where I planted it. In the spring, when the snow melts in the mountains and water saturates the earth, living forces will wake up in the nut, and potentially it can grow into a beautiful almond tree that will bring a thousand beautiful nuts. As you can see, the difference between roasted and raw almonds is life and death. One contains enzymes and the other does not. One carries potential life, while the other does not. If I show these two nuts (roasted and raw) to a scientist and ask him to analyze them, the scientist will not see any difference in their nutritional properties: both nuts contain the same amount of calcium, potassium, sodium, magnesium, zinc and copper. However, as stated above, one is rich in enzymes and brings life, and the other is not. (From the book of Victoria Butenko "12 steps to a raw food diet").

The word "raw food" is used to denote the nutrition of thermally unprocessed foods. It can be fresh vegetables, fruits, nuts, legumes, cereals - everything that grows and is edible in the form in which it occurs in nature. There are absolute raw foodists who eat exclusively raw food, and there are those who consume the maximum of fresh vegetables and fruits, but at the same time do not refuse to cook "hot" dishes. It is believed that the share of raw food in the human diet should be at least 50%. Whereas we, city dwellers, basically consume no more than 10% of raw food.

By the way, nutritionists recommend making the transition to a raw food diet (becoming vegetarians or raw foodists) after 30 years, but at the same time do it gradually, without abruptly giving up your usual food. Indeed, for the body, such an unexpected transition can result in “stress”. You need to get used to changing your diet gradually, by the way, summer and autumn are a great season when you can enrich your menu with fresh fruits and vegetables as much as possible.

There are a number of directions in the raw food diet system: some recommend eating raw sprouted grains, others - fruits, others - nuts ... But you should not limit your diet too much, preferring a mono-diet. A variety of foods contain vitamins and useful "building" substances: proteins, fats, carbohydrates. So, nuts, melons, vegetable oils are necessary to replenish the reserves of fats and essential fatty acids, they are responsible for the health of our skin. The largest amount of proteins is found in nuts, legumes (lentils, beans, peas, soybeans), spinach, cauliflower, kohlrabi. These proteins are easier to digest in the body, and are involved in building nails, hair, regulating water metabolism and maintaining skin tone. Wheat is rich in carbohydrates. As for fruits and berries, they are sources of valuable trace elements: copper (especially fruits with a red color), selenium (an anti-aging component), potassium (necessary for muscle relaxation), magnesium.

ON A NOTE:

FRUCTORIAN- a person in whose diet fruits make up 3/4 or more (75-100%). A fruit in this case refers to any fruit of a plant that consists of pulp and seeds. This includes: watermelons, melons, strawberries, blueberries, raspberries, currants, apricots, avocados, figs, bananas and many other fruits.

DISH MAN(aka a dish eater) - this is how raw foodists call people who are addicted to cooked - boiled-fried food, and especially fans of restaurant food.

Syromoneater- a person who consumes only one product at one meal, without mixing various components. It is believed that such a nutrition system allows you to quickly get rid of extra pounds.

For new adherents of this philosophy, it is recommended to adhere to the following raw food rules:

- Thoroughly chew food - otherwise it simply will not be absorbed

-Eat only when you are physically hungry

-Do not drink immediately before meals and immediately after it

-Food temperature should be at room temperature: do not eat dishes that have just been taken out
from the refrigerator

-Fruits and nuts should be eaten before dinner, not after dinner. Then they are better absorbed.

- Raw water must be clean, settled for several hours, filtered

The benefits and harms of a raw food diet

Official medicine sees not only the benefits of a raw food diet, but also a risk to health. There are people for whom this model of nutrition is simply contraindicated. For example, suffering from pancreatitis, diseases of the pancreas, gallbladder, colitis, ulcers, allergies. The raw food diet is not recommended for children and the elderly.

To undeniable merit can be attributed to the fact that a raw food diet is an excellent preventive cleansing of the body, it is an excellent remedy for constipation and hemorrhoids due to the high content of dietary fiber.

Numerous studies show that people who consume a lot of vegetables and fruits are less likely to get cancer and are less prone to heart disease. Raw food treatment gives good results in gout, raw food is useful in atherosclerosis, skin diseases, rheumatism, etc.

A raw food diet is an effective way to lose weight. At the same time, you do not overeat high-calorie foods, cleanse the intestines, and your body receives the maximum amount of vitamins. However, before starting your path to a raw food diet as a nutritional model, it is useful to consult with your doctor, who, after analyzing your health, lifestyle and level of physical activity, can provide valuable recommendations.

To understand the meaning of the raw food diet, you need a little digression into history. Since the middle of the last, XX century, the so-called industrial nutrition system has been widely developed in economically developed countries. What does this mean? To provide for the rapidly growing urban population, it was necessary to somehow process food for better preservation. Technologies of canning, quick freezing, refining, etc. have appeared. And everything would be fine, but the use of these technologies ultimately leads to the loss of vitamins, enzymes and trace elements. Moreover, for better preservation and, to be honest, for greater profits, undesirable substances such as preservatives, flavors and dyes are often added to products. As a result, we have a completely unbalanced diet, a chronic deficiency of vitamins and biologically active substances, and a terrible excess of harmful high-calorie foods. Back in the 70s of the last century, Academician A.M. Ugolev noted that the diseases of “adaptation” (obesity, hypertension, diabetes, cancer, etc.) had become “younger” dramatically. Today, hypertension at the age of 35-40, arthritis at the age of 20, diseases of the vascular system in childhood are common...

The Western movement for a healthy lifestyle, which originated in the 60-70s of the XX century, led to mass hobbies in original ways of eating. Separate nutrition, raw food, dry food, Zen macrobiotics, Ayurvedic nutrition and many other concepts are collectively called faddism (from the English Fad - a whim, a fad, a passing hobby). But if you look closely at the modern principles of healthy eating, you will notice that nutritionists often borrow the most successful recommendations from these “bizarre”, “abnormal”, “wrong” trends.
One of these trends is the raw food diet. In a nutshell, a raw food diet is eating food without heat treatment. It also varies.

Omnivorous raw food diet, when almost all plant products are allowed to be consumed, as well as eggs, milk, meat, fish, seafood in raw or dried form.

Vegetarian raw food diet, as the name implies, allows the use of plant products and sometimes eggs and / or milk.

Vegan raw food- the most common - involves the use of only plant products (fruits, berries, vegetables, cereals, honey, perga, pollen, nuts, cold-pressed vegetable oils, legumes).

fruitarianism- this is eating only raw fruits (fruits and berries).

All these currents are divided into mixed and monotrophic.

Mixed raw food diet implies the use of different foods at one time, for example, various vegetables, fruits, fruits with nuts, etc.

Monotrophic raw food diet(or raw food diet, CME) allows you to eat only one vegetable product at one meal: for example, only oranges, then after some time only nuts, etc. Here G. Shelton's influence with his separate meals was not without influence.

All these trends have one thing in common: the desire to eat "live" food. It has its own logic. Everyone knows that almost all vitamins are destroyed at a temperature of 40ºС. And we cook far from 40, but at 100-150, or even at 250ºС (when we bake pies or roast meat in the oven). In addition, supporters of a raw food diet believe that the heat treatment of products leads to the destruction of enzymes that activate the autolysis mechanism, improving and accelerating the natural process of digestion. It is also believed that vitamins and microelements remaining in food after cooking are poorly absorbed due to changes in the connectivity of states. But the most important argument of raw foodists is that during heat treatment many new chemical compounds are formed that are not characteristic of living nature (trans fats, trans isomers, carcinogens, free radicals, etc.), which have a truly destructive effect on the human body.

Supporters of a “normal” diet have nothing to cover this card with. But various studies are being conducted to prove that a raw food diet leads to iron deficiency anemia, amenorrhea, a lack of calcium, iron, magnesium, iodine, zinc, Omega-3 polyunsaturated fatty acids, vitamins B12, E and D.
Any question must be approached without fanaticism.

Some nutritionists are calling for, if not completely switching to a raw food diet, then at least shifting the ratio between raw and thermally processed food to 60% and 40%, respectively. For a resident of a modern metropolis, who consumes hardly 10% of raw food, even this innovation will be extremely useful. It is not uncommon for a raw food diet to become a natural continuation of a “healthy diet”, and a person simply loses the desire to eat thermally processed and animal food. Moreover, culinary flavors are no longer associated with food, and sometimes any cooked food is disgusting. The forums of raw foodists are sometimes so saturated with contempt for "dish lovers" (as they call those who eat cooked food among themselves) that it is shocking ... (As if they themselves ate only raw fruits from the cradle! But this is so, speaking of fanaticism ...)

Universal raw soup recipe

In a blender, grind tomatoes and sweet peppers, greens, onion feathers and garlic to a puree state. Celery stalks - for an amateur. Greens can be used very different, both garden and wild - nettle, gout, etc. As you get used to it, you can add root vegetables - carrots, root celery, etc. For taste and nutritional value, you can add ground nuts or seeds, vegetable oil. This recipe is an excellent base for raw gazpacho. Gazpacho is often referred to as "liquid salad", and as in any salad, in this recipe you can change the amount and composition of the ingredients to your liking without fear or reproach.

Gazpacho

Ingredients:
2 tomatoes
1 cucumber
¼ sweet pepper
1 garlic clove
2 tbsp olive oil,
herbs, lemon juice,
sea ​​salt, soy sauce and hot pepper - optional.

Cooking:
Grind everything in a blender until puree, sprinkle with herbs, sprinkle with lemon juice.

Bicolor gazpacho

Ingredients:
1 tomato
½ red bell pepper,
1 cucumber
½ green bell pepper
1 garlic clove
lemon juice, vegetable oil, sea salt or soy sauce - to taste.

Cooking:
In separate containers, puree the tomato with red pepper and the cucumber with green pepper. We add vegetable oil to each mixture of spices and pour it into a plate at the same time, trying not to mix the green and red mass. We decorate with greenery.
In gazpacho, you can add seasoning for Korean carrots, but not the one that is sold in bags, since it contains monosodium glutamate. It is advisable to make it yourself by finding spice merchants in the market. The composition of this seasoning includes black pepper, curry, coriander, basil, nutmeg, chili, garlic, paprika, but you yourself can change the composition of this seasoning to your liking. Don't be afraid to experiment!

Hearty soup-energy "From Giuliano"

Ingredients(all products finely chopped):
½ stack tomato,
½ stack fresh mint,
¼ stack. green onion,
¼ stack. sweet pepper,
¼ stack. corn kernels,
½ tsp garlic,
½ tbsp fresh ginger,
¼ fresh hot pepper (optional)
½ stack fresh orange juice,
1 stack clean water,
a little salt (sea) or soy sauce.

Cooking:
Mix all the ingredients in a blender on low speed so that you do not get a puree, but a mixture with small pieces.

Pumpkin soup

Ingredients:
1 stack sweet pumpkin,
1 stack water,
2-3 tbsp coconut pulp or any nuts,
1 tsp fresh ginger,
½ tsp cinnamon,
¼ tsp carnations,
½ tsp nutmeg,
½ tsp vanilla (preferably fresh)
¼ tsp sea ​​salt.

Cooking:
Grind all the ingredients in a blender to a puree. Ready!

Raw borscht

Ingredients:
1 beet,
1 carrot
1 tomato
½ onion
2 cloves of garlic
1 orange (peeled)
a handful of cabbage, greens,
juice of half a lemon, vegetable oil,
salt, pepper, bay leaf, ginger - to taste.

Cooking:
Grind all the ingredients, except for cabbage, half of the carrots and greens, in a blender until puree. Add lemon juice, vegetable oil and clean water until semi-liquid. On a coarse grater, grate the carrots into the “broth”, finely chop the cabbage, greens. In addition to cabbage, you can add cucumber, radish, Chinese cabbage.
Raw spreads and nut pates can be a great alternative to butter on your usual sandwiches. And they are prepared just as quickly and simply as raw food soups.

Nut butter

Ingredients:
½ stack walnuts,
1 jar of olives
1 garlic clove
2 tbsp vegetable oil,
pepper, sea salt or soy sauce - optional.

Cooking:
Grind all products in a blender until smooth. If the paste is thick enough, you can add more vegetable oil.

Walnut butter (more complex)

Ingredients:
1 cup soaked almonds
1 cup soaked seeds
1 tomato
1 onion
1 garlic clove
½ sweet red pepper
greens, salt, seasoning like "adjika".

Cooking:
Grind vegetables, mix with nuts, beat in a blender until smooth.
There are many options for making nut butter.
Instead of vegetable oil, you can add avocado pulp and lemon juice (so that the avocado does not darken), and use any vegetables as a filler.
You can also make milk from nuts. The technology is the same for any recipe: soak ½ cup of nuts, drain the water, grind in a blender as finely as possible, add 1 stack. clean water, beat again, strain - and you're done! You can add some honey. This is how almond, coconut, poppy milk, cashew milk, sunflower, pumpkin, sesame seeds are prepared - everything is limited only by your imagination. Almonds should be soaked and peeled before use. Sesame seeds can not be soaked. Poppy is desirable to pre-grind into a paste in a coffee grinder. The benefits of such milk are undeniable: it contains about 7-10 times more calcium than cow's milk.
On the basis of nut milk, you can prepare delicious "yogurts" by simply adding an overripe banana, juicy peach or dates to the finished milk. In no case should you throw away the cake left over from nuts or seeds - this is an excellent semi-finished product for making raw sweets. Just mix the cakes with honey, cocoa powder (or carob, but in this case you need to put less honey or do without it at all) and wind round sweets, which then roll in coconut, sesame or poppy seeds or cocoa powder.

One of the most common raw food dishes is sprouted grains of wheat, rye or legumes. They can be eaten on their own with honey and nuts, or added to a salad or made into a refreshing drink.
Germination of wheat: wash wheat, remove rubbish. Put the wet gauze on a plate, pour out the washed wheat in a thin layer, cover with gauze and put in a warm place. Rinse wheat with gauze 2-3 times a day. In a day or two, sprouts will hatch. Do not let the sprouts grow more than 1-2 mm, use wheat germ immediately.

Sprouted wheat drink

Ingredients:
½ stack sprouted wheat,
1 liter of pure raw water.

Cooking:
Pour sprouted wheat into a liter jar, pour water, cover with gauze and leave in a warm place for 2-4 days. You don't need to mix. The water will become carbonated and whitish, a thin layer of white mold will appear on the surface. This drink is sour. You can ferment to any degree of acidity, it depends on your taste. Then put in the refrigerator. Such kvass is stored for a long time - more than a week, and over time it only becomes tastier. Based on this drink, raw soups can be prepared.

Raw borscht

Ingredients:
Chinese cabbage, 1/2 head
beets, 1 pc.
carrots, 3 pcs.
dill, 1 bunch
tangerine, 3 pcs.
orange, 1 pc.
juice of 1/2 lemon
water, 600 - 700 ml.
salt to taste

For sour cream:
sesame, 50 gr.
sunflower seeds, 50 gr.
lemon juice, 1 spoon
salt to taste (1/4 tsp)
water (about 11-12 tablespoons)

Cooking:
Chop the Chinese cabbage, salt, and mash / rub it with your hands so that it becomes softer and let the juice flow.
Grate carrots and beets on a coarse grater.
Peel oranges and tangerines, if there are seeds, remove them. Place in a blender, add the juice of 1/2 lemon, and blend until smooth.
Season vegetables with the resulting sauce, add 600-700 ml of water.
Finely chop the dill (or not so much),
And add to borscht. Greens can be taken any.
Stir, salt - borscht is ready!

“Sour cream” for borscht
Grind sesame and seeds (sunflower) in equal proportions (or to taste) into flour, add water, lemon juice, and salt, and mix thoroughly or beat in a blender. sesame is slightly bitter. But in borscht - that's it. Raw sour cream, of course, is very different from ordinary sour cream, and it’s hard to even call it sour cream. Rather - sesame paste, not sour cream. But she has her own flair. And it goes very well with borscht. It's very tasty!

On a note:
-If you add diced avocado to borscht, then borscht will be “with potatoes”.
- It is better not to put this borscht in the refrigerator. After the refrigerator, borscht is far from being as tasty as freshly prepared.

Raw food soup “Tomato”

Ingredients:
tomatoes, 250 g
red sweet pepper, 1-2 pcs.
carrots, 1 pc.
water
salt to taste
garlic to taste and optional
extra virgin olive oil, optional

Cooking:
Blend all ingredients in a blender until smooth. That's it, the soup is ready!
Depending on your taste preferences, you can add garlic and 1-2 tbsp. olive oil.

Banana Curry Soup

Ingredients:
2 ripe bananas (300-400g)
1 small sweet and sour apple
1-2 tablespoons finely chopped green onion
50-80g almond pits
1-2 tbsp coconut oil (if there is no coconut oil, you can use any other cold-pressed oil, according to the author's recipe - you need to take 3 tablespoons of sunflower oil)
2-3 pinches of Indian curry (more if you like it spicy)
1-2 cloves of garlic (optional)
250-300 ml water
salt and pepper as desired and to taste

Cooking:
Blend all ingredients except onions in a blender until creamy. Sprinkle the top of the soup with green onions. For those who like to chew and crunch, already in a bowl of soup, you can cut half a banana or half an apple into cubes, and then sprinkle with onions.

Delicious and healthy broccoli and apple salad

Ingredients:
broccoli 200 gr.
2 large sweet and sour apples
raisins, 3-4 tbsp.
juice of 1/2 lemon
juice of 1/2 orange
honey or agave nectar, 1 tsp
almonds, soaked overnight (or for 6-8 hours), 50-70 gr.

1. Wash broccoli, disassemble into inflorescences (the smaller, the better). I had 200 gr., which is about 1/2 head, maybe a little more, depending on the size of the head. These 200 grams also include the stalk. Do not throw it away. The stalk and stalks of broccoli are also edible.
In addition, stalks of broccoli contain a very powerful anti-cancer agent - sulforaphane.
2. Wash the apples, cut into 8 parts, and cut these parts into thin (or not so) slices.
3. Combine lemon and orange juice, add a teaspoon of liquid honey or agave nectar, and mix thoroughly.
4. Dress the salad with the resulting sauce, add raisins and soaked almonds, cut into small pieces, and mix.
Almonds can be replaced with walnuts.

Raw champignon and pineapple salad

This salad will appeal to those who like the combination of mushrooms + pineapple (or meat / ham + pineapple).

Ingredients:
champignons (raw, naturally), 250 gr.
pineapple 150 gr.
cucumber, 1-2 pieces
onion, preferably red, 1/2 pc
1 carrot, optional

For Sauce:
sunflower seeds (raw), 100 gr.
1 tsp mustard seeds
1 garlic clove
1 tsp honey
juice of 1/2 lemon
water, 1/2 cup
salt to taste, (about 1 tsp)

Cooking:
Grate the carrots, cut the rest of the vegetables into small cubes.
Grind sunflower seeds and mustard seeds into flour. Pass the garlic through a garlic press. Add the rest of the ingredients and mix everything thoroughly, or beat with a whisk. Dress the salad with the resulting dressing.
Note: Carrots are optional here. I don’t even know how it tastes better - with or without it. Focus more on your taste preferences.

Raw Greek Salad

Ingredients:
tomatoes
cucumbers
onion
bell pepper
black olives/black olives
raw almond cheese (recipe below)
lemon juice, to taste
salt, to taste
olive oil, 1.5 tbsp

Cooking:
1. Cucumbers and tomatoes cut arbitrarily, onions in half rings. Cut the bell pepper lengthwise into 2 or 4 parts, and cut these parts into thin strips. Olives can be left whole or cut into slices. I did both, i.e. and chopped and whole added.
2. Salt, if necessary - pepper, pour over lemon juice, season with olive oil and mix.
3. Cut the raw almond cheese into cubes and put on top of the salad. Salad after that do not mix! Therefore, it is important to season the salad first, mix, and only then add the cheese cubes.

Raw Cheese with Greens

Ingredients:
almonds, 200 gr.
lemon, 1/2 pc.
salt to taste (about 3/4 tsp)
garlic optional, and to taste (2-3 cloves)
any greens, optional
liquid honey, 0.5 tsp

Cooking:
Soak the almonds overnight (10-12 hours). If desired, peel (I did not do this, I was too lazy).
Place in a food processor or blender, add lemon juice, garlic and salt, and grind until smooth, pasty. Do not add water!
At first, the almonds will be grainy and stick to the sides of the food processor, but this should not confuse you. It will have to be scraped off the walls of the food processor, grinded, scraped and grinded again, and scraped and grinded again ... until the mass becomes homogeneous and creamy.
Everything, our cheese is ready! Cheese can be shaped if desired.

Raw vinaigrette

The composition of the products can vary from time to time, something to be removed, something to be added. Everyone can change the amount of each ingredient according to their desires.

Ingredients:
tomatoes, 3 pcs.
garlic, 2 cloves
large bell pepper, 1 pc.
carrots, 1 pc.
beets (large), 1 pc.
ground coriander, 1 tsp
basil
cauliflower, optional
a bunch of green onions
avocado
juice of one lemon
parsley
dill
fresh cucumber, optional and to taste

Cooking:
We take 3 tomatoes with 2 cloves of garlic, beat in a blender, then we start adding other ingredients in order - large bell peppers, carrots, large beets (you can take more or less beets), a teaspoon of ground coriander seeds, basil, a little cauliflower ( you can without it). Then we cut a bunch of green onions, pour the juice of one lemon, cut the avocado there, mix and pour with a mixture from a blender, sprinkle with chopped parsley and dill on top. If desired, and to taste, you can still add fresh cucumber, the taste becomes softer.

Iceberg lettuce"

Ingredients:
1/2 iceberg lettuce
1 bell pepper
2 cucumbers (each palm long)
2 tbsp pumpkin seeds
2-3 tbsp ground sesame seeds with water (or cake from sesame milk, it is desirable that the cake is wet)
2 tbsp linseed oil
a bunch of Italian parsley (it gives a strong rich taste, or ordinary parsley with dill)
salt to taste
green onions (to taste)

Cooking:
Cut lettuce, peppers, cucumbers. Sprinkle pumpkin seeds. Cut parsley, salt. Add sesame cake with linseed oil. Mix everything and bon appetit!

vegetable rolls

This dish can be safely treated to both raw foodists and people who eat traditional food. Well, very tasty!

Ingredients:
purple cabbage salad
Sunflower seeds pate
Tomato
Cucumber
Avocado
Leaf salad

Cooking:
Put the pâté, tomato, avocado, cucumber and purple coleslaw on a lettuce leaf and roll up.

Raw food rolls

Ingredients:
nori
250 gr sunflower seeds (raw)
200 gr walnuts
1 garlic clove
1-2 tbsp raisins
juice of 1/2 lemon
1 tsp salt (Himalayan or sea)
cucumber
avocado
lettuce
Bell pepper
tomato
and / or any other vegetables (depending on your taste preferences)

Cooking:
In a food processor or blender, grind walnuts, raisins, salt and garlic. Add crushed seeds and lemon juice and stir.
Due to the lemon juice, the masa is sticky, and at the same time crumbly. If you want the mass to be less crumbly, you can add a spoonful of water.
Cut vegetables into strips.
We spread a thin layer of the nut mass, lettuce and other vegetables on a nori sheet, and roll the roll, not forgetting to grease the edge of the nori with water at the end.
Cut the rolls with a sharp knife.
You can take any vegetables, but in my opinion and taste, the main vegetable that should always be present is cucumber. Or at least zucchini.

Raw chips in tomato sauce

Ingredients:

curly cabbage,
2 tomatoes
1 red bell pepper
3/4 - 1 tsp salt
1 tbsp olive oil
2 tsp (with top) dried ground paprika
ground black pepper can be added if desired and to taste

1. Rinse kale well and tear/cut into portions.
2. Beat tomatoes and red sweet pepper in a blender, add salt, olive oil, ground dried paprika and mix.
3. Put curly cabbage in a deep bowl, add tomato and paprika sauce, and mix everything thoroughly.
4. Lay out on dehydrator sheets and dry until dry/brittle.
Note: if you make chips from a small amount of cabbage, then the sauce can be prepared 2 times less.

Raw food cake “Fruit Baskets”

For "Test":
coconut, 170 gr. (or shredded coconut)
dates, 150 gr.

For filling:
frozen blueberries, 100 gr.
frozen raspberries, 100 gr.
dates, 70-100 gr.

Cooking:
Grind the coconut in a blender into very fine crumbs / shavings, add the dates, and chop again thoroughly. The mass should be sticky and plastic.
If you take coconut flakes, then in this case you must first chop the dates, and then add the shavings, or chop everything at once. And also, you need to add a little water (a few tablespoons) so that the mass is a little wet. In the case of coconut, you do not need to add water.
For the filling, you need to take frozen blueberries, frozen raspberries, half the dates, and grind in a blender until smooth, then add the second half of the dates, and chop again. The second half of the dates will no longer be crushed to a pasty state, but will be small pieces, and thereby make the filling even more interesting and tastier.
Although everyone has different tastes, perhaps the filling will seem tastier to someone if all the dates are crushed at once, until smooth.
Why choose frozen berries? Because in this case, the filling is even tastier, like popsicles.
Now we form baskets from the “test”. It is better to take special molds, but if they are not available, form hemispheres and fill them with fruit filling.