Summer Raw Food Challenge
Published: Wed, 07/21/21
Sponsored by The School of Natural Healing & Christopher Publications
July 21, 2021
Summer Raw Food Challenge Jo Francks, M.H.
One of the best things I love about summer is all the fresh fruits and vegetables growing in the garden and the farmer’s markets where you can get fresh food right from the
growers. Because of the abundance of fresh food this time of year, we are issuing a week-long raw food challenge and would like you to join us in improving your health and wellbeing. This can be done many different ways depending on where your eating choices are now. If you are new to raw food eating or need a place to start, here are some suggestions:
- Replace one cooked meal with a meal prepared with all raw plant-based food each day.
- Make 50% of each meal raw plant-based food.
- Replace one meat-based dish with a bean dish or low heated grains or vegetables, nuts and seeds.
- Include a fresh salad with your mid-day and evening meals.
- Substitute fresh juice or a smoothie for breakfast.
- Use herbal iced tea or sun tea in place of coffee, alcoholic drinks or sodas.
- Jump right in and eat fresh fruits and vegetables, whole grains, nuts and seeds for the duration of the week and continue afterwards for as long as desired.
We hope you will join us in a week-long raw food challenge so you can see firsthand how these changes can improve your life.
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Summer Challenge Recipes
Morning Options:
Smoothie:
2 Bananas
1 or 2 cup frozen berries or fresh fruit or berries
2 cups of leafy greens (spinach, kale, collards, etc.)
½ to 1 cup liquid of choice (water, nut milk, coconut water, etc.)
Optional ingredients. 1 or 2 pitted dates, 1 tsp. honey or maple syrup, juice of half a lemon or lime, 1 Tbsp. flax seeds or chia seeds, Jurassic Green, etc.
Grains soaked overnight in water or plant-based milk with berries added. Nuts or seeds can be added to the soaking grains. Can be blended to desired consistency. Add nut milk of choice if desired.
Fresh juice. Dr. Christopher always recommended fresh carrot juice.
Lunch Options:
Salads of greens, cucumbers, peppers, carrots, celery, sprouts, avocado, onions, berries, apple pieces, nuts, etc. with a healthy dressing.
Mixed fruit
Melon
Slice an apple or banana in half and spread with nut butter.
Flax crackers
Lettuce wraps with seasoned nut mixtures and veggie toppings
Dinner Options:
Any of the lunch options
Baked potato bar (as part of your cooked food)
Veggie tray with hummus or guacamole
Low heated veggies with cooked quinoa, brown rice or cauliflower rice
Note: I have found different options available to low heat food. The easiest (and you may already have one) is an electric skillet with a dial switch which you can turn down to 120-130 degrees Fahrenheit. Fill the pan with water and adjust the knob for a day or 2 until it maintains the desired temperature then mark the dial with a paint pen.
Printable Version: http://herballegacy.com
Morning Options:
Smoothie:
2 Bananas
1 or 2 cup frozen berries or fresh fruit or berries
2 cups of leafy greens (spinach, kale, collards, etc.)
½ to 1 cup liquid of choice (water, nut milk, coconut water, etc.)
Optional ingredients. 1 or 2 pitted dates, 1 tsp. honey or maple syrup, juice of half a lemon or lime, 1 Tbsp. flax seeds or chia seeds, Jurassic Green, etc.
Grains soaked overnight in water or plant-based milk with berries added. Nuts or seeds can be added to the soaking grains. Can be blended to desired consistency. Add nut milk of choice if desired.
Fresh juice. Dr. Christopher always recommended fresh carrot juice.
Lunch Options:
Salads of greens, cucumbers, peppers, carrots, celery, sprouts, avocado, onions, berries, apple pieces, nuts, etc. with a healthy dressing.
Mixed fruit
Melon
Slice an apple or banana in half and spread with nut butter.
Flax crackers
Lettuce wraps with seasoned nut mixtures and veggie toppings
Dinner Options:
Any of the lunch options
Baked potato bar (as part of your cooked food)
Veggie tray with hummus or guacamole
Low heated veggies with cooked quinoa, brown rice or cauliflower rice
Note: I have found different options available to low heat food. The easiest (and you may already have one) is an electric skillet with a dial switch which you can turn down to 120-130 degrees Fahrenheit. Fill the pan with water and adjust the knob for a day or 2 until it maintains the desired temperature then mark the dial with a paint pen.
Printable Version: http://herballegacy.com
Herbal Resource Links
- Herbal Legacy - http://www.herballegacy.com - Our free information website
- The School of Natural Healing - http://www.snh.cc - Quality Education since 1953
- Christopher Publications - http://www.christopherpublications.com - Dr. Christopher's books and more
- A Healthier You Radio Show - http://www.ahealthieryouradio.com - Free weekly radio show
This newsletter is sponsored by:
The School of Natural Healing: http://www.snh.cc
Christopher Publications: http://www.christopherpublications.com
The School of Natural Healing: http://www.snh.cc
Christopher Publications: http://www.christopherpublications.com
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