by Robert Ross                                                            December, 2008

The Science of Raw Food
A Raw food diet is based on eating whole, live, uncooked and unprocessed foods as a large percentage of your diet. When 75-100% of your total food consumption is raw food, you are a raw foodist. At that rate I believe that your body's elimination system can eliminate all or most of the toxins in the cooked portion of your diet. When you eat more cooked food, the body can't eliminate all the toxins and they back up causing dis-ease. Heating food above 118 degrees F. kills enzymes in food that can assist in digestion, diminishes the nutritional value of food, and creates many of the carcinogens, mutagens, free-radicals and other toxins that are associated with many dis-eases, from diabetes and arthritis to heart disease and cancer.
You don't have to take my word for this, have 'faith' or trust the latest nutrition guru. As you can see from the scientific references on my website, science proves that cooking not only destroys nutrition and enzymes, but chemically changes foods from the substances needed for health into free-radicals and poisons that destroy our health! In this newsletter you'll find out what happens when you eat raw, whole foods rather than cooked or prepared foods! At no time is this more important than right now, during the holiday season. This is a time of celebration - and of eating! So you now can give yourself a wonderful holiday gift - a healthier, happier life! And you can start right here with some great, raw holidays recipes everyone in your family will love!
OOPS!  Some of you may have received an unfinished version of this newsletter recently by mistake. I inadvertently sent out a dummy template text last night as I was showing my new assistant how to work on the newsletter. I sincerely apologize - it won't happen again! I hope you enjoy this finished copy of my newsletter!

How to Stay Raw During the Holidays

Starting or maintaining a raw lifestyle during the holidays may seem like one of the toughest times to make such a choice - but it is one of the best!  Instead of stuffing yourself with dead, toxic foods you can engage in a celebration of life and family with foods that energize you and your family! It really isn't as hard as you may think. The key is keeping it simple - and remember, you are doing great if you stay at least 75% raw!

  • Instead of going out to a party, throw your own with plenty of raw and healthy alternatives to the unhealthy, fattening foods. The raw recipes on the right provide a delicious holiday meal from appetizer to dessert.
  • If you do go out to a party bring your own food - offer it to your host as a gift to share with everyone. This way you will have at least one item you can enjoy and you will be introducing everyone to the idea of raw food.
  •  Stick to the salads and fruits that you find at most parties.
  •  If anyone asks why you aren't eating, don't be defensive - just say you're already full.
  • Socialize actively with your friends and family rather than focusing on the food.
  • Go to some of the raw potlucks or meetups ( in your area - a search on Google will bring up many more than you ever imagined!
  • Enjoy a healthy raw meal or snack before going out to a party or so you won't be hungry.

Raw Science - What is pH?

There is a lot of emphasis among raw foodists on the pH of food. It is believed that a mostly raw food diet is "alkaline forming," while cooked and processed foods are "acid forming." All medical resources agree that the pH balance of our blood is one of the most important bio- chemical balances in human body chemistry. pH stands for "potential hydrogen," and refers to the number of hydrogen ions in a substance like your blood. Higher numbers mean a substance is more alkaline (absorbs more hydrogen ions). Lower number means a substance is more acidic (less potential for absorbing hydrogen). Human blood is usually around 7.0 to 7.2 - just above neutral or slightly alkaline.

Raw foodists believe that the pH level of our bodies is directly influenced by what we eat and drink. So foods that tend to help maintain a more alkaline body chemistry are called "alkaline forming," and visa versa. If you remember your high school chemistry, you know that the chemical reactions for an acid are very different than those for a "base" (another word for alkaline). Most normal chemical processes in a healthy body are alkaline based, so healthy people seem to be more "alkaline." On the other hand, cooked and processed foods can make a person more "acidic." Though this explanation is a little over-simplistic, in general a more "acidic" lifestyle based on cooked and processed foods is believed to be associated with many dis-eased.


Tips for People Who Hate Vegetables


  1. Make a commitment to change To start out you have to make a commitment, to change, accepting that it will be difficult at first. And the first thing you have to change is you’re the way you think about vegetables before you eat them. If you look at a veggie and think, “this is awful,” before it even gets in your mouth, you are not going to like it no matter what you do. You need to discard that initial reaction to your veggies. If you can do that, you can re-train your taste buds.
  2. Re-train Your Taste Buds. We evolved over millions of years to enjoy the taste of foods that are good for us. It took less than a century for big business to retrain our taste buds to prefer things that are bad for us. They did that by making bad things taste like good things. Big business decided to add sugar and MSG to their empty-calorie foods so you would like them better. By weaning yourself off of the things that confuse your taste buds, like artificial flavors and sweeteners, they can begin to return to normal – and eventually actually develop the ability to taste – and enjoy - the natural nutrition in the foods you put in your mouth!
  3. Learn why not all vegetables are created equal. When I was a kid I didn’t really hate vegetables, I hated the mushy nasty things Mom pulled out of the freezer or dumped from a can. But I discovered that those nasty things aren’t real vegetables at all – they’re something else, a shadow of their former selves. You see, when you overcook, freeze, genetically engineer and otherwise “improve” a vegetable it becomes something else. If you had to cope with that when growing up, you’ve been scarred for life! So to change that pattern, you need to realize that the taste of a vegetable changes drastically depending on how it's cooked – or in my case, not cooked! The taste of raw organic veggies is wonderful to me now, and it will be to you. I promise!
  4. Stick with your program. In this age of processed foods and sugar-addictions, the poor vegetable can’t possibly have the appeal of a chemically-processed burger that's been field-tested by marketing and psychology experts who know all your buttons. Making a transition to organic, whole food isn’t going to happen overnight. So once you get past your initial disappointment in your vegetables, keep eating them anyway. Eventually you’ll appreciate them, and then even really desire them. But you must stick with the program. Don’t give up just because that pizza is still calling to you. Sometimes you have to treat yourself compassionately – just don’t give in easily, and don’t make it such a burden that you resent what you are trying to achieve and stop altogether..
  5. Eat your veggies with other foods. When you get started, try masking the initial taste of vegetables. A salad dressing you like will make your salad go down easier. I used to get “salad pizza” at my favorite pizza place – a big delicious fresh salad right on top of a slice! Mix toasted almonds or sesame seeds in with your vegetable dish. If you are used to salty things, get some dulse flakes at your local health food store and sprinkle those on instead – or mix in any sea vegetables with your fresh veggies.
  6. Drink your veggies! Juice bars are popping up all over, providing a fresh, tasty alternative to eating vegetables. Keep in mind that even fresh juices are powerful, concentrated foods, and some commercial juice bars include additives like sugar, flavorings or even dairy products. Juiced veggies also don’t have the fiber you get from their whole counterparts. I always tell people to “chew your juices and drink your solids.” You see, digestion starts in the mouth, so for optimum digestion you want to chew solids enough to liquefy them and “chew” liquids to mix them with the enzymes in your saliva. Even more convenient is to get a juicer for your home. I recommend the Samson 6-in-1 juicer, a single auger masticating juicer. It is the best bang for the buck because it does everything, including wheatgrass, has a slow 80 RPM motor, reducing heat and oxidation for optimum nutrition, and cleans up in just two minutes.
  7. Turn your veggies into sauces, soups, toppings and garnishes. Tomato sauce, some salad dressings, and salsas are just a few of the recipes you can find for making vegetables more palatable. You can even make delicious raw soups. My books have plenty of recipes. Mix vegetables with ginger, Braggs Amino’s (used sparingly), apple cider vinegar, and sesame oil to make a healthy salad dressing. Half a cup equals one whole vegetable serving. Hate Vegetables? If not 100% raw yet, you can add your veggies to other dishes. Top a pizza with fresh broccoli or cauliflower – don’t knock it til you try it! Just crumble up or finely dice the tops first then sprinkle them right on the pizza. Of course, there’s also spinach, mushrooms and peppers, but use them RAW! Toss some fresh sprouts and tomato slices on top for delicious pizza, or add them to any kind of sandwhich.
  8. Try Something You Haven’t Had Before Many people don't eat vegetables because they’ve never tried anything other than peas and carrots. Try something new--you never know what you may discover. Ask your local grocer for recommendations or check out the recipes in one of my e-books. 8. Stick with Raw Many raw vegetables make great snacks just by adding hummus, salad dressings and salsa. Keep them ready for quick easy access by cleaning them when you get back from the store. Cut them into bite size bits and store in the green bags you can get at health food stores. I keep them at eye level in my refrigerator so I see them first whenever I get the munchies. Broccoli, cauliflower and carrots go well with just about anything, and organic baby tomatoes can be eaten just by themselves.
  9. Eat Seasonally Fresh, in-season, locally grown vegetables offer the most flavor and nutrition. For example, asparagus is ideal in the spring. Arugula, corn and tomatoes are best in the summer. Broccoli, eggplant and pumpkins reach their peak in the fall, Many green veggies are best in the winter.
  10. Grow them yourself. Try growing some vegetables in your own organic garden. It's very hard not to like vegetables that you grew yourself. In the end, you may find out that you actually don’t hate vegetables, you just hate them prepared in the ways you’ve always tried them. So give some new recipes a try and eat them raw! I suspect you will surprise yourself.

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Raw Holiday Feast
Raw No-Egg Nog
  • 2 cups almond milk
  • 5 pitted dates
  • 1 tsp cinnamon
  • 1/2 tsp cardamom
  • 1/4 tsp nutmeg
  • 2 tsp vanilla extract
  • 1 T olive oil
  • dash of sea salt
  • dash of nutmeg on top
Yam Appetizer Delight
  • 1 yam, peeled, cubed
  • 1 clove garlic, peeled
  • 1 shallot, peeled
  • 1 sweet onion, peeled
  • Basil,Oregano,Sage
  • Raw sesame seed
  • 1/2 cup raisins
  •  Parsley garnish.
  • Lettuce leaves
Put yam, garlic, shallot & onion in a food processor  (or masticating juicer like the Samson). Add the rest of the ingredients & mix.  Serve on on lettuce leaves or similar greens, garnish with parsley.

Raw Cranberry Sauce

  • 1 bag fresh cranberries
  • 2 oranges peeled
  • 1-2 apples
  • Sweeten with raw honey or agave
Finely chop cranberries & orange in food processor. . Place in a bowl. Chop apples in food processor. Add to cranberries. Chop nuts if desired and add. Mix well and sweeten to taste.

Mock "Meat" Balls

These entrees can be made in advance of a holiday meal in a 10-tray Good4U  dehydrator, which can make enough for a crowd. They'll last in a fridge for a day or two. Before serving put back in the dehydrator for an hour or two to bring back crispness and warmth. Make burgers instead of balls by flattening them.
  • 3 tbs. flax seeds, ground
  • 6 tablespoons water 
  • 1 cup carrot pulp
  • 1 cup sunflower seeds, ground
  • 1/2 cup minced celery
  • 6 tbs minced onion 2 tbs. finely minced parsley
  • 2 tbs. minced red pepper 
  • 2 tsp. low sodium tamari or aminos
Finely grind flax & sunflower seeds separately in a small grinder or coffee mill. Blend with water, set aside in a bowl. Mix together carrot pulp (from a juicer), ground sunflower seeds, celery, onion, parsley, red pepper and tamari or aminos Mix in the flax seed adding water if needed to form patties. Roll into six 1/2"  thick balls or patties. Dehydrate for 4-8 hours or place in warm oven for 10-15 minutes.
Raw Pumpkin Pie
  • 2 Cups Raw pumpkin
  • 1 Cup Almonds
  • 1/2 Cup coconut
  • 2 tbs. lemon juice
  • 2 tbs. raw honey or agave nectar
  • 1/2 C. soaked raisins
  • 1/2 tsp ginger
  • 1 tsp. cinnamon
  • 1/4 tso. nutmeg
Blend pumpkin, almonds, juice & honey. Add coconut, raisins & spices. If too thin add more almonds. Chill until firm

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