Raw Food Basics

This Sunday, I will be teaching a Raw Foods class at Bread and Yoga in Inwood, NYC.  So what are raw foods?  Just by the name, it doesn't sound super appealing, however there are many ways to make raw foods interesting!  I would also like to say that I do not eat a 100% raw food diet.  I simply like to incorporate some raw foods into each of my meals.  So lets talk about the philosophy behind eating raw foods:

Raw foods are foods that have not been heated above 117 degrees Fahrenheit. This usually means uncooked foods, or more specifically, foods in their natural state that are safe to eat raw, which are fruits, vegetables, nuts and seeds.  This doesn't just mean you are eating a handful of seeds here,and an apple there.  There are many ways to combine raw foods to create interesting and tasty meals.  For example, this is what we will be making in my class this Sunday:

Zucchini Rollups with Pine Nut “Ricotta”
Sunflower Seed Falafel with Smoked Paprika Tahini
Sprouted Quinoa and Kale Salad with Dijon Vinaigrette
Raw Oatmeal Breakfast Bowl
Banana Cream Pie

If you are interested in learning the basics with some great recipes, you can sign up here.

The idea behind incorporating raw foods into your diet is this:  Simply by the nature of food not being heat-treated, it is full of everything that enabled it to sprout and grow in the first place – life force, enzymes, water, oxygen, hormones, vitamins and minerals. Raw Foodists believe that foods cooked above 117 degrees have lost their enzymes and thus a significant amount of their nutritional value whereas uncooked foods provide living enzymes and proper nutrition.

I find it a lot easier to incorporate raw foods into my diet as the weather gets warmer.
There is a lot more produce to choose from, and my need for comfort foods diminishes.  

Let me know if you have any questions! I'd be happy to answer them for you :)

-Deniz, The Chef in the City

Raw Oatmeal Breakfast Bowl

I like incorporating some raw foods into my diet, but during the winter months, I'm not too excited about cold raw meals.  When I saw it was going to be 60 degrees today, I decided I would make some raw oatmeal for breakfast. You can prepare it the night before, and then pack it up and eat it on the go without worrying about keeping it warm like traditional oatmeal.  The only thing you need to do ahead of time is soak your oats.  I put them in my Vitamix at night with water, dates (this is your sweetener), and then they are all ready to blend up in the morning. Soaking the oats allows beneficial bacteria break down and neutralize phytic acid which is on the outer layer of the oats.  Phytic acid is a mineral blocker than combines with minerals in our food and blocks us from absorbing them during digestion.
This is a quick and nutritious meal that you take with you on the go.  I like taking it on the train with me, and I don't have to worry about keeping it warm like traditional oatmeal.  You can put your toppings in a little bag at night so all you have to do is blend it, put it in your favorite container, throw on the toppings and run out the door.  Just don't forget a spoon!
Here are step by step photos followed by the recipe:

 1.  Soaking the oats with water, dates, cinnamon and a pinch of salt

 2.  Using my Vitamix to blend

 3.  Adding chia seeds and hemp hearts

4.  Adding pecans and raisins

 5.  Maple syrup is the final touch!

Raw Oatmeal Breakfast Bowl

Makes about four 3/4 cup servings

1 ½ cups steel cut oats

1 ¾ cup water

5 pitted dates (more if you want sweeter oatmeal)

½ teaspoon cinnamon

pinch of salt

1 tablespoon chia seeds

1 tablespoon hemp hearts

2 teaspoons pecan pieces

2 tablespoon raisins

1.    Put water, dates, cinnamon salt and  the steel cut oats into your Vitamix or blender. Let them sit overnight.

2.    In the morning, start your blender 

3.    While the water and oats are blending, get all the other toppings ready.

4.    Continue blending until the oatmeal is a nice, smooth texture.

5.  Add your toppings and drizzle some maple syrup on top if you like.  I know I do!

NOTE: If you do not want a smooth texture, simply soak oats with water and some maple syrup overnight.  Do not put them in a blender and simply add toppings  of your choice in the morning.