Raw Energy (sample Book Design And Layout)

Raw

Energy 125

Raw Food Recipes for Energy Bars, Smoothies, and Other Snacks to Supercharge Your Body

Stephanie Tourles Organic Body Care Recipes

Contents Introduction: Raw Snack Basics

Chapter 1: Why Snack? Chapter 2: Raw Snack Pantry and Kitchen Equipment Essentials

Chapter 3: Raw Snack Prep 101: Learning How to “Un-cook”

Chapter 4: Fit and Fabulous Fruit and Vegetable Juices

Chapter 5: Super-Satisfying Raw Nut Sunshine Vibration Parfait Watermelon Cooler

Milks, Shakes, Smoothies, and Frozen Fruit Creams

Chapter 6: The Snacks That Keep You Going: Energizer Bars, Balls, and Bites

Chapter 7: Powerhouse Nut and Seed Blends

Chapter 8: Raw Cereals and Delectable Fruit Parfaits

Chapter 9: Vegetable Jolt: Crispy Chips, Zippy Dips, and Scrumptious Spreads

Chapter 10: Chillin’ Fresh: Cold Fruit and Vegetable Soups

Chapter 11: Raw Confections: No-Guilt, Nutrient-Packed Candy and Cookies Suggested Reading Resources Index

Pepita Brittle

Why Eat Raw? Raw Energy introduces readers to a new realm of food preparation: uncooking! Raw snacks can be far more satisfying than conventional snacks while providing sustained “get-up-and-go” power and promoting health, vitality, and good looks. The all-raw-ingredient recipes are easy to make, delicious, and delightful to the eye and palate. And better still, they are highly nutrient-dense and enzymatically potent: raw foods retain their naturally occurring enzymes, which typically make them easier on the digestive system than cooked foods. Unlike most “no-bake” cookbooks, Raw Energy recipes contain no sugar, fruit juice concentrate, jams or jellies, marshmallows or fluff, chocolate or butterscotch chips, corn syrup, flour, dairy products, or hydrogenated fats. They do contain raw nuts and seeds, raw nut butters, raw unprocessed honey, unsulfured dried fruits and coconut, raw oats, raw carob and raw cocoa (yes, raw cocoa powder does exist), freshly extracted juices, nut milks, and all types of fresh and frozen fruits. I even use raw sweet potatoes and zucchini to create sinfully delicious, crispy, dehydrated vegetable chips. These snacks are good for your body (nutrition and taste), mind (no guilt), and soul (satisfying).

Introduction

Raw Snack Basics: WHY RAW FOOD IS POWERFUL STUFF

Green Gladiator “Go-Go” Shake Although it contains algae, there’s nothing fishy about this shake! Quite the contrary, this gently stimulating, blood-building shake is amazingly fruity and delicious. You’ll see that I’ve added Siberian ginseng, also called eleuthero, which is one of the best herbs to use for increasing mental and physical stamina and endurance. This shake makes a wonderful breakfast, especially if you have a particularly mentally challenging morning ahead.

Juice of 2 medium oranges, tangerines, or tangelos

2 cups frozen raspberries



¼ cup raw cashews or 1 tablespoon raw cashew butter



¼ cup purified water



1 tablespoon spirulina powder



1 tablespoon raw, unrefined coconut oil



2 teaspoons Siberian ginseng root (eleuthero) powder

1 Add all ingredients to a blender and blend on high for 60 to 90 seconds or until relatively smooth. It will be very thick and fibrous. (If shake is too thick to blend with ease, add additional water, up to ¼ cup.) 2 Serve in glasses or insulated mugs. “Chew” each sip, mixing well with your saliva so that it digests with ease. Feel the power surge! Yield: 2 servings

A good source of: potent antioxidants, vitamins B and C, potassium, phosphorus, magnesium, iron, zinc, natural sugars, fiber, good fats, and easily assimilated protein

Cocoa Snowballs Crazy for dark chocolate and coconut? These chocolate macaroon balls will surely satisfy! They are simple to make, unbelievably nutritious, rich, and flavorful — and they will satisfy your chocolate craving!

1 vanilla bean, about 7 inches long 1 cup unsweetened coconut, finely shredded ½ cup raw cocoa (cacao) powder ¼ cup coconut oil, raw and unrefined 3 tablespoons raw honey pinch of sea salt

A good source of: antioxidants, B vitamins, calcium, iron, phosphorus, magnesium, potassium, zinc, copper, sulfur, manganese, natural sugars, protein, healthful fat, and fiber

1 Slice the vanilla bean lengthwise and scrape out the seed paste with the tip of a knife. Keep the paste for this recipe and save the remainder of the bean for use in other recipes. 2 Put the vanilla, coconut, cocoa, coconut oil, honey, and salt in a medium bowl and stir well to blend, making sure that the vanilla bean paste and cocoa powder are thoroughly incorporated. The dough should be relatively stiff. 3 Pinch off pieces of the dough and roll into balls about 1 inch in diameter. 4 For the best flavor and texture, chill the balls for at least 4 hours prior to eating. They will be quite firm, but not too hard to easily bite into. Store in a tightly sealed container in the refrigerator for up to 4 weeks.

Yield: About 22 balls

Delicious and Nutritious! Raw Energy

The Author:

Full-color; illustrations throughout 272 pages; 6⁄/™ x 7⁄/™

Raw Energy

Snacking That’s

Paper: $16.95 US ISBN: 978-1-60342-467-7 No. 62467 December 2009

Stephanie Tourles is a licensed holistic esthetician who has been practicing and teaching healthy living for more than 20 years. She

Publicity & Promotion Publicity Contact: Amy Greeman (413) 346-2113 or [email protected] • 5-City Raw-Food Tour • National pitch to food television and public radio • Feature mailing to parenting and sport/fitness publications • Blog pitch

is also a certified aromatherapist, has extensive training in the nutritional sciences, and is the author of Organic Body Care Recipes, as well as other books on natural body care. Stephanie lives in Maine with her husband. You can find Stephanie’s Web site at www.stephanietourles.com

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