RAW FOOD KIDS. Hello... FREE E-BOOK. The taste tester to RAW FOOD 4 KIDS Raw Food for Healthy Kids

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1 RAW FOOD TM KIDS FREE E-BOOK The taste tester to RAW FOOD 4 KIDS Raw Food for Healthy Kids Hello... Welcome to the FREE Raw Food for Kids e-book! A taste tester to the Raw Food Mum s RAW FOOD 4 KIDS TM Uncook book due out in June, I m Sarah a mum to a beautiful raw food loving daughter Isabelle and partner Hamish. Our Family loves and thrives on a love of raw live nutrient dense foods. I am passionate about promoting raw live food that is fun and easy to prepare, creative, nutritious and most importantly food that the whole family will enjoy! I hope you enjoy these ten yummy raw food recipes. For More information on Sarah why not visit The Raw Food Mum on Facebook, Instagram, Twitter, Pinterest, You Tube and of course on her popular blog and website The Raw Food Mum. 'The Raw Food Mum is fast becoming the go to person for mothers who want to introduce more Raw Live Food into their children s diet'

2 Why Raw Food? The human body requires enzymes to digest food. Each whole, raw food contains naturally occurring enzymes designed to help break down that particular food. Foods cooked above 115 degrees Fahrenheit (46 degrees Celsius) lose enzymes, nutrients, minerals and vitamins. Contents... 'Let food be thy medicine and medicine be thy food' Most people know it is healthy to eat fresh, fruits and vegetables especially when it comes to feeding our children. What many people don t realise is that you can feed your children raw food; simple nutritious whole foods that are perfectly designed for our children s growing bodies. Raw food has benefits for everyone in the family. Eating lots of raw food can make a big difference in your families energy, health, weight, mood, and quality of life. Why Raw Food for Kids? Organically grown raw and living foods provide high-quality nutrients while naturally supporting both proper digestion and a well-functioning immune system. Eating these life-giving foods helps to alkalize the body, a key factor in building excellent health and immunity. Whole raw foods are rich in phytonutrients, enzymes, and antioxidants. Research suggests that phytonutrients may help reduce the risk of heart disease, stroke, certain cancers, and type 2 diabetes. With a growing rate of dis - ease, learning disabilities and obesity in our children it is becoming even more important to wind the clock back and start feeding our children REAL FOOD, not processed packaged food that is designed to make profits not nourish our children. As parents we have a responsibility to set an example and teach our children what real food is! Lets make our kids proud! All recipes listed in this book are Raw and designed not to be cooked... Green Smoothie Almond Milk Chia Seed pudding Raw BRead Issy s Kale Chips RAW Pasta Chia balls Berry Cheese cake Copyright 2013 by Sarah The Raw Food Mum All rights reserved Publisher: The Raw Food Mum Recipes: Sarah Nolan Graphic Design: Liquid Lines Graphics If you want to blog or write about my recipes or images, you are more than welcome, but be sure to let me know and link back to my website and I would love to know about your website as well. Thanks Sarah

3 RAW FOOD 4 Kids! Over 100 Recipes Raw Food 4 Kids TM is the go to book for parents wanting to introduce raw food into their family s diet! With over raw food recipes and ideas designed especially for children and the whole family, Raw Food 4 Kids TM includes basic raw food techniques and tips, simple first raw food recipes, and tasty, nutritious meal ideas for your children! Raw Food 4 Kids TM encourages parents to consider what they eat and how it affects their children s bodies. It includes yummy interpretations of conventional food, as well as new recipes and delicious raw treats that are not only yummy but they are healthy and good for your little ones.

4 Green Smoothies Made simple Choose a type of Liquid * Water * Coconut Water * Almond Milk 2. Choose a type of Green * Kale * Spinach * Swiss Chard * Beet Tops * Spirulina 3. Choose your Fruit * Banana * Blueberries * Orange * Apple * Pear * Mango 3. Super Smoothie it... * Chia Seeds * Hemp Seeds * Raw Cacao * Bee Pollen * Maca powder * Lucuma powder * Flax Seed Blend Liquid and Greens together, then add fruit and super smoothie it. Most of all ENJOY! Issy s 1 st Green Smoothie... Green Smoothies are suitable from 9 months + of age. Don't forget to rotate the greens! A simple first green smoothie handful of organic spinach 1 frozen banana 1 ripe banana 1 cup of water method... Blend greens and water first Add banana and blend until nice and creamy! Almond Milk When making almond milk it is important to soak the almonds for at least 8 hours. One thing I do notice is that a lot of people just blend nuts without soaking and without peeling the skins off them. Why peel the almonds after they have been soaking? Nuts contain lectins which we can not digest. By soaking and peeling almonds you remove the lectins and the body is therefore able to digest the almonds. I also found that by removing the skins the almond milk is much creamier! 1 cup of almonds (bio dynamic/organic) 4 cups of water You can add a sweetener if desired; try honey, agave or cinnamon, but we just leave it all natural in this house! Soak the almonds for 8 hours and peel skins. To remove skins quickly and easily. Boil water and place the almonds in hot water for about 30 seconds and give them a good stir, the skins will peel of nice and easily. Place your peeled almonds in your blender with the 4 cups of filtered water whizz away You can either use a nut bag ( sometimes I m lazy and just use a sieve) Pour almond mix into the bag or sieve, leaving the almond pulp behind. Almond milk will keep in the fridge for 2-3 days.

5 Chia Seed Pudding 2 cups of almond milk 1/4 cup of chia seeds Berries of choice or Fresh or dried fruit. Sprinkle of sultanas Sprinkle of goji berries Drizzle of raw honey Optimum Blenders... Affordable blenders for the aspiring Raw Food Family... This is the blender if you are planning on using it more than 3-4 times a day, or for the avid Raw Foodie! The incredible speed and power allows the 9900 to blend the hardest ingredients with ease. Place the 1/4 cup of chia seeds (optional add a sprinkle of sultanas and goji berries) with 2 cups of Almond Milk into a container and give it a good stir. I tend to give it another stir one hour later again just so all the chia seeds are absorbing the milk. Place and leave the fridge over night. In the morning you have one yummy chia seed pudding! You can also add your favourite fruits and nuts to bulk it up! With Issy I often just add fruit and a sprinkle of LSA. Equipped with the popular variable speed control, the Optimum 9400 has a faster and more powerful motor than Vitamix combined with the same high-quality parts epitomized by the durable Optimum This is the blender for the family that may use it once or twice a day!

6 Issy s Kale Chips You will need a few bunches of delicious fresh Kale - Organic if you can get it! 1 1/2 cups of cashews A squeeze of one lemon (If I don t have lemon on hand I often use an orange) 1 tablespoon of Miso 1/4 cup of Nama Shoyu 1 tablespoon of tahini 1 teaspoon of Himalayan sea salt 3/4 to 1 cup of water Raw Pasta Noodles 4-6 zucchinis. You will need a spiralizer for this recipe but you can also use a grater. Same taste but not as much fun when making the pasta! Pasta sauce 4-5 tomatoes (organic if you can) 1 cup of sun dried tomatoes 1 teaspoon of Himalayan sea salt 2 tablespoons of Nama Shoyu 1 onion 1 teaspoon of dried basil 4 dates 1 teaspoon of nutritional yeast 1 small clove of garlic Remove the leaves from the stems of the kale and tear up into small pieces. Place all your sauce ingredients in a high speed blender adding water until it is paste like. Simply massage the sauce into the Kale and place on your dehydrator sheets. Dehydrate for 6-8 hours at 115F/43C And there you have it beautiful yummy crunchy raw kale chips. Issy can t get eat enough of these when I make them, and the best thing is that know how good they are for her! To make the noddles cut one end off the zucchini and spiralize as per instruction on the device you are using. Place all Pasta Sauce ingredients into a high powered blender and whiz away until the sauce is nice and creamy! Place the sauce on top of the noddles, adding olives on top adding raw cheese takes this dish to another dimension. Oh so yummy! And most of all Enjoy :)

7 What is a dehydrator? Dehydrating is a method of food preservation that works by removing water from the food, which inhibits the growth of bacteria. It has been practiced since ancient times to preserve food via natures sunshine! To esnure that the enzyme structure of food is not changed it is important to ensure that the temperature never goes above 115 degrees Fahrenheit (46 degrees Celsius). The Excalibur Compact Dehydrator sets the industry standard for overall design and value. Pride of workmanship and quality are the trademarks of Excalibur Products and the 4500/4900 series carries on in this tradition. Excalibur Dehydrators are simple to use and will provide years of quality service. Raw Bread This should fill 4 Excalibur trays making slices of bread when cut in quarters. 2 cups of ground flax Seeds 1 teaspoon of Himalayan sea salt 1 clove of garlic (minced) 1 yellow onion chopped finely 1 1/3 cup of sunflower seeds 1/2 cup of sesame seeds 1/4 cup of Nama Shoyu 1 3/4 cups of water ( Start with 1 cup and then slowly add the remaining water in until there is nice thick consistency) Place all dry ingredients into a bowl and mix away until combined. Slowly add Nama Shoyu (this is optional although I feel it adds such a nice flavour to the bread, but don t stress if you don t have any!) Then slowly add water until there is nice consistency. You should be able to easily spread this onto Teflex trays - filling the trays to the edge. Into the dehydrator at 115F/43C - for four hours, then flip and dehydrate for another 1-2 hours. Cut each tray into 4 quarters. And there you have it! Lovely raw bread. This will keep in the an air tight container for a good days.

8 Chocolate Chia Balls 4 cups of walnuts 1 cup of soaked goji berries 1/4 cup of chia seeds 1 1/2 cups of sultanas A handful of organic dried apricots or apples 1/4 cup of dates of dates 1/4 cup of coconut 2-4 tablespoons of carob or cacao powder 3-4 tablespoons of agave nectar or raw honey. Mix all the ingredients together in a food processor Roll into balls and cover with coconut. These are best kept in the freezer. Berry Cheese cake Base 2 cups of macadamia nuts 1/2 cup of dates 1/2 cup of shredded coconut Topping 3 cups of cashews ( soaked for 1-2 hours) 1/2 cup of agave nectar 1/2 cup of lemon juice 1 teaspoon of sea salt 1/2 cup of water 1/2 cup of coconut Oil 1/2 cup of your berries of choice Base In a food processor mix the macadamia nuts, dates and coconut until nice and sticky (you can add a bit of water to help bind the base) Press the base into a cake tin ( best if you use a cake tine where the sides comes apart from the base) or if you want to get creative and use smaller shapes make sure you line the sides with some coconut oil so it easy to push the cheese cakes through. Filling Place all of the filling ingredients in a high powered blender and blend until nice and creamy. Pour the filling over the base and place in the freezer for at least two hours. Then place in the fridge to defrost and serve with your favourite berries.

9 Don t know where to start? The Raw Food Mum coaching sessions are the perfect place to start learning about the Raw Food diet for both you and your family! As a client of The RAW FOOD MUMS raw coaching program Sarah will work with you to create a plan of your initial steps to integrate raw food into your diet and or your families diet. You will learn; where to start with raw foods and how you can easily incorporate them into your diet and your families diet nutrient benefits of raw foods and how you can easily incorporate them into your children s diet set and accomplish goals in a way that is empowering and exciting understand and reduce your cravings for conventional foods and increase your energy levels During this session, Sarah will discuss your current food intake and lifestyle to determine how Sarah can best support you in achieving your raw food goals. Fruit Pinkies About The Raw Food Mum The Raw Food mum is Sarah Nolan a mum passionate about the health benefits of raw for children and the whole family. Sarah is based in Victoria, Australia on the Surf Coast, living with her raw food loving family enjoying the beach life Sarah and Hamish are passionate surfers and cant wait to get Issy out on a board! With over four years experience of eating a raw diet, Sarah knows first hand the benefits and how easy it is to incorporate raw into a childs diet. If you ve enjoyed this book and want to keep in touch with Sarah visit The Raw Food Mums web site www. TheRawFoodMum.com If you want learn more about how to go raw and get Sarah's free recipes don t forget to sign-up for The Raw Food Mums Newsletter you ll love the free quick and delicious recipes designed for the whole family to enjoy. Check out The Raw Food Mums latest events, programs and products at Contact: Sarah@TheRawFoodMum.com