RAW FOOD 4 KIDS

The taste tester to the best selling book RAW FOOD 4 KIDS

Raw Food for Healthy Kids

TMWelcome to the FREE Raw Food for Kids e-book! A taste tester to the Raw Food Mum’s best selling book ‘RAW FOOD 4 KIDSTM ‘

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.

Hello...

www.TheRawFoodMum.com

'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'

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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!

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.

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.

Copyright © 2013 by Sarah Nolan @ The Raw Food Mum

All rights reserved | Publisher: The Raw Food MumRecipes: 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

Contents...

Green SmoothieAlmond MilkChia Seed puddingRaw BRead

Issy’s Kale ChipsRAW PastaChia ballsBerry Cheese cake

'Let food be thy medicine and medicine be thy food'

All recipes listed in this book are Raw and designed not to be cooked...

Raw Food 4 Kids

TM

is the go to book for parents wanting to introduce raw food into their family’s diet!

Over 100Recipes

RAW FOOD 4 KIDS

Raw Food 4 Kids - The go to book for parents wanting to introduce raw food into their

children's diet. Simple, nutritious, delicious, raw food that the kids and whole family will love.

Key nutritional and age related information on raw foods and super foods, suitable for the whole family.

Easy to understand information on raw foods and how they can be an important

part of your family’s diet.

Packed with over 100 raw food recipes and ideas that help make an easy

transition to raw foods for your children.

100% Raw,

Preservative,

Additive &

Dairy Free

The Raw Food mum is Sarah Nolan a mum passionate about the health benefits of raw food. Sarah knows first hand the benefits of raw food and how easy it is to incorporate into a family's diet,

as she raises her daughter on a high raw food diet. Follow Sarah’s raw food journey on her popular blog and website.

Green Smoothies

1. 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

Made simple...

1.2.3. Blend Liquid and Greens together, then add fruit and

super smoothie it. Most of all ENJOY!

Issy’s 1st Green Smoothie....

Green Smoothies are suitable from 9 months + of age.

Don't forget to rotate the greens!

A simple first green smoothie...

Ingredients...• 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!

v

Almond Milk

Ingredients

• 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!

•

Method

• 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.

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!

Chia Seed PuddingIngredients

• 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

Method

• 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.

Kitchen Essentials

Optimum BlendersA high powered blender is a piece of equipment that we use everyday. A smoothie made in a cheaper blender compared to high powered blender creates a very different end product. A high powered blender will create food that is much smoother. It will also last a lot longer. The Optimum blenders are my blender of choice. The motor is extremely powerful and it will blend ingredients in a matter of seconds. The Optimum blender is also a very affordable option than some of the higher priced blenders on the market.

A DehydratorThe Excalibur dehydrator is pretty much the staple of our raw food kitchen items. If you are thinking of purchasing a dehydrator you can’t go pass the Excalibur dehydrator – These come in 4, 5 and 9 trays. For a family I recommend the larger 5 or 9 tray versions and buy some extra teflex sheets! You will be able to create crackers, breads and snacks in no time. And most importantly you can be assured the food is raw.

If you are exploring the raw food lifestyle with your family, a few kitchen items you may want to invest a few kitchen essentials to make life a little easier! We stock all of thse items at our online store The Raw Food Store - www.therawfoodstore.com.au

Cold Pressed JuicerThere is only one type of juicer I recommend and that is a cold pressed masticating juicer. A cold pressed juicer slowly grinds the juice and does not involve heat, therefore there is much less oxidation and more nutrients and juice is extracted from the vegetables.

Issy’s Kale ChipsIngredients

• 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

Method

• 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!

Raw PastaIngredients

Noodles4-6 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

Method

• 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 :)

Raw BreadIngredients

This should fill 4 Excalibur trays making 12 -16 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)

•

Method

• 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 10 -14 days.

The Raw Food StoreRaw. Eco & Sustainable products for the whole family

Eating whole, raw and organic food and choosing sustainable products has played a big part of our families ethics and we wanted to share this passion with other families who want to make conscious choices not only for their health, their children but for the planet. So we decided to open The Raw Food Store! Making raw food, sustainable and eco kid products available for families across Australia and the world!

www.TheRawFoodStore.com.auShips Internationally * Conditions Apply

discount does not apply to blenders, deyhdrators or juicers.

5% off - Use Code :

ebook2014

Chocolate Chia Balls

Ingredients

• 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.

Method

• 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 cakeIngredients

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

MethodBase•• 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.

Fruit PinkiesAbout The Raw Food MumThe 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 www.TheRawFoodMum.com

CopyrightThis free eboo first published in Australia, 2014, by The Raw Food Mum. Copyright © The Raw Food Mum - Sarah Nolan 2014. All rights reserved

No part of this book may be used or reproduced in any manner whatsoever without written permission except in the case of brief quotations embodied in articles and reviews. Concept design, layout and print by Sarah Nolan of Liquid Lines Graphics.

www.liquidlinesgraphics.com.au

Disclaimer

The techniques and advice described in this book represent the opinions of the author based on her experience. The author and publisher expressly disclaim any responsibility for any liability, loss or risk, personal or otherwise, which is incurred as a result of using any of the techniques, recipes or recommendations suggested herein.

The information provided in this book is for informational purposes only and is not intended as a substitute for advice from your health care practitioner, or any other health care professional. You should not use the information in this book for diagnosis or treatment of any health problem or as a substitute for medication or other treatment prescribed by your health care practitioner. You should consult a health care practitioner before starting any diet, fast, exercise or health program, before taking any medication or nutritional supplement, or if you suspect you or your children

might have a health problem or have a current health condition.

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