This free E-book compliments the website The Raw Warung www.therawwarung.com and is Copyright. No part of this publication can be reproduced without the author’s written permission.

The Raw Warung

The Uncooked Recipe

Book

This free E-book compliments the website The Raw Warung www.therawwarung.com and is Copyright. No part of this publication can be reproduced without the author’s written permission.

Introduction to Eating in Indonesia

Everyone who lives in Indonesia knows that the tastiest and cheapest home-grown meals can

be enjoyed at the local warung. Although usually somewhat makeshift in appearance, these

street-side restaurants serve true Indonesian food that tastes great and doesn't cost a fortune.

The best warungs are those which are filled with people during lunch and dinner and may even

have queues of people waiting outside. Warung fare can be a great way to sample particular

regional dishes and they are quick and convenient. However, what a lot of people don't realise

is that eating warung food every day is not good for their health due to the high fat and calorie

content of the fried food.

Whilst the food served at a warung is usually delicious, it is unfortunate that the food is often

prepared by being fried, using lots of canola oil. Common warung fare is meat and vegetables

fried with noodles or rice, such as the well-known staples nasi goreng and mie goreng. Tofu

based snacks like gorengan are battered and prepared in oil, and even soups are boiled with

lots of MSG added. These cooking methods remove the original flavour and colour from

vegetables , removing all the good nutrients from the food in the cooking process.

Indonesian Ingredients

This situation is really quite unfortunate, because the ingredients that are readily available on

the Indonesian archipelago are a raw foodies dream. Fresh coconuts are cheap and abundant-

it is not unusual to see es kelapa, a fresh coconut opened and then served with ice, being sold

from kaki lima mobile carts on busy street corners. Leafy greens, edible flowers, avocados,

fresh herbs and spices, and nuts and seeds are readily available in traditional markets (pasar).

In the capital city Jakarta, it is easy to find organic produce grown in satellite cities like Bogor

and Bandung which are brought into the capital daily and then sold at the big supermarkets and

to restaurants. Fresh, tropical fruit is cheap, delicious and widely available- from juicy

strawberries, papayas, watermelons and mangoes, to a huge range of different types of

bananas, and to the unusual dragon fruit, these fruits naturally grow in the tropical climate on

Indonesia’s islands. Indonesian food is also renown for its intricate use of fresh spices and

herbs which are ground into pastes and spicy sambals for use in traditionally prepared dishes.

The ready availability of fresh produce makes eating a largely raw vegan diet not only easy and

cheap, but also fun. Living in Indonesia, there is no need to make trips to Asian supermarkets

to source “unusual” or exotic ingredients for preparing meals . There is an abundant supply of

fresh fruit and vegetables grown locally that are available year round, not only seasonally such

as in other climates.

This free E-book compliments the website The Raw Warung www.therawwarung.com and is Copyright. No part of this publication can be reproduced without the author’s written permission.

What is The Raw Warung?

The Raw Warung is a website and blog dedicated to informing and spreading the word-

particularly in Indonesia- of the raw food lifestyle. The online space aims to embrace the

colourful, delicious and fresh ingredients which are readily on-hand across the islands of the

archipelago, while also tweaking traditional Indonesian recipes so that the dishes are prepared

uncooked and remain fresh. This way, dishes maintain their nutritious value and the taste of

the flavourful ingredients is enhanced. People in modern Indonesia are slowly becoming more

health conscious, and it is my hope that by remaining passionate and informing people about

the health benefits of eating raw and just how easy it is to change your whole lifestyle, that

more people in Indonesia and south-east Asia will become aware of little changes they can

make to start feeling more energetic, and healthy every day. It is not as difficult as people

might imagine to transition into this lifestyle, as my blog and website reveals.

This booklet will share some of my favourite un-cooking dishes that I have created to get you

started on the raw journey. Even having one of these dishes each day as a replacement for one

of the cooked meals you might normally have will get you on the path to being healthy, feeling

vibrant, and appreciating the delicious ingredients that abound in this amazing archipelago.

Selamat makan!

The Raw Warung

Today’s Specials

Mixed Fruit Salad

Green Smoothie

Eggplant and Coconut Salad

Raw Vegetable Curry

Chocolate Mousse Pie with Raw Ice-

Cream

Selamat Makan!

This free E-book compliments the website The Raw Warung www.therawwarung.com and is Copyright. No part of this publication can be reproduced without the author’s written permission.

Fresh Fruit Salad

This is how I love to start every day! I try to always keep a wide selection of fresh fruit on-hand, and it is a matter of just washing,

chopping and mixing the fruit together in a bowl. In this picture there are bananas, strawberries, papaya, kiwi fruit and dragon

fruit. I have drizzled honey on top and sprinkled a tablespoon of flaxseeds to add extra protein and crunch. Such a fresh and

refreshing way to start the day!

To make your own fruit salad, use whatever is seasonal, as this is what will taste the best. Also be sure to buy organic whenever

possible, especially with fruit like strawberries which often have a

lot of pesticides used in their growing.

Ingredients

A selection of your favourite organic, seasonal fruit. A good base is 1 banana, 1 cup papaya and ½ punnet of strawberries.

Drizzle of honey (optional)

1 Tablespoon of flax seeds

Preparation Wash, peel and chop the fruit into small pieces. Drizzle with honey

and sprinkle with seeds. It doesn’t get easier (or tastier!

Nutritional Benefits Strawberries are well-known as a super food for their anti-cancer and anti-inflammatory powers, due to

containing high levels of disease fighting antioxidants. Strawberries are an excellent source of dietary

fibre, and Vitamins C and K. They are also a very good source of

manganese, Vitamins B1 and B6, folic acid, and biotin.

Papaya, also known as paw-paw, has amazing healing qualities. The stems, seeds, leaves and fruit of

papaya are all edible. The fruit is particularly good for aiding digestion as it is rich in enzymes that help

break down food. Papaya fruit is an excellent source of dietary fibre, folate, and vitamins A, C and E. It

also contains a small amount of calcium, iron, riboflavin, thiamine and niacine. It is also very rich in

antioxidant nutrients flavonoids and carotenes, very high in vitamins C

and A, and is low in calories and sodium.

Kiwi fruits are rich in many vitamins, flavanoids and minerals. In particular, they contain a high amount of

Vitamin C (more than oranges), as much potassium as bananas, and a good amount of beta-carotene. It is

important to note that kiwi fruits contain a remarkable amount of Vitamin C, E and A so the fruit helps

to protect the body from free radicals. Kiwi can dramatically improve the health by protecting

against all kinds of disease, from cardiovascular problems to cancer

and obesity.

Flax seeds are an ancient food that

carry a massive amount of nutrients including high fibre, antioxidants, and Omega-3 fatty acids. Flax seed is very

low in carbohydrates, and its combination of healthy fat and high fibre content make it a great food for

weight loss and maintenance.

This free E-book compliments the website The Raw Warung www.therawwarung.com and is Copyright. No part of this publication can be reproduced without the author’s written permission.

Green Smoothie

If there is just one addition to make to your regular diet, it should be blending a green smoothie for breakfast (or as an afternoon pick-me-

up!). This is one of the easiest ways to increase your green vegetable intake, and they are delicious and refreshing too. It is amazing how

creamy this drink of blended fruits, leafy greens and water can become, and it is surprisingly sweet as well as super nutritious, being

full of fibre and protein.

Ingredients

1 cup water

1 apple, chopped

1 banana (fresh or frozen)

Bunch bok choy or spinach or kale

1 cucumber, chopped

1 zucchini, chopped

One leaf of aloe vera gel (optional)

Preparation

Place all the ingredients into a high speed blender and process

until smooth. Add ice to make a chilled drink. Then serve!

Nutritional Benefits Bok choy has heaps of calcium and is a good source of vitamins A and C. It is

very cheap and readily available in Asia, so I use it often in green smoothies.

Apples are a rich source of flavanoid and polyphenols which are powerful

antioxidants. They contain a large amount of minerals and vitamins including vitamins A, B, C, G and

calcium, iron, phosphorous and potassium that can strengthen the blood. Apples contain malic acid and

tartaric acid, that can help prevent disturbances of the liver and digestion. The skin of apples contains pectin that

can help remove toxic substances from the system. Eating an apple daily can lower cholesterol and reduce skin

diseases. Aloe vera is known for its rich

nutrients and medicinal immune boosting and healing qualities. It can

fight bacteria and heal the skin. Researchers have identified aloe contains vitamins C, B12 and E and

also contains minerals such as iron, and copper .

Cucumber can be eaten with or without the skin. Cucumber contains calcium, phosophorus and beta

carotene and is good for the skin and for digestion.

Zucchini have large amounts of folate, potassium, manganese and vitamin A. The skin also contains beta

carotene, a good antioxidant. Zucchini can protect against colon cancer as well as preventing heart disease and

high cholesterol.

Preparation Tip There are many variations of green

smoothies- feel free to omit and add green vegetables, don’t be afraid to experiment! The best base to start with

is 1 cup water, 1 cup fruit, and 1 bunch or cup of greens. I like adding fresh mint or frozen strawberries for

extra zing!

This free E-book compliments the website The Raw Warung www.therawwarung.com and is Copyright. No part of this publication can be reproduced without the author’s written permission.

Eggplant and Coconut Salad

This salad uses some classical ingredients used in many Indonesian dishes. This is a fresh and filling salad that can be

eaten as a main meal on its own. Eggplant and mung bean sprouts are readily sourced and are also very cheap to buy!

Ingredients

Two long Asian eggplants, sliced into quarters lengthways then into small bite-sized pieces

1 cup mung bean sprouts

2 tomatoes, cubed

½ cup shredded coconut

2 tablespoons olive oil

Juice half lemon

1 teaspoon salt

Preparation

First whisk together the olive oil, lemon juice and salt and pour over the eggplant in a bowl. With your hands, massage the oil and juice liquid into the eggplant pieces so they are all fully

covered, and leave aside for 10 minutes. Next add the mung bean sprouts and chopped tomato to the eggplant, mixing all the

ingredients to make a salad. Stir through the shredded coconut, and serve chilled.

Nutritional Benefits Eggplant, also known as aubergine, has a high fibre content, which helps the digestive process, contains traces

of phosphorous and beta carotene, and moderate levels of thiamine. Eggplant is believed to help prevent

the onset of diabetes. Other nutritional values of eggplants include vitamins

(in particular, C, as well as B1), proteins and minerals (potassium) and phytonutrients which act similarly as

antioxidants. Eggplants also have anti-bacterial, diuretic effects due to the level of potassium which also plays a

role in regulating blood pressure. Small traces of copper, magnesium and niacin can also be found in

eggplant.

Mung Bean Sprouts are an important vegetable in Asia, full of

vitamins and natural sugars. They are very high in protein, and are rich in calcium and thiamine. They are great

to eat raw in salads.

Tomatoes contain large amounts of

vitamin C, vitamin A, potassium, and iron .The red pigment contained in tomatoes is called lycopene. This

compound appears to act as an antioxidant, neutralizing free radicals that can damage cells in the body

(meaning cancer fighting!). Tomatoes are a good blood purifier, helping to protect the liver. They are also a

natural antiseptic and therefore can help protect against infection. Also, the nicotinic acid in tomatoes can help

to reduce blood cholesterol, thus helping prevent heart diseases. Vitamin K in tomatoes helps to prevent

hemorrhages.

Preparation Tip

If you can’t make your own fresh shredded coconut, use packaged desiccated coconut, though this won’t

be as healthy and delicious. It can also be omitted altogether, but the texture and subtle flavour of the coconut

really adds to this dish.

This free E-book compliments the website The Raw Warung www.therawwarung.com and is Copyright. No part of this publication can be reproduced without the author’s written permission.

Raw Vegetable Curry

This recipe is an example of an adaptation of a traditional Indonesian dish. I actually created it by using an Indonesian

cookbook, and tweaked the original recipe so that instead of cooking the ingredients, I prepared them using raw preparation methods. It

isn’t as simple as the other dishes in this booklet, but it is well worth the effort, as it tastes delicious.

Ingredients

1 small eggplant, cut into cubes

½ cup snow peas, cut into diagonals

¼ head Chinese cabbage, shredded

1 carrot, julienned or grated

1 young coconut, water and flesh

2 tablespoons sesame oil

2 cloves garlic, crushed

2 teaspoons grated fresh ginger

2 teaspoons curry powder or tumeric

1 teaspoon grated lemon rind

Juice from 1 lemon

1 cup filtered water

Preparation

Prepare all the vegetables and put them into a mixing bowl.

Pour the oil over the vegetables and mix so that they are all

covered lightly in oil. Open the fresh coconut and pour the water

into a blender. Scoop out the flesh and add it to the blender

with the lemon juice and filtered water. Blend the liquid on a

high speed for two minutes until the mixture is creamy. Prepare

the garlic, ginger and lemon rind and add to the mixture. Blend

for another minute. Pour this mixture over the vegetables in the

bowl, and serve with raw “rice”.

Nutritional Benefits Coconut is the largest seed of the plant world and is truly amazing. The water inside young coconuts (kelapa mudah) is a source of natural electrolytes, and also contains vitamins, minerals and nutrients that

can revitalise the body instantly. The most difficult part of using fresh

coconut is cracking it open, but once the technique is practiced, it is not as scary as it might first seem- and the

health benefits of eating the fresh coconut water and meat is really worth the effort.

Cabbage has many health benefits and is a great detoxifier. It has very

high levels of Vitamin C and also sulphur so it is very helpful in treating ulcers, certain cancers, depression,

fighting against coughs and cold, and assists in the healing of wounds and damaged tissues. It also has a high

fibre content and is rich in iodine which helps in proper functioning of

the brain. The various other nutrients present in cabbage such as vitamin E, calcium, magnesium, and potassium

keep the skin, eyes and hair healthy, and are very useful for overall health.

Preparation Tip

If you just can’t imagine eating this dish without cooked rice, try to use red or black rice as opposed to white

rice (nasi putih). These rice types are less processed and are higher in protein and fibre, so are a healthier

option. Another alternative to cooked rice is

the raw version of “rice”. Break off the pieces of a head of cauliflower and put them in either a blender or food

processor. Quickly pulse or put on a low setting for just 5-10 seconds. You

will get small pieces of cauliflower that look similar to, and have the same texture as white rice, and it can be

eaten in exactly the same way! This is a godo example of replacing a cooked food with a raw one that results in the

same texture and appearance.

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Chocolate Mousse Pies with Raw Ice Cream

If you thought that going raw meant giving up sweets, then think

again! There are many raw dessert options for those with a sweet

tooth, and dark chocolate and raw cocoa mixed with seeds, nuts

and dried fruits offer a guiltless, sweet but still raw treat.

Ingredients

For the ice-cream

2 bananas

2 tablespoons raw cocoa powder

2 tablespoons raw tahini

6 packets stevia or 2 tablespoons honey

6 raw dates

¼ cup coconut water

Place all ingredients into a blender and at mix at a high speed until a thick mixture is formed. Either put this mixture into an ice cream maker or into the freezer, stirring the mixture every half an hour

until it has formed an ice-cream consistency.

For the pie base

1 cup raw nuts (almonds and walnuts work well)

1 cup desiccated coconut

1 cup pitted and soaked dates (keep the soak water)

Process the nuts to form a fine powder. Add the soaked dates and process until a firm mixture forms. Press this mixture into individual

cupcake/muffin tins and refrigerate for 20 minutes.

For the mousse filling

1 ripe avocado

1 ripe banana

1/2 cup date soak water

½ cup raw cocoa powder

2/3 cup coconut oil

1 cup pitted soaked dates

Process all the ingredients until well combined. Pour the filling into

the pie bases and then put into the fridge to set. The pies can be

decorated with fruit or leftover nuts.

Nutritional Benefits Chocolate or more officially, cacao which is the raw form of chocolate, is considered a superfood because of

the high quantity of healthy nutrients it contains. Cacao (which is in higher quantities in dark chocolate of 70% or

more) is high in antioxidant flavonoids as well as sulphur and magnesium

which can help protect the heart. Chocolate is also an aphrodisiac and mild stimulant and can alleviate

depression.

Nuts and seeds form a large part of a

raw diet, and are considered nutritional powerhouses. Whilst high in fat, they are a good, raw fat source

which is essential for optimum health. They are also a good protein source and can help mobilise bad fats,

eliminate free radicals which can damage healthy cells in the body, and can also correct thyroid imbalances.

Avocado are a very versatile

ingredient for many raw food recipes- savory and sweet. Another good fat source, they are one of the healthiest

foods around, containing 25 essential nutrients including vitamins A, B, C, E, K and copper, iron, phosphorus,

magnesium and potassium. They also contain fibre and protein and can help protect against disease and illness,

they are anti-inflammatory and can lower cholesterol and are good for the skin and heart.

Preparation Tip It is recommended that when using nuts like almonds and walnuts, that they be soaked overnight then dried

again, as this releases enzyme inhibitors that keep seeds in their dormant state. Releasing these

compounds makes the nuts easier to digest. Also make sure you choose raw varieties of nuts, in their natural

state, which have not been roasted or seasoned.

This free E-book compliments the website The Raw Warung www.therawwarung.com and is Copyright. No part of this publication can be reproduced without the author’s written permission.

These mousse pies are very sweet, rich and very morish. They should be eaten in moderation, due to

the high calorie content they contain. Yes, they are healthy and raw, but like with anything, especially

sweets, less is more.

Instead of making individual pies, this same recipe can be made as one big tart, by making the base in

a round flan tin.

A note on natural sweeteners Many vegans avoid the use of honey, though I am considered a “bee-gan” as I have no

problem with using it to sweeten my foods. Raw honey has antibacterial and antiviral

properties and I love its texture and taste. However, there are other options for naturally

sweetening dishes for those people who don’t want to use animal products. These include

using dates which are nutrient rich and can be added into smoothies and used in pie

crusts to bind ingredients, like in the recipe above. Agave syrup is also popular, and is

sourced from the same cactus used to produce tequila. I haven’t been able to find this

sweetener in Jakarta. Stevia is very sweet- hundreds of times sweeter than sugar- and

usually comes in a powdered form in small packets. It is calorie free and also contains

calcium and phosphorus and is easily found in Indonesian health food stores and

supermarkets. The individual packets of stevia can be handy to carry in your bag to add

to coffee or tea when you are out and about, as an alternative to sugar.

This free E-book compliments the website The Raw Warung www.therawwarung.com and is Copyright. No part of this publication can be reproduced without the author’s written permission.

Who am I?

I’m an Australian expat living in Jakarta. I’ve always been focussed on living a healthy

lifestyle that combines a diet of good, wholesome food, regular exercise, doing yoga and outdoor activities like scuba diving, and of course having fun (particularly in the sun!). I

have been a vegetarian since the age of 15- more than half my life!- and the transition into eating a raw-vegan diet has been a natural progression. I have immersed myself in

the nutritional requirements of having a balanced diet and I’m continually studying the food science elements of the lifestyle so that my diet is wholesome and healthy.

It is not always easy being a raw foodie while travelling and living in a meat-and-fried-food loving nation like Indonesia. However, I am passionate about the raw food movement, and I believe that from little things, big things can grow. It’s all about raising awareness, and making a difference through teaching people a little bit each day about

what it means to eat raw and to have a wholesome and holistic lifestyle.

The Raw Warung website and blog found at www.therawwarung.com includes recipes that I create as I experiment with the produce I have available to me, as well as

recounting anecdotes from my daily life in Jakarta as a raw foodie. I like to share the things I learn about eating raw as I continue my own studies and explorations. I hope

that by keeping this website and blog, other raw vegans living in Asia can be inspired to keep pursuing the movement which I believe is nothing short of life changing.

Feel free to email me at simone.samuels@therawwarung.com and why not join the

forum on The Raw Warung website to meet with other raw foodies in Asia and beyond. Pass this booklet on to anyone who you think my benefit from what I teach.

Have fun in the kitchen!

Simone xo