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CONGRATULATIONS

Thank you for downloading Raw Blend’s FREE Raw Food Recipes eBook and congratulations for being committed to improving your health and wellbeing.

Life in the fast lane, often leaves us all burning the candle from both ends as we place ourselves at the bottom of the ‘to do list.’ Busy, modern day lifestyles have us all searching for foods deemed “quick,” “easy,” and “cheap.” However, we often forget that sometimes these “easy” food choices are often packed with lots of nasties our bodies don’t need – like flavour enhancers, food colourings, chemicals and preservatives.

At Raw Blend we to encourage you to start eating more Raw Foods, a diet full of natural colour with lots of beautiful fresh produce. Supercharge your health by adding more fruit, more vegetables and more dark leafy greens into your diet with our delicious, yet nutritious recipes. Eating healthy doesn’t have to be boring – in fact it’s super tasty when you know how and the benefits you experience will help you make some positive health changes - that you will keep for life.

These Free Raw Food Recipes are full of delicious energy boosting breakfast recipes, easy and flavoursome lunch & dinner recipes, as well as some dangerously, delightful,dessert options that will leave you craving for more. A Vitamix or a similar high powdered blender is required for most recipes in this eBook.

Making changes to your existing diet can be very challenging so we recommend finding a blending buddy to share in your favourite recipes and the amazing health benefits you experience from eating cleaner, healthier food. We truly appreciate your feedback and comments so please come and say hi on our Facebook page and please let us know how you are enjoying our Free Raw Food Recipes. Happy Blending!

Tommy Nicholas

National Sales Manager

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Green Smoothies are jam packed full of goodness and are a fantastic way to ensure we get as many greens and nutrients into our diet as possible.

You would never sit down at breakfast and eat a bag full of spinach or kale - it would taste horrible and you would be chewing on it all day. However, if you mix greens with some sweet fruit in your blender it’s not only going to taste amazing, you will also get the nutrition your body is craving.

Here you will find a list of our favourite Green Smoothie Recipes. Happy Blending!

Show Signature Green Smoothie

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Makes: 1.5—2 Litres
Serves: 2-4

Ingredients

• 1 handful green seedless grapes
• 1 slice honeydew melon (with seeds)
• 1 orange (peeled)
• 1 whole green apple (quartered)
• 1 slice pineapple (with core)
• 1/2 banana (peeled)
• 1 stick celery (with leaves)
• 1-2 cups spinach leaves
• 1 handful parsley
• 2 cups ice

Method

1. Put all the ingredients into the Vitamix container in the order listed and secure the lid.
2. Select Variable 1. Turn the machine on and quickly increase speed to 10, then High.
3. Use tamper to press ingredients into the blades.
4. Blend for 60-90 seconds or until smooth and serve.

Notes

This recipe can be reduced by half and made in a Vitamix 0.9L Wet Container.

Avocado Green Smoothie

Makes: 0.5 - 1 Litre
Serves: 1-2

Ingredients

• 1 cup filtered water
• 1/2 avocado, no skin
• 1/2 green apple, with skin
• 1 banana (peeled)
• 1 orange (peeled)
• 1 lemon (peeled)
• 1/2 lime (peeled)
• 1 big bunch parsley

Method

1. Place all ingredients in your Vitamix in the order listed above.
2. Select Variable 1. Turn the machine on and quickly increase speed to 10, then High.
3. Use your tamper to push ingredients onto the blade.
4. Blend until smooth and serve.
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It’s Easy Being Green Smoothie

Makes: 1.5 - 2 Litres
Serves: 2-4

Ingredients

• 2 handfuls kale
• 2 handfuls parsley
• 2 handfuls baby spinach
• 1/2 cucumber
• 1-2 slices pineapple
(with core)
• 2 slices honeydew melon
(with seeds)
• 1 whole apple (quartered)
• 1 whole pear (halved)
• 1-2 cups ice cubes
• 1/2 cup water
Optional
• 1 tsp Spirulina
• 1 tsp organic honey
• 1 tbsp LSA mix

Method

1. Put all the ingredients into the Vitamix container in the order listed and secure the lid.
2. Select Variable 1. Turn the machine on and quickly increase speed to 10, then High.
Use tamper to press the ingredients into the blades if required.

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Seasonal, Fresh & Tay Healthy Everyday AN INITIATIVE OF

Sprout is a hands-on, totally interactive healthy cooking school, run by Accredited Practising Dietitian and personal trainer Themis Chryssidis and celebrity cook Callum Hann. We simply love food and love teaching everyone how easy it can be to enjoy fresh, flavoursome and healthy food! Our classes are fun, relaxed, informative and cater for people of all skill levels and dietary requirements. Our goal is to inspire people of all ages to cook and take control of their health. We firmly believe that the best way to learn is by giving it a go! Participants at our classes don’t just watch us cook but they also cook all of the demonstrated dishes. Participants learn by watching, trying and of course eating! We are super excited to be a part of the DAA’s Australia’s Healthy Weight Week and can’t wait to show all Australians how easy it is to enjoy healthy food. We hope you like the recipes and we would love to hear about you trying them at home! Leave us a message at facebook.com/sproutcooking or @sproutcooking on Twitter.

Happy cooking!

Themis and Callum

The Dietitians Association of Australia launched Australia’s Healthy Weight Week to help address overweight and obesity in Australia— which affects 63 per cent of adults and one in four children.

The week is an ideal time to kick-start better eating habits to be healthier and feel happier. Achieving and maintaining a healthy weight is crucial for reducing your risk of lifestyle-related conditions, such as type 2 diabetes, heart disease and some cancers. And being a healthy weight helps you to feel your best and live life to the full!

The Dietitians Association of Australia and dynamic duo celebrity cook Callum Hann and Accredited Pratising Dietitian Themis Chryssidis from Sprout, have put together this collection of quick and healthy main meal recipes. The cookbook showcases the simplicity of healthy cooking — and that everyone can cook tasty and healthy meals in the kitchen.

We hope you’ll agree that healthy eating just became a whole lot easier! Australia’s Healthy Weight Week encourages Australians to get the right support when it comes to nutrition. So we’ve also included nutrition tips from Accredited Practising Dietitians throughout the cookbook.

And we encourage you to visit www.healthyweightweek.com.au for more tips and tools to eat better, feel better and see an APD. We hope this cookbook gives you that little bit of extra inspiration to become a healthier you. Enjoy!

Liz Kellett AdvAPD
President
Dietitians Association of Australia
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Nutrition Tip —

The key to healthy home cooking is being prepared. Plan meals for the week, make a shopping list and you’re ready to go. This helps to avoid food wastage and purchasing unhealthy products.

Try planning your meals around the seasons to prevent your grocery bill blowing out and to ensure your meals are full of flavour and nutrition.

— Themis Chryssidis

Accredited Practising Dietitian

BEEF CHILLI TACOS

with Mushrooms & Corn
1 Lebanese cucumber, diced
1 avocado, flesh scooped out and diced
3 spring onions, sliced finely on an angle
Juice of a lime
Salt, to taste
1 tablespoon canola oil
4 Portobello mushrooms, sliced thinly
2 cobs corn, kernels sliced off
8 wholemeal tortillas
Fresh coriander leaves, to serve
Beef chilli
1 1/2 tablespoon canola oil
500g lean beef mince
2 long red chillis, sliced
1 red onion, diced
2 medium red capsicum, deseeded, diced
4 cloves garlic, peeled, finely sliced
3 teaspoons paprika
2 x 400g can chopped tomatoes

Met hod

First, make the beef chilli. Heat canola oil in a large pan over medium-high heat. Add beef mince and allow it to brown without stirring too often. Once beef has browned, add the chilli, onion, capsicum and garlic. Stir until onion becomes translucent. Stir in paprika and tomatoes. Cook for 10–15 minutes or until sauce has thickened and slightly darkened in colour.

Combine cucumber, avocado, spring onions, lime juice and a pinch of salt in a bowl. Set aside to serve.

Heat a frying pan over high heat with the canola oil. Add mushrooms and cook, turning only once or twice, until golden on both sides. Add corn kernels, stir and cook for a further minute before removing from heat.

Spoon some of the beef chilli over the tortillas, top with mushroom and corn mixture, avocado salsa and coriander leaves. Serve immediately.

Ingredients

The key t o healt hy home c ooking
is bei ng prepared. P l an meals
for t he week, make a sho ppi ng
l ist and you’re ready t o go.
1 tablespoon canola oil
3 cloves garlic, finely sliced
½ long red chilli, finely sliced
2 tablespoons minced lemongrass
½ bunch coriander, leaves picked,
stems finely sliced
? cup roasted unsalted peanuts,roughly chopped
½ teaspoon tumeric powder
400g beef sirloin, porterhouse or fillet,
cut into thin strips
1 green capsicum, sliced
½ brown onion, sliced thinly
2 cups green beans, halved
2 cups snow peas
1 ½ tablespoons fish sauce
1 tablespoon brown sugar
? cup reduced-fat coconut milk
3–4 cups steamed brown rice, to serve

Met hod

Heat a wok or large frying pan over high heat. Add oil then garlic, chilli, lemongrass and coriander stems. Reserve coriander leaves for serving. Stir in ¾ of the peanuts and tumeric. Once fragrant and starting to change colour (1–2 minutes) add beef and onion. Cook until beef turns brown, then add capsicum, green beans and snow peas.