Foods found in the raw kitchen:

Fruit: apples, bananas, pears, kiwi, cantaloupe, oranges, grapes, watermelon, mangoes, papaya, pineapples, guavas, plums, peaches, berries, apricots, coconuts, grapefruit, limes, lemons, cranberries, cherries, dragon fruit, durian, persimmons, lychee.

Vegetables: carrots, celery, corn, cucumbers, avocados, onions, tomatoes, broccoli, cauliflower, cabbage, yams, squash, peas, string beans, asparagus, beets, snow peas, radishes.

Mushrooms: shitake, portobello, crimini, white, cordycepts, maitake, reishi.

Green leafy vegetables: spinach, red or green chard, curly, black or dragon kale, frisee, lambs quarters, purslane, dandelion, arugula, bok choy, endive, escarole, radicchio, malva, collard greens, mustard greens, wheatgrass, red clover, beet tops, carrot tops, radish tops.

Lettuces: romaine, iceburg, rocket, red and green leaf.

Herbs: parsley, cilantro, fennel, mint, dill.

Sprouts: lentil, bean, seed: red clover, watercress, radish, black mustard, broccoli, onion, fenugreek, alfalfa, green sprouts: pea, sunflower.

Nuts and seeds: almonds, walnuts, pecans, pistachios, pine nuts, hazelnuts, cashews, brazil nuts, pumpkin seeds, sunflower seeds, sesame seeds, flax seeds, hemp seeds.

Store nuts and pumpkin seeds in the refrigerator (or freezer for long periods of time), as they can go rancid with too much heat or light. Other seeds can be stored in cupboard.

Sea Vegetables: nori, wakame, arame, hijiki, dulse, kelp.

Sweeteners:

• Raw honey - make sure it is raw (unpasteurized)
• Agave - from a cactus (pre-tequila!) low on GI index, good for diabetics
• Stevia - an herb 300X sweeter than sugar...does not affect blood-sugar levels!
• Maple syrup - not raw, but I love it
• Dates - used as a sweetener in many raw recipes

Other dried fruits: raisins, cranberries, cherries, apricots, blueberries, apples, figs, bananas.

Chocolate!

• Cacao - comes in beans, nibs (small pieces of beans),and in powdered form. This is the purest raw chocolate and incredibly good for you - is an actual superfood - loaded with nutrients - its antioxidant level is off the walls! Many healing and 'feel good' properties.
• Commercial cocoa - is not raw, is roasted cacao. It also tastes great, is cheaper and more easily available ..but health properties not even remotely close.
• Carob - is also very nutritious; is high in minerals. It is often roasted, look for raw. If cacao is unavailable, carob or ½ carob and ½ cocoa can be substituted.

Oils:

• Olive - many varieties and processes, best is extra virgin, stone pressed in a dark bottle. Store in cool dark place.
• Hemp, flax - store in the refrigerator. These are often used as supplements. (I love garlic-chili flax oil from Omega nutrition)
• Nut oils - occasionally used for flavor.

Vinegar - not raw, with the exception of apple cider vinegar. Use sparingly.

Soy Sauce

Regular soy sauce is not raw, it's cooked and highly processed with added colors, preservatives, salt, etc.

• Tamari - is naturally brewed from whole soybeans, sea salt, water, and koji, it is wheat free, has a great taste and is easy to find in health food stores but is not raw.
• Nama Shoyu - is a Raw, organic, unpasteurized soy sauce made from spring water, soy beans, whole wheat and sea salt. It is aged for 4 years in cedar kegs and is the only raw soy sauce. It is full of enzymes and friendly bacteria. However, it is harder to find.
• Braggs liquid aminos - is a Certified NON-GMO liquid protein concentrate made from soybeans and water with no added salt. It contains no preservatives, coloring agents or chemicals. It's considered a raw, live food but the recipe is a secret so there's controversy over this.

Spices and flavorings:

Spices - 100's of them. ..my favs are: cinnamon, chili, cumin, cayenne.

• Salt - white table salt is heavily refined and very toxic to our bodies, sea salt is usually bleached and not much better. I use Celtic sea salt (or Natures harvest) It is hand cultivated and dried in the sun. Its grey looking with dark specs in it. Has only 30% sodium. Contains over 80 minerals from the ocean, very nutritious. It balances our bodies and brings out flavor in foods.
• Vanilla - grinding vanilla beans is the best but they are expensive and can be hard to find. Otherwise, use a high quality vanilla extract.
• Ginger - is a cleansing herb with warming effects. It stimulates blood flow and increases absorption of nutrients.
• Garlic - has many, many benefits, a 'wonder-drug' - is antibiotic and prevents viruses.

Herbs: parsley, cilantro, rosemary, thyme, marjoram, basil, oregano, mint, dill.

Fermented foods: miso, kimchi, kombucha, nut cheeses.

Superfoods and supplements!

• Blue-green algaes - spirulina, E3Live, chlorella; incredibly high in protein, chlorophyll, enzymes, vitamins (B12!), cleanses system, induces production of immune cells, so many things!
• Maca - lots of minerals (iron, calcium, phosphorous, zinc, magnesium), vitamins, protein, builds muscle, increases energy, stamina, balances hormones.
• Goji Berry, wolf berries - are the same. Very nutrient-rich! Can be bought from Natures 1st law or in Chinese herbalist stores.
• Probiotics - acidophilous, lactobacillus bifidus and lots more...the healthy bacteria.
• Bee Pollen - one of natures most nutritious foods - high everything! Most people love the taste, I don't. I chase a teaspoon with water, especially before going to the gym.
• Hemp protein powder - made from hemp seeds. If you feel you need protein, this is a good one. Good for body building.
• Digestive enzymes - found naturally in raw plant foods.. indispensable supplement to take if you eat cooked foods.
• Nutritional yeast - has B12, rich in vitamins and amino acids.
• Wheatgrass juice - Chlorophyll!
• Grape seed - used to take this before I went raw.. lots of phytonutrients, powerful antioxidants and essential fatty acids.
• Green Powder - make sure its 100% raw and organic. Shop carefully as there are lots of products with fillers, additives and low quality ingredients. Some are more pure and have added algaes, probiotics and enzymes, such as my favorite one - Natures First Food.