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    Raw and Radiant: 130 Quick Recipes and Holistic Tips for a Healthy Life
    Raw and Radiant: 130 Quick Recipes and Holistic Tips for a Healthy Life
    Raw and Radiant: 130 Quick Recipes and Holistic Tips for a Healthy Life
    Ebook369 pages2 hours

    Raw and Radiant: 130 Quick Recipes and Holistic Tips for a Healthy Life

    By Summer Sanders

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    About this ebook

    This picture-driven raw lifestyle book is for busy people who want to improve their health and vitality without having to go 100% raw. It’s an easy to use guide that showcases creative yet simple-to-make plant-based recipes, and highlights multiple nutrition-packed superfoods. But more than just a raw food guide, The Radiantly Raw Cookbook includes chapters on functional fitness & beauty, shares the basics of cleansing, and has helpful mind-body connection tips, all important pillars for optimum health. This healthy lifestyle guide is filled with vibrant and inspiring photos to help encourage your lifestyle shifts and food transformations. Summer will give you tools to add radiant plant-based foods into your diet no matter what your present eating style. She wants to inspire you to create your best life ever by making small shifts today that will affect your entire life and generations to come.
    LanguageEnglish
    PublisherSkyhorse
    Release dateJan 16, 2018
    ISBN9781510724754
    Raw and Radiant: 130 Quick Recipes and Holistic Tips for a Healthy Life
    Author

    Summer Sanders

    Summer Sanders is a certified raw food chef, personal trainer, plant-based nutritionist, curator at Strong + Radiant, and founder of Local Juicery. She is passionate about helping people bring more vibrant plant-based foods into their diet in a delicious and exciting way. Summer is known for her innovative recipes and simple, laid back cooking style. Her work has been featured on Mind Body Green, The Body Book, Sakara Life, Free + Native, and many more. Summer lives in Sedona, Arizona, with her husband Mike and her son Henry.

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      Book preview

      Raw and Radiant - Summer Sanders

      Cover Page of Raw and Radiant

      What people are saying about Raw and Radiant

      Gorgeous recipes that taste as delicious as they will make you feel. You don’t have to be a raw foodist or vegan to appreciate these simple, gratifying meals.

      —Michelle Branch, Singer, songwriter

      Summer is a raw food goddess and her recipes are out of this world! She has been my go-to-girl for amazing raw recipes and inspiration for several years now. Summer has truly mastered the raw lifestyle and makes eating live, vibrant food fun and delicious!

      —Whitney Tingle, Cofounder of Sakara Life

      I feel so fortunate to have the pleasure of knowing and working with Summer Sanders. She is a unique talent that truly inspires. Her passion behind health and living foods is genuine—her vibrancy transpires into the food that she makes, as well as the people she is around. Both she and her book are gorgeous! Get the book to get the vibe! You will love it.

      —Meredith Baird, Author of Coconut Kitchen and founder of Nucifera

      Title Page of Raw and Radiant

      Copyright © 2018 by Summer Sanders

      Photographs on pages 11, 23, 207, 226, 232, 235, 243, 244, and 250 by Lauren J. Schumacher

      Photographs on pages 161 and 230 by Summer Sanders

      Photograph on page 240 by Jane Ferrel

      All other photographs by Alexa Gray

      Food Styling + Creative Direction: Summer Sanders

      All rights reserved. No part of this book may be reproduced in any manner without the express written consent of the publisher, except in the case of brief excerpts in critical reviews or articles. All inquiries should be addressed to Skyhorse Publishing, 307 West 36th Street, 11th Floor, New York, NY 10018.

      Skyhorse Publishing books may be purchased in bulk at special discounts for sales promotion, corporate gifts, fund-raising, or educational purposes. Special editions can also be created to specifications. For details, contact the Special Sales Department, Skyhorse Publishing, 307 West 36th Street, 11th Floor, New York, NY 10018 or info@skyhorsepublishing.com.

      Skyhorse® and Skyhorse Publishing® are registered trademarks of Skyhorse Publishing, Inc.®, a Delaware corporation.

      Visit our website at www.skyhorsepublishing.com.

      10 9 8 7 6 5 4 3 2 1

      Library of Congress Cataloging-in-Publication Data

      Names: Sanders, Summer (Nutritionist), author.

      Title: Raw and radiant : 130 quick recipes and holistic tips for a glowing life / Summer Sanders.

      Description: New York, NY : Skyhorse Publishing, [2018] | Includes bibliographical references and index.

      Identifiers: LCCN 2017039123| ISBN 9781510724747 (hardcover : alk. paper) | ISBN 9781510724754 (ebook)

      Subjects: LCSH: Raw food diet. | Raw food diet--Recipes. | Raw foods. | Self-care, Health.

      Classification: LCC RM237.5 .S27 2018 | DDC 641.3/02--dc23 LC record available at https://lccn.loc.gov/2017039123

      Cover design by Jane Sheppard

      Cover photograph by Alexa Gray

      Print ISBN: 978-1-5107-2474-7

      Ebook ISBN: 978-1-5107-2475-4

      Printed in China

      My son Henry, may you always know where your true home is.

      To my husband Mike, thank you for loving every meal I make.

      Mom and Tim, thank you for teaching me the beauty and power of plants, healthy foods, and heart connection. Wherever I am, I know I’m okay. Thank you for this.

      CONTENTS

      Introduction

      PART I. Basics

      My Food Philosophy

      Benefits of a Raw, Plant-Based Diet

      Why Raw Food?

      My Principles of Health: What To Kick and What to Keep

      Supplements + Healthy Tips

      Superfoods

      The Detox Effects

      The Market Experience

      Eating with the Seasons

      PART II. Recipes

      Breakfast

      Nut Milks

      Smoothies

      Soups & Salads

      Dressings, Sauces & Sides

      Main Dishes

      Sweet Treats

      Juices

      PART III. The Cleanse

      Cleansing

      The Foundation Cleanse

      Make it Count

      PART IV. Becoming Strong + Radiant

      Natural Skin and Body Care

      Get Activated with Passions

      Movement

      Entertaining

      APPENDICES

      Soaking

      Sprouting

      Making Flour

      Favorite Reading & Resources

      Acknowledgments

      About the Author

      Index

      Conversion Charts

      INTRODUCTION

      MY STORY

      I’ve had a love for holistic health, plant-based eating, and fitness for as long as I can remember. It has long been a passion that has become my purpose. I was born in the Ozarks of Missouri, on a self-sustainable 10-acre farm; my father is an organic farmer and my mother is a Waldorf educator as well as a total health nut. They raised me to be aware of the food I eat, where it comes from, and most importantly, how to heal myself and my family with it. Growing up with wheatgrass-shooting, carrot juice-drinking, big salad-consuming parents set a foundation that I am eternally grateful for. No matter where I’ve been or how far down the rabbit hole I went, I knew where home-base was in my body and in my heart. I knew what healthy felt like and I knew how to get back there. Growing up with these amazing people has been a major influence on where I am today and what I feel passionate about sharing.

      Like many, I strayed from the path I was shown growing up. After leaving my little sleepy town of Sedona, I lived in Los Angeles and San Francisco. I worked in the music and beauty industries, which both can be very high-stress with late night parties, very hectic coffee-powered days, and not much time for one’s self. I was sick often, tired, extremely drained, overweight, and felt no willpower or drive within myself. Caught in cycles of toxic relationships and not seeing my true essence, I got very depressed. A deeper place within me knew there was another way to make it in the world, another way to live, but I felt so helpless and bogged down by the weight of worldly expectations. I attribute my reawakening to a book called The Presence Process, which found its way to me in early 2009. This book was what I needed to give me a little bit of a shake and a major wakeup call.

      The summer of 2010 was a very transformational time for me. A lot had happened in my life in a very short time—I got married, my husband left for an eleven-month deployment to the Middle East, I quit drinking, I began reading books that supported a positive way of living, I started a consistent meditation practice, I began to listen to my body again, I began practicing yoga, and I also went 100 percent raw. For the first time in a long time, I felt a deep sense of purpose and gratitude. I also felt like I needed to share some of the things that woke me up out of my sleep—thus, Raw and Radiant was born.

      All that pain, passion, and experience led me to open Local Juicery in 2014. Local Juicery is an organic, plant-based kitchen and pressed juicery located in Sedona, Arizona. We opened a second location in early 2017. Local has furthered my education and respect of whole, plant-based raw foods and given me an incredible platform to share my love of great food, cleansing, and juice.

      I’m so happy to be able to share my recipes and health tips with you! Let’s dive in.

      HOW THIS BOOK CAN HELP YOU

      Adopting an abundance of raw, plant-based food into your diet is such an amazing way to support your body, mind, and spirit. This book will help you learn the foundations of live food prep, the value of gentle cleansing, how to eat with the seasons, what foods to eat in moderation, workouts that help you lose fat and gain energy, beauty foods that will boost your glow from the inside out, and supportive tips for a radiant life. Raw and Radiant is not just a recipe book, it’s a great resource for making lasting changes that will truly support your whole self. I see it as a comprehensive holistic health guide that will help you live healthy, wake up energized, and really get that glow.

      Raw and Radiant has five parts, starting with The Basics. Here I will cover the basics of raw food cuisine, why I love plant-based eating, what you need for preparation, supplements, and my ultimate grocery list. Part two is where the fun really begins, The Recipes, where I’ll share my favorite breakfasts, nut milks, smoothies, soups and salad, dressings and sauces, main dishes, sweet treats, and juices! You’ll be amazed with how quickly you can make these scrumptious raw food recipes and with how easy it is to add them to your diet. You’ll be set with a raw recipe for every occasion—berry cheesecake for a birthday, pizza for the kids, juices for cleansing, smoothies for on-the-go, I got you covered. Part three is all about Cleansing. Perfect for getting your body cleaned out and ready for real food, or just for a gentle maintenance cleanse. This detox section cover common questions and concerns about cleansing as well as recipes and a daily plan. The last section of the book is what I call the keys to a Holistic Lifestyle—fitness, beauty, nurturing passions, rituals, entertaining in the raw, and helpful mantras to keep you centered, glowing, and healthy. Lastly, you’ll find the Appendices, which include plenty of helpful info on soaking and sprouting, making flour, and additional reading and resources. These resources will help you be successful on your raw food journey and give you tools that will make recipes in the book and others easy, nutritious, and delicious!

      PART I. BASICS

      THE RADIANTLY RAW LIFE

      MY FOOD PHILOSOPHY

      Each of us must make our own choices regarding our health, diet, and lifestyle. We are unique and lovely creatures with many complexities that must be considered. What to eat can get incredibly confusing, especially these days. There are so many diets and so many advocates for them: Paleo, raw, vegan, pescatarian, ketogenic, bulletproof, 80/10/10, and so on. This is a big reason I rely on intuitive eating, simply listening to the body’s needs and following your intuition when it comes to food and simple health. I personally don’t identify with any particular diet; I’m an equal opportunist and enjoy food so much! I always have a pastry when at Tartine in San Francisco, I love the experience of fine foods, I love good traditional pizza, and I don’t have any unhealthy restrictions. I don’t eat extravagantly every day, because it’s just not what my body craves anymore. Indulging every now and then is a part of my life, but what I have found works best for me is to relax into the simplicity of the food that the earth provides—unprocessed, organic, raw food. I eat this way most of the time and I feel amazing, and maintain a healthy body and a positive mind.

      I believe food should be fun and it should make you feel alive; it shouldn’t be something that is scary, intimidating, or overthought about. Keeping it simple keeps it elegant.

      BENEFITS OF A RAW, PLANT-BASED DIET

      A diet rich in raw foods is a way of eating that respects your body, respects the earth, and respects other living beings. Eating limited meat and dairy also happens to be incredibly beneficial to your health and longevity. A raw focused, plant-based diet is filled with nutritionally dense foods that are easily assimilated into the body and used for its optimal functions. Raw food is technically not heated over 118 degrees (some raw food enthusiasts only heat their food to 105 degrees)—this preserves important enzymes and nutrients that are often lost when the same foods are cooked. By eating foods in their raw form, you are feeding your body vibrant, alive foods that will nurture and energize your whole being. Cooked foods can be void of many enzymes and nutrients and our bodies have to work harder to digest them. We do have some enzymes in our body that help break down food, but in today’s world of fast-paced jobs, polluted air, and dirty water, many of these natural enzymes the body should be producing are not functioning at their optimum levels or are no longer produced when needed. Enjoying a lifestyle that includes an abundance of raw plant-based foods can help your body absorb the nutrients from the food, repair itself, glow from head to toe, and ultimately heal much faster.

      WHY

      RAW FOOD?

      Raw food changed my life, my body, and my self-concept. I know many people who share the same experience, who in some way were awakened by this way of eating and have made plant-based foods a staple for themselves

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