Salads and soups in raw food - varied enjoyment for more vitality

Fresh salads and warming soups are in season all year round to provide the body with important nutrients. However, important vitamins in vegetables are lost when they are heated, and the classic green leafy salad can quickly become boring on the menu. We are doing away with entrenched preparation rituals. So why cook soup when you can do it differently? With our creative recipe ideas and tips, you can enjoy a variety of salads and soups in the best raw food quality at any time of year - with plenty of variety and without losing valuable nutrients.

Colourful, crunchy and fresh: raw fruit and vegetables not only look delicious, they are also usually the best source of essential vitamins, minerals and fibre. For this reason, foods in the raw food diet are not cooked, fried, baked or pasteurised. This is because a large proportion of important ingredients are lost through heating and can no longer be absorbed by the body. Vitamin C, for example, is already destroyed at a temperature of around 40 degrees Celsius and can no longer develop its valuable properties, which include protecting our immune system. In addition, some of our food has travelled long distances and been stored for a long time, which also reduces its vitamin content. By eating fruit and vegetables raw, we prevent further loss of important nutrients and provide our bodies with the best possible supply of vitamins, minerals and fibre.

Note: Most types of fruit and vegetables can be eaten raw. However, there are exceptions, such as aubergines, beans and rhubarb. The substances they contain can be unfavourable for the human organism when eaten raw.

Say goodbye to boredom thanks to these raw food salads

Leafy greens, cucumber, tomatoes and peppers - always using the same ingredients can quickly lead to monotony in the salad bowl. That doesn't have to be the case! With lots of fresh vegetables and the right dressing, you can conjure up a variety of salads. Good quality ingredients are essential. Because a sun-ripened organic tomato is not only healthier, but also much more flavourful than a watery, conventional tomato.

Recipe 1: Green power mix (2 portions)

Ingredients

For the salad

• 400 g broccoli
• 1 handful of fresh spinach leaves
• 10 radishes
• 2 tbsp sultanas

For the dressing

• 40 g cashew nuts - soak in water overnight
• 100 ml water
• 2 tbsp olive oil, extra virgin
• 1 lemon
• 1 tbsp nutritional yeast flakes
• 1 tbsp apple syrup
• 15 g parsley
• salt, pepper

Preparation

To make the dressing, pour the soaked cashew nuts through a sieve and leave to drain. Place in a high-speed blender (e.g. Vitamix) with the remaining ingredients and blend until smooth. Then season with salt and pepper and pour into a large bowl.

Next, cut the broccoli into small florets and the radishes into thin slices. Finely chop 2 tbsp of sultanas and add everything to the dressing in the bowl. Mix thoroughly, season with salt and pepper to taste and serve.

Recipe 2 - Quick vitamin kick (2 portions)

Ingredients

• 500 g broccoli
• 2 peppers
• 2 tbsp fresh linseed oil
• 1-2 tbsp apple cider vinegar
• salt, pepper

Preparation

Place all the ingredients in the Vitamix high-performance blender and chop. Flavour with salt and pepper.

Raw food soups - full of flavour and revitalising

Preparing raw food soups is very easy. With the right blender (e.g. Vitamix), they achieve the perfect consistency and the right temperature, slightly warmed instead of overcooked is the motto. The fine chopping in the high-performance blender allows the ingredients to develop their full flavour while retaining all their nutrients.

Recipe 1 - The power of nature (2 people)

Ingredients

• 1 handful of wild herbs (e.g. Wild garlic, nettle, dandelion, sorrel, watercress, ribwort plantain, garden cress)
• 400 ml water
• 300 g courgette
• 1 tbsp raw organic almond puree
• 2 tbsp lemon juice
• 2 tbsp fresh linseed oil
• ½ tsp salt

Preparation

Peel the courgettes and place in a high-speed blender with the other ingredients for about five minutes until the soup has reached the desired temperature. Then pour onto plates and garnish with wild herbs. Tip: Plates that have been warmed beforehand will keep the soup warm for longer.

Recipe 2 - Pumpkin magic (2 people)

Ingredients

• 400 g carrots
• 150 g Hokkaido pumpkin
• 200 ml water
• 35 g walnuts
• 2-3 dried dates (pitted)
• fresh ginger (to taste)
• fresh thyme
• salt, pepper
• linseed oil(to serve)

Preparation

Peel the carrots and cut into large pieces. Wash the pumpkin well and also cut into large pieces. Place the vegetable cubes with the water in the Vitamix high-performance blender and puree. Then add the remaining ingredients and blend until the soup has a creamy consistency. Drizzle with a little linseed oil to serve.

Tip: Plates that have been warmed beforehand will keep the soup warm for longer.