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When you are new to uncooking, not much looks or sounds familiar, and that’s ok- you were once new to cooking too. However as you skim through this list, you’ll notice that not only do you already recognise all the food groups, but that there are more of them than you originally thought.
Raw foods are abundant in variety. Let this excite you rather than overwhelm you.
There’s no need to spend a fortune- it’s all about stocking up a little at a time. Begin by adding 2-3 of the below items to your weekly grocery list and you’ll be equipped to make anything in the raw world… certainly anything in The Uncook Book: The Essential Guide to a Raw Food Lifestyle (UK or US).
Yep your shopping list for the entire 146 recipes is below!
If you’ve been reading the blog for some time, you’d know that I try my best to stick to the ingredients easily found either in a supermarket or your nearest health store, nothing too crazy. The Uncook Book was created exactly the same way.*
FRUITS
Lemons, limes, avocados, apples, oranges, bananas, watermelon, cantaloupe/rock melon, pineapple, berries (fresh and frozen), pears, kiwifruits, nectarines, passionfruit, grapefruit, grapes, papaya, figs, coconut (both mature brown and young green, which are mistakenly categorised as nuts).
VEGGIES
Courgette/zucchini, celery, carrot, beetroot, sweet potato, mushrooms (oyster, button, chestnut, portabella, shiitake), asparagus, fennel, sweet corn (fresh, frozen and baby corn), popped garden peas, snow peas, broccoli, cauliflower, cabbage, parsnip, Jerusalem artichokes, butternut squash or pumpkin, and of course tomato, cucumber, aubergine and bell peppers (which are all fruits, but found in supermarket vegetable aisle).
Mint, basil, parsley, thyme, coriander, dill, green onion, chives, rosemary, snow pea and sunflower shoots, edible flowers (fresh and dried pansies or rose petals), micro greens.
NUTS & SEEDS
Nuts (almonds, cashews, hazelnuts, walnuts, pecans, Brazil nuts, pine nuts, pistachios), seeds (sunflower, chia, sesame, pumpkin, poppy, hemp seeds (both hulled and in shell) plus buckwheat and quinoa (both of which are mistaken for grains)).
Wakame, dulse, nori, kelp noodles, spirulina and chlorella.
SPICES & FLAVOURINGS
Himalayan salt, peppercorns, garlic (fresh and powder), onion (fresh white and red onions, scallions and onion powder), ginger (fresh and powder), turmeric, cumin, garam masala, paprika (plain and sweet smoked powder), cayenne, chili (fresh, powder and flakes), winter spices (cinnamon powder and sticks, nutmeg, coriander, star anise, cardamom), mixed Italian and other dried spices (dried basil, parsley, oregano, thyme, dill, rosemary, sage), caraway seeds, wasabi powder, Dijon mustard, vanilla (pod, extract and powder).
FATS, OILS & BUTTERS
Extra virgin coconut oil, extra virgin olive oil, toasted sesame oil (not raw, but so good, you’ll eat way more healthy salad with a dash of this), other (caster oil, hemp or flax seed oil), raw tahini, almond butter, coconut butter, peanut butter (not raw, use only occasionally), cashew/macadamia butter, canned coconut milk (not raw, buy only organic with no additives).
CONDIMENTS
Tamari or nama shoyu (both are fermented soy sauces), Bragg’s liquid aminos, apple cider vinegar, balsamic vinegar, miso paste (sweet white and dark), nutritional yeast (buy fortified with vitamin B12), sun-dried tomatoes (preferably preserved in salt, but look for quality oil if in oil), olives, tabasco sauce.
SWEETENERS
Dried fruits (pitted dates, medjool dates, raisins, apricots, pineapple, goji berries, mulberries, golden berries, and desiccated coconut), maple syrup (not raw, but contains minerals and beautiful flavour), agave (highly controversial, so make sure you know your source), raw honey (minimum of UMF 10+ is best), coconut palm sugar, xylitol, freeze-dried strawberries (or powder), yacon syrup and liquid stevia.
SUPERFOODS
Cacao (powder, butter, paste/liquor and nibs), matcha green tea powder, lucuma, maca, bee pollen, acai (powder and pulp), medicinal mushrooms (cordyceps, chaga, reishi), carob, algarroba and baobab.
OTHER
Dairy free probiotic capsules, Medicine Flower extracts (coffee, butterscotch or caramel), peppermint essential oil, coffee beans, Assam tea leaves (or English breakfast tea bags), coconut flour (or buckwheat flour), kombucha and rice papers.
*Tanya’s Top Tips: #1. The further down the list you get, the more likely these foods are to be found at a health store, not a supermarket. Also check out the Resources section on page 189 for ideas on where I shop, or see some of them here>> #2. The foods within each category are listed in order of popularity in my kitchen. #3. Always buy nuts and seeds in bulk and store them in the freezer, where they could stay fresh for up to three years.
Just 3 of my favourite breakfasts in The Uncook Book- Apple and Cinnamon Chia Porridge, Acai Bowl and Green Alkaline Oats
If you have a copy of The Uncook Book at home, it probably doesn't come as a surprise that I love myself a good looking (and hopefully sweet) kinda breakfast.
You are probably not even surprised that a raw food breakfast can take anywhere between 2 minutes and 40 hours to make. Or that you can still have an oat porridge that is 100% raw.
As it gets colder here in the UK and my body is starting to long for more hearty, slow energy releasing and grounding foods, it is a bowl of good ol' oat porridge that is the first on my mind. Best thing about this below recipe is that it is just as satisfying and comforting as cooked food, but instead a raw energising breakfast full of enzymes and vitamins.
Optional: maple syrup, mango slices, hulled hemp seeds
- Prepare your breakfast the night before for it to properly soak at room temperature and become extra digestible in the morning: blend water, coconut butter, dates and vanilla till smooth.
- Stir in the oats, cover with a tea towel and leave to soak overnight.
- In the morning, distribute over 2 bowls, drizzle with maple syrup, top with mango slices and sprinkle with hemp seeds.
My word, do I have an announcement and a half for you today!
As you may already know, my beautiful first published book- The Uncook Book: The essential guide to a raw food lifestyle – is being released everywhere in the UK on 7th September.
I honestly can’t believe it myself (I’m still coming down to earth after THIS once in a lifetime experience).
[A side note to my US friends- The Uncook Book is coming your way on 27th October and if you like the sound of this UK prize, then you won’t be disappointed when it’s your turn! Just make sure you are subscribed here>> to get the announcement.]
To celebrate this release of my mega proud achievement, I’ve teamed up with some of my favourite brands in the wellness world and, together we are bringing you..
THE BIGGEST GIVEAWAY IN RAW FOOD HISTORY!!
What you see listed below comprises The Complete Raw Food Kitchen Kit and owning this dream prize means that you can flip open The Uncook Book to any page, point to a recipe and be totally set to create it with all the superfoods and equipment now in your kitchen!
Hungry for a Falafel Feast? You’ve got the best food processor. Thirsty for a Skin Cleanser Juice? You’ve got the best cold-press juicer. Need soft Onion Bread NOW? The top end dehydrator is all yours. Craving Coconut Vanilla Ice-Cream? Oh yes and a high powdered blender is yours too.
And that’s not all. Scroll below to marvel over £3,000 worth of the most insane hamper gifts this industry has ever seen.
And all this for one lucky person.
And all for just buying a book you’d want anyway.
TO ENTER, ALL YOU NEED TO DO IS COMPLETE THESE 2 VERY SIMPLE STEPS:
1. Purchase a copy of The Uncook Book via Amazon.co.uk here>> Every purchase equals 1 entry, so stock up and buy for everyone you know to gain more chances of winning!
2. Email your receipt to TheUncookBook@HayHouse.co.uk Please include a). Your full name, b). Your UK address and c). Your contact phone number.
Tribest Green Star Elite Juicer
Tribest health appliances have gained a strong reputation amongst professional chefs, wellness coaches, and nutritionists all around the world. Bringing you the ultimate in twin gear technology & maximising the benefits of your juice, there is no juicer like The Green Star Elite. Not only does it work to carefully crush produce without damaging nutrients, it cold presses the most juice from all greens and allows cell membranes to be easily opened to allow even more minerals to be extracted & preserved for longer.
JTC are one of the largest manufacturers of commercial blenders in the world and have built a global reputation synonymous for quality and reliability. JTC’s reputation comes from a history spanning more than 35 years; manufacturing motherboards and PCB controllers to leading brands around the world such as De’Longhi, Sanyo and Holmes & Honeywell. They have used all their resources in innovating an incredibly energy efficient and robust 3HP blender which is ever growing in popularity in over 100 countries around the world. This bundle includes the blender, a recipe book and a 7 year warranty.
A powerful food processor that will mix, grate, slice, chop, whisk, knead and - thanks to its BlenderMix attachment - liquidise your ingredients. What makes this model stand out from the previous one, is it's extra large feed tube, designed to allow large amounts of disc work to be achieved quickly and efficiently. All bowls included are BPA free, giving you peace of mind over the health and safety of you and your family. The commercial grade induction motor is guaranteed for 30 years, with an overall parts guarantee of 3 years.
Tribest health appliances have gained a strong reputation amongst professional chefs, wellness coaches, and nutritionists all around the world, each appliances has been designed to maximise health and wellbeing. Sedona is the only Dehydrator we use at Tanya's Cafe. It can be divided into 2 drying chambers if you aren’t taking up full capacity, has an all-digital control panel, extra quiet fans for night time operation & a gorgeous glass window.
Loved by the food, fitness and fashion industries alike, sisters Jasmine and Melissa Hemsley are authors of The Art of Eating Well, and the upcoming Good + Simple books, as well as creators of this Hemsley Spiralizer. It sold out in the first two weeks of its release in Selfridges and is bestselling on Amazon. A must-have kitchen utensil for turning your favourite vegetables into spirals instantly, swap heavy glutenous carbohydrates for courgetti (courgette spaghetti). It is made from strong, food-grade ABS plastic which is BPA Free and fully recyclable.
Living Milk has four years experience providing the highest quality nut milk bags, supplying the raw food, nutrition, fitness and sports markets globally. Of the tens of thousands of satisfied customers many are professional raw food chefs working in demanding commercial conditions. The above picture is right from the book, where I demonstrate step-by-step making of almond milk, using the Living Milk bag.
Superfoodies is the exciting brand from Rawcreation/Detox Your Word - the UK's leading importer and EU-wide distributor of the finest organic superfoods and raw foods since 2000. Superfoodies is a brand that builds a bridge between dedicated consumers of superfoods and people who really want to incorporate these ingredients into their diets, but aren't sure where to begin. This hamper includes Matcha, Carob, Chia Seeds, Shelled Hemp Seeds, Green Coffee Bean Extract and 2 x Superfoodies Granolas.
OrganicBurst is a leading global health food brand, which is a favourite of top wellness, beauty & fitness experts, bloggers, models and everyone else around the world who loves the life-enhancing benefits of pure, powerful and ethically sourced superfoods! This bundle includes the full range: Baobab, Spirulina, Chlorella, Maca, Acai and Wheatgrass.
OptiBac Probiotics specialise entirely in probiotic supplements and their range of 11 different products offers you some of the most researched probiotic strains in the world. Their company ethos of only selecting high quality, research-based probiotics has seen them develop one of the UK’s favourite probiotic ranges. This bundle includes For every day, For every day EXTRA Strength, Bifidobacteria & fibre, For travelling abroad, For daily immunity, One week flat (anti bloating) and For women.
Great Taste Award winning Raw Chocolate Bars, Snacks and Super Foods. Professional Dragon tamers. Yes, The Raw Chocolate Company had Dragon's Den fighting over who will invest and so they should've - these are truly some of my favourite chocolate products in the whole world. This hamper includes everything you need for your choc making (and snacking) needs: Coconut sugar, Cacao powder, Cacao butter, Goji berry powder and Raw Chocolate Snacks - Raw Chocolate Mulberries, Raw Chocolate Goji Berries, Raw Chocolate Raisins, Raw Chocolate Golden Berries, Raw Chocolate Sweet Apricot Kernels, Vanoffe Mulberries.
It was over 33 years ago that Neal's Yard Remedies opened their doors to their first shop in Neal's Yard, a once forgotten corner of Covent Garden, London. They became the UK's first organic health and beauty company and the WORLD's first health and beauty brand to score 100/100 for ethics in an independent audit by Ethical Company Organisation. I really believe in everything NYR stand for, absolutely love their products and adore the team behind them.
When Planet Organic opened its doors in 1995, it was Renée Elliott's dream to offer the best and widest range of organic foods available, and her mission to promote health in the community and to bring a sense of discovery and adventure into food shopping. Planet Organic is the first store to be certified by the Soil Association, it sells no processed foods, no hydrogenated fats and no GM, and it is totally sustainable.
12 x 500ml Ultimate Oil Blend | Feeding the body with an adequate supply of undamaged fats is essential for optimum health. This is a premium and organic seed oil blend, which can be used daily to boost your Omega 3 and 6 essential fatty acids intake. Simply drizzle over salads, add to juices or blend into a fruit smoothie. 12 x 60capsule Digestive Enzymes | A premium blend of seven active plant-based enzymes chosen to assist the breakdown of proteins, fats, carbohydrates, soluble fibre, starch, milk sugar and complex sugars aiding healthy digestion and nutrient absorption.
Magical things, made in Brooklyn with Love. There's really no better way to describe this super adorable jewellery brand, which is all handmade by my sister in New York. The winner gets 2 of my favourite necklaces from her collection: True Love (you spoon, that's true love) and Three Golden Wishes. U+C ship worldwide so you lucky UK peeps can be blessed with it too.
Tanya's is my very own cafe chain, serving innovative plant-based living cuisine, which is all raw, organic, gluten-free, dairy-free and damn tasty. We have a flagship restaurant inside a gorgeous boutique hotel- myhotel Chelsea, where we are open for breakfast, lunch, dinner and superfood cocktails- in a light filled conservatory or outdoor terrace. Our second cafe is a juice bar and coffee shop in collaboration with Ride Republic indoor spinning studio in Parson's Green. And the third location is a seriously exciting Pop-Up inside the prestigious Food Hall of Selfridges, Oxford Street (open for six weeks only from 28 August 2015). This hamper includes 2 x £20 Tanya's Cafe gift vouchers, Tanya's signature mug and an alkaline superfood blend pH Booster to add to your water, juices and salads.
Ah there she is! The perfect book for anyone who wants to celebrate life through food. Raw food really gives you that opportunity because of all the energy and clarity you receive in return. Inside you will find over 140 easy-to-follow, accessible recipes with a modern edge, everything you need to know to set up a successfully raw kitchen and a whole lot of super handy tips that are both nutritionally viable and creatively fun. I will personally write a note to the winner and sign this copy!
1. Purchase a copy of The Uncook Book via Amazon.co.uk here>> Every purchase equals 1 entry, so stock up and buy for everyone you know to gain more chances of winning!
2. Email your receipt to TheUncookBook@HayHouse.co.uk Please include a). Your full name, b). Your UK address and c). Your contact phone number.
TERMS & CONDITIONS:
By entering this competition, you warrant that all information provided by you is true. Hay House reserves the right to verify any information given.
You must be a UK resident and we will not accept applications from any residents outside of the UK at this time (sorry!).
Only purchases of The Uncook Book by Tanya Maher via Amazon.co.uk here>> will be eligible.
You can enter as many times as you like and each book purchase will be counted as one entry. (ie. If you make one transaction for 3 books and it states so on your receipt, you will gain 3 entries into the draw. If you make 3 separate transactions for 3 books, please email us all 3 receipts to gain 3 entries).
There will be one winner.
The competition will begin on Tuesday 11th August 2015 and end at 11:59PM GMT Sunday 6th September 2015.
Any book purchase made before 11th August is eligible for entry, simply send us the receipt.
The winner will be announced by Friday 11th September via Better Raw’s newsletter. Subscribe here>>
The winner will be announced publicly on Hay House UK and Better Raw social network pages one day after the newsletter is published.
Any person that is an employee of Hay House, Better Raw or Tanya’s Cafe is not eligible to enter (Sorry guys, love you though!).
Winner selection will be conducted by Hay House UK, whose decision is final.
If the winner does not respond to our email notification within 14 days, an alternative winner will be randomly selected from the remaining entries.
The prizes are sponsored by the companies mentioned and the winner’s details will be shared with the respective contributors of the prize.
The prize winner unconditionally agrees (as a condition of accepting this prize) to: a). The use of their name, one or more photographs of themselves and disclosure of their county of residence within the UK; and b). Co-operate with or participate in any other reasonable post-competition publicity.
Please allow up to 2 weeks for prize delivery to your UK address only.
Have you seen the Get Fresh! Winter 2014 issue yet?
It’s my favourite read at any time of the year, but Christmas in particular, so needless to say, I was over the moon to be interviewed for this issue. It was an even bigger treat to see the interview turn into a SIX page spread!!
Do take a read below or get your own copy (believe me, you want this!) online to discover how I celebrate Christmas and why I’m giving you (and me!) permission to indulge and give in to the Festivities for a day.
And if you already saw even the cover of this mag, you might’ve noticed something else…
Something I am finding difficult to get the words out for. Something that is um kind of a big deal. BIG deal. BOOK deal.
Yeeeeey, I’ve said it!
I just signed a contract with my dream publisher and I don’t name them so, lightly. Hay House were on my vision board for this year (look out for a blog post coming soon where I reveal my vision board publicly for the very first time), so it really is a dream come true for me.
You must’ve heard of names such as Louise Hay, Dr. Masaru Emoto, Dr. Wayne W. Dyer, Esther Hicks, Miranda Kerr, Doreen Virtue, Robert Holden, Brendon Burchard, Kris Carr, Tara Stiles or Gabrielle Bernstein. Surely?
Well, in 2015, you will see Tanya Maher next to these guys! Holy moly I can hardly believe it still!
This will be a raw food recipe book (of course), but not your standard get-well-guide-through-food… THIS book is called ‘The Uncook Book’ and it is THE-go-to-guide for the healthiest and tastiest food on earth, a book about celebrating life through food, no detoxing or dieting, no hours of kitchen slavery, no crazy-hard-to-find ingredients, no animal products, nothing processed.
You will have all of your questions answered about getting started on raw and keeping it in your life, your questions about what equipment to have in the kitchen, what juicer is best, why you can (and should) have dessert first, how to host raw dinner parties and make them memorable and what ingredients have an acidic or alkaline effect on the body.
But more importantly- the recipes within ‘The Uncook Book’ are going to be YOUR favourites.
Speaking of which- what are they?
I want to make sure I include my best version of your favourite dish. Please leave your answer in the comments section below, so I can start perfecting it immediately>>
With love and Sunday Funday spirit,
x Tanya
P.S. Stuck on Christmas shopping for a health-nut? We just got a bunch of £20 Gift Certificates to Tanya’s Cafe. Make someone’s entire year with this present>>
P.P.S.Want to study at world’s biggest nutrition school and get your health coach certification in only one year? Join a Live info session on Tuesday 16th at 3PM EST or 8PM GMT here>> to learn more and get a seriously special discount available on the call!
P.P.P.S. What recipe would you like to see in The Uncook Book? I’m listening! Tell me in the comment below…
OK, so it’s not called a Vitamix and it’s not even associated with Vitamix, but my new find of a powerhouse-blending-beast ticks all the comparison boxes.
As a wellness coach, I have worked with many of you at various stages of your journey to rawsomeness and on various budgets throughout the years…
I totally get what it’s like when you want to give the healthiest lifestyle a real shot, only to end up disheartened when every recipe that actually gets you exited, requires a high powered blender.
I also totally get what it’s like when you find out how much a Vitamix or a Blendtec costs, while trying to keep on top of your rent payments, saving for a holiday or your kids’ extra curriculum activities.
BEST NEWS EVER!!!
Although I’m not about to trade in my Vitamix (you know why if you own one), I am thrilled to tell you about the best, closest, most incredible alternative I’ve been able to find to date… which costs HALF the price!
Introducing…
JTC OMNIBLEND.
It’s powerful: 3 horse power motor! It’s speedy: 38,000 RPM. It’s energy efficient: 950 watts. It’s environmentally friendly: BPA free and made of Eastman Tritan copolyester. It’s long lasting: the blades are laser cut food grade stainless steel, which don’t rust and are blunt, so no sharpening required! It’s quality: the blades are made in Japan, container in USA, motor and electronics in Taiwan. It’s capable: all your raw food favourites, like whole fruit smoothies, pastes, hot raw soups, nut butters, ice creams and cheesecakes are OmniBlend’s specialties.
I really didn’t know I’d be this excited to find an affordable high-powered blender option for you, but JTC OmniBlend is good. Really good. Like really REALLY good.
It passed all my tests for a top kitchen must-have. It made my whole fruit ice cream -super creamy. It let me walk away for 5 minutes while making my soup, which turned out perfect and perfectly hot while still raw. It passed the ease test while making chocolate truffles, almond butter and blueberry cheesecake, because of the handy tamper rod and the super powerful motor.. And [rather important in my books] it also has the dome-like lid, which allows you to blend large volumes to produce more smoothies in one go than no other professional home blender ever could.
The best part of it all is that you don’t only pay half the price of leading blender brands, as my valued reader- you receive all this PLUS upto an additional £105 in savings:
Black machine: £250 Cook book: £15 Warranty upgrade 7 year unlimited: £60 Postage: £10 Total: £335 With betterraw promo code: £250 THAT’S A SAVING OF £85
Maroon/White machine: £270 Cook book: £15 Warranty upgrade 7 year unlimited: £60 Postage: £10 Total: £355 With betterraw promo code: £250 THAT’S A SAVING OF £105
Call it- your early Christmas gift. Or birthday. Or just an ‘I deserve it’ gift.
Whatever the occasion, it’s a little thanks from me for reading my blog.
I just know you’ll be happy with your new purchase and that’s the best gift to me too!
Head to jtcomniblend.co.uk and enter betterraw in the promo code box to claim your discount:
