This thread is for those of us trying to follow the principles of the 80-10-10 lifestyle. We are trying to compile some food and recipe ideas to keep it interesting.......I of course love bananas so I am sure I'll be concocting some banana ideas! I would love to know of some recipe ideas that involve entrees such as pizza or vegetable ideas.......
Sauces, toppings, icings, spreads, fondue, and jams all start the same way. Their names are derived from their intended use and consistency. Use them as toppings for fruit ice cream, spread them over fruit compote, use as icing for fruit pies. Most of my sauces consist of one dried fruit blended with water. I make them for sweetness, as well as color. I am especially fond of pineapple (pale yellow), persimmon (red), carob (dark brown), date (light brown).
ORANGE & WALNUT SAUCE
Soak 4 ounces of walnuts for 12 - 24 hours. The water needs to be changed several times, or the walnut sauce will be quite tart! Blend for 1 minute the soaked walnuts in 4 ounces of freshly squeezed orange juice.
COCONUT-PINEAPPLE-ORANGE SAUCE
Blend 1 pineapple and 4 oranges with the meat and milk of 1 coconut.
COCONUT DIP WITH PEAR & APPLE
Use the "S"-shaped blade of a food processor to mix the meat and milk of 1 coconut with 2 pears, 2 apples, and 4 stalks of finely chopped celery.
ALMOND DIP WITH PINEAPPLE & STRAWBERRY
Blend 4 ounces of raw, soaked, blanched almonds with 1 pineapple and 1 pint of strawberries.
CASHEW CREAM
Soak: 4 ounces of raw cashews in wholes or pieces, for 4 - 24 hours, in enough distilled water to cover completely.
Blend: Nuts and water on high for 1 minute, adding water a little at a time, if necessary.
APPLE-WALNUT-GRAPE SPREAD
Blend: 4 ounces of raw walnuts, soaked overnight
Grate: 2 apples
Crush: 1 bunch of concord or any other dark grapes.
Mix all ingredients lightly.
PAPAYA SPREAD
Peel and deseed 1 large papaya. Cut into 2" squares. Blend on low speed. Add lime to taste. Optional: 1 pint of strawberries.
FRUIT FONDUE
Dice equal amounts of banana, mango, apple, and pear. Arrange them on a platter with toothpicks in each piece or provide fondue forks. Make a thick sauce, a fondue, out of dates and water, another out of raisins and water, one more out of dried pineapple and water. Put each sauce in a separate bowl, and enjoy the diced fruit by dipping the pieces into the sauce. Serve with a platter of lettuce and celery.
VEGETABLE FONDUE
Cut equal amounts of the following vegetables: broccoli, cauliflower, celery, red and yellow bell pepper, and zucchini. Arrange the pieces on a platter.
Using a food processor, create 3 thick fondue sauces out of the following vegetables:
#1.Tomato, tomatillo, celery, and dried beet powder
#2.Cucumber and avocado
#3.Cabbage, sweet corn off the cob, and red bell pepper.
Serve with fondue forks or as finger food.
AVOCADO ICING
Blend 2 avocados until creamy, adding a little water, if necessary. Blend in 2 stalks of celery.
YOUR BASIC JAM RECIPE
Soak 8 ounces of dried fruit in an equal amount of water for 8 hours. Blend the reconstituted fruit and water to a desired consistency by adding a bit more water or a bit more dried fruit.
The diet we recommend is called the "low-fat raw vegan diet." Although the diet is not new, the term for it was coined by sports nutritionist and chiropractor Douglas Graham over twenty years ago.
This diet has been used successfully by many amateur and professional athletes as well as many non-athletes to achieve top performance and health. Dr. Graham also refers to this diet as "The 80/10/10 Diet" or "The 811 Diet." The numbers refer to the percentage of calories that are ideally obtained daily from the three food elements: carbohydrates, protein, and fat. Put another way, 80% of your calories will come from simple carbohydrates, 10% from protein, and 10% from fat.
So in a 2000 calorie per day diet, 1600 calories will come from carbohydrates, 200 from protein, and 200 from fat. This works out naturally if 90 - 95% of your calories come from sweet fruit, 2-6% from leafy greens, vegetables and non-sweet fruits, and 0 - 8% from nuts and seeds.
This is generally accomplished with two or three large fruit meals during the day with a large salad in the evening.
Dr. Graham's collection of answers to various questions
Should my fruits and vegetables always be organic?
Organic produce is always to be preferred, but life is full of compromises and choices. It may be better to eat non-organic raw vegetables than to eat cooked or steamed organic vegetables, but it is a difficult choice. The goal of this site is to define the ideal, the target, while encouraging and assisting the reader in vectoring towards those goals. It is better to eat plenty of non-organic fruits and meet your daily caloric requirement than to under eat on insufficient quantities organic fruit and grow weak from lack of adequate nutrition.There are usually more vitamins and minerals in organic produce. It is also true that organic produce has little or no pesticide residue, while non-organic often does; nevertheless, the amounts involved are not usually critical to health, and it is far more consequential to avoid the pathogenic effects from cooked food. To worry about pesticides while eating cooked food is like stepping in front of a moving train to avoid the sting of a bee.
What about spices like garlic, onion, curry, cumin, cayenne, chile powder, and oregano?
We have a saying in the raw community about this: "If you can't make a meal of it, it is suspect at best." So, can you eat a bowl of cumin? Of course not. These spices are referred to as "excito-toxins," in that they stimulate and excite our taste buds, but deliver no nutritional benefit. In most cases they act as an irritant and cause the body to produce mucous to protect itself from them. In other cases, they disguise the bland or noxious taste of cooked foods to seduce us into consuming foods that would not attract us on their own. Cooked pasta and rice without seasonings, are bland and virtually inedible. Finally, like salt, the spices skew our taste buds away from appreciating the natural taste of fruits and vegetables on their own. The same holds true for condiments such as mustard, ketchup, and mayonnaise.
Are dehydrated foods OK to eat?
Dehydrated food is not a whole food; it has had its water taken out. As such, it could never be as good as the whole, fresh food, even if the water is replaced. Some of the nutrients inevitably get damaged in the process of dehydration and rehydration. This becomes a personal decision, but dried foods should always be considered at least a second choice behind fresh, whole, organic, ripe fruits and vegetables. Current research shows that B12 changes to an analog and unusable form where it is found in dehydrated foods.
Are frozen fruit/veggies OK to eat?
Some damage to living foods must occur when they are frozen. Cell walls expand, and often burst when frozen, diminishing vitality. However, some foods, like nuts and seeds are designed to survive through cold winters, so these foods are definitely okay to freeze. As for fruits and vegetables, freezing should be used sparingly but not necessarily totally eliminated, as it is often the best way to preserve foods with minimal damage. No known toxins are formed from freezing, as opposed to other forms of preservation. Generally, the lower the water content and the higher the fat content of a whole, fresh food, the better it will take to freezing. At the same time, frozen and ice-cold foods kill the bacteria in the gut that are responsible for the production of vitamin B-12.
Can I use vinegar in my salad dressing?
Vinegar is diluted acetic acid, commonly known to be a poison in its pure form. Acetic acid stimulates the thyroid gland to pull phosphorous from the adrenal glands to negate the effects of acetic acid in the system. Depleted phosphorous results in impaired function of the adrenal glands and thus the entire endocrine system. The outcome of all this can include body odor, pains in the heart, rapid pulse, increased mucous production, and headaches. Repetitive use will also result in hardening of the liver.
Are refined oils, like olive, canola, sunflower, safflower, coconut, etc., OK to use in dressing?
Because they are refined from their original state, oils are no longer safe to ingest into the body. In their concentrated forms, they are pure fat and large amounts of that fat will be directly absorbed into the bloodstream, adversely affecting the blood viscosity (thickness) and the blood chemistry. However, eating some fresh olives, coconut flesh, or sunflower seeds, in moderation, is not bad for you. These whole foods assuredly contain plenty of fat but it is in a form that is combined with all the essential nutrients designed by nature to accompany that fat.
Is eating sea salt all right?
Extracted sodium chloride, in any form other than the small amounts naturally occurring in whole plant foods, is an irritant and is toxic to the body. It causes a decay of the sense of taste, retards digestion/excretion, and impairs the critical cellular potassium/sodium ratio upsetting our natural water balance. Drinking sea water causes dehydration and results in death in only a few days due to the salt content; extracting the salt from the water and ingesting it leads in the same direction. "You would not drink ocean water, as the salt in it is vile, caustic, irritating and in quantity, deadly, even though it is diluted by a lot of water.
Why shouldn't I eat all the avocados, nuts, and seeds I want?
Avocados, nuts and seeds are extremely high in fat content. When it comes to fat, it doesn?t matter so much its origin; fat is fat. Fat goes from the lymph system directly into the blood. Too much fat will thicken the blood, causing the red blood cells to clump together so they cannot deliver oxygen to the cells. Excess fat also blocks the action of insulin in bringing sugars to the cells, which leads to diabetes. It is better to eat small amounts of avocados, nuts and seeds, and not to eat them daily. There is more than adequate fat for the body from fruits, vegetables and leafy greens.
I am wondering if there is a good low fat/free sub for cashews in recipes ? So many of the recipes use it for the creamy texture.
For fat-free substitute for cashew nuts, how about bananas, rawfigure? They are fabulous for creamy texture. Just blend away with a bit of water in a high powered blender. What do you think?
Maybe it would be helpful if you tell us what you have in mind for a recipe.
Are you sure you don't work for Dr. Graham???? I am going to print all of this info out!!!.......or is it in the book????? I can't wait to try the recipe ideas!
and the pictures from raw_danceruk look incredible!!!!!
Are you sure you don't work for Dr. Graham???? I am going to print all of this info out!!!.......or is it in the book????? I can't wait to try the recipe ideas!
Unfortunately no, I don't work for Dr. Graham. All the information posted here can be found on the internet, including his own website. I am just posting it here for everyone's benefit so they will know how to prepare their own dishes 811 style.
Just use the information as a guideline to inspire your creativity to prepare delicious concoctions. Then post your recipe right here for everyone's eating enjoyment.
NFracer, please don't bother printing the enclosed information as The 811 Diet book covers pretty much everything you need to know about this particular lifestyle. As a bonus, there will be plenty of recipes in the back of Dr. Graham's book for you to try out.
I am reading the 80 10 10 Book. I highly recommended it. I wanted to Shoutt AMEN when I was reading about the average Raw Diet and the Fat Grams consummed ! I think the Ave is 43% , no wonder my Bodyfat increased on Raw !! Pre Raw I ate a very lowfat diet and stayed much leaner than I have been on Raw. I hope 811 is my ticket back to lean. Anyhoo, it is a good book with some GREAT meal ideas w/o fat. I am Motivated to stick to 80 10 10 !! I will post some ideas later.
Last edited by rawfigure : 03-27-2008 at 04:55 AM.
I am reading the 80 10 10 Book. I highly recommended. I wanted to Shuot AMEN when I was reading about the average Raw Diet and the Fat Grams consummed ! I think the Ave is 43% , no wonder my Bodyfat increased on Raw !! Anyhoo, it is a good book with some GREAT meal ideas w/o fat. I am Motivated to stick to 80 10 10 !! I will post some ideas later.
can't wait to get my book!
OK, here is a great & simple "cookie"
If you are one to enjoy "banana ice cream" read on!!!!!!!!!!!
First I food process a chunk of ginger (1-2 ")
Then I add 6-8+ FROZEN bananas
Whip it up like ice cream.
Scoop it out generously on teflex dehydrator sheets (6 per sheet & TALL)
Dehydrate at 105 for several hours.
Carefully flip over.
Dehydrate a day (or not even)
They should be crispy like a ginger snap
Then I freeze them and eat them out of the freezer with....guess what....banana ice cream! Great dipping scoop!
(Thay look like portabella mushrooms!)
We call them "BANANA BOMBS/ BANANA BOMB SNAPS"
Simple, but delicious.
I have also added shredded coconut & or cocoa nibs, etc,,,or rasberries,,,you get the idea. It's a cookie so you can change the flavor by changing what you add with it. It probably needs SOME fat w/it to make it 80-10-10 but I haven't concocted that yet! I am just excited to have concocted a great cookie that doesn't require nuts!
If anyone has a good cracker/bread idea please post.....cookie and cracker texture is what I am always searching for but usually only find ones with lots of fat!!
Thanks for the great ideas everyone!
80-10-10 RECIPE Ideas
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Banana Bombs!!!
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