The book title: Raw Winter Meal Plan. Subtitle: A Seven-Day Low Fat Raw Vegan Winter Meal Plan. Author: Marina Grubić.

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2 The book title: Raw Winter Meal Plan Subtitle: A Seven-Day Low Fat Raw Vegan Winter Meal Plan Author: Marina Grubić Published by: 2

3 Health Glows 2015 ALL RIGHTS RESERVED. No part of this publication may be copied, photocopied, reproduced or forwarded in any shape and form, in whole or in part, without specific permission from the author with a date and signature. Disclaimer: The information presented in Raw Winter Meal Plan is not intended to replace the advice of a medical doctor or other health care professionals with whom you consult. 3

4 Preface Dear reader, Thank you for your interest in a raw diet and ordering "Raw Winter Meal Plan". This seven-day meal plan shows how a low fat raw vegan diet looks like in everyday life and how a raw diet can be simple, beautiful, tasty and healthy. Usually, people say that raw diet is not a problem for them in summer, but that it becomes challenging in winter time. This is exactly where this seven-day winter meal plan can help! "Raw Winter Meal Plan" teaches you how to organize, prepare and serve meals on a low fat raw vegan diet. The ingredients used in this seven-day meal plan are available during winter in the northern hemisphere. Each of these seven days in this menu plan contains instructions, pictures, caloric values and macronutrient ratio values for three meals a day that bring together 2,000 Cal a day. Of course, these caloric values are not generic recommendations, but just examples and guidance. Please adjust the caloric values of meals to your personal needs. I sincerely hope that "Raw Winter Meal Plan" will give you a lot of value and that you will enjoy in simple and nicely arranged raw food. Keep glowing, Marina Grubić 4

5 DAY 1 Breakfast Tangerines Ingredients: 1.4 kg/ 3 lbs tangerines* (edible part measured) 5

6 *Advice: Choose the tangerines that are easy to peel. These tangerines have some free space between the peel and the flesh inside, the peel is not tight against the flesh. Preparation: Peel the tangerines and enjoy them; Calories: 690, sugars/ proteins/ fats: 90% / 5% / 5% 6

7 Lunch Hachiya Persimmons Ingredients: 6 Hachiya persimmons* *Advice: Hachiya persimmons are ripe when they are soft to touch, when their stem and leaves can be easily taken off and when their flesh inside is pudding like. Unripe Hachiya persimmon has a tangy flavor and 7

8 astringent effect on the lips if eaten. Unripe Hachiya persimmon should be left on a room temperature till they ripen. This can take from a couple of days to a couple of weeks. This piece of information you can use to buy unripe persimmons on wholesale, store them in a cool place and have them over a winter time (as their peak season is November - December), using them as they ripen. Take a look of how a truly ripe Hachiya persimmon looks like HERE. Preparation: Remove the stem and leaves from the persimmons; Cut the persimmons in half and eat them either from your hand or with a spoon; Calories: 705, sugars/ proteins/ fats: 95% / 3% / 2% 8

9 Dinner 1 st serving: Green Juice Ingredients: 2 Granny Smith apples* 5 Swiss Chard leaves *Advice: Juice acid fruits, that is, the low sugar content produce. Naturally, juice made out of sweet fruit has its sugar separated from the fiber and thus it causes the blood sugar go up too rapidly and too high. 9

10 Preparation: Wash the ingredients;* Finely slice the apples; Juice the apple slices and Swiss Chard leaves alternatively; Pour the juice in a glass; *Advice: If you have your own produce and you know how it was treated, don't wash it, just remove any dirt from the surface if there is any. While washing the produce is a smart move if you don't know how the produce was treated and at which level of hygiene it was picked, transported and stored, on the other hand, it is not beneficial to sterilize the food from good bacteria on its surface. One of the things these bacteria provide is the vitamin B12. So, organic and from your own garden - don't wash! ;) 10

11 2 nd serving: Orange-Walnut Salad Ingredients: 2 head of lettuce (I suggest Butterhead lettuce, but of course, the choice of lettuce is up to you) ½ cup of pomegranate seeds 2 oranges 30 g/ 1 oz walnuts a pinch of cinnamon (optionally) 11

12 Preparation: Soak the walnuts in water for a couple of hours;* Remove the soaking water, rinse the walnuts and let them dry; *Advice: Soaking nuts removes the phytic acid in them, that binds for the minerals and thus make them unavailable in the body. Soaking also partially rehydrate the nuts that have to be dehydrated after they are unshelled to prevent them from going rancid. Wash the lettuce; Dry the lettuce in a salad spinner; Chop up the lettuce; Place the lettuce in a bowl; Take the pomegranate seeds out from the fruit; The pomegranate seeds to the lettuce; Mix it all well; Peel the oranges; Place the oranges, walnuts and cinnamon into the blender; 12

13 Blend these ingredients into a dressing; Add the dressing to the lettuce; Mix it all well; Enjoy! Calories: 655, sugars/ proteins/ fats: 61% / 10% / 29% *** Total for this day: calories: 2 050, sugars/ proteins/ fats: 83% / 5% / 12% 13

14 Thank you for taking your time to review this sample of the Raw Winter Meal Plan that gives you: In total twenty-one different ideas for healthy and tasty food combinations in nice serving ideas; Recipes; Practical advice for choosing and storing produce and preparing recipes; Calculated caloric values and caloronutrient ratios of meals; Beautiful and inspiring photos of meals; I hope this sample gives you a good picture of what you can expect from the whole e- book. If you like what you see in this sample, get your copy of the whole Seven-Day Low Fat Raw Vegan Winter Meal Plan HERE! I am always interested in your feedback and I love to hear from you, so don t hesitate to contact me at healthglows@yandex.com For your health, Marina Grubić 14