4 Ultra-Easy Steps to Eating 50% Raw

healthy green spinach smoothie with apple lemon banana

People often tell me that they think getting more raw food into their diet will take a lot of effort.

But it can actually be very easy if you make just a few simple changes.

So today I want to share four ultra-simple steps you can take to ensure you eat at least 50% raw.

If you do these, you’ll automatically cut down on some of the heavier foods you may be eating, without feeling like you’re restricting yourself.

And from just these small changes, you’ll start noticing that your body feels lighter and more energized.

Sound good?

Here are the steps…

1. Breakfast:

Start each day with a green smoothie recipe like the one below. This will ensure you get a healthy serving (or two or three) of fresh greens.

2. Lunch:

Begin every lunch with a big salad or enjoy a salad as your main dish. The salad recipe below is an exceptionally tasty and satisfying one.

3. Dinner:

Have a small salad or a small plate of crudités (cut up veggie sticks) before dinner to help curb your appetite while bumping up nutrition.

4. Snacks:

Replace between-meal snacks with fresh fruit or make a double-batch of your morning smoothie and enjoy the leftovers any time.

Doesn’t sound too hard, does it?

It’s really kind of fun. And to help you get started, I’m going to share with you a deliciously simple smoothie, and a sublimely satisfying salad.

Here are the recipes:

Frosty Banana-Apple Green Smoothie

Yield: 2 1/2 cups, 2 servings

This smoothie is so sweet, you’ll hardly believe it’s loaded with dark leafy greens. Think of it as a green milkshake.


  • 2 frozen bananas, thawed for 5 minutes
  • 3/4 cup water
  • 1 apple, unpeeled and chopped
  • 8 leaves kale, chopped

Break the bananas into 2 or 3 pieces. Put all the ingredients in a blender and process on high speed until smooth. Serve immediately.

Green Salad with Fruit and Nuts

Yield: 1 serving

  • 3 cups chopped or torn lettuce (romaine, red or green leaf)
  • 1 piece or 3/4 cup fruit, such as apples, pears, apricots, nectarines, peaches, figs, grapes, cherries, oranges, tangerines, strawberries, blueberries, or raspberries
  • 3 tablespoons raw nuts, such as walnuts, pecans, cashews, hazelnuts, pistachios, or sliced almonds
  • 1/4 cup chopped fresh parsley, cilantro, or mint (optional)
  • 1/4 cup thinly sliced fennel (optional)
  • 2 tablespoons minced red or yellow onion, or 1 green onion, thinly sliced
  • 1/2 teaspoon extra-virgin olive oil
  • 3/4 teaspoon fresh lemon juice
  • Pinch salt
  • Fresh ground pepper to taste

To prepare the fruit, slice or chop apples and pears, and slice apricots, peaches, nectarines, and figs. Halve grapes, and pit and halve cherries. For citrus, peel and cut into segments, and then cut the segments into 2 to 3 smaller pieces. Reserve any juices to add to the salad.

To prepare the nuts, coarsely chop walnuts, pecans, cashews, or hazelnuts.

Put all the ingredients in a medium bowl and toss gently to combine. Serve immediately.

Variation: Replace the fresh fruit with 2 tablespoons of dried fruit, such as raisins or sliced dates or dried figs.

Remember, you don’t have to give up cooked foods to start getting the benefits of eating raw. Just try these four strategies and see how great you feel!

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