Free Online FOOD for MIND & HUNGER - DO GOOD ๐Ÿ˜Š PURIFY MIND.To live like free birds ๐Ÿฆ ๐Ÿฆข ๐Ÿฆ… grow fruits ๐Ÿ ๐ŸŠ ๐Ÿฅ‘ ๐Ÿฅญ ๐Ÿ‡ ๐ŸŒ ๐ŸŽ ๐Ÿ‰ ๐Ÿ’ ๐Ÿ‘ ๐Ÿฅ vegetables ๐Ÿฅฆ ๐Ÿฅ• ๐Ÿฅ— ๐Ÿฅฌ ๐Ÿฅ” ๐Ÿ† ๐Ÿฅœ ๐ŸŽƒ ๐Ÿซ‘ ๐Ÿ…๐Ÿœ ๐Ÿง… ๐Ÿ„ ๐Ÿ ๐Ÿฅ— ๐Ÿฅ’ ๐ŸŒฝ ๐Ÿ ๐Ÿซ‘ ๐ŸŒณ ๐Ÿ“ ๐ŸŠ ๐Ÿฅฅ ๐ŸŒต ๐Ÿˆ ๐ŸŒฐ ๐Ÿ‡ง๐Ÿ‡ง ๐Ÿซ ๐Ÿ… ๐Ÿ ๐Ÿซ’Plants ๐ŸŒฑin pots ๐Ÿชด along with Meditative Mindful Swimming ๐ŸŠโ€โ™‚๏ธ to Attain NIBBฤ€NA the Eternal Bliss.
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LESSON 4526 Tue 16 Aug 2022 MISSION BENEVOLENT UNIVERSE WE WERE BENEVOLENT AWAKENED ONES WE ARE BENEVOLENT AWAKENED ONES WE CONTINUE TO BE BENEVOLENT AWAKENED ONES Always for Freedom, Democracy, Liberty, Equality, Fraternity Dr Ambedkar thundered โ€œI will make this country Prabuddha Bharat โ€œ All Aboriginal Awakened Societies Thunder โ€œwe will make entire Universe Benevolent Awakened One Universe! May all sentient and non sentient beings be ever happy, well and secure! May all live long at least for 150 years with NAD pills and following Benevolent Awakened Oneโ€™s teachings! May all have calm, quiet, alert, attentive and equanimity mind with a clear understanding that everything is changing!!! Raw Vegan Meal Plan: How to Follow a Raw Vegan Diet
Filed under: General, Theravada Tipitaka , Plant raw Vegan Broccoli, peppers, cucumbers, carrots
Posted by: site admin @ 2:16 am
LESSON 4526 Tue 16 Aug 2022

MISSION BENEVOLENT UNIVERSE

WE WERE BENEVOLENT AWAKENED ONES
WE ARE BENEVOLENT AWAKENED ONES
WE CONTINUE TO BE BENEVOLENT AWAKENED ONES

Always for
Freedom, Democracy, Liberty, Equality, Fraternity

Dr Ambedkar thundered โ€œI will make this country Prabuddha Bharat โ€œ
All Aboriginal Awakened Societies Thunder โ€œwe will make entire Universe Benevolent Awakened One Universe!
May all sentient and non sentient beings be ever happy, well and secure!
May all live long at least for 150 years with NAD pills and following Benevolent Awakened Oneโ€™s teachings!
May all have calm, quiet, alert, attentive and equanimity mind with a clear understanding that everything is changing!!!



Raw Vegan Meal Plan: How to Follow a Raw Vegan Diet




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Happy Independence Day
Jagatheesan Chandrasekharan, [16.08.22 00:33]
Jagatheesan Chandrasekharan, [Aug 16, 2022 at 12:33 AM]
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Happy Independence Day ๐ŸŠโ€โ™‚๏ธ swim for Freedom, Liberty, Democracy, ๐ŸŸฐ Equality, Fraternity and for Eternal Bliss as Final Goal.

15 August Swimming with Indian Flag Happy Independent Day New video #short #statusvideo
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15 August Swimming with Indian Flag Happy Independent Day New video #short #statusvideo



Meditative Mindful Swimming ๐ŸŠ ๐ŸŠโ€โ™‚๏ธ ๐ŸŠโ€โ™€๏ธfor welfare, happiness,peace โœŒ๏ธfreedom, liberty,democracy,equality, liberty,security,for calm,quiet ๐Ÿคซ,alert ๐Ÿšจ,attentive,equanimity mind with a clear understanding that everything is changing for attaining Eternal Bliss as Final Goal.



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Meditative Mindful Swimming ๐ŸŠ ๐ŸŠโ€โ™‚๏ธ ๐ŸŠโ€โ™€๏ธ for welfare, happiness,peace โœŒ๏ธ freedom, liberty, democracy, equality, liberty, security, for calm, quiet ๐Ÿคซ, alert ๐Ÿšจ,
attentive,equanimity mind with a clear understanding that everything is
changing and for attaining Eternal Bliss as Final Goal ๐Ÿฅ….
โœ…
The closest open water swimming camp will be in May 2022 at the
Mediterranean Sea, Turkey.Do you want to take control of your swimming
technique, instead o…



Public

Meditative Mindful Swimming ๐ŸŠ ๐ŸŠโ€โ™‚๏ธ ๐ŸŠโ€โ™€๏ธ for welfare, happiness,peace โœŒ๏ธ freedom, liberty, democracy, equality, liberty, security, for calm, quiet ๐Ÿคซ, alert ๐Ÿšจ,
attentive,equanimity mind with a clear understanding that everything is
changing and for attaining Eternal Bliss as Final Goal ๐Ÿฅ….



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7-day Raw Vegan Meal Plan From a Dietitian - The Garden Diet
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Cauliflower
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Plant 12 i

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Raw Vegan Meal Plan: How to Follow a Raw Vegan Diet



  • Post author

  • By Amanda A. Kostro Miller, RD, LDN


  • Post date

  • Raw vegan meal plan


    While you may be familiar with vegan diets and even raw food diets, have you ever considered combining the two?

    The โ€œraw vegan dietโ€ blends these concepts to create a plant-based, raw vegan meal plan with lots of whole foods. 

    Letโ€™s explore the basics, benefits and drawbacks of the raw vegan
    diet to see if itโ€™s appropriate for you. Then you can try out this diet,
    starting with a 7-day raw vegan meal plan below.

    Raw Vegan Diet Overview

    As mentioned, the raw vegan diet combines concepts of โ€œraw food
    eatingโ€ and veganism. Below is a table that shows the components of the
    raw vegan meal plan.

    Raw Vegan Diet Philosophy

    Raw Food Diet Principles Vegan Diet Principles
    Eat only raw, uncooked foods like fruits, vegetables and nuts Avoid all animal foods like meat, poultry and seafood
    Emphasize unprocessed foods like soaked grains and fresh juices Avoid all animal-based foods like milk, butter, gelatin, honey and eggs
    Eat lots of simple, whole foods Avoid foods that contain animal ingredients and/or animal-based ingredients
    Avoid refined sugars, packaged snack foods and bakery items Eat only foods that come from plants, nuts and seeds
    Raw foods contain more nutrition than cooked foods (allegedly) Use alternative dairy sources like almond milk, soy milk and vegan cheese

    A big benefit of the raw vegan diet is that itโ€™s high in fruits,
    vegetables, grains, nuts and seeds. It also emphasizes limiting
    processed foods for whole, more natural foods. 

    Is a raw vegan diet safe?

    Before you jump straight into a raw vegan meal plan, there are
    important things to consider. This diet is not suitable for everyone.
    Talk to your healthcare team prior to starting.

    Raw Vegan Diet Drawbacks

    Raw Food Diet Issues Vegan Diet Issues
    Thereโ€™s little evidence to support that raw foods have more nutrition than properly cooked foods. 4 Can put you at risk for nutrient deficiencies in protein, calcium, B12, iron, and vitamin D. 3
    Not cooking food to proper temperatures can put you at risk of foodborne illness. 2 Not necessarily healthier than a diet that includes animal-based foods.
    Should not be consumed by people with a compromised immune system. Wonโ€™t make you lose more weight than a non-vegan diet (even vegan diets need a calorie restriction).
    Requires strict, safe food handling like washing your hands, cleaning your produce and avoiding cross-contamination. 1 Need lots of planning to make it a well-rounded diet with complete nutrition.

    How to Follow a Raw Vegan Diet

    Letโ€™s go over what you need and how to get started. Plus, donโ€™t forget about our 7-day raw vegan meal plan below!

    Step 1: Load Up on Vegan Foods

    The best way to do this diet is to make sure youโ€™re well-equipped
    with nutritious foods. The more variety, the more complete your
    nutrition profile will be. Any good vegan diet (and especially a raw
    vegan meal plan!) should be rich in:

    • Fresh fruits
    • Plain, frozen fruits
    • Fresh vegetables
    • Plain, frozen vegetables
    • Dried fruits and vegetables
    • Nuts and nut butter
    • Seeds
    • Whole grains (such as quinoa)
    • Legumes (such as beans)
    • Soy (such as edamame)

    Step 2: Store Your Foods Properly

    Youโ€™re supposed to eat uncooked food while on a raw vegan meal plan. But, donโ€™t just leave stuff on your countertop.

    Make sure you store items in the fridge, freezer or at room temperature, depending on the food. Hereโ€™s a handy fruit and vegetable storage guide!

    Step 3: Wash Your Hands and Surfaces Before Prepping

    Cooking helps to kill certain bacteria, but since the goal is to
    consume raw food, youโ€™ll have to minimize contamination risk in other
    areas. 

    Wash your hands and cooking surfaces before, during and after meal prepping. 

    Step 4: Properly Wash and Prep Your Food

    Hereโ€™s another safeguard against foodborne illness. Many fruits and
    vegetables should be properly rinsed and cleaned prior to eating. 

    Contaminants from animals, soil, water โ€” and even bacteria on
    someoneโ€™s hand โ€” can end up on your produce. Thatโ€™s why itโ€™s really
    important to wash your produce before cutting and peeling. Otherwise,
    bacteria can enter through a cut in the fruit or vegetableโ€™s skin!

    Some quick washing tips from the FDA: 1

    • Rinse produce before peeling and cutting
    • Only use clean, running water to rinse (no soap or soaking)
    • Cut away bruised areas
    • Use a vegetable brush for tough and firm produce like melons and apples
    • Dry produce with a clean towel or paper towel
    • Remove outer leaves of leafy vegetables like cabbage

    7-Day Raw Vegan Meal Plan

    Want to try the raw vegan diet? Hereโ€™s a simple raw vegan meal plan
    to help you get started. Remember: A true raw diet involves no heating
    or cooking your meals, so if you want to follow a raw vegan meal plan
    donโ€™t use heat when making your meals.

    Day 1

    Breakfast: Chia pudding with fresh sliced peaches and raspberries. Add cinnamon, nutmeg and walnuts if desired. 

    Lunch: Salad bowl with julienned carrots, cabbage
    and zucchini. Add edamame and bell peppers. Drizzle with cold-pressed
    avocado oil and sesame seeds.

    Dinner: Raw miso soup with marinated mushrooms, dried wakame and blended cashews for creaminess.

    Snack: Mixed nuts.

    Day 2

    Breakfast: Cobbler with a crust made from ground
    almonds, coconut oil and dates (all blended in a food processor). Add
    mango and garnish with mint leaves and agave. 

    Lunch: Raw carrot zoodles topped with homemade peanut sauce, ginger and lime.

    Dinner: Riced cauliflower sushi wrapped in raw nori. 

    Snack: Fresh fruit.

    Day 3 

    Breakfast: Banana โ€œsushiโ€ (sliced banana) topped with nut butter, seeds and goji berries.

    Lunch: Creamy gazpacho made from soaked cashews,
    coconut milk and cucumbers (all blended). Add lemon juice, garlic and
    other spices. Garnish with pine nuts. 

    Dinner: Stuffed avocado halves with chickpeas, cucumber and soaked quinoa.

    Snack: Apple with homemade nut butter.

    Day 4

    Breakfast: Fruit skewers with pineapple, strawberries and melon. Dip into maple syrup, honey and/or chia seed pudding.

    Lunch: Lettuce boats filled with avocado, tomatoes,
    alfalfa sprouts, julienned carrots and shredded cabbage. Add a dollop of
    homemade lemon-tahini dressing. 

    Dinner: Cauliflower rice with raw veggies and edamame. Top with lime juice and cold-pressed oil.  

    Snack: Banana โ€œniceโ€ cream (frozen banana blended with non-dairy milk).

    Day 5

    Breakfast: Smoothie made with banana, pineapple, non-dairy milk and ground flax seeds. 

    Lunch: Stuffed peppers (or mini peppers) with thick garlic, lemon and cashew schmear.

    Dinner: Zoodles with avocado pesto sauce.

    Snack: Homemade hummus with veggies.

    Day 6

    Breakfast: Raw oatmeal (soaked overnight) with homemade nut butter, apple slices and cinnamon.

    Lunch: Tomato, basil and avocado salad. Slice the
    tomatoes and avocados into disk-shaped pieces. Top with basil and a
    drizzle of cold-pressed olive oil.

    Dinner: Raw zucchini lasagna with tomato, hummus and pesto.

    Snack: Dried fruit with nuts.

    Day 7

    Breakfast: Peanut butter and banana smoothie with homemade nut butter, frozen banana, unsweetened cocoa powder and soy milk.

    Lunch: Veggie lettuce wraps with savory dipping sauce.

    Dinner: Raw veggie pizza. Blend the crust with
    ground pumpkin seeds, hemp seeds, sunflower seeds, walnuts, water and
    lots of seasoning. Spread on a pesto blend and add raw veggies like
    tomato and soaked mushrooms.

    Snack: Raw flaxseed crackers with guacamole.

    This simple raw vegan meal plan is a great start for anyone looking
    to try a raw and vegan diet. If youโ€™re interested in other raw diets,
    check out our raw food detox diet guide.

    Article Sources

    1. Food and Drug Administration. 7 tips for cleaning fruits, vegetables. FDA website. Published June 10, 2018. Accessed February 3, 2021.


    By Amanda A. Kostro Miller, RD, LDN

    Amanda A. Kostro Miller is a Registered Dietitian from Chicago with
    experience in nutrition counseling, weight loss and medical nutrition
    therapy. Early on in her career, she worked with United States
    veterans, patients with eating disorders and those with a variety of
    acute and chronic diseases. She currently writes nutrition content for
    websites, blogs and medical software. Amanda also creates podcasts, meal
    plans and weight loss guides for a variety of audiences.

    Aside from nutrition, Amanda is a military wife and technically-trained professional dancer who performs worldwide.



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