My daily diet – what a raw fooder eats

My diet has changed a lot in the last year particularly with the addition of lots of fermented foods and more animal based foods. This is a typical day, obviously I don’t eat the same thing every day. And it’s an experimental diet, I could change it again at any point!

For breakfast, I eat a hemp milk pudding. In the past I’ve talked about this a lot (as chocolate pudding), although at the moment it usually doesn’t contain chocolate.

The ingredients are as follows (for 2 people):

  • 150g hemp seeds, soaked overnight
  • handful of seeds soaked overnight, drained and rinsed – different seed each day, rotated through sesame seeds, sunflower seeds and pumpkin seeds
  • 2 figs, 2 apricots and a handful of goji berries soaked overnight
  • 2 bananas
  • 2 teaspoons pollen
  • 2 teaspoons mesquite meal
  • 2 teaspoons carob powder
  • either 1 teaspoon maca or 1 teaspoon suma powder
  • 1/2 teaspoon camu camu powder
  • 1/2 teaspoon vanilla powder
  • 1 tablespoon butter (grass fed dairy butter)
  • 2 teaspoons coconut butter
  • piece of aloe vera about 5cm long (with skin removed) if available

Occasionally I’ll add some raw cacao beans, around 10 beans for 2 people. It’s not the same every day, ingredients vary depending on what is available. Pears work well when they are in season, sometimes to replace a banana. I won’t type the full method, you can see it in the previous choc pudding post, but basically make hemp milk and then blend it with all the other ingredients.

I eat the pudding with some kefir made with raw milk, usually goats milk while we are travelling in Spain. Kefir is a wonderful fermented foods full of probiotic bacteria. If available I will also have  a little raw cream or creme fraiche.

Update: I’ve started taking 5ml fermented cod liver oil and 2.5ml high vitamin butter oil along with my breakfast, to cover the important vitamins A, D3 and K2.

Lunch is usually composed of two separate smaller meals, one maybe around 12-1pm and the other around 3-4pm

Usually the first one will be some fruit, whatever is in season, at the moment maybe oranges, custard apples (cherimoya) or apples. At other times of the year figs, kakis, pears, plums, etc. Usually I will only eat one type of fruit in a meal.

Later I’ll have two or three raw egg yolks, beaten up with some kefir, and something to flavour it, mesquite, lucuma and raw honey works well. This is a new and experimental part of my diet, it seems to be working for me at the moment but I’ll see how it makes me feel over the long term.

Just before dinner I will have a glass of kombucha, before a meal it can help with digestion and detoxification.

Dinner is a large salad – lots of wild greens, half an avocado, seasonal vegetables, fermented foods like sauerkraut and home made pickled veg (see my review of Wild fermentation for more on fermented foods), seaweed and raw cheese. Once or twice a week I’m experimenting with more animal food, raw fish (marinated in lemon juice), raw cured meat or liver pate (some of the only cooked food I’m currently including.) This is based on information from Weston Price.

After dinner I’ll sometimes have a snack of dried figs with grass fed butter. Butter must be from grass fed animals for it to include the important vitamins A, D and K, plus activator X. With cows butter, the colour should be yellow, if it is white it doesn’t have the required nutrition. Try getting butter from your local farmers market, but if you have no success with getting quality butter, Kerrygold butter from Ireland is grass fed and high quality. (And Anchor butter from New Zealand if you are in that part of the world.)

Water: throughout the day I drink water with a squeeze of fresh lemon juice. I try to drink freshly collected spring water wherever possible. If not available, I will always filter tap water before drinking.

Some of you will be asking why? I think my previous diet contained too much fruit and this has caused problems with my teeth. I’ve been reading two books Diet and Nutritional Degeneration by Weston A. Price and Cure Tooth Decay by Ramiel Nagel which have helped me to change my diet. I’ve written more about Weston Price here: The key ingredients of healthy diets and I will write more about the Cure Tooth Decay book once I have finished reading it.

Broccoli with cheese sauce

I’m scared of blue cheese. I also sort of like the flavour of it. But I don’t eat it very often as I’m scared of it! Anyway, last weekend we went to a friends birthday party, and someone (possibly the birthday girl herself) had make a Roquefort and kefir cheese sauce (if you don’t know Roquefort is a French sheep’s milk cheese) and I loved it.

Somehow, we bought some blue cheese this week – it didn’t look like it was blue in the packet, and it doesn’t even have much mould once you cut it open, but it does have that distinctive blue cheese flavour. So today I decided to make the cheese sauce – very simple just cut the cheese into pieces and blend with an approximately equal volume of kefir. (I didn’t measure, you might need a little more kefir if it doesn’t blend well, or less kefir to make a thicker sauce.)

Before making the cheese sauce, I chopped some broccoli and mixed it with some olive oil and a dash of lemon juice and left it to marinate. Then I make the sauce and mixed it in to the broccoli. Simple but delicious.

Nettle Soup Recipe

We’re back in France! Yesterday, in the Loire Valley, we went to pick wild greens for dinner, but there wasn’t much selection, mostly just nettles. So Jolita suggested we have nettle soup. This is what I made, quantities are very approximate, I didn’t weigh anything, I just guessed at the end as it was so good.

  • Big bag of nettle tops – maybe about 100g
  • 1/2 orange pepper
  • 4 soaked sun dried tomatoes
  • 20g royal kombu seaweed (I’m sure other seaweed would work)
  • 1/4 tsp miso
  • olive oil
  • few squeezes lemon juice
  • 1/2 medium avocado
  • water

Put everything except the avocado into the blender. Add a little olive oil and maybe 1/2 a cup of water. Blend well, adding more olive oil or water if you need to make it blend better. Obviously you need to make sure that all the nettles are completely broken down, you don’t want to get stung in your mouth when you eat! Once it is smooth, add the avocado and give it a quick blend until smooth.

Enjoy! Let me know if you make it and how it goes, and if you have any variations.

How to make Nut Milk and Seed Milk

How to make almond milk? How to make hemp milk? Is soya milk raw?

I often get asked these kind of questions, including if shop bought soya milk or almond milk is raw. The answer is unfortunately no. To make soya milk, the soya beans are first cooked, and other milks are usually pasteurised.

Making hemp milkThe good news is that it is relatively easy to make you own milk with most kinds of nuts or seeds. Hemp milk is particularly nutritious with good quantities of omega 3 fatty acids, but it doesn’t keep too long. Almonds, sunflower seeds, sesame seeds, pumpkin seeds, chia seeds and mature coconuts all make good milks.

Instructions to make your own milks:

  1. Soak your nuts or seeds, preferably for about 8 hours, but less will do if you don’t have time. Mature coconut doesn’t need soaking, and chia seeds can be soaked for 20 mins (or longer if you want).
  2. Drain the nuts or seeds and rinse in clean water.
  3. Add to blender with enough water to cover plus about half as much again. (The more water you add, the thinner the milk will be. The less water, the thicker the milk, but if you make it too thick, your blender might have difficulty blending.) If you are using coconut, you can use the coconut water which adds a delicious sweetness to the milk.
  4. Squeezing hemp milk through bagBlend until relatively smooth.
  5. Optional for most nuts and seeds, necessary for hemp seeds: strain the milk through either a nut milk bag, cheesecloth or sieve.

If you prefer sweeter milk, you can add some dates or other soaked dried fruit or a few tablespoons of lucuma or other raw sweetener.

Once you have your milk, you can either drink it as it is, or use it to make a milkshake or smoothie.

How to make a raw Cherry Cake

At the weekend I got some cherries from the farmers market so for this evenings social, I made this cake with fresh cherries:

Cherry cake

To make the base:

Put 70g of buckwheates, the mulberries and dates into a food processor and process until you have a crumbly mixture. Add a tablespoon or two of water and process again and the mixture should start sticking together. Add the rest of the buckwheaties and the cacao nibs and process briefly so that there will be some crunchy bits left. Press into a cake tin.

Fruit layer:

Take about 500g of fresh cherries, remove stones, chop into quarters and spread out on the base.


  • 2 mature (brown) coconuts
  • 5 tablespoons lucuma powder
  • 1 teaspoon vanilla powder
  • 1 teaspoon agave nectar
  • about 10 cherries with stones removed
  • a few squeezes of lemon juice

First make coconut cream from the coconuts: open, remove flesh and chop into pieces. Blend until fluffy. Squeeze through a nut milk bag to get the coconut cream.

Stir the lucuma,vanilla powder, agave and lemon juice in to the coconut cream.

Blend up the cherries and mix them in. Hopefully the mixture should be relatively thick now (but still liquid enough to pour), if not you might need to add some more lucuma.

Pour over the cherries on the base and place in the fridge to set.

Hope you like it!

Cherry cake

Mushrooms in a creamy sauce

I made this for dinner and it was delicious and fairly simple to make:

Finely chop a piece of leek (about 20g) and tear up some fresh coriander leaves and marinade them in lemon juice and flax oil. (If you don’t have leek, I’m sure onion would work just as well.)

Slice some mushrooms and mix them in well.

In a seed grinder (or blender) grind a couple of handfuls of pine nuts. Then add a handful of coriander and a little water and grind until smooth. Mix this in with the mushrooms and it’s ready to eat.

Spicy sauce recipe

I made this for my dinner last night and it was delicious so I thought I’d share. The tomatoes I used are a rare type, called “Black Cherry” they’re well worth trying if you spot them, they are less acidic and slightly sweeter than regular cherry tomatoes.

  • 1/2 sweet yellow pepper
  • 2 “black cherry” cherry tomatoes
  • a small piece of courgette
  • 3 sun dried tomato halves (soaked for 10 minutes)
  • about 5cm of the green leaf part of a leek
  • a small piece of fresh ginger
  • a small piece of a fresh hot Thai chilli
  • a good handful of fresh basil

This all went into the blender. I served it on a load of wild greens, with an avocado and a bit of unpasteurised goats cheese.

Raw Chocolate Ice-Cream Recipe

I moved house last week, and this new place has a freezer, so I can make ice-cream. I’ve been wanting to start experimenting with raw ice-cream for a while… Here’s my first attempt at chocolate ice-cream, as always, all quantities are very approximate:

Hemp Milk

  • 150g hemp seeds, soaked
  • soak water from figs (see below)
  • water from young coconut

The rest

First make hemp milk: drain and rinse the hemp seeds, then blend with the fig soak water and some young coconut water. Try not to use too much liquid, but this will depend on your blender. Squeeze through a nut milk bag (or muslin bag / cheesecloth) to make the milk.

Then put the rest of the ingredients into your blender along with the hemp milk and blend until smooth. Place in a container and freeze. With my freezer, it was ready after about 8 hours.

I’m sure there are many variations – if you find something that works well, leave a comment and let everyone know…

Enjoy, love Rob

Raw Chocolate Pie

I went to a potluck yesterday and I made my own version of the Super Duper Raw Chocolate Fudge recipe. First I made coconut cream from one mature coconut – blend the meat dry in the Vitamix and then squeeze through a nut milk bag. I then mixed the cream with the following:

Just keep mixing until you have a thick chocolate pie filling.

I made my own base, I soaked lots of sunflower seeds and a small amount of pumpkin seeds for a few hours, rinsed and dried then and put them in the food processor with some nice fresh dates. Processed until a pie base consistency – for me it was not thick enough so I added a tablespoon of lucuma to thicken.

I also made a raspberry sauce to serve it with – I blended two punnets of raspberries from the farmers market with a handful of fresh dates and a squirt or two of agave (more dates and less agave and this could have been raspberry jam!)

And of course it was delicious and everyone wanted the recipe – so here you are!