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Karen Knowler asserts her right to be identiﬁed as the author of this work in accordance with

the Copyright, Designs and Patents Act 1988 as amended from time to time.

or transmitted in any form or by any means, electronic, mechanical, photocopying, recording or

otherwise, without prior permission of the author.

Whipsnade, Bedfordshire, UK

First published in Great Britain by Karen Knowler, The Raw Food Coach in 2010.

This (second) edition published in April 2018 by Karen Knowler.

support@karenknowler.com

www.KarenKnowler.com

DISCLAIMER

The techniques and advice described in this book represent the opinions of the author based on her

experience. The author expressly disclaims any responsibility for any liability, loss or risk, personal or

otherwise, which is incurred as a result of using any of the techniques, recipes or recommendations

suggested herein. If in any doubt, or if requiring medical advice, please contact the appropriate health

professional.

Contents

Welcome 3

What You Can Expect 4

Why Raw For a Day? 5

We Went Raw For a Day! 6

Read This First 8

Your Go Raw For A Day Menus 9

Menu 1 10

Instructions for Menu 1 11

Shopping List for Menu 1 12

Menu 2 13

Instructions for Menu 2 14

Shopping List for Menu 2 15

Day 1: Check-In 16

Day 2: Check-In 17

See & Feel the Diﬀerence 18

Your Go Raw For A Day Recipes 19

Mango & Spinach Smoothie 20

Veggie-nut Burgers & Salad 21

Marinated Veggies 22

Cashew & Macadamia Cheese 23

Raspberry Passion Pudding 24

Fresh Fruit Salad with Macadamia Cream 25

Karen's Favourite Nori Rolls 26

Kale & Avocado Salad 27

Fruit & Nut Surprises 28

Congratulations! 29

About Karen 30

Welcome

Hi, I’m Karen Knowler, long-term raw food enthusiast, trainer-to-the-trainers, and your

personal guide for your 24 hours on raw. I’m delighted that you decided to take the

plunge and that I get to be here with you on this one day journey that will give you a

wonderful taste – literally and ﬁguratively – of some of what raw food has to oﬀer.

Whether you’re completely new to raw food or simply want to make a fresh start, this one day guide will lead you

step-by-step through everything that you need to do to make sure that your day in the raw is as easy, simple and

delicious as possible.

WHY RAW?

Naturally it pays to start with “why raw?” because at this stage you might not know!

So, I’ll keep it nice and simple.

Basically raw food is still technically “live” food – that is food whose enzymes are still intact and that, if planted,

would grow new life. Cooked foods by comparison are not only enzymatically dead through cooking but also

cannot reproduce, and are usually way lower in vitamins, minerals, water, phytochemicals and other important

nutrients – and that’s just for starters! We haven’t even started talking hydrogenated fats, disarrayed proteins and

a complete lack of oxygen yet. So I’ll save that for another time.

Quite simply when you eat more live food, you feel more alive. And when you eat cooked food again you

really will notice the diﬀerence! It will be like someone turned the light oﬀ. You’ll feel that something is lacking.

I’ve been eating this way myself since the age of 20 back in 1993 and so you’ve probably gathered that I’m still

as passionate about raw foods today as I was way back at the start. What began with a simple desire for weight

loss “the healthy way” led me to discover that raw food has a whole host of treats waiting up its sleeve for us, and

weight loss really is just the beginning.

If you’d like to read more about me and my journey, you can ﬁ nd out more at the back of this eBook, but for now

I want us to focus wholly and exclusively on YOU, because it’s your time now…

Wishing you radiant health and happiness,

Karen Knowler

What You Can Expect

24 hours on raw obviously isn’t all that long, so just about anyone can do it (although if you have

any reason to doubt that, absolutely consult your health practitioner for professional advice ﬁrst), and

what’s more, I’ve made the whole process so ridiculously simple it will be a whole lot easier than you

may have thought.

As to what you can expect, well, that will depend on a few key factors including:

• Your current and previous diet

• Your current state of health

• How much you eat (overeating will lessen the eﬀects)

• How closely you stick to the plan

However, generally speaking, by the end of your day on raw you can expect to see or feel any

or all of the following:

• Lightness in your body and emotions

• A sense of peace in your body

• Happier mood upon waking the next day

• Greater positivity

• Less pufﬁness and bloating in your face and body

• Clearer eyes

• Clearer skin

• Maybe 1lb or 2lb weight loss (depending on how much extra weight you are carrying)

And while overall you will look and feel better by the end of those 24 hours because you will be

automatically clearing out your system, you may also experience a mild headache as toxins are

released into your bloodstream. This is just a symptom of detoxiﬁcation and nothing to worry about.

Just keep drinking plenty of water and it should pass, but again, consult with your doctor if in any

doubt.

Why Raw For a Day?

Most people I meet are interested in raw food, especially when they learn about the beneﬁts, but the

one thing I hear over and over is, “But what do you eat and where do I start?” (I asked exactly the

same things when I ﬁrst started – I didn’t have a clue).

Usually people think it’s just carrots and apples, and a mango if you’re lucky.

This couldn’t be further from the truth.

So when I tell them what I eat in a day and how I came to make the transition, they almost always say,

“I could do that! It sounds delicious and doesn’t sound so hard.”

And it isn’t!

Raw food is food at its simplest. And it’s super-quick to make when you know how. Most of my meals

are made in 5 minutes, 10 minutes at most, and I spend no more than half an hour in the kitchen per

day total. (And I gain an extra two hours per day in energy – not bad when you do the math!)

All you need to get going is a sharp knife and a cutting board, and a blender helps. Most people

have a blender, but if you don’t, no worries, there are two diﬀerent menus to choose from, so if you

don’t have a machine just opt for Menu 2 and you can still follow the go raw for a day plan and enjoy

it just as much.

By eating raw food for just one day you will see and feel the

diﬀerence, just like the people you’re about to meet on the

next couple of pages who went raw for a day and LOVED

it!

As you can appreciate, learning about the beneﬁts

intellectually is one thing, but actually experiencing this for

yourself, having it be tangible, and tasting just how delicious

raw food really can be, you’ll know if it’s something you

want to take further.

We Went Raw For a Day!

“I had been feeling a bit over-indulged after a week away for work and therefore eating

outside of my usual (pretty good vegetarian) habits. More stodge (plus it’s winter here!). My

raw day was a great day as I felt like I was doing something really special for myself. I went

to bed feeling quite sleepy (nicely ready to turn in). I woke up next morning and realised that

I felt sharper sooner. I’ve been drinking green smoothies for breakfast for a while now, so I

don’t need caﬀeine in the morning anymore, but even so I deﬁnitely felt better all round.

“Thanks for this opportunity and the guidance of the menu plans. I will deﬁnitely be adding

more raw days into my diet. I like the idea at the moment of doing 1 a week. And I know

in Summer I’ll probably factor in many more! P.S. The cashew & macadamia cheese is

UNREAL!”

– Jacquie Molloy, Melbourne, Australia

“The day before my day on raw, I felt tired and woke up with puﬀy eyes and hands. During

my raw day, I felt more alert. In the afternoon, I had a headache, but I believe that is a

result of skipping my one cup of coﬀee in the morning. Overall it was a great day, and I felt

good. The following day, I awoke feeling well rested and energized, not really hungry in the

morning. Eyes were not as puﬀy, and my hands felt completely normal, no puﬀy hands. The

process of “doing,” taking action felt great. It’s really inspiring to feel it’s not that difﬁcult. I

have choices. The recipes were fantastic, the veggie-nut burger really surprised me... it was

delicious!”

– Theresa Boone, Kentucky, USA

“Before I did my raw day, I had been feeling a little jaded and lacking in energy primarily, as

if I really did need coﬀee before the day had begun. During the day, I didn’t feel as hungry

as I thought I would, and I really enjoyed the feeling of eating clean and light foods. By the

end of it, I felt lighter in spirit and body, quite full of beans and looking forward to exploring a

new lifestyle - I’ve always been interested in nutrition and alternative lifestyles/diets. I would

certainly encourage friends to give the ‘24 hours raw’ a go and I am planning to do it at least

once per week!”

– Ali Pritchard, West Midlands, UK

“I must admit I had a love/hate with wanting to go raw for a day. A “love” for the intrigue

and desire to see how much better I’d feel, and a “hate” for the fear of what I might possibly

be eating, wondering if I’d like it and worrying if I’d be really hungry and cranky during the

day. After putting it oﬀ for days, I made the commitment, did my shopping, and embarked on

my day with excitement (and trepidation). As usual, on my ﬁrst raw day, I awoke tired, feeling

unrested and puﬀy-eyed. I grabbed my blender to make my ﬁrst mango-spinach smoothie

and was incredibly surprised at how delicious and ﬁlling it was. My kids looked on with awe.

Lunch of Karen’s nori-rolls was the highlight of my day. Not only are they satisfying and simple to make, but my kids

loved the nori sheets (and they are typically ﬁnicky macaroni and cheese eaters). All in all, I absolutely loved the

ﬂavours of all the foods, and the ease of preparation and I felt incredibly satiated through the day. With a fridge

stocked with healthy food, I’m eager to focus on day 2.”

– Kim DeYoung, New Haven, Connecticut, USA

“Before my raw day, I generally felt really run down. I lack energy, and this is what I was

hopeful the raw day would help me with. I am a vegan for moral reasons and have let health

be an afterthought. I am overweight by about 50 pounds. I am very busy with work and life in

general, and my low energy really holds me back.

“During my raw day I had a lot of mixed feelings. I was excited about the possibilities for

health and energy that raw food oﬀers, but I was nervous I would feel hungry or unsatisﬁed.

Although thoughts of how I would avoid hunger occupied my mind all day, in reality I was

never hungry. I had a light feeling throughout the day. It was nice not to feel sluggish or weighed down by my meals.

In the evening I felt a little light headed, which I may not have even noticed except I was getting ready to exercise.

“For my raw day I decided to go with the mango spinach smoothie for breakfast, kale salad for lunch, and marinated

veggies for dinner. Kale salad is my new FAVORITE dish. I have made it several times in the last week! I enjoyed the

date/almond snacks throughout the day and also ate a banana for a snack between lunch and dinner.

“After my raw day I was very happy that I had accomplished not eating any cooked food for the day. I was tempted

during the day but did not go oﬀ the plan mainly because of the commitment I made to do this day. The best part

was the next morning – I stepped on the scale just to see what I might have lost. I was shocked when I saw I had lost

over 3 pounds! I have been exercising and losing weight slowly for the past several months and to see a drop of 3

pounds in one day was amazing.

“My most positive experiences were of empowerment and accomplishment from completing this “challenge,” which

to me, it was a challenge. The other thing was the weight loss. The small inconvenience or difﬁculty I had during my

raw day was quickly forgotten once I saw the weight I had lost. Also, my skin looked beautiful the morning after my

raw day! It was practically glowing, which was so cool. My next goal is going to be researching and testing out raw

recipes so that I can get some good ones under my belt and next do a raw week.”

– Meghan S, South Carolina, USA

Read This First

On the pages that follow you’ll ﬁnd two diﬀerent menus, complete with the instructions and shopping

list for each.

If, on looking at the menus, you come up against any issues such as:

• Not liking or being allergic to a particular ingredient

• Not being able to easily purchase an ingredient

• Not liking the sound of a recipe within your chosen menu

Don’t worry!

In most recipes any ingredient can be swapped for one similar to it. For example, if you don’t like

spinach, use lettuce, kale or another dark leafy green. If you can’t get hold of passion fruit easily

choose another favourite fruit that’s a bit tangy like nectarine, cherry, ﬁg, blackberry, blackcurrent or

lime. Most recipes can be easily adapted and some might taste even better created your way!

In the case of not liking the sound of a particular recipe, feel free to mix and match from one menu to

another. The main consideration is not necessarily to stick rigidly to one ﬁxed menu (although that will

be easier), but most importantly to eat all raw for a day and to only eat meals that you love. If that

means swapping lunch #1 for lunch #2, that’s absolutely ﬁne. You call the shots.

And should you ﬁnd yourself feeling extra hungry or wanting more for any reason, then simply add in

extra fruit, raw veggies or nuts for snacks, make more of a recipe you already love, or add in a new

recipe from another menu to keep you satiated (some people need to eat more than others, so just eat

whatever you need to feel full).

And ﬁnally, just so you know, all those who trialed these menus at the start have been blown away by

how simple and delicious the recipes are, even if they’re completely new to raw. You can rest assured

that all of these are winners!

With this in mind I encourage you to dive right in and ﬁnd your own new personal favourites. It really

couldn’t be easier to go raw for a day.

It’s time!

you

menus

Menu 1

This menu plan requires a blender.

BREAKFAST

Mango & Spinach Smoothie

LUNCH

Veggie-Nut Burgers & Salad

DINNER

Marinated Veggies with Nut “Cheese”

DESSERT/TREAT

Raspberry Passion Pudding

DRINKS

Water (as pure as you can obtain it)

Fresh juices (not bottled or from cartons, these

are generally pasteurised)

More smoothie as required

Instructions for Menu 1

Decide on the day you are going to Go Raw For a Day and mark it on your calendar.

1–2 days before: Go shopping for your ingredients – your complete shopping list can be

found on page 12. Don’t forget to put the raspberries in the freezer!

The day before: Dust oﬀ that blender and make sure it’s working! Print oﬀ the recipes and

have them to hand in your kitchen. (Hole punching them and putting them in a binder is a

very good idea.)

On the big day: On waking complete the questions on page 16 – this will take just 5

minutes and will be so worth it.

On the day itself: Simply follow each recipe to the letter and you’ll be good to go!

On waking the next day: Complete the questions on page 17

(and if you want to go a day longer then print oﬀ another copy for the following morning).

Compare how you are feeling today before you went Raw For a Day – use page 18 to

record the diﬀerences. What do you notice?

Finally, if you email your story to support@karenknowler.com we’ll email you a special

link to gain access to an additional 10 EXTRA FREE RECIPES to keep the raw magic alive!

Now it’s time to go shopping!

Shopping List for Menu 1

NB: It is preferable for health and taste reasons that you buy organic wherever possible, but if budget

is an issue, don’t let that put you oﬀ, you will still feel beneﬁts from non-organic produce.

FRUITS

□ 2 large ripe mangoes

□ 4 fresh juicy lemons

□ 3 cups/1 packet of frozen raspberries

□ 1 passion fruit

SALAD

□ 1 lettuce or salad greens of choice

□ 4 large tomatoes

□ 1 large red bell pepper

VEGETABLES/GREENS

□ 1 bag fresh spinach (200g+)

□ 2 large carrots

□ 1 small onion (red or white)

□ 1 large handful fresh parsley

□ 1 courgette (zucchini)

□ 1 leek

□ 1 small head broccoli

□ 1 clove garlic

NUTS & SEEDS

□ 1 cup raw almonds

□ 1 cup raw pecans (or walnuts)

□ 2 cups raw macadamia nuts

□ 2 cups raw cashew nuts

OTHER

□ 1 teaspoon of the healthiest salt you can

ﬁnd (NOT table salt)

□ Bottle of best quality olive oil

□ At least 2 litres of pure water if you don’t

have it at home

Menu 2

This menu plan requires only a knife and chopping board to prepare it!

BREAKFAST

Fresh Fruit Salad

LUNCH

Karen’s Favourite Nori Rolls

DINNER

Kale & Avocado Salad

DESSERT/TREAT

Fruit & Nut Surprises

DRINKS

Water (as pure as you can obtain it)

Fresh juices (not bottled or from cartons, these are generally pasteurised)

Instructions for Menu 2

Decide on the day you are going to Go Raw For a Day and mark it on your calendar.

1–2 days before: Go shopping for your ingredients – your complete shopping list can be

found on page 15.

The day before: Print oﬀ the recipes and have them to hand in your kitchen. (Hole

punching them and putting them in a binder is a very good idea.)

On the big day: On waking complete the questions on page 16 – this will take just 5

minutes and will be so worth it.

On the day itself: Simply follow each recipe to the letter and you’ll be good to go!

On waking the next day: Complete the questions on page 17

(and if you want to go a day longer then print oﬀ another copy for the following morning).

Compare how you are feeling today before you went Raw For a Day – use page 18 to

record the diﬀerences. What do you notice?

Finally, if you email your story to support@karenknowler.com we’ll email you a special

link to gain access to an additional 10 EXTRA FREE RECIPES to keep the raw magic alive!

Now it’s time to go shopping!

Shopping List for Menu 2

NB: It is preferable for health and taste reasons that you buy organic wherever possible, but if budget

is an issue, don’t let that put you oﬀ, you will still feel beneﬁts from non-organic produce.

FRUITS

□ 1 fresh juicy lemon

□ Fresh fruits of your choice to create the

fresh fruit salad (the fruits listed below are

recommendations)

□ 1 banana

□ 1 orange

□ 8 strawberries

□ Handful of green grapes

SALAD

□ 2 large avocado or 4 small ones

□ 4 medium/large tomatoes OR 10 baby

plum/cherry tomatoes

VEGETABLES/GREENS

□ 1 small onion (red or white)

□ Handful of coriander (cilantro) OR

rocket (arugula) OR watercress

ORsunﬂowergreens

□ 18 large handfuls of green curly kale (buy

pre-chopped in bag or fresh on stalk)

NUTS & SEEDS

□ Small handful of almonds OR Brazil nuts

OTHER

□ Packet nori sheets (you need at least

2sheets)

□ 10 black olives OR 6 sundried tomatoes

inoil

□ ½ teaspoon of the healthiest salt you can

ﬁnd (NOT table salt)

□ 1–2 Tablespoons of olive oil

□ 1 packet Medjool dates

□ At least 2 litres of pure water if you don’t

have it at home

Day 1: Check-In

This MUST be completed as soon after you wake as possible.

On a scale of 1–10, with 10 being “amazing!” how did you feel when you woke up this

morning? [Circle the number that best represents how you are feeling physically]

1 2 3 4 5 6 7 8 9 10

Look in the mirror, how

does your face look?

1. Blotchy

2. Puﬀy

3. Eyes swollen/dark

rings

4. Other:

Stick out your tongue –

how pink is it?

1. It’s not, it’s white!

2. Quite pink, some

whitestuﬀ

3. A nice clean pink

4. Other:

What kind of mood have

you woken up in?

1. Happy

2. OK

3. Tired

4. Don’t ask!

5. Other:

Any other comments about how you look and feel this morning?

Day 2: Check-In

This MUST be completed as soon after you wake as possible.

On a scale of 1–10, with 10 being “amazing!” how did you feel when you woke up this

morning? [Circle the number that best represents how you are feeling physically]

1 2 3 4 5 6 7 8 9 10

Look in the mirror, how

does your face look?

1. Blotchy

2. Puﬀy

3. Eyes swollen/dark

rings

4. Other:

Stick out your tongue –

how pink is it?

1. It’s not, it’s white!

2. Quite pink, some

whitestuﬀ

3. A nice clean pink

4. Other:

What kind of mood have

you woken up in?

1. Happy

2. OK

3. Tired

4. Don’t ask!

5. Other:

Any other comments about how you look and feel this morning?

S & Fl the Dierence

What did you notice was diﬀerent about the way you felt physically on Day 2 compared to

Day 1?

What did you notice was diﬀerent about the way you felt emotionally on Day 2 compared to

Day 1?

What did you notice was diﬀerent about the way you felt mentally on Day 2 compared to

Day 1?

What did you notice was diﬀerent about the way you looked in the mirror on Day 2

compared to Day 1?

you

recipes

ADDITIONAL NOTES

It’s best to make 2 pints-worth and drink one immediately and put the other into another pint glass and keep in the fridge

until later in the day. The latter makes for a great afternoon “snack” or a satiating pre-dinner ﬁller. Two in a day means

you’ll be feeling marvellous in no time at all.

Direction

1. Chop your peeled mango into pieces and put into a blender ﬁrst. (It’s important that you put the mango in ﬁrst as it

creates the juice which the spinach can be blended into.)

2. Wash your spinach thoroughly and add to the blender.

3. Blend the two together thoroughly until a thick but bit-free consistency is achieved.

4. Taste-test: If it’s not sweet enough for you, add 1–2 dates or more mango; if it’s too sweet, add more spinach.

5. Finally, if you prefer your smoothie runnier, simply add water to reach desired consistency.

Ingredient

1 large sweet and RIPE mango (or 2 small ones)

5–6 large handfuls spinach

Equipmen

Sharp knife, Blender

Looking and feeling great has to start with leafy greens – it cleanses and

rebuilds your body in miraculous ways. One or two glasses of this a day

(this recipe makes 2 pints) is going to make you look and feel amazing.

And the good news is, it tastes truly delicious.

SERVES 2

MANGO & SPINACH SMOOTHIE

ADDITIONAL NOTES

Once you have made this recipe and see how crazily easy and tasty it is, experiment with your other ﬂavours.

This will keep for about 3–5 days in the fridge.

Direction

1. Put all of the ingredients in a food processor and process until you have a very well-blended mixture.

2. Taste-test. Need more parsley or salt? Or perhaps you want to make a curry ﬂavoured nut loaf or burgers, or maybe

some other-themed recipe? Now is the time to add your extra seasonings to taste.

3. Shape into a loaf, either by hand, using a mould or a tin and/or shape into burger shapes – it all depends on your

personal preference.

4. Serve fresh, as is, or partially dehydrate for a completely diﬀerent ﬂavour and texture.

5. Serve topped with a fresh sprig of parsley and a few remaining nuts for decoration.

Ingredient

2 cups almonds or walnuts or pecans or any combination of these three. (Pre-soaked nuts give a more ﬂuﬀy end result.)

2–3 large carrots

½ large onion or more to taste

1 large handful fresh parsley

¼ cup lemon juice

1 teaspoon healthy salt with 1 tablespoon water if necessary

Equipmen

Food processor, Dehydrator

This recipe is an absolute classic that will leave you feeling fresh, clean

and satiated when served with a delicious fresh salad or veggies.

SERVES 8–10

VEGGIE-NUT BURGERS & SALAD

ADDITIONAL NOTES

Serve as a side dish or a main meal. For a main meal, serve with diced avocado or guacamole, or coat with a nut-based

topping to make the meal more satisfying.

Direction

1. Slice the tomatoes, courgette (zucchini) and leek into rings measuring approx. ½ cm thick.

2. Prepare the broccoli so that you have lots of small ﬂorets of broccoli. Dispose of the thickstalk.

3. Put all the prepared vegetables into a large bowl and then pour on your olive oil. (There is no set measurement; It’s

best to move the bottle backwards and forwards above the vegetables allowing the oil to fall on them until they look

fairly well covered, then toss to gauge how well they actually are covered.) Stop when they look shiny with oil all

over.

4. Add the lemon juice or apple cider vinegar. Toss well.

5. Allow the mixture to stand for a few hours or overnight in the fridge.

6. Add in some ﬁnely chopped fresh herbs or dried herbs of your choice before serving, such as Italian dried herbs or

fresh parsley.

Ingredient

2 large tomatoes

1 courgette (zucchini)

1 leek

1 small head broccoli

Olive oil

2 lemons, juiced, or ¼ cup apple cider vinegar

OPTIONAL: Dried or fresh herbs, 1 red/yellow bell

pepper

Equipmen

Sharp knife

This is a great way to get a lot of veggies into a meal in a way that is

simple to make and delicious to eat. A great alternative to steaming.

SERVES 2

MARINATED VEGGIES

ADDITIONAL NOTES

You can add all sorts of ingredients to this to get a diﬀerent ﬂavoured “cheese”.

How about red bell pepper for a sweet cheese? Or sundried tomatoes for a salty one?

This will carry a lot of ﬂavours really well.

If you have a cheese addiction it may be that it’s actually a salt addiction masquerading as a cheese addiction! A lot of

people love the saltiness of cheese but don’t realise this.

So try adding a tiny bit of healthy salt to this recipe and see how you fare.

Keep covered and store in a refrigerator. Keeps for 5–7 days.

Add additional water to turn this from a “cheese” into a runny dressing or dip.

Direction

1. Simply process all the ingredients until a thick well combined mass has formed. If your lemons are not super-juicy

you may need to add up to 1 cup of pure water to get it properly bound – this is ﬁne.

2. Taste-test. Adapt as desired – you may want to add a little more garlic, lemon juice, a little salt or some seasoning.

3. Depending on consistency, pour onto or add to your salad or veggies. If you’ve processed using a food processor

or hand blender and your cheese is malleable, mould into a large chunk and cut into cubes for a nice textural

alternative.

Ingredient

2 cups of raw macadamia nuts

2 cups of cashew nuts

1 clove of garlic

Juice of 1–2 lemons (depending on sweetness and amount of juice)

Equipmen

A blender will work okay if you add more water (it will be more like a dressing though); it works better with a hand

blender or food processor

This is one of my absolute favourite recipes of all time as it’s so quick and

easy to make and just four ingredients. When you want something quick

and ﬁlling to add into a salad just like you would cheese, this is it!

SERVES 2

CASHEW & MACADAMIA CHEESE

ADDITIONAL NOTES

Feel free to add any other fresh fruits of your choice and decorate as desired.

Direction

1. Place the prepared fresh fruit into the blender ﬁrst, then add the frozen raspberries on top.

2. Blend all ingredients until the mixture is smooth and creamy with no lumps.

3. Taste-test before serving. If too tart for your palate, add some honey or dates to the mixture and process again.

Ingredient

3 cups frozen raspberries

1 passion fruit (cut in half and squeeze out seeds; discard shell)

1 mango, peeled and pitted

Equipmen

Sharp knife, Blender

This recipe is loved universally by kids and adults alike, it’s refreshing and

delicious, plus it looks truly stunning.

SERVES 2

RASPBERRY PASSION PUDDING

Direction

1. Prepare your fruit salad using a wide range of fresh, juicy fruits of your choice. A good mixture might be: bananas,

oranges, apples, strawberries, nectarines and blueberries.

2. Next, make your topping by blending all ingredients together until a thick, creamy mixture is created.

3. Taste-test before using. Add more of whatever you need according to your tastes. You might want to add a pinch of

healthy salt just to bring out the ﬂavours a little more.

4. Serve your fruit salad and top with a generous serving of the macadamia cream.

ADDITIONAL NOTES

This recipe will keep for about 2–3 days in the fridge. Great for topping some breakfasts for something a bit more

sustaining, or try adding a tablespoon or two in your fruit smoothie.

Ingredient

1 handful raw macadamia nuts

½ orange, juiced (or a whole one, depending on juiciness)

2–4 large Medjool dates (or 4–8 smaller soaked ones)

Small piece of vanilla bean

Equipmen

Blender OR Hand blender

A fresh fruit salad (made correctly) is one of the best meals on earth, and

when topped with this cream, it’s downright heavenly.

SERVES 1–2

FRESH FRUIT SALAD WITH

MACADAMIA CREAM

ADDITIONAL NOTES

This recipe is just for starters. You can make inﬁnite diﬀerent nori roll ﬁllings – just make sure that you have one “heavy”

ﬁlling such as avocado, a pâté or similar, and some wet and juicy ones like tomato, cucumber or bell pepper.

If making a nori roll that seems too full or has too many “wet” ingredients in it, use one large lettuce leaf to top the lot and

then roll your nori – this protects the nori from becoming too wet and falling apart.

Raw nori is purple-black in colour and toasted is dark green. Truly, raw nori needs to be purchased from a specialist raw

food supplier. Don’t worry if this isn’t easy for you to ﬁnd, just buy what you can. It’s still a fantastic health food to get into

your diet and isn’t a problem.

Direction

1. Lay the nori sheet out ﬂat on a plate or cutting board and place strips of avocado along the near edge about an

inch in from the outside of the sheet, and leaving an inch at both ends.

2. Next, lay on top of the avocado some strips of tomato, followed by strips of onion, then topped with halved olives

or the sun-dried tomatoes. Finally top it all oﬀ with your chosen greens.

3. Roll up, either by hand or using a sushi mat. Cut into small bite-sized pieces and enjoy!

Ingredient

2 nori sheets

1 large avocado

2 fresh tomatoes

1 small onion

10 black olives, pitted OR 6 sun-dried tomatoes in oil

1 handful coriander (cilantro) OR rocket (arugula) OR watercress OR sunﬂower greens

Equipmen

Sharp knife

This nori roll recipe is a sure-ﬁre winner, and a recipe that you could live

on for days on end. To ﬁnd a recipe that suits you, use your favourite raw

ingredients as ﬁllings and continue to experiment with new textures and

ﬂavours.

SERVES 1–2

KAREN'S FAVOURITE NORI ROLLS

ADDITIONAL NOTES

By adding the oil and salt to the leaves, the kale releases some of its moisture, thereby making it much juicier in both taste

and appearance. This treatment of kale makes it much more delicious and palatable, making all the diﬀerence for many

people who ordinarily don’t like kale as is.

Direction

1. Chop the kale into tiny pieces (roughly 1–2 cm square) and put into a bowl.

2. Add 1–2 tablespoons of olive oil plus a small sprinkling of your chosen salt to the kale and massage well into the

leaves until they are glistening and look succulent. If they need more oil, add accordingly.

3. Chop the avocado into small pieces, add to the kale and massage in well, coating the leaves. It is ﬁne to leave

pieces of avocado sitting amongst the leaves as well.

4. Chop tomatoes into small cubes and add to bowl. Feel free to add in any other raw ingredients, such as sliced

onion, sun-dried tomatoes, olives or bell pepper.

5. Mix all ingredients well by hand – a very tactile and delicious experience! Make sure that all ingredients are

spread evenly throughout the bowl. Sprinkle with some fresh lemon juice and serve as is, or pile high onto a plate

and garnish with tomatoes.

Ingredient

5–10 handfuls of kale

½ teaspoon healthy salt

1–2 tablespoons olive oil

1 ripe avocado

2 large tomatoes OR 1 handful baby plum tomatoes

DRESSING: Squeeze of fresh lemon juice

Equipmen

Sharp knife

This salad is an absolute classic. While kale may not be considered to be

a great leafy green to eat raw, you’ll be blown away by how delicious,

ﬁlling and extremely nutritious this recipe is, not least because of the

special method of preparation, which is super-easy to do.

SERVES 2

KALE & AVOCADO SALAD

ADDITIONAL NOTES

Try any nut in place of the almonds or Brazils. Great for snacks, after-dinner treats, for children, for parties or for gifts.

Direction

1. Take your Medjool dates, cut or rip them in half, de-stone them and place one or two almonds or Brazil nuts

between the two halves of each date.

2. That’s it! The best bit is now to come…

Ingredient

4 Medjool dates (or as many as you want to make)

4–8 almonds OR Brazil nuts

Equipmen

None

It doesn’t get much easier than this! These sweet treats make for a perfect,

quick snack.

SERVES 1

FRUIT & NUT SURPRISES

Congratulations!

You’ve successfully completed the

CHALLENGE

If you’d like to take your journey to the next level,

come over to:

www.KarenKnowler.com

where you can pick up extra recipes, tips and step-by-step

programs to make your raw food journey a whole lot more

easy, simple, fun and delicious!

See you there!

About Karen

Karen Knowler is one of the world’s most accomplished and proliﬁc raw

food educators, and has been a leader in the ﬁeld of raw and living foods

since 1998 when she took over the running of “The Fresh Network”, the UK’s

original raw and living foods organisation.

After running the organisation for 8½ years, Karen went solo as “The Raw

Food Coach” and ran TheRawFoodCoach.com for a further 11 years. During

this time she taught, coached and trained thousands of men and women from

all around the world in every aspect of going and staying raw, as well as

helping others to become raw food professionals and inspiring many others to

turn their passion into their vocation.

A passionate writer, Karen is the author of “Feel-Good Food”, “Raw Food Made Simple” and “Eat

Right for Your Personality Type” (Hay House), as well as creator of numerous life-changing programs,

articles and ePublications. She has lectured around the world, has been seen by over 6 million viewers

live on national TV, has appeared innumerable times in the national press, and has coached and

worked with people from all backgrounds, including well-known celebrities.

A raw food fan since she ﬁrst discovered the concept of eating raw in 1993 aged 20, Karen has now

been teaching, writing and coaching professionally on raw foods for over 20 years. Owing to her

groundbreaking work in the ﬁeld of raw foods and human potential, and dubbed “The world’s premier

raw food coach”, Karen now teaches women how to use the power of raw food to not only transform

their body, but also their life, by working with the high vibration and life-force that only raw foods can

bring.

Karen’s extensive knowledge and experience of all issues relating to raw food eating, as well as her

accessible, positive and inspiring take on living a life that you love, make her one of the most sought-

after raw and living foods experts in the world today.

Learn more about Karen and how to go “Successfully Raw” – a little or a lot – at

www.KarenKnowler.com

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