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Top 10 Things To Know Before You Begin A Juicing or Raw Food Diet
Want to Learn More On How To Do A 5-Day Juice Cleanse?

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The Top 10 Most Basic (but Most Important) Things
You Need To Know BEFORE You Begin A Juicing or
Raw Food Diet
In the past few years, juicing has become a popular trend and has no signs of slowing
and farmers and fresh vegetable producers have recognized the juicing trend as a ripe
opportunity to grow the consumption of packaged "juice ready" produce helping those
who want to make juice at home with family. But, here are some things you should
know...
There are many people that enjoy juicing and eating raw foods, and the number
of businesses cashing in on this trend have generated $5 billion in annual revenues
and juicing equipment has become so popular, it is responsible for hundreds of
millions in sales. The juice shops aren't doing so bad either, especially when
customers are spending upwards of $10 for 16 ounces of fresh juice! To boot, the
prices of juices you can buy from your local health food store or local juice shop can be
super expensive.
You can't rely on big corporations that sell "fresh" juices to tell you whether they are
using organic ingredients, or whether any of the fruit or vegetables used have been
produced in unregulated countries or comes from GMO crops. Finally, you
probably can't tell whether or not your local juice shop employees keep equipment and
hands clean.
To boot, most people don't really know the fundamental basics of juicing and making
raw food - especially if you've never done it before. Buying juice can be a very healthy
but expensive daily habit and juicing is one of those habits that builds upon its
success, so a little bit each day can have an aggregate positive effect on the body.
There are many benefits to incorporating juicing and raw foods to your diet,
namely increasing mineral and vitamin content to your daily diet. One of the biggest
benefits of consuming juices and raw foods is what you learn when you do it yourself.
When you take responsibility for your own health, you become more informed about
where your produce comes from, what fruits and vegetables are in season, what your
specific nutritional needs are and you learn how to use what you have or find what you
need to benefit your health.
Changing or adding a new habit is a process, so within this ebook you will learn the
top ten things you'll need to know BEFORE starting a juicing or raw food diet. If you
follow these 10 basic (but very important) steps to learn how to make this process easy
and beneficial, you won't be sorry! In fact, you'll likely save a ton of money by years
end.

Here's to making something tasty and nutritious....everyday! In Good Health!
Keith Johnson
myhealth@cheapvitamindeals.com
Step #1 : Prep Your Kitchen
The first thing you need to know is how to prep your kitchen. You need to clean and
store your vegetables so they are ready when you need them and they will last without
wilting. When you go food shopping and you bring your fruits and veggies home, it’s
probably been touched by at least 5 or 10 people. You want to make sure you clean
your fruit and vegetables as soon as you get home.
Cleaning Your Produce
What you want to do is fill your sink with water. Then you can add either a store bought
vegetable wash, you can add a little splash of apple cider vinegar, you can add some
sea salt or you can add some hydrogen peroxide, maybe a little bit of castle soap. You
can use many many options. Different people have different ways to clean their
vegetables. Find out which one works for you, but just make sure to clean all your fruits
and vegetables really, really well before you put them into your refrigerator.
Storing Produce
Now once you clean all of your fruits and vegetables, you have to store them in your
refrigerator. Now you can store them many ways. You can put them in your refrigerator
crisper, but here’s a really cool technique. You can go and get yourself some BPA free
plastic containers, like the size of a shoe box. If you have a full size refrigerator at
home, you can get 5 or 6 of these. Wash them out, make sure they are clean and dry.
Then lay a hand towel or paper towel inside each one of the boxes. Then place all of
your clean fruits and vegetables inside of those boxes. You can put all your leafy green
vegetables all together in one box. you can put all your root vegetables in another box
and put some of your lettuces in another box. And so on. This makes organizing your
kitchen and your refrigerator really easy and very convenient. Then you can just grab
and go whenever you want for whatever you want.
Remove Temptation
Another thing you want to do is make space for some new things. If you’re getting
ready to start juicing or trying a raw food diet or even adding raw food to your diet, then
you want to make sure that you take out some of the foods - if you’re starting this for
weight loss or you just want to get a little healthier - you want to make it easier for
yourself.
So, you can take out some of the temptation foods. Just make sure that they are not
available in your house. Say if you are trying to give up wheat, you want to make sure

that you don’t have a lot or any wheat products. It’s best to get organized so you can
meet your goals, you’ll have everything in one place when you need it.
Make Space For New Things
You also want to make space for new things. So there’s going to be some ingredients
that you may not have heard of, or maybe some vegetables or fruits that you haven’t
used before or even knew they were available , and you want to make space for those
things.
Give yourself some counter space too. If you can remove any appliances you aren't
using as much to make space for new tools like a juicer or blender or even a
dehydrator, having those things within reach can be a good source of motivation.
You can reorganize your cabinets and refrigerator to reflect this new change in your
life. That is the first thing you’ll need to do before starting a juicing or raw food diet. You
have to prepare your kitchen, because once you prepare your kitchen, you prepare
your mind.
Step #2 : Know Your Tools
Now, most people have regular kitchen tools. They have knives, spatulas, bowls,
strainers, pots and pans, cutting boards and storage containers. Those things you will
also need for making raw food and for juicing. If you have all those things already, then
you are already ahead of the game.
Knives
It is really good to make sure that you have at least one or two sharp knives so that
preparing your fruits and vegetables not only easy, but very safe. There are many
brands of knives, but all good, average priced chef knives are made of stainless steel.
There are several sizes of knives but the most common knives used for raw food
preparation are an 8” knife and a 3”-4” pairing knife. Choose a knife weight that is
comfortable for you and is well made. Make sure the “tang” the part you hold in your
hand (or handle) feels good.
Some folks enjoy having a ceramic knife to cut lettuces, but it isn’t necessary for
everyone. Cutting lettuce with ceramic knives keeps it from oxidizing as quickly. Also,
if you are opening coconuts, you’ll want to have a cleaver or a coconut opener so you
can break through the hard shell without damaging one of your smaller knives and
also without hurting yourself.
It makes sense to brush up or learn some new cutting techniques as well. There are
plenty of free videos that can show you techniques about how to use sharp knives so
you can find that out but for the most part you just want to make sure that you have
tools that are safe and dull knife is a very unsafe knife.

Sharpen your knives professionally and keep them in a wooden block to keep the
blade from becoming dull or getting damaged. There are several moderately priced
knife sets available so shop around for what works for you. Also good knife
maintenance includes never placing sharp knives in a sink full of water – that’s just an
emergency waiting to happen. Leave dirty knives on the counter until ready to wash
and then dry them immediately and place them safely away.
Spatulas, Bowls and Strainers
These are pretty basic and you can find them if you don’t have them at virtually any
home goods store or even your local grocery market. Spatulas are pretty easy to find,
so choose one that works with your kitchen and equipment. A spatula with a pliable
head that detaches for easy cleaning is a plus.
You can find many different options, and a few different sizes make scraping your
equipment easier. Consider having a long handle spatula for the blender, a wider
spatula for the food processor and perhaps a medium sized spatula or a flat edge
spatula for decorating are three good choices.
Make sure that you have bowls that are good for mixing and for holding compost or big
salads. You want to have a variety of sizes of bowls. You can use metal, glass
bowls or wooden bowls - whatever is your choice and whatever fits into your cabinets.
With strainers, you can use an open strainer or a mesh strainer or a salad spinning
devices that are very useful for making lots of fresh food and rinsing it and drying it very
quickly. So you can invest in those if you need those.
Storage Containers
You want to make sure that when you are considering storage containers, especially to
keep food fresh, you want to use containers that will keep your food fresh and free of
contaminants. Glass is the best choice because it is non-porous so it won’t absorb any
of the flavors or spices or any oils when you are making or storing raw food or juice.
When you are juicing vegetables or roots, they are very concentrated in their color, and
can tend to stain plastic. You may want to consider having some glass containers that
you can reuse and just wash and dry and sterilize at your pace.
So that’s it for knowing your tools. Those are the basic tools you’ll need before you
start juicing and adding raw food to your diet. You will also need to know about
equipment. So that is what we will get into next…
Step #3 : Equipment Ideas To Get The
Job Done
Any new hobby or interest requires specialized equipment, so if you are starting to
juice or incorporate raw food into your diet, there are some specific kitchen appliances

you’ll want to consider investing in to get the job done quickly and efficiently. The first
thing you’ll need of course, is a juicer.
Juicers
There are several kinds of juicers on the market and one of the most popular is called
a centrifugal force juicer. This type of juicer has a steel blade that spins around to
break the produce down and the juice filters through a mesh plate at the bottom. Most
typically have a stainless steel barrel which spins around very quickly which creates
the centrifugal force.
One of the benefits of owning a centrifugal juicer is the price - they are relatively
inexpensive and you can find a variety of juicers below $150 that can suit your needs.
If you are just beginning and you are not sure whether juicing is something that you
want to do for a very long time then this juicer will fit into your budget and will still
deliver a relatively good product.
Unfortunately, there are several drawbacks of owning a centrifugal force juicer. First,
the grinding blade can tend to heat up with the level of friction from the spinning blade,
and that can tend to raise the temperature of the juice and diminish some of the
nutritional value. Secondly, juices produced using centrifugal force also tend to
separate more quickly due to the oxidation that occurs during the extraction process.
Also, these types of juicers are not very efficient at juicing leafy greens. You will
ultimately extract some juice from leafy greens, but in most cases, the leaves are just
too fragile and will not produce much volume after being masticated.
Another type of juicer is called a juice press. These juicers currently retail between
$300 - $500. The difference between a centrifugal force juicer and a juice press is,
juice press machines do not have a blade. Most of them have a mastication press that
breaks the bulk of the fruit or vegetable down and then is fed through a barrel where a
hard plastic or stainless steel part presses the leafy greens or soft fruits and vegetables
through at a slower pace, juicing them with pressure as opposed to a blade.
One advantage of having a juice press is these machines don’t quite produce as much
heat when in use. This type of juicer will also yield more volume. You can also use the
fiber from both juicers to make raw food, but with the juice press, the pulp will be very
dry which makes adding it to salads or repurposing it into something delicious, very
easy and convenient, and reduces waste.
Juice press machines are notorious for extracting the juice from delicate leafy greens
exceptionally well. One really big draw for some people with juice press machines is
they are typically sold with an attachment that can process nuts to make nut butter.
Centrifugal juicers cannot process nuts and seeds.
The drawback of owning a juice press is, most juice press machines are sold at a
slightly higher price point. So you want to make sure if you are going to invest in a
juice press that you find something that works within your budget. Also, juice press
machines work a little bit more slowly, and they have a few more parts so you may

have to add a few more minutes to your juicing time to compensate for the entire
process - from prep to clean up.
There are also really high end juicers and juicing equipment. If you were interested in
investing in a high end juicer, you can look into hydraulic juice press machines. These
juicers are extremely efficient, retain more nutrients overall and for some, are worth the
hefty price. Hydraulic “home use” juice press machines can be very expensive - one of
the most popular sells for more than $4000. Overall, choosing the right juicer to suit
your needs is really important.
Blenders
A blender is an essential part of any home cook’s kitchen. They are great for making
smoothies, soups, sauces and everything in between that needs to be mixed or
blended. With raw food preparation, a blender is essential. Having a high powered
blender that has multiple speeds and a full size, what’s called a “jar” is essential, but
these can be pricey. If you have a all-purpose blending machine with a small “one-
size-fits-all” jar that can work too, and it will likely be more affordable. Though keep in
mind, making enough for two people might be tough without a full size blender.
If you already have a blender and you are not quite ready to invest into a juicer, that’s
okay. The difference between juicing and blending is with juicing you will get a more
refined liquid as opposed to with blending you will get all the fiber as well as the juice
with the end product. You can use a blender to blend up your juices, smoothies, nut
milks, raw nut cheeses and soups. You can also make dressings, dips and sauces and
all kinds of tasty things.
Food Processor
You may also want to invest in a small food processor, especially if you are going to be
incorporating more raw food into your diet. That will help make some raw food
techniques very simple and easy. There are many raw food recipes and blended
juices that you can make without having a food processor, but if you are incorporating
more raw food into your life using different techniques that mock certain cooked
textures, then having a food processor will make life a little easier. Take time to play
around with recipes to see if this is a piece of equipment you need.
Specialty Equipment
If you are looking to expand your raw food repertoire, you may want to consider having
some specialty equipment. One of the most common equipment purchases is a
dehydrator. Dehydrating foods creates another alternative to cooked food options and
is also a great tool if you want to create crunchy foods like crackers, sweet or savory
treats or preserve fruits and vegetables. Several dehydrators have temperature
controls, automatic timers and a number of shelves with trays and liners. A square
dehydrator tends to dry more evenly because the fan heats from the back and the trays
are adjustable, but if you have a round dehydrator already feel free to use what you
have. Dehydrating in the oven isn't recommended, as many gas and electric ovens
cannot heat below 150° F and that would defeat the purpose of dehydrating. The
temperature for dehydrating fruits and vegetables should be no more than 118°F. Just

make sure you have the counter space to accommodate this appliance.
Lastly, there are other hand held cutting devices that can make your food look amazing
- because you just cannot ignore the visual side of food. The presentation of food is
equally as important as the quality of the food. Look into different cutting tools like a
spiralizer, mandoline, fancy vegetable peeler or peeling mechanism that you can use
to create different textures that enhance the visual presentation of your food.
We’ll get more into that when we start talking about recipes, but you’re really going to
need to have some basic ingredients before you start juicing and adding raw foods so
we’re going to talk about that next.
Step #4 : Procuring Your SIX Basic
Ingredients
Avoiding non-organic and GMO foods can be an expensive proposition but having as
much organic produce as possible when juicing and preparing raw food is really
important. Non-organic conventionally grown foods are available everywhere, but
sadly many of these foods are either subject to being sprayed with chemicals or are
genetically modified so they are not ideal for juicing, especially if you have to buy non-
organic produce. There are several economical options to consider...
CSA’s
First, you might want to investigate community supported agriculture groups. They are
in most big cities, and are in many rural places where there are family farms and you
can participate in a community supported agriculture group where everyone pays for a
share of the seasonal harvest. You can find information about CSA’s online and it’s a
great way to support local farms and you’re getting some really great local and organic
produce.
Food Co-ops
You can also find food co-ops near you to do your food shopping. A food co-op is
owned by a collective of its members that offers access to foods at a price that is
competitive with grocery store prices. There are several co-op grocery stores in cities
all across America. With a little research, you will likely find one near you.
Farmer’s Market
Another way to make sure you are getting quality organic produce is to visit your local
farmer’s market. Usually farmer’s markets have a variety of vendors from small family
farms to local artisanal food producers that come to sell products you may not be able
to find at your local market. These can be great places to build relationships with the
farms and families that grow food.
Remember, you always want to use a vegetable wash as we talked about in prepping

your kitchen, so that if you must buy conventionally grown produce you definitely want
to make sure that you give it a really good wash before you juice or eat it.
The SIX Basic Ingredients
Some of the most basic ingredients in juicing and raw food preparation are fruits and
vegetables, nuts and seeds, spices, salt, citrus and oils. You want to make sure that
when you’re starting to set up your kitchen and gathering your recipes, you really
organize yourself and you’ve done some research in what you want to have in your
kitchen. These are just some of the basics. You can always add more ingredients, and
when you find the things that you really, really like you can bring those items into your
kitchen. Once you have the basics down, it will become really fun to experiment with
different recipes and ingredients.
Green Vegetables
It is recommended to keep a nice array of green leafy vegetables at all times as basic
ingredients in your kitchen. Green leafy vegetables contain minerals, proteins and fiber
and a lot of nutritional value. You can blend them into soups and sauces as well. Many
dark leafy greens are considered bitter greens, and lettuces and young greens are
considered sweet greens. A good balance of both is a good nutritional strategy.
Fruits
You also want to make sure that you have some basic fruits - like oranges, lemons,
limes when in season and apples. Citrus fruits are a staple in raw food preparation and
add beneficial vitamins to juices and raw food dishes. Using them as “just” juice is fine,
but lemons, limes and oranges are a must have kitchen ingredient.
Packed with nutrients, the acid of citrus fruits helps accentuate the flavors of several
foods and are extremely versatile. Keep a handful on hand at all times. You also want
to keep a few apples around. They are not only great for juicing, but can add a touch of
natural sweetness to many raw food recipes without adding additional sweetener.
Root Vegetables
Root vegetables are really diverse, but you may only be able to find some of them
during colder seasons. Keep vegetables like carrots and beets handy will ensure that
you get a variety of antioxidants, vitamins and minerals in your juices and raw food.
Additionally, roots like ginger and turmeric come in handy when you want to add
additional nutrients or flavor.
Nuts & Seeds
Raw, unpasteurized nuts and seeds are great to have around because they make
great, nutrient dense snacks. Consider keeping pumpkin seeds, sesame seeds,
sunflower seeds and some almonds and brazil nuts around by the handful. They can
easily be added to raw food, they can be sprouted and blended, or can simply be
blended into a nut or seed milk and used as a base for smoothies.
Make sure to keep a variety of produce and dry ingredients around so that when you
are learning how to combine foods and flavors that you’re not limited to what you have

or what you don’t have at home.
Spices & Salt
You also want to have spices and salt. Those are really important because no one
enjoys bland food. Learning how to use spices functionally or just for flavor is fun and
can really expand raw food genres.
Fats
Lastly, when it comes to healthy fats you want to definitely invest in a good oil.
Remember you are going to just be eating it the way that it is and you want to have
healthy fats in your diet. Find an unfiltered organic, first cold pressed oils are best.
That’s it’s for the basic ingredients. Next, we’re going to get into the basics of juicing
blending and raw food.
Step #5 : The FOUR Must Have
Ingredients For Juicing
You want to make sure that you have leafy green vegetables always at your disposal
when you start juicing. You want to make sure that you have a pretty good balance of
fruits and vegetables so when you start juicing you can figure out your recipes for the
week and you’ll know that maybe for three days this week, you’ll be making vegetable
juice, and for two days you’re making fruit juice….and you want to make sure that you
have a balance that works for your diet and your lifestyle. Having a good balance of
vegetable juices to fruit juices.
Leafy Greens
So, we’re going to start with green juices - so make sure you have greens. You want
greens like dandelion greens - which are full of trace minerals, kale, cabbage, lettuces
and celery. Make sure that you incorporate some herbs too. These will add flavor and
nutrition. You can also juice the green tops from beets - say if you buy beets from the
farmer’s market you’ll have the green tops and the root.
So just make sure you have some leafy greens because they are high in minerals. You
can also use wheatgrass if your juicer has the capacity to extract the juice from these
delicate greens. Celery has essential salts and cabbage contains nutrients like vitamin
c, vitamin k and manganese. Cabbage is also high in glucosinolates - the anti
inflammatory and antioxidant compound found in cabbage that are linked to cancer
prevention.
Sub Acid Fruits
Also, make sure that you have sub acid fruits. Sub acid fruits include apples, pears and
grapes are great to juice and add as a base to a smoothie. So if you are making a
smoothie with a fresh juice base, you can juice the sub acid fruits first and then add

them to the blender. Remember, mixing greens with sub acid fruits is one of the most
popular juicing combinations because the bitterness of the greens is tempered by the
subtle sweetness of one or two sub acid fruits when combined.
Acid Fruits
Make sure that you have some acid fruits too. Like oranges, lemons and grapefruit are
all really great when you can find them fresh and seasonal and you can add them as
well to blended drinks or even other raw food recipes. Make sure you have your
greens, sub acid fruits and acid fruits, but you also want to have some root vegetables.
Most of the acid fruits can also contain high amounts of citric, malic and lactic acids
that can be detrimental to tooth enamel so use them sparingly. Oranges however, are
the least harmful to tooth enamel.
Root Vegetables
These will add lots of flavor and lots of nutrients to your juices. Roots like beets and
carrots are really delicious and nutritious options that you can incorporate into your
juicing recipes. When they are in season, they are delicious, but in most places you
can find them all year round. You can also add roots to spice things up including
ginger, turmeric and radishes. These will add spicy heat and abundant nutrition to your
juices as well.
So those are the four must have ingredients to have on hand when beginning a juicing
regimen and will make it very easy for you to make juice everyday and increase your
consumption of plant-based foods. Depending on where you live you can get all these
ingredients at your local food market, CSA or food coop and are great to have around
for juicing or making raw food. Next, we’ll review the four must have ingredients for
making blended drinks!
Ingredients for Making Blended Foods
and Juices
You can start with juices as a base for smoothies. For example, you can use juices, nut
milks, probiotics or herbal tea blends as a base for your daily blended food or
smoothie.
Fresh Juice
Using sub acid or acid juices as a base for smoothies is very common. Juices
including apple juice and orange juice are delicious and contain monosaccharides -
aka simple sugars. These juices are generally sweeter than vegetable juices so just
use them in moderation. You can also make vegetable based smoothies - either sweet
or savory. Adding juices from cucumber, kale and a variety of lettuces can be a great
base for blended green smoothies as well as a juice base for a blended savory soup.

Nut Milks
Using nut milks is a great way to add protein and additional minerals to your daily
blended drinks. Raw nuts and seeds including almonds, brazil nuts and hemp are
great alternatives to dairy based smoothies. Simply soak a handful of nuts like
almonds in purified water for up to 10 hours to release the enzyme inhibitors. Then,
once soaked, strain and rinse them, and add them to your blender with about 10 - 16
ounces of filtered water and a pinch of mineral salt. Blend on a high sped until smooth.
You can strain your nut milk with a nut milk bag or cheesecloth and use the nut flower
separately (either moist or dried in a dehydrator) if you like, or simply leave the fiber in
the milk.
Brazil nuts and hemp seeds do not need to be soaked and can be blended directly into
nut milk. You can also experiment with other nuts and seeds including hazelnuts and
sunflower seeds for a variety of nutrients and healthy fats. The benefit of brazil nuts is
underestimated. These large, fatty nuts contain selenium which is essential to the
health of skin cells, and has been known to help produce thyroxine, an essential
hormone produced by the thyroid.
Coconut water and coconut flesh can also be used as a non-lactose base for raw
soups and smoothies. Coconuts, especially fresh coconuts, contain good fats and lots
of potassium.
Probiotics
The most common probiotics used for smoothies and blended foods are kefir and
yogurt. Both are dairy by-products that have been naturally fermented and contain
living acidophilus and lactobacillus cultures that are well known for keeping the
gastrointestinal system and other harmful bacteria (AND yeast and mold) in check.
Most probiotics also contain B vitamins, Vitamin D, calcium and protein as well and
can make smoothies and soups creamy and highly nutritious. There are also lactose-
free alternatives which can be used as well.
Make sure to do research on manufacturers. If you choose a live probiotic that is NOT
shelf stable, remember it is perishable and needs to be refrigerated. Even some
probiotic capsules require refrigeration – just read the labels. Additionally, there are
shelf stable probiotics that do NOT require refrigeration and can contain billions of
additional probiotic bacterial lactobacillus and acidophilus strains. Many health
professionals recommend a good balance of both.
Lastly, Herbal Tea Blends
Brewing herbal and medicinal teas is another great way to increase the nutrient profile
of your raw foods and drinks. Simply brew the tea beforehand. You can add them after
allowing it to cool or you can add it to your smoothie or blended soup warm. There are
several tea blends you can brew as a base for a smoothie or blended soup.
Either yerba maté or green matcha tea is great as a smoothie base. You can brew your

own herbal tea blend, or you can brew flowers, like calendula, echinacea or hibiscus
to add a tart sweetness to a smoothie. For soups, teas brewed from roots like
dandelion or burdock can add nutrition and dimension to the flavor of your soup.
Once you have your base, you can add fruit, vegetables and other supplements of your
choice. You can make quite a variety of foods with these basics and they are really
delicious and healthful. Now, if you are done drinking and want to start eating, next up
are the four must haves for making raw foods.
Ingredients for Making Raw Foods
We all know nature makes raw food, but you can make gourmet raw foods that your
family will love, that are highly nutritious and look and taste great. The foundation of
making raw food is centered around the following four must have ingredients. You’ll
need to have these foods around to make raw food, sides, soups and desserts that not
only look good, but also taste good.
All by itself, raw food is pretty nutritious and there are many recipes and recipe
books out there as great resources. These next four ingredients help make them
especially delicious. They are easy to acquire, relatively inexpensive and are naturally
abundant in vitamins, minerals, and good fats. Learning how to use them together and
in an appropriate ratio, to mimic cooked food flavors and textures is a big part of
creating raw food. Here they are..
Acid
First you want to make sure you have acid fruits around at all times. Whether you are
making a marinade, dressing or simply making vegetable side dishes, the acid from
lemons, limes, oranges or grapefruit help add tartness and complement the natural
flavors of leafy greens and root vegetables perfectly. Acid from the fruit is really
essential when making vegetable marinades for raw vegetables. Adding some zest
from the peel of acid fruits can also add flavor and dimension to your foods.
Another acid you can keep on hand is apple cider vinegar. ACV is naturally fermented
and is well known for its high levels of acetic acid - which can increase the absorption
of other important nutrients from the foods you eat. Also, apple cider vinegar can add
tartness to raw foods, dressings and patés,
Oils / Fats
Fats are essential because many vitamins consumed require fat in order to be
dissolved and used by the body properly. The most common oil used in raw food
preparation is an unfiltered oil. Generally most people use either organic, first cold
pressed extra virgin olive oil that has some olive sediment at the bottom of the bottle.
Some prefer using coconut oil because of the flavor and also because it is known to be

a more healthy alternative to corn, safflower, canola or sesame oil. Monounsaturated
fats are best when making raw foods.
You also want to have a healthy dose of Omega fatty acids, so keep foods like chia,
flax and sunflower seeds around. Some solid foods that contain good sources of fat
and also add flavors include avocado, olives, coconut and nuts in general.
Salt
The body needs healthy sources of salt to perform essential bodily functions. Real salt,
including pink mineral salt and sea salt, contain trace minerals that help support proper
nerve function and thyroid function. Also, using salt with most vegetables helps
release the water content from the cells of the vegetable. So next time you are making
a raw side of greens, and you add salt, you will see after a few minutes how much
water is released from the cellular wall of the vegetable.
Salt also acts as one of the primary seasonings in raw food. However, many
vegetables contain natural sources of salt, so always add salt in stages and taste as
you go along. You can always add salt, but it is difficult to remove.
Many people enjoy using liquid sources of salt that include Organic Shoyu or Bragg’s
amino acids. Both are fermented soy products so just make sure if you choose to use
these products that they are GMO free.
Spices
Lastly, spices can turn any raw food dish into a culinary explosion of flavor. Most
spices can be found fresh, dried and ground. Having a variety of herbs, both fresh and
dried, can really add dimension to your raw food dishes. Consider having an herb
garden to keep a few commonly used fresh herbs at hand. The most common spices to
have on hand when making raw food include, cayenne pepper, paprika, garlic powder,
cumin, turmeric, coriander, dried basil, dried oregano, cinnamon, nutmeg and
cardamom.
For savory dishes, use a combination of garlic powder, coriander and cayenne pepper.
For ethnic dishes, use a combination of coriander, cumin, turmeric and nutmeg. When
making savory dishes use a hint of sweetness use basil or paprika, and cinnamon or
cardamom for making dessert sweets.
Many spices and herbs contain essential oils that can be beneficial to the body as
well, and many have been used throughout the history of the world for medicinal and
cultural purposes. For example, mint has been used across the world as tea and a
symbol of welcoming in many cultures, and nutritionally mint has been recognized to
have antibacterial properties that freshen breath and ease stomach discomfort. Even
the smell of mint essential oil has been shown to ease the mind.
Using all four ingredients, in some varying flavor ratio, will provide a foundation of
endless creativity when making raw foods. Once you have this down, choosing fixins
and superfoods to add will be second nature…unless you’re not sure which

superfoods to add. So, we’ll get into that next.
Step #8 : The Superfood Dilemma
The “superfood” movement has become the catch all name for many foods. Primarily, it
refers to foods that are fruits, vegetables, roots, seeds or beans and are more
nutritionally dense than the average fruit or vegetable, root, seed or bean. Super foods
have been used over time, and with great success by many yet very few are backed by
long term scientific proof of efficacy. Therein lies the dilemma.
Most super foods fall into two general categories - basic super foods and exotic super
foods. You can find many of the basic super foods at your local grocery store including
- hemp seeds, almonds, kale and pomegranate (when in season). These are foods
with beneficial and abundant vitamin and mineral content and they are widely
available at local health food stores. In recent times, many of these foods have been
celebrated because of their unique nutritional profiles and ability to contribute to
positive outcomes on human health.
Other basic super foods include chia seeds, goji berries and cacao. There have
become basic because they are much more commonly used in health food products
today than ever before. Many of these super foods are available at specialty stores and
many of the healthy food store companies. These foods have become mainstream
superstars because of flavor, quality and increased availability. For example, chia
seeds and cacao beans have been around for centuries, but have only recently
become a common ingredient in many commercially produced foods.
The exotic super foods category includes fruits, roots, beans and sea vegetables
including açai, maca root powder, cacao, Incan berries, lucuma powder, gracilaria, etc.
They are native to many countries, and can be very difficult to find locally. However,
there are many online retailers that warehouse exotic superfood supplements and in
various forms including dehydrated, ground and/or pureed.
Again, it is important to research the sources and origination of the superfood and also
to make sure whatever you purchase is organic. If it isn’t certified organic, you may
want to take the opportunity to contact the manufacturer and ask questions, or simply
choose a different product. The goal is to receive the health benefits, not additional
additives or chemicals. Do as much independent research as possible to avoid
misinformation and scams. Your health is on the line…
Deciding to include super foods into your blended and raw foods diet should be taken
seriously because most of these supplements do not have enough historical or
scientific data to prove efficacy and have not been regulated by the FDA. It is best to
use caution, moderation and common sense. Here's a short list of the most popular
super foods...

1. HEMP SEEDS : Hemp seeds are believed to help reduce the risk of chronic
conditions including cardiovascular disease, hypertension, cancer, arthritis and
diabetes. Other studies have shown that hemp seeds can reduce the stickiness
of blood platelets. Of course, talk to your doctor first.
2. GOJI BERRIES : Goji berries are native to Asia and have been used as
medicinal food for thousands of years. They are a deep-red, dried fruit just
slightly smaller than a raisin. The Goji berry tastes, to some extent like a cross
between a cherry and a cranberry. The polysaccharides are probably the most
vital nutrient in goji berries, most notably the lycium barbarum polysaccharides
(LBP). Research reveals that LBP polysaccharides are exceptional sources of
the fundamental cell sugars important for proper immune function and
intercellular communication.
3. CACAO BEANS, NIBS & POWDER : Raw cacao has powerful antioxidant
properties, contains several natural stimulants, which enhance focus and
concentration, and encourages the production of endorphins, which helps
improve mood.
4. AÇAI BERRY : - The açai berry is native to the Amazon, and is packed with
nutrients, fiber and amino acids. The frozen pulp is very versatile and can be
found in most health food stores.
5. CHIA SEEDS : Part of the lamiaceae family – aka the mint family, Salvia
Hispanica is native to Mexico and Guatemala. It became a huge sensation
starting in the 1970’s but is now known to the world as a superfood contaning
amino acids and omega 3 fatty acids. In order to receive the amazing benefits, it
is best consumed in food or drink and sprouted (soaked in water).
Using super foods is a personal choice, and many people have experienced positive
health outcomes using superfoods. Just remember to use caution, research with
reliable sources and stay informed. Finally, there's been a lot of talk about consuming
probiotics and good gut health…so let’s get into that next.
Step #9 : Put These In Your Gut!
If you’ve ever taken prescription antibiotics to help fight an infection, or you’ve used
antibacterial hand sanitizer or soap then you might be convinced that bacteria are bad
for you. Actually, there are sever bacterial strains that are good for your gut and
promote good health. The problem is, prescription antibiotics not only kill the bacteria
causing the sickness in the first place, but they can also kill the naturally forming
bacteria the body needs to have good digestion and strong immunity.
To have and keep these healthy bacteria in your body, it is best to consume cultured or
fermented foods that contain probiotics. Fermented foods have been exposed to
bacteria that have the right conditions to grow and eat the sugars from the foods being
fermented. In turn, the bacteria helps break down certain nutrients in the food and
improves the digestion as well as gives the body a healthy amount of enzymes and

probiotic “good” bacteria.
Probiotics In General
These friendly living microorganisms, (aka acidophilus, lactobacillus and
bifidobacterium) are found in all fermented foods that have not been exposed to heat
above 122°F. All fermented foods must be started with a Symbiotic Culture Of Bacteria
and Yeast (SCOBY) and are really amazing and fun to experiment with to boost the
nutritional impact of the seasons harvest. You do have to use caution…these are
bacteria after all.
Probiotics are essential to maintaining intestinal health, can help reduce adrenal
fatigue (caused by stress which most of us have daily) and they provide naturally
occurring enzymes and amino acids to not only boost your immunity but boost your
libido too. (Win/Win) All probiotics are rich in B vitamins (B6, B12) vitamin D, and the
co-enzyme Boitin (aka Vitamin H) – which is responsible for the electrical activity of the
Heart.
Probiotic Drinks
Kefir is a fermented milk beverage made with whole cow, goat or sheep’s milk with
kefir grains. There is also a way to make a non-lactose kefir from coconut water or
plain water with sugar by using water kefir grains. Both lactose and water kefir grains
are classified as a S.C.O.B.Y. (symbiotic culture of bacteria and yeast). Kefir is known
to contain the family of B vitamins, protein, calcium and folic acid and it tastes similar to
yogurt. Kefir can contain several different strains of lactic acid bacteria also known as
lactobacillus – friendly digestive bacteria.
In recent years, studies have proven that these “friendly” probiotic bacteria are useful
for maintaining urogenital, intestinal and colon health. Probiotics help restore the
delicate balance of microflora and regulate our intestinal pH levels – making them
more neutral and they are vital to the proper development of the immune system. The
cells in the digestive tract are connected to immune system, so the theory is that if one
can positively alter the microorganisms in the intestinal tract, then one can positively
affect the immune system’s defenses. In fact, the effects of certain probiotics have been
widely celebrated for playing a role in the prevention of carcinogenesis.
A scientist in the late 1800′s, Elie Metchnikoff theorized that “aging is caused by toxic
bacteria in the gut and that lactic acid could prolong life”. Health begins in the gut.
Kombucha
This raw, fermented probiotic drink is commonly brewed from black and green tea,
cane sugar, the scoby and time. It is dairy-free, has a “vinegary” taste and can contain
alcohol content, so read the labels and find a flavor that works for you. Kombucha is a
non-dairy alternative to milk kefir and yogurt and is naturally effervescent. You can find
kombucha at most health food stores – Kombucha has become THE rockstar of raw
fermented foods that is convenient and nutritious.
Fermented Foods

Many foods can be fermented safely and are also very delicious. Some of the most
popular foods that ferment well include cucumbers, cabbage, root vegetables, miso
and tomatoes. Pickles and raw kraut are becoming more widely available at
mainstream health food stores and most people can easily find organic miso. During
the summer harvest of tomatoes, it is popular to make fermented salsa that starts with
fresh, organic tomatoes, spices, herbs, onions, garlic and whey or water kefir.
Kraut & Fermented Salsa
During the summer tomato harvest, it is fun to make fresh fermented salsa. Use
tomatoes, onions, garlic, peppers, herbs, salt and a “scoby” starter like whey (from your
milk kefir) or actual water kefir. Left to breathe, but gently covered for a day or two will
provide an all natural probiotic fermented food that is delicious and nutritious. During
the fall cabbage harvest, it is fun to make fermented kraut. You can add herbs, dried
fruit and sea vegetables to add flavor. Though you must always add salt because it is
essential to keeping any bad bacteria from growing and spoiling the entire batch.
So to sum it up, probiotics that come from food sources are more readily bioavailable
than when they come from a supplement. Taking probiotics can reduce your risk of
catching colds and getting sick and can reduce the risk of yeast imbalance. You can
easily add these foods and beverages to your daily regimen for nutritional support
because you can find them at most grocery stores. In addition to purchasing
commercially manufactured probiotics, you can also make many of them right at home.
You will need to purchase a scoby locally to start your first batch.
Lastly, and most importantly, before you have prepped your kitchen and gotten
organized, or acquired your tools, and sourced your local produce it is imperative to
understand the landscape of genetically modified foods. So that’s what we’ll explore
next.
Step #10 : Know Your GMO's
What the heck are GMOs anyway?
GMOs, or “genetically modified organisms,” are plants and/or animals that have been
genetically engineered or cross bred with the DNA from bacteria, viruses or other
plants and animals. This very unconventional and unorthodox combining of genes
from different species does not occur in nature or in traditional crossbreeding. Another
quandary is, a handful of companies even own legal patents on a variety of food
producing seeds which makes growing certain crops commercially, for many farmers,
a legal issue.
Virtually all commercial GMOs are engineered to withstand direct application of
several chemical herbicide products and/or to produce an insecticide. Despite industry
promises, hardly any of the GMO traits currently on the market offer increased yield,
enhanced nutrition, drought tolerance, or any other consumer benefit. Sadly, a growing
body of evidence connects GMOs with health problems, environmental damage and

violation of farmers’ and consumers’ rights.
Have GMO’s been proven safe?
In the U.S., the government has approved GMOs based on a variety of studies
conducted by the very same corporations that create and lobby for them and also profit
from their sale - to the tune of over $300 billion dollars. Most developed nations do not
consider GMOs to be safe. In over 60 countries around the world, there are significant
restrictions or outright bans on the production and sale of genetically modified foods.
Are GMOs labeled?
Unfortunately, even though polls reveal that a significant majority of Americans want to
be informed about whether the food they’re purchasing contains GMOs, the powerful
biotech lobby has succeeded in keeping this information from the public. Several
states and corporations have lobbied against consumer labeling, causing confusion
about the long and short term risks of consuming GMO foods.
How common are GMOs?
In the U.S., genetically modified ingredients are in as much as 80% of conventional
processed food. The most common genetically modified foods you’ll find when making
raw foods are…
ALFALFA - As the fourth largest crop grown in America it is primarily used to feed
livestock and is perhaps the most popular sprout of all time. It has been known to
cause digestive disorders in cows and pesticides can show up in dairy by products.
Use caution when purchasing seeds for home sprouting. Make sure to buy organic
sprouts and organic alfalfa seeds.
SOYBEAN- At least 92% of soy in America is genetically modified. The US is the
largest producer of genetically modified soy with other global producers including
Argentina, Brazil and China. Soy is used to produce other food ingredients and
additives including lecithin, which is a commonly used emulsifier in processed foods.
SQUASH - There are several thousand acres of squash and zucchinis that have been
bioengineered to be resistant to viruses.
PAPAYA - Almost 75% of the Hawaiian papaya crop is genetically modified to
withstand the effects of the papaya “ringspot” virus.
CORN - This is the number one crop grown in the US, and is at least 85 percent
genetically modified (mutated) to contain foreign (non corn) DNA, other bacteria and
several pesticides. It is commonly used as a primary feedstock in confined animal
feeding operations across the country. It can be found in almost all processed foods on
the market.
So it stands to reason that when considering juicing or raw foods, you should always
consider buying organic first. If you can’t find what you need, buy conventionally grown
foods that have not been yet exploited by genetic modification or buy foods that have

not been exposed to high levels of toxic chemicals and pesticides.
Thanks to the Environmental Working Group, the top foods that are categorized as
safe to eat, and have been conventionally grown are known as the “Clean 15”. Here
they are…
1. Onions
2. Avocados
3. Sweet corn
4. Pineapples
5. Mango
6. Sweet peas
7. Asparagus
8. Kiwi Fruit
9. Cabbage
10. Eggplant
11. Cantaloupe
12. Watermelon
13. Grapefruit
14. Sweet Potatoes
15. Sweet Onions
On the flip side, you’ll want to buy the following foods on the “Dirty Dozen” list
below organically grown!
1. Celery
2. Peaches
3. Strawberries
4. Apples
5. Domestic Blueberries
6. Nectarines
7. Sweet Bell Peppers
8. Spinach, Kale and Collard Greens
9. Cherries
10. Potatoes
11. Imported Grapes
12. Lettuce
CONCLUSION
Lastly, for many, juicing and eating raw food is rooted in values and principle. Eating
organic, non-gmo foods sourced locally is good practice - for health and commerce.
Get to know your food producers and learn the facts about your food.
When choosing to add juices and raw foods to your meals, make sure you know your

why. Understand why you want to make this change in your life. For many, adding a
health habit is a life or death decision, but it doesn’t have to be…you can take control
of your health and use these 10 steps to prepare your kitchen, your mind and your
body to achieve your health and nutrition goals.
Keep yourself on track by starting a library of digital recipe books that can easily help
get the creative juices flowing to create new sides, soups, salads, dressings and
desserts to keep healthy as a lifestyle. Good luck and good health!
Keith Johnson
myhealth@cheapvitamindeals.com

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