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(FREE) Weekly Raw Food Staples – with fresh produce

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Weekly Raw Food Staples – with fresh produce

Learning how to be prepared and how to take care of your produce will not only save time but money.  The sooner you get used to shopping for raw staples, the easier sticking to a raw diet becomes.  Keep in mind that fresh, living foods naturally perish more quickly than cooked or processed ones, so shop for produce often and conservatively to avoid spoilage.

How to take care of Raw Fresh Produce

Produce Weekly Staples…

  • Shop at least once a week for fresh produce if possible.
  • Aim to buy organics if available and affordable.
  • Price compare ingredients you use frequently.  Check your local co-ops, grocery stores, Costco, farmer’s markets.
  • Create a master list according to the store (s) you shop at.
  • Side note; Don’t be afraid of frozen food. Good quality, organic frozen veggies are a cost-saving alternative when you can’t shop seasonally.  Do the best you can with what is presented to you.
  • Handle with Care.  It’s always best to eat any kind of produce as quickly as possible after purchasing as flavors and nutrients start to degrade the moment something is picked.

Basic Ideas on how to use your produce (but not limited to):

  • Avocados – Use it alone, in salads, also used for chocolate pudding and in smoothies to make them extra creamy and nutritional.
  • Apples – Great for snacking, slice up in salads and juicing.
  • Arugula, leafy greens – A salad favorite.
  • Bananas – Eat for a snack, freeze and use in smoothies or blend for a soft serve ice cream!
  • Greens – Kale, Chard, Collard Greens, fresh herbs – used mainly for juicing and sometimes salads.
  • Carrots – Juice them and use the pulp to make cookies/breads! Shred into salads, and use for snacking.
  • Ginger – This is a wonderful flavor for dressings and a nice touch in juices.
  • Berries – Used in smoothies, salads, jams and desserts and for just general snacking.
  • Hot Peppers – Have jalapeño, serranos, Thai and other chiles or peppers on hand to chop up for salads or add to the blender for spicy dressings.

Know your fridge!

  • COLD ZONE  – The ‘cold zone’ is the coldest spot in the refrigerator, and is on the bottom shelves.
  • MODERATE ZONE  – The ‘moderate zone’ is the middle shelves, toward the front.
  • HUMID ZONE  – The ‘humid zone’ is the crisper drawer, which is used to keep a humid environment that helps keep produce with high water content fresher though can hasten spoilage if the humidity gets too high.
  • “WARM” ZONE – The shelves on the door is the warmest area of your refrigerator.
  • Do not put too much food in the refrigerator. If it is loaded to the point that there is no space between the items, air cannot circulate and this affects the temperature distribution.

How to take care of Raw Fresh Produce from Nouveau Raw Recipes

Freezing Fruit

  • Frozen fruit is wonderful to use raw cheesecakes.
  • Frozen fruit is perfect for smoothie making. Lay fruit single layer on cookie sheets and freeze. Once frozen remove and add to freezer safe baggies or containers.
  • Why use frozen fruit?
    • Creates a thicker texture in a smoothie.
    • Adds a natural sweetener.
    • Great way to enjoy seasonal fruit.

Morning smoothie idea:

  • Purchase green produce bags.  Have at least 7 on hand for this idea.
    • On Sunday prepare 7 smoothie bags; one for each day.
    • In each bag place as many fruits and veggies, you want to use in each morning smoothie.  So for example; Monday – 3 cups of spinach, 2 carrots, 1 apple.  Tuesday: 3 cups of kale, 1 cucumber, 1 apple.  These are just to give you the ideas.  You can add dry goods to the smoothie later, such as protein powders, sweeteners, etc (if desired).
    • Come morning, open the fridge and pull out your smoothie goodie bag.  Blend, serve and enjoy!
  • Make a non-dairy yogurt and blend with frozen or fresh fruit for a fulfilling snack or breakfast.

Pre-made salad bowl:

  • Take a variety of veggies; cauliflower, broccoli, carrots, cabbage, radishes, etc. and process them through your shredding blade in your food processor.
  • Pour into a large bowl with a lid or a large green produce storage bag.  Place in fridge.
  • Each day for one or as many of your meals as desired, line your plate with leafy greens and scoop out a few handfuls of your pre-cut veggies.   Top with a dressing and eat!

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17 thoughts on “(FREE) Weekly Raw Food Staples – with fresh produce

  1. Annie says:

    Some wonderful tips here. Many were new information for me. I just love the idea of bagging up your weeks worth of green drink or smoothie ingredients after shopping, and seems like it would be a real space saver. I have a too small side by side, refrigerator, and the arrangement of food in there is a never ending challenge :-) Thanks as always!

  2. Gabrielle says:

    This is just the information I needed. Now I can plan my week with more raw delights. There is a great app I found called “Still Tasty”. It has a timer that tells you when you should use produce. It even has a shopping list. Think you might like it. Thanks Amie Sue.

    • amie-sue says:

      Hi Gabrielle!
      That sounds like a great app and one can never have to many apps. haha I will check it out. Thanks for the suggestion.

  3. Kee says:

    Being new to the Raw lifestyle, I definitely need tips on storing fresh produce….thanks, this really helps!

  4. katykins says:

    Thank you so much! I just found your website and
    I appreciate your time and effort in delivering all these wonderful wisdoms.
    Your tips are brilliant!
    I look forward to preparing & eating.

  5. Gloria says:

    May I see a picture of how you organize your side by side refrigerator?

  6. Naomi says:

    I also have a side by side and same challenges. Can I get a look at your tote picture too?

    • amie-sue says:

      Hello dear Naomi… I think I have lost that photo. I have tried looking through my thousands of food pictures that I have taken over the years. Unfortunately, a few years ago my photo program caught some bug and I lost a bunch of photos. I couldn’t tell then as to which ones, but I discover it when I go looking for a particular photo. I will keep looking and keep you posted. Or, I will just take a new picture of my currant fridge. Many blessings, amie sue

  7. Grandma Shelley says:

    Yes, the more I see of your site Amie-Sue, the more I see that this is undoubtedly best raw site info I’ve EVER seen–so much info all in one site–thanks for all that you do and may God continue to bless.

    • amie-sue says:

      Oh thank you Grandma Shelley…. doing my best to share my passion. Thank you for taking time out in your day to share such kind words. They warm my soul. :) Blessings, amie sue

  8. Nicole says:

    I really like the idea about chopping up and storing vegees….cool. Your a gem, thank you!

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