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Raw And Superfoods

Raw And Superfoods
Heather Nicholds

Eating your fruits and veggies raw is a fantastic way to get more nutrients, but it can get boring if you don’t have a few tricks up your sleeve. I find working with raw food a perfect opportunity to challenge my creativity, and it improves my cooking overall. I’ll also show you some fantastic superfoods, and how to use them, as well as how to make your own sprouts!

Class Notes

Full Class Notes PDF
(including recipes)

Cheat Sheet

Tutorial Video: Raw Vegetable Techniques

This recipe is a demonstration of 3 different raw vegetable techniques, along with a creamy avocado dressing to coat the raw kale with flavor.

Tutorial Video

Recipes and Class Videos

Class 1: Asian Peanut Sauce on Massaged Kale

This class, we’re going to get into one of my favorite raw techniques – massaging kale. Cause let’s be honest – when kale is freshly picked, it’s pretty tough and bitter. Much as I love it, I admit that. This technique makes it soft, moist and delicious, and putting it with a salty dressing is perfection.

Grocery List & Class Prep Notes
Class Video & Recipe

Class 2: Raspberry Ice Cream

Banana-based ice cream is one of the easiest – and surprisingly most delicious – ways to make vegan ice cream. Honestly – it sounds really simple, but it’s amazing! I’ve had people not realize it wasn’t real ice cream.

Grocery List & Class Prep Notes
Class Video & Recipe

Class 3: Jicama With Avocado-Mint Sauce

This class is about taking a veggie you maybe wouldn’t normally eat raw, softening it by grating and wilting it, and making it completely delicious with a really flavorful and rich raw sauce.

Grocery List & Class Prep Notes
Class Video & Recipe


Raw food is where I find my creativity challenged. So this month’s assignment is for you to do that – find a raw veggie that you don’t find particularly delicious and use the techniques I showed you to make it into a delicious meal. You can use the same foods as in the recipes, or try something new – but let me know what you managed to transform about the food to make it tasty for yourself.

Then snap a shot and submit it to the Facebook group! You can also submit any of the raw dishes you made this month – I’d love to see what you’re up to!