The Raw Foods Evolution

Monday, February 14, 2005

Protein Rich Foods and Chocolate recipes

Dear Raw Food Enthusiast,

Table of Contents:

1.0 Welcome Notes- The Best Week Ever!
2.0 This Week's Featured Article:
"The Top 10 Protein Rich Foods On the Planet"
Copyright 2005 by
By Michael Snyder
3.0 This Week's Featured Recipes:
Chocolate Brownies, Amazing "Chocolate" Truffles, Chocolate Pudding

1.0 Welcome Notes--

Hey Michael,

I have had an incredible week! I celebrated my birthday on Tuesday (I've traveled around the sun 28 times!) My friends prepared the best raw birthday cake Ever! Unfortunately, they didn't write down the recipe so I'm unable share it with you.

On Wednesday, Victoria and Igor Boutenko came to visit. They prepared us a delicious gourmet dinner and Victoria gave a very inspiring presentation on the topic of "Inspiration".

Victoria shared with us her green smoothie recipes. She is eating the green smoothies every day and has experienced many improvements to her health. I feel that a fruit smoothie isn't complete unless it contains a generous serving of leafy greens and celery.

Have you heard about the green smoothie?

Click here to read Victoria's latest newsletter, and here is the Ode to Green Smoothies article


2.0 This Weeks Featured Article:

"The Top 10 Protein Rich Foods on the Planet"
Copyright 2005 by
By Michael Snyder

One of the biggest concerns about the vegan raw and living foods diet is protein. This diet contains the most protein rich foods in the world. When protein is consumed it is broken down into 22 different amino acids. Depending on whom you ask, there are 8 or 10 essential amino acids that must be found in food.

There are many vegan foods that supply every amino acid in an easy to digest form. Many raw foods, such as ripe fruit and sprouts, are already broken down into amino acids. Consuming a good variety of foods will supply you with more than enough protein.

A daily consumption of twenty to forty grams of protein is appropriate for most people. Generally, this should make up between 10% to 40% of your daily calorie intake. Track your percentages with the free software on one of these two sites to find out where your current diet stands:

Fit Day
Nutrition Analysis Tools and System

There is more than enough protein available in fruits, leafy greens, and vegetables to satisfy your body's needs. Sweet fruit averages 6% to 8% protein, and vegetables/leafy greens average 50% of calories from protein. Dr. Gabriel Cousens estimates that cooking destroys 50% of the protein found in food.

Two of the essential amino acids, tryptophan and lysine, are destroyed at temperatures above approximately 110 degrees Fahrenheit according to Dr. John Ray, the founder of Body Electronics.

(Note: I have been practicing body electronics with spectacular results for the past three years.)

While every food contains protein, there are a few that contain remarkably high levels of amino acids. These are the top 10 protein rich foods on Earth.

1. Algae by weight have significantly more protein than any other plant on earth. It is over 50% protein by weight and is completely digestible. There's no other food that comes close this level of protein. The three types of raw algae are spirulina, chlorella, and Aphanizomenon flos-aquae (AFA) blue- green algae from Klamath Lake, Oregon. These algae contain 20 amino acids.

2. Bee Pollen is a food that is already broken down into the individual amino acids. It contains almost all the essential components needed to sustain life. It is 40% protein and rich in minerals and vitamins. It contains 21 amino acids per serving. Bee pollen is one of the best food sources of the nutrient lecithin.

3. Hemp seeds are around 35% protein and contain every essential amino acid. They
contain 19 of the amino acids, along with many trace minerals and essential fats.

4. One of my favorite sources of protein is a pate made from nuts and seeds. This
is an incredibly delicious, nutritious, and easy to prepare food which requires
a food processor. A large supply can be made at the beginning of the week and it
will store well in the refrigerator for up to a week. They make quick meals when
you add it to a pre-made salad.

By combining different nuts and seeds, you will create a pate that contains all 22 amino acids. Some of the most popular pate ingredients include brazil nuts, pine nuts, macadamia nuts, almonds,`walnuts, pumpkin seeds, sunflower seeds, lemon juice, cayenne pepper, garlic, celery, carrot, red bell pepper, basil, dill, and parsley.

5. Goji Berries are one of the most nutrient dense foods on earth. The goji
berry is a deep-red, dried fruit similar to a raisin. They contain 18 amino acids,
along with 21 trace minerals and numerous vitamins.

Note: What are the other 5 best protein foods?

You'll find them in my eBook The Health Evolution: The Ultimate Guide to the Raw Foods Diet.


3.0 This Weeks Featured Recipes

I will share with you two of my favorite chocolate recipes. The first is made with raw cacao beans, and the next two are made with raw carob powder. These are`big hits at potlucks!

The first recipe is from Philip Madeley,`the manager at the Tree of Life`Rejuvenation Center.

Chocolate Brownies

This recipe is classified as phase 2 in the book "Rainbow Green Live Food Cuisine".

-4 C unsoaked pecans
-4 C unsoaked brazil nuts
3 t Celtic Sea Salt or Himalayan Salt
1 and (1/4) C blended cacao beans
(3/4) C raw carob
2 C soaked raisins pureed
6 T agave nectar
(1/2) C melted coconut oil.

Blend pecans to a fine meal and place them in a bowl. Blend the brazil nuts to
a fine meal and combine with the pecans.

To blend nuts, use a food processor or high powered blender. To blend cacao
beans, a coffee grinder works well.

If you want your brownies with chunks, leave some nuts slightly chunkier. Add
the salt, blended cacao beans and carob to the nuts and mix until well incorporated.

Mix pureed raisins thoroughly into the dry nut mix. Add your agave nectar and coconut oil into the brownie mix and work through with your hands.

Place the brownie mix in a 9 x 13" glass fish and pat down evenly. Sprinkle with
cacao powder and refrigerate.

Optional additional ingredients:
Orange zest
Almond extract
Desiccated coconut

For Mexican brownies add 3 t cinnamon and a pinch of cayenne.

This is from the upcoming book. "Rainbow Green Live Food Cuisine - Volume 1 Recipes".


Amazing Truffles

This recipe is found in the book "Eating Without Heating: Favorite Recipes from
Teens Who Love Raw Food" by Sergei & Valya Boutenko

1 cup raw unsoaked walnuts
1/2 cup of your favorite pitted dates
1/4 cup young coconut water
4 tablespoons of raw carob

Blend the walnuts in a food processor until they start to stick together and
climb up the walls, which takes about 3 to 5 minutes. Next, add dates and
process until smooth. Mix in the carob and coconut water.

Shape the mixture into small balls and roll them in carob, hemp seeds, sesame
seeds, coconut flakes, or decorate with your favorite fruit.

Makes 16 to 20 truffles.


This is the first raw recipe I made! It was created by Dr. Doug Graham and is found on the Living Nutrition magazine website.

Could It Be Chocolate Pudding
by Dr. Douglas Graham, President of Healthful Living International, The Worlds Premier Natural Hygiene Organization


- 12 dates
- 12 black mission figs
- 1 quart of purified water.
-(More or less may be needed depending on the dryness of your fruit. Start with slightly less.)
-Add one teaspoon of raw carob powder.

Chill and serve in in pudding glasses.


Have a Great day everyone!

Mike Snyder

P.S. Do you know someone that could benefit from raw foods? Please feel free to share this blog with your colleagues and friends.
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