The information and recipes in this section focus on raw food. There are differences in the nutritional value of a food consumed raw or cooked. For some people, these differences are subtle, but for others, the differences can be huge.  Raw food is food that has not been structurally altered by heat.  Raw food includes both plant-derived food (vegetables, fruits, nuts, seeds and sprouts) and animal-derived food (eggs, dairy, seafood and meats).

Cooked food (including pasteurized food) are structurally altered, with effects ranging from mild to drastic. The effect of heat has both an upside and a downside. In addition to sterilization, cooking can make food more digestible and more palatable. But cooking also reduces the nutritional value of food and can make some food less digestible and cause toxins to form in some food.

Practically speaking, most people do well eating both raw and cooked food. For some people, eating all or almost all raw food enhances their health in ways unlike anything seen when people eat all, or almost all, of their food cooked. Use the recipes in this section to try raw food to see if the nutrition from raw products has more value for you.


• Eating raw or under-cooked meat, poultry, eggs, or seafood poses a health risk to everyone, but especially to the elderly, young children under age 4, pregnant women and other highly susceptible individuals with compromised immune systems. The cooking of such animal foods reduces the risk of illness. 

• There is a risk associated with consuming raw or under-cooked food such as meat, poultry, or seafood products. If you have chronic illness of the liver, stomach, blood, or have immune disorders, you are at greater risk of illness from raw food and should eat such food fully cooked. If unsure, consult your physician. 

Nutrition - December 2016



Dr. Lina Garcia discusses the nutritional benefits of raw fats found in avocado, raw butter and raw egg. Eating raw is easy, healthy, and absolutely delicious!