I’m no expert on raw foods. I like things like roasted root vegetables, sautéed greens, and a good hot soup on a cold winter day. But on sweltering summer days, the last place I want to be is in a steamy kitchen. And given the abundance of the seasons’ farmer’s market offerings – lush, leafy greens, voluptuous tomatoes, crisp peppers and cucumbers, basil by the fragrant armful – you can make many a fine meal, without going near your stove on scorching days.

Based mainly on the idea that cooking destroys essential enzymes and nutrients in foods, the raw diet is made up of unprocessed, organic, animal-free foods – mostly raw and dried fruits, vegetables, nuts, seeds and oil. It’s said to heal chronic health conditions like allergies, arthritis, eczema and other troubling disorders, and help prevent more serious illnesses. The raw foods diet is also more environmentally friendly, since less packaging is involved, and it’s easier to eat regionally and seasonally.

As compelling as the advantages of eating raw, as alluring as the abundance of seasonal greens, most of us can’t subsist on salads drizzled with oil and vinegar. My raw-food friends and acquaintances over the years have shared their secrets for preparing substantial uncooked fare that’s as satisfying as the heated equivalent. Indeed, after Brigitte Mars, longtime friend and local raw-foods genius, made me a raw BLT (the bacon was smoked strips of coconut, the bread was made from dehydrated flax), I almost would have sworn it was the real thing.

It’s true that every time I’ve gone mostly raw, I’ve felt better. But I struggle with 100-percent raw; the best I can do on most days is 80 percent, a ratio that works for me. It doesn’t have to be an all-or-nothing proposition. Try adding more uncooked foods to your diet. You may end up at 90-10, or 50-50 may work for you. Either way, you’ll eat a lot of fresh, seasonal fruits and vegetables. Which is never a bad thing.

Recipes

Sun-Dried Tomato-Basil Sauce
Makes about 3 cups
2 medium vine-ripened tomatoes, quartered
1 cup sun-dried tomatoes, soaked 1 hour
2 small garlic cloves
1/2 cup fresh basil leaves
2 teaspoons fresh oregano leaves
2 tablespoons extra-virgin olive oil (optional)
? Drain sun-dried tomatoes, squeezing out excess water. Combine soaked sun-dried tomatoes, fresh tomatoes, garlic, basil and oregano in a food processor. Process for 45 seconds. Stir in olive oil (if desired) and pulse for 5 seconds. Season with sea salt and freshly ground black pepper.

Avocado-Corn Soup
Serves 4
4 medium ears corn
1 cup almond milk*
1 medium avocado, cubed
3 small scallions, very thinly sliced
1/4 cup fresh cilantro, chopped
Fresh cilantro sprigs for garnish
Edible flowers for garnish
Cut kernels off cob; set aside 1/2 cup of kernels. In a food processor, combine remaining corn kernels, almond milk and avocado. Puree until smooth. Stir in scallions, cilantro and reserved corn kernels. Season with sea salt and freshly ground black pepper, garnish with cilantro sprigs and edible flowers, and serve.

*To make almond milk, soak 1 cup almonds overnight; drain and rinse. In a food processor, combine with 3 cups filtered water. Process until very smooth, about 3 to 4 minutes. Strain through cheesecloth into a clean jar; store, covered, in refrigerator for 3 to 5 days.

Pasta Primarawva
2 yellow squash
1/2 cup sun-dried tomatoes, soaked for 2 hours
3 tablespoons extra-virgin olive oil
1 tomato, chopped
1/2 cup sun-cured olives, pitted
1/4 cup fresh basil
1/4 cup fresh parsley
1/4 cup pine nuts
1/2 teaspoon Celtic salt
Slice the squash into long, thin noodles, or use a Spiralizer to “spiralize” it; set it aside. Combine the remaining ingredients in a food processor and pulse until well-blended but still chunky. Toss the sauce with the squash noodles and serve.
Courtesy of Brigitte Mars, Rawsome! (Basic Health Publications, 2004)

Spring Green Rolls
Makes 8 rolls
8 collard green leaves, washed, stems removed and discarded, and leaves cut in half lengthwise
2 avocados, pitted, peeled, and finely chopped
1 cup shredded carrots
1 cup chopped red pepper
1 cup almond butter
1/2 cup chopped fresh cilantro
1/2 cup chopped fresh basil
Lay the collard leaf halves on plate. In a medium-sized bowl, combine the remaining ingredients and mix well. Place a large spoonful of the mixture on the end of each leaf, taking care to divide the mixture evenly among the leaves. Roll up each leaf around its filling and serve. Courtesy of Brigitte Mars, Rawsome! (Basic Health Publications, 2004)

Raw Pad Thai
Makes 4 servings
3 cups shredded purple cabbage
2 large carrots, julienned
1 bunch cilantro, chopped finely
1 large zucchini, julienned
Meat of 3 young coconuts, sliced into long, thin strips like noodles
1 cup of Amazing Raw “Peanut” Sauce (recipe follows)
1/2 cup chopped raw cashews
Mix the cabbage, carrots, cilantro, zucchini, and coconut strips in a large bowl and toss. Serve this mixture topped with 2 to 3 tablespoons of the sauce and a sprinkling of cashews.

Amazing Raw “Peanut” Sauce
Makes 2 cups
1 cup raw almond butter
2 tablespoons fresh ginger, whole or chopped
4 tablespoons fresh lemon juice
1/4 cup pure maple syrup
3 tablespoons Nama Shoyu soy sauce
4 teaspoons sesame oil
2 to 3 cloves garlic
1/2 serrano or jalapeno chili
? Blend all ingredients at high speed until smooth. Serve over Raw Pad Thai or use as a dipping sauce.
Raw Pad Thai and Raw “Peanut” sauce recipes courtesy of Natalia Rose, The Raw Food Detox Diet (Regan Books, 2005)

Lisa Turner is a chef and food writer in Boulder. She also teaches cooking and nutrition classes at Bauman College, and offers catering and nutrition consulting. Visit TheHealthyGourmet.net or InspiredEating.com for more details.