Description
Mediterranean cuisine fits a raw vegan diet very well, since much of the cuisine uses vegetables such as cucumbers, tomatoes, lentils, chickpeas, onions, and fresh herbs like parsley, mint, and dill. It focuses on fresh ingredients with spices such as cumin that help with digestion. Simple substitutions such as coconut or cauliflower instead of rice, and sprouting legumes instead of cooking them, make Mediterranean dishes very straightforward to create as living foods versions.
When sprouting the garbanzo beans or lentils for some of the dishes, soak them overnight in filtered water using either a bowl or a mason jar, then drain off the water and rinse them thoroughly once or twice a day. Using a colander, strainer, or nut milk bag during the sprouting process will allow airflow around the sprouts. Sprouts should be allowed to dry out between rinses, and placed in a light-filled area free of dust. A small tail will appear from the sprout after 2 days, and it is best to use them between 2-5 days of sprouting for optimal amino acid levels.
When selecting ingredients for the meals, choose organic whenever possible, or use the best available if organic is too expensive. Many of the spices in Mediterranean cuisine serve to elevate the existing flavors rather than replace them, and organic produce will deliver the highest level of nutrition and taste.
Himalayan salt and olive oil are often heavily used in raw vegan Mediterranean dishes, but the recipes in this book intentionally leave these out in order to allow the more subtle flavors to come through. I suggest trying the recipes first without adding either salt or oil, and using additional cumin, onion, garlic, coriander, parsley, mint, and/or dill instead. Adding sun dried olives or avocado to the hummus or fattoush salad is also a great way to enhance the dish as well without using processed oil.
Growing your own herbs is a rewarding experience, and some plants such as mint can be wildcrafted fairly easily in many areas of the world. It only takes a small amount of window space to grow a variety of spices like parsley, cilantro, and dill, which can be expensive and hard to find fresh in markets. Tomatoes and cucumbers can also be grown in a small bucket or planter, and provide an excellent way to save money while getting the best possible flavor. These recipes will taste much better if the source of the ingredients is local, fresh, and organic, and even more so if grown in your own home!
