These foods are nutrient-rich and/or contain unique health-promoting properties. (Yes, you still lose some of the nutrients. The trade off: some other nutrients are made available through the cooking process.)
9 COOKED FOODS TO EAT ON A HIGH RAW DIET
1. Sweet Potatoes and Yams: Garnet, Jewel, and Beauregard “yams;” Japanese and Okinawan sweet potatoes; white, purple, and yellow yams . . .
2. Cruciferous Leafy Greens: kale, collards, mustards, and turnip greens . . .
3. Homemade Vegetable Soup: tons of veggies lightly cooked in a low-sodium veggie broth and/or fresh carrot/tomato juice
4. Other Cruciferous Veggies: cabbage, Brussels sprouts, broccoli, broccolini, cauliflower, Chinese cabbage, bok choy . . .
5. Tomato Sauce: Make your own or buy a sauce with no salt or sugar added, preferably in a glass jar. Pour it on raw or cooked veggies.
6. Beans: kidney, black, azuki, kidney, cannellini, white northern . . .
7. Onions: yellow, white, red, shallots, leeks, green, vidalia . . . (For those who can’t tolerate raw onions, sauteed onions can be a good alternative.)
8. Mushrooms: portobello, chanterelle, oyster, shiitake, cremini . . . (White button are the least nutritious.)
9. Quinoa: a protein-rich seed/grain, high in antioxidants, with anti-inflammatory properties
Note: If you’re choosing an oil to cook with, nothing beats coconut oil. Your body will easily burn it as fuel. It also has a higher smoke point than most oils. Save the olive oil to drizzle on your salad, and try coconut oil for cooking.
Also, be aware that browning foods causes the formation of acrylamide, a cancer-causing chemical. It’s not clear how much acrylamide you’d have to consume before it became a problem, but it’s something to keep in mind when roasting or sauteing vegetables.
Live the difference!