24 Hours Raw

GO RAW
FOR A DAY!
24 hours to see and feel the difference

KAREN KNOWLER
THE WORLDS
Copyright 2010 Karen Knowler. All Rights Reserved.
RAW FOOD
COACH
www.TheRawFoodCoach.com
GO RAW FOR A DAY! 24 HOURS TO SEE & FEEL THE DIFFERENCE
Karen Knowler asserts her right to be identified as the author of this work in accordance
with the Copyright, Designs and Patents Act 1988 as amended from time to time.
All rights reserved. No part of this publication may be reproduced, stored in a retrieval system,
or transmitted in any form or by any means, electronic, mechanical, photocopying, recording or
otherwise, without prior permission of the author.
Copyright Karen Knowler 2010
Chittering, Cambridgeshire, UK
First published in Great Britain by Karen Knowler, The Raw Food Coach in 2010.
This (first) edition published in June 2010 by Karen Knowler.
Denny Lodge Farm, Ely Road, Chittering, Cambridgeshire, CB25 9PH, UK.
hello@therawfoodcoach.com
Designed by pentacor plc www.pentacor.co.uk
Disclaimer
The techniques and advice described in this book represent the opinions of the author based
on her experience. The author expressly disclaims any responsibility for any liability, loss or
risk, personal or otherwise, which is incurred as a result of using any of the techniques, recipes
or recommendations suggested herein. If in any doubt, or if requiring medical advice, please
contact the appropriate health professional.
1
Copyright 2010 Karen Knowler. All Rights Reserved | www.TheRawFoodCoach.com
CONTENTS
Welcome
What you can expect
Why raw for a day?
We went raw for a day!
Read this first
Your go raw for a day menus
Go raw for a day Menu 1

Instructions for Menu 1
Shopping list for Menu 1
10
11
12
Go raw for a day Menu 2

13
14
15
Day 1: Check-in
Day 2: Check-in
See & feel the difference
16
17
18
Your recipes
Mango & spinach smoothie
Veggie-nut burgers & salad
Marinated veggies
Cashew & macademia nut cheese
Raspberry passion pudding
Fresh fruit salad
Karens favourite nori rolls
Kale & avocado salad
Fruit & nut surprises
19
20
21
22
23
24
25
26
27
28
Congratulations!
29
Ready for more?
30
About Karen
31
2
WELCOME
Hi, Im Karen Knowler The Raw Food Coach and your
personal guide for your 24 hours on raw. Im delighted
that you decided to take the plunge and that I get to be
here with you on this one day journey that will give you a
wonderful taste literally and figuratively of some of what
raw food has to offer.
Whether youre completely new to raw food or simply
want to make a fresh start, this one day guide will lead you
step-by-step through everything that you need to do to
make sure that your day in the raw is as easy, simple and
delicious as possible.
WHY RAW?
Naturally it pays to start with why raw? because at this
stage you might not know!
So, Ill keep it nice and simple.
Basically raw food is still technically live food that is food whose enzymes are still intact and
that, if planted, would grow new life. Cooked foods by comparison are not only enzymatically
dead through cooking but also cannot reproduce, and are usually way lower in vitamins, minerals,
water, phytochemicals and other important nutrients and thats just for starters! We havent
even started talking hydrogenated fats, disarrayed proteins and a complete lack of oxygen yet.
So Ill save that for another time.
Quite simply when you eat more live food, you feel more alive. And when you eat cooked
food again you really will notice the difference! It will be like someone turned the light off. Youll
feel something is lacking.
Ive been eating this way myself since the age of 20 back in 1993 and so youve probably gathered
that Im still as passionate about raw foods today as I was way back at the start. What began with
a simple desire for weight loss the healthy way led me to discover that raw food has a whole
host of treats waiting up its sleeve for us, and weight loss really is just the beginning.
If youd like to read more about me and my journey, you can find out more at the back of this
eBook, but for now I want us to focus wholly and exclusively on YOU, because its your time
now
Wishing you radiant health and happiness,
Karen Knowler | The Raw Food Coach
3
WHAT YOU CAN EXPECT

24 hours on raw obviously isnt all that long, so just about anyone can do it (although if you have
any reason to doubt that, absolutely consult your health practitioner for professional advice first),
and whats more, Ive made the whole process so ridiculously simple it will be a whole lot easier
than you may have thought.
As to what you can expect, well, that will depend on a few key factors including:
Your current and previous diet
Your current state of health
How much you eat (overeating will lessen the effects)
How closely you stick to the plan
However, generally speaking, by the end of your day on raw you can expect to see or feel
any or all of the following:
Lightness in your body and emotions
A sense of peace in your body
Happier mood upon waking the next day
Greater positivity
Less puffiness and bloating in your face and body
Clearer eyes
Clearer skin
Maybe 1lb or 2lb weight loss (depending on how much extra weight you are carrying)
And while overall you will look and feel better by the end of those
24 hours because you will be automatically clearing out your
system, you may also experience a mild headache as toxins
are released into your bloodstream. This is just a symptom
of detoxification and nothing to worry about. Just keep
11TH JULY IS
drinking plenty of water and it should pass, but again,
INTERNATIONAL
consult with your doctor if in any doubt.
RAW FOOD DAY

but you can go raw on
any day of the year and
experience a whole new
world of taste, colour
& wellbeing!
4
WHY RAW FOR A DAY?

Most people I meet these days are interested in raw food, especially when they learn about the
benefits, but the one thing I hear over and over is, But what do you eat and where do I start?
(I asked exactly the same things when I first started I didnt have a clue).
Usually people think its just carrots and apples, and a mung bean if youre lucky.
This couldnt be further from the truth.
So when I tell them what I eat in a day and how I came to make the transition, they almost always
say, I could do that. That doesnt sound so hard.
And it isnt!
Raw food is food at its simplest. And its super-quick to make when you know how. Most of my
meals are made in 5 minutes, 10 minutes at most, and I spend no more than half an hour in the
kitchen per day total. (And I gain an extra two hours per day in energy not bad when you do
the math!)
All you need to get going is a sharp knife and a cutting board, and a blender helps. Most people
have a blender, but if you dont, no worries, there are two different menus to choose from, so if
you dont have a machine just opt for Menu 2 and you can still follow the go raw for a day plan
and enjoy it just as much.
By eating raw food for just one day you will see and feel the difference, just like the people youre
about to meet on the next couple of pages who went raw for a day and LOVED it!
As you can appreciate, learning about
the benefits intellectually is one thing,
but actually experiencing this for
yourself, having it be tangible,
and tasting just how delicious
raw food really can be, youll
know if its something you want
to take further.
5
WE WENT RAW FOR A DAY!

I had been feeling a bit over-indulged after a week away for work and therefore eating outside of
my usual (pretty good vegetarian) habits. More stodge (plus its winter here!). My raw day was a
great day as I felt like I was doing something really special for myself. I went to bed feeling quite
sleepy (nicely ready to turn in). I woke up next morning and realised that I felt sharper sooner.
Ive been drinking green smoothies for breakfast for a while now, so I dont need caffeine in the
morning anymore, but even so I definitely felt better all round.
Thanks for this opportunity and the guidance of the menu plans. I will definitely be adding more raw days into
my diet. I like the idea at the moment of doing 1 a week. And I know in Summer Ill probably factor in many
more! P.S. The cashew & macadamia cheese is UNREAL! Jacquie Molloy, Melbourne, Australia
The day before my day on raw, I felt tired and woke up with puffy eyes and hands. During my raw
day, I felt more alert. In the afternoon, I had a headache, but I believe that is a result of skipping
my one cup of coffee in the morning. Overall it was a great day, and I felt good. The following
day, I awoke feeling well rested and energized, not really hungry in the morning. Eyes were not
as puffy, and my hands felt completely normal, no puffy hands.
The process of doing, taking action felt great. Its really inspiring to feel its not that difficult.
I have choices. The recipes were fantastic, the veggie-nut burger really surprised me... it was
delicious! Theresa Boone, Kentucky, USA
Before I did my raw day, I had been feeling a little jaded and lacking in energy primarily, as
if I really did need coffee before the day had begun. During the day, I didnt feel as hungry
as I thought I would, and I really enjoyed the feeling of eating clean and light foods. By the
end of it, I felt lighter in spirit and body, quite full of beans and looking forward to exploring a
new lifestyle - Ive always been interested in nutrition and alternative lifestyles/diets. I would
certainly encourage friends to give the 24 hours raw a go and I am planning to do it at least
once per week! Ali Pritchard, West Midlands, UK
I must admit I had a love/hate with wanting to go raw for a day. A love for the intrigue and
desire to see how much better Id feel, and a hate for the fear of what I might possibly be
eating, wondering if Id like it and worrying if Id be really hungry and cranky during the day.
After putting it off for days, I made the commitment, did my shopping, and embarked on my
day with excitement (and trepidation). As usual, on my first raw day, I awoke tired, feeling
unrested and puffy-eyed. I grabbed my blender to make my first mango-spinach smoothie
and was incredibly surprised at how delicious and filling it was. My kids looked on with
awe. Lunch of Karens nori-rolls was the highlight of my day. Not only are they satisfying
and simple to make, but my kids loved the nori sheets (and they are typically finicky macaroni and cheese
eaters). All in all, I absolutely loved the flavours of all the foods, and the ease of preparation and I felt
incredibly satiated through the day. With a fridge stocked with healthy food, Im eager to focus on day 2.
Kim DeYoung, New Haven, Connecticut, USA
6
Before my raw day, I generally felt really run down. I lack energy, and this is what I was hopeful
the raw day would help me with. I am a vegan for moral reasons and have let health be an
afterthought. I am overweight by about 50 pounds. I am very busy with work and life in general,
and my low energy really holds me back.
During my raw day I had a lot of mixed feelings. I was excited about the possibilities for health
and energy that raw food offers, but I was nervous I would feel hungry or unsatisfied. Although
thoughts of how I would avoid hunger occupied my mind all day, in reality I was never hungry. I had a light
feeling throughout the day. It was nice not to feel sluggish or weighed down by my meals. In the evening I felt
a little light headed, which I may not have even noticed except I was getting ready to exercise.
For my raw day I decided to go with the mango spinach smoothie for breakfast, kale salad for lunch, and
marinated veggies for dinner. Kale salad is my new FAVORITE dish. I have made it several times in the last week!
I enjoyed the date/almond snacks throughout the day and also ate a banana for a snack between lunch and
dinner.
After my raw day I was very happy that I had accomplished not eating any cooked food for the day. I was
tempted during the day but did not go off the plan mainly because of the commitment I made to do this day.
The best part was the next morning I stepped on the scale just to see what I might have lost. I was shocked
when I saw I had lost over 3 pounds! I have been exercising and losing weight slowly for the past several
months and to see a drop of 3 pounds in one day was amazing.
My most positive experiences were of empowerment and accomplishment from completing this challenge,
which to me, it was a challenge. The other thing was the weight loss. The small inconvenience or difficulty I
had during my raw day was quickly forgotten once I saw the weight I had lost. Also, my skin looked beautiful
the morning after my raw day! It was practically glowing, which was so cool. My next goal is going to be
researching and testing out raw recipes so that I can get some good ones under my belt and next do a raw
week.
Meghan S, South Carolina, USA
As a 48 year old mum of four, home-schooling youngest this last year, I was fairly frazzled,
rushed and not feeling as energetic as desired before my day on raw. During the day, I felt
lighter, freer if that makes sense, and slightly less tired. I was following Menu 1. The next day
I felt great, and I decided to continue with Menu 2. Niggling back aches and even my hayfever
were better; I was definitely sneezing less. The following day, I went back to Menu 1. I felt
good, although my tongue was slightly white, and I felt as though I were starting a cold. I have
continued to enjoy green smoothies in the morning; even one of my children is sharing them!
The rest of the family will drink smoothies, but not the green ones yet. Im still working on it!
Im determined to carry on with this, as I feel its the most positive step to make in our diet/
health/lifestyle. Jilly Turner, Powys, Wales, UK
Before my raw day, I felt rather lethargic and foggy. During the actual day, I felt super! The
effects of a raw diet bring me back in balance rather quickly, afterwards, I felt rejuvenated. In
fact I did my single raw day several days ago and Im still high raw. My energy level increased
far more than I had anticipated. It must have been the mango/spinach smoothie! This plan was
extremely easy and fun to follow. Ive always maintained a relatively clean diet, so there were
no harsh detox issues. Im very excited, and I look forward to taking this to the next level.
Candace Johner, New Mexico, USA
7
READ THIS FIRST

On the pages that follow youll find two different menus, complete with the instructions and
shopping list for each.
If, on looking at the menus, you come up against any issues such as:
Not liking or being allergic to a particular ingredient
Not being able to easily purchase an ingredient
Not liking the sound of a recipe within your chosen menu
Dont worry!
In most recipes any ingredient can be swapped for one similar to it. For example, if you dont like
spinach, use lettuce, kale or another dark leafy green. If you cant get hold of passion fruit easily
choose another favourite fruit thats a bit tangy like nectarine, cherry, fig, blackberry, blackcurrent
or lime. Most recipes can be easily adapted and some might taste even better created your
way!
In the case of not liking the sound of a particular recipe, feel free to mix and match from one menu
to another. The main consideration is not necessarily to stick rigidly to one fixed menu (although
that will be easier) but most importantly to eat all raw for a day and to only eat meals that you love.
If that means swapping lunch #1 for lunch #2, thats absolutely fine. You call the shots.
And should you find yourself feeling extra hungry or wanting more for any reason then simply add
in extra fruit, raw veggies or nuts for snacks, make more of a recipe you already love or add in a
new recipe from another menu to keep you satiated (some people need to eat more than others,
so just eat whatever you need to feel full).
And finally, just so you know, all those who trialed these menus at the start have been blown away
by how simple and delicious the recipes are, even if theyre completely new to raw. You can rest
assured that all of these are winners!
With this in mind I encourage you to dive right in and find your own new personal favourites.
It really couldnt be easier to go raw for a day.
Its time!
8
Your
GO RAW
FOR A DAY
menus
9
GO RAW FOR A DAY

Menu 1
This menu plan requires a blender.
Breakfast
Mango & Spinach Smoothie
Lunch
Veggie-Nut Burgers & Salad
Dinner
Marinated Veggies with Nut Cheese
Dessert/Treat
Raspberry Passion Pudding
Drinks
Water (as pure as you can make it)
Fresh juices (not bottled or from
cartons, these are pasteurised)
EXTRA BONUS
All these recipes have
an accompanying
video available to watch
free online at
www.karenknowler.tv
More smoothie as required
10
1
2
Decide on the day you are going to Go Raw For a Day and mark it
on your calendar.
The day before: Dust off that blender and make sure its working!
Print off the recipes and have them to hand in your kitchen. (Hole
punching them and putting them in a binder is a very good idea).
4
5
6
On the big day: On waking complete the questions on page 16

this will take just 5 minutes and will be so worth it.
Finally hop over to www.iwentrawforaday.com and share your

story, read other peoples experiences and learn how to bag
10 EXTRA FREE RECIPES to keep the raw magic alive!
12 days before: Go shopping for your ingredients your complete

shopping list can be found on page 12. Dont forget to put the
raspberries in the freezer!
On the day itself: Simply follow each recipe to the letter and youll
be good to go!
On waking the next day: Complete the questions on page 17
(and if you want to go a day longer then print off another copy for
the following morning). Compare how you are feeling today before
you went Raw For a Day use page 18 to record the differences.
What do you notice?
Now its time to go shopping!
11

NB: It is preferable for health and taste reasons that you buy organic wherever possible, but if
budget is an issue, dont let that put you off, you will still feel benefits from non-organic produce.
Fruits
Nuts & Seeds
2 large ripe mangoes
1 cup raw almonds
4 fresh juicy lemons
1 cup raw pecans (or walnuts)
3 cups/1 packet of frozen raspberries
2 cups raw macadamia nuts
1 passion fruit
2 cups raw cashew nuts
Salad
1 lettuce or salad greens of choice
4 large tomatoes
1 large red bell pepper
Vegetables/Greens
Other
1 teaspoon of the healthiest salt you
can find (NOT table salt)
Bottle of best quality olive oil
At least 2 litres of pure water if you
dont have it at home
1 bag fresh spinach (200g+)

2 large carrots
1 small onion (red or white)
1 large handful fresh parsley
1 courgette (zucchini)
1 leek
1 small head broccoli
1 clove garlic
12
GO RAW FOR A DAY

Menu 2
This menu plan requires only a knife to prepare it!
Breakfast
Fresh Fruit Salad
Lunch
Karens Favourite Nori Rolls
Dinner
Kale & Avocado Salad
Dessert/Treat
Fruit & Nut Surprises
Drinks
Water (as pure as you can make it)
Fresh juices (not bottled or from
cartons, these are pasteurised)
EXTRA BONUS
All these recipes have
an accompanying
video available to watch
free online at
www.karenknowler.tv
13
1
2
3
Decide on the day you are going to Go Raw For a Day and mark it
on your calendar.
4
5
6
On the big day: On waking complete the questions on page 16

this will take just 5 minutes and will be so worth it.
Finally hop over to www.iwentrawforaday.com and share your

story, read other peoples experiences and learn how to bag
10 EXTRA FREE RECIPES to keep the raw magic alive!
12 days before: Go shopping for your ingredients your complete

shopping list can be found on page 15.
The day before: Print off the recipes and have them to hand in your
kitchen. (Hole punching them and putting them in a binder is a very
good idea).
On the day itself: Simply follow each recipe to the letter and youll
be good to go!
On waking the next day: Complete the questions on page 17
(and if you want to go a day longer then print off another copy for
the following morning). Compare how you are feeling today before
you went Raw For a Day use page 18 to record the differences.
What do you notice?
Now its time to go shopping!
14

NB: It is preferable for health and taste reasons that you buy organic wherever possible, but if
budget is an issue, dont let that put you off, you will still feel benefits from non-organic produce.
Fruits
1 fresh juicy lemon
Fresh fruits of your choice to create the
fresh fruit salad (the fruits listed below
are recommendations)
1 banana
1 orange
8 strawberries
Handful of green grapes
Salad
Nuts & Seeds

Small handful of almonds OR
Brazil nuts
Other
Packet nori sheets (you need at least
2 sheets)
10 black olives OR 6 sundried tomatoes
in oil
teaspoon of the healthiest salt you
can find (NOT table salt)
2 large avocado or 4 small ones
12 Tablespoons of olive oil
4 medium/large tomatoes OR
10 baby plum/cherry tomatoes
1 packet Medjool dates

At least 2 litres of pure water if you
dont have it at home
Vegetables/Greens
1 small onion (red or white)
Handful of coriander (cilantro) OR
rocket (arugula) OR
watercress OR
sunflower greens
18 large handfuls of green curly kale
(buy pre-chopped in bag or fresh on
stalk)
15
Day 1: Check-In
This MUST be completed as soon after you wake as possible.
On a scale of 110, with 10 being amazing! how did you feel when you woke up this
morning? [Circle the number that best represents how you are feeling physically]
1
10
Look in the mirror, how does your face look?

1 Blotchy
2 Puffy
3 Eyes swollen/dark rings
4 Other:
Stick out your tongue how pink is it?
1 Its not, its white!
2 Quite pink, some white stuff
3 A nice clean pink
4 Other:
What kind of mood have you woken up in?
1 Happy
2 OK
3 Tired
4 Dont ask!
5 Other:
Any other comments about how you look and feel this morning?
16
Day 2: Check-In
This MUST be completed as soon after you wake as possible.
On a scale of 110, with 10 being amazing! how did you feel when you woke up this
morning? [Circle the number that best represents how you are feeling physically]
1
10
Look in the mirror, how does your face look?

1 Blotchy
2 Puffy
3 Eyes swollen/dark rings
4 Other:
Stick out your tongue how pink is it?
1 Its not, its white!
2 Quite pink, some white stuff
3 A nice clean pink
4 Other:
What kind of mood have you woken up in?
1 Happy
2 OK
3 Tired
4 Dont ask!
5 Other:
Any other comments about how you look and feel this morning?
17
See & Feel the Difference

What did you notice was different about the way you felt physically on Day 2 compared
to Day 1?
What did you notice was different about the way you felt emotionally on Day 2 compared
to Day 1?
What did you notice was different about the way you felt mentally on Day 2 compared to
Day 1?
What did you notice was different about the way you looked in the mirror on Day 2
compared to Day 1?
18
Your
recipes
19
MANGO & SPINACH SMOOTHIE
Serves 2
Looking and feeling great has to start with leafy greens it cleanses and rebuilds your
body in miraculous ways. One or two glasses of this a day (this recipe makes 2 pints) is
going to make you look and feel amazing. And the good news is, it tastes truly (youre
going to have to trust me on this!) delicious.
EQUIPMENT
Blender
INGREDIENTS
1 large sweet and ripe mango (or 2 small ones)
56 large handfuls of organic spinach
DIRECTIONS
1 Chop your peeled mango into pieces and put into a blender
first (its important that you put the mango in first as it creates
the juice which the spinach can be blended into).
2 Wash your spinach thoroughly and add to the blender.
3 Blend the two together thoroughly until a thick but bit-free consistency is achieved.
4 Taste-test: If its not sweet enough for you add 12 dates or more mango; if its too
sweet add more spinach.
5 Finally, if you prefer your smoothie runnier, simply add water to reach desired
consistency.
6 When youre happy with taste and texture, pour into a tall glass and swoon! Feel the
green goodness flooding into you! You did good!
Raw Coach Top Tips
I usually make 2 pints worth (the above recipe will make roughly this amount) and drink
one immediately and put the other into another pint glass and keep in the fridge until later
in the day. The latter makes for a great afternoon snack or a satiating predinner filler.
Two in a day? Youll be feeling marvellous in no time at all.
20
VEGGIE-NUT BURGERS & SALAD
Serves 4
These are fresh and tasty burgers that require no cooking. Great as a main meal staple
served with a large juicy salad or marinated vegetables.
EQUIPMENT
Blender (If you have a food processor or hand blender, thats even better)
INGREDIENTS
1 cup almonds
1 cup pecans (use walnuts if you dont like pecans, simply adjust
the shopping list)
23 large carrots
large onion or more to taste
1 large handful of fresh parsley
cup lemon juice
1 teaspoon Celtic sea salt OR Himalayan Crystal Salt
(or the healthiest salt you can find)
DIRECTIONS
1 Put all ingredients into a food processor, or use a hand
blender or table-top blender if you dont have one.
2 Taste test if you think it needs more spice, add some fresh or dried herbs or
seasonings. Curry powder can work well!
3 Shape into burger shapes, either by hand, or using a mould.
Raw Coach Top Tips
You can turn this into a nut loaf by shaping into a loaf shape by hand or using a tin, or you
can dehydrate the burgers a little or a lot to your desired consistency and/or taste. Crispy
on the outside and moist on the inside works very well.
21
MARINATED VEGGIES
Serves 2
This recipe is one of my personal favourites because I love something to get my teeth into
that isnt nuts or seeds, but that also gets lots of veggies into me without having to get the
juicer out. Enjoy.
EQUIPMENT
None
INGREDIENTS
2 large tomatoes
1 courgette (zucchini)
1 leek
1 small head of broccoli
Olive oil
Juice of 2 lemons or cup apple cider vinegar
OPTIONAL: Dried or fresh herbs, 1 red/yellow bell pepper
DIRECTIONS
1 Slice the tomatoes, courgette and leek into rings measuring approx. cm thick.
2 Prepare broccoli so that you have lots of small florets of broccoli; dispose of the thick
stalk (compost or use in a juice).
3 Add in any additional sliced/chopped vegetables that take your fancy.
4 Put all the prepared vegetables into a large bowl and then pour on your olive oil. (There
is no set measurement; I usually move the bottle backwards and forwards above the
vegetables allowing the oil to fall on them until they look fairly well covered, then toss to
gauge how well they actually are covered.) Stop when they look shiny with oil all over.
5 Add the lemon juice or apple cider vinegar. Toss well.
6 Allow the mixture to stand for a few hours or overnight in the fridge.
7 Finally, before serving, add in some finely chopped fresh herbs or dried herbs of your
choice. (I use Italian dried herbs or fresh parsley).
Raw Coach Top Tips
Serve as a side dish or a main meal. For a main meal serve with diced avocado, or
guacamole, or coat with a delicious nut topping to make the meal much more satisfying.
22
CASHEW & MACADAMIA CHEESE
Serves 2
This is one of my absolute favourite recipes of all time as its so quick and easy to make
and just four ingredients. When you want something quick and filling to add into a salad
just like you would cheese, this is it!
EQUIPMENT
A blender will work okay if you add more water
(it will be more like a dressing though); it works
better with a hand blender or food processor
INGREDIENTS
2 cups of raw macadamia nuts
2 cups of cashew nuts
1 clove of garlic
Juice of 12 lemons (depending on sweetness and amount of juice)
DIRECTIONS
1 Simply process all the ingredients until a thick well combined mass has formed. If your
lemons are not super-juicy you may need to add up to 1 cup of pure water to get it
properly bound this is fine.
2 Taste-test. Adapt as desired you may want to add a little more garlic, lemon juice, a
little salt or some seasoning.
3 Depending on consistency, pour onto or add to your salad or veggies. If youve
processed using a food processor or hand blender and your cheese is malleable,
mould into a large chunk and cut into cubes for a nice textural alternative.
Raw Coach Top Tips
You can add all sorts of ingredients to this to get a different flavoured cheese.
How about red bell pepper for a sweet cheese? Or sundried tomatoes for a salty one?
This will carry a lot of flavours really well.
If you have a cheese addiction it may be that its actually a salt addiction masquerading
as a cheese addiction! A lot of people love the saltiness of cheese but dont realise this.
So try adding a tiny bit of healthy salt to this recipe and see how you fare.
Keep covered and store in a refrigerator. Keeps for 57 days.

Add additional water to turn this from a cheese into a runny dressing or dip.
23
RASPBERRY PASSION PUDDING
Serves 2
One of my favourite dessert recipes of all time, this dessert is loved universally by kids and
adults alike and looks truly stunning.
EQUIPMENT
Blender
INGREDIENTS
3 cups frozen raspberries
1 passion fruit (cut in half and squeeze out seeds, discard shell)
1 mango, peeled and pitted
DIRECTIONS
1 Place the prepared fresh fruit into the blender first, then add the frozen raspberries
on top.
2 Blend all ingredients until the mixture is smooth and creamy and no lumps.
3 Taste test before serving. If too tart for your palette add some honey or dates to your
blend.
Raw Coach Top Tips
Feel free to add any other fresh fruits of your choice and decorate as desired.
24
FRESH FRUIT SALAD
Serves 1
Every fruit salad can be different, just use what you have in your kitchen or buy in some
special fruits that you may never have tried before.
EQUIPMENT
None
INGREDIENTS
Any combination of fresh fruits that you desire, sliced and diced to your preference
Suggested recipe:
1 banana sliced
1 orange peeled, segmented and then cubed
8 strawberries, halved or quartered
Handful of green grapes
DIRECTIONS
Simply prepare your fruit and place in a bowl. Squeeze the juice of one large fresh orange
over the top for a juicier fruit salad.
25
KARENS FAVOURITE NORI ROLLS
Serves 1
This nori roll recipe is a sure-fire winner and a recipe that I can live on for days on end.
To find a recipe that suits you, use your favourite raw ingredients as fillings and continue
to experiment with new textures and flavours. Makes 2 rolls.
EQUIPMENT
None
INGREDIENTS
2 nori sheets
1 large avocado
2 fresh tomatoes
1 small onion
10 black olives, pitted OR 6 sundried tomatoes in oil
Handful of coriander (cilantro) OR rocket (arugula) OR watercress OR sunflower greens
DIRECTIONS
1 Lay the nori sheet out flat on a plate or cutting board and place strips of avocado
along the near edge about an inch in from the outside of the sheet.
2 Next, lay on top of the avocado some strips of tomato followed by strips of onion then
topped with halved olives or the sundried tomatoes.
3 Finally top it all off with your chosen greens.
4 Roll up, either by hand or using a sushi mat, cut into small bit-sized pieces and enjoy!
Raw Coach Top Tips
This recipe is just for starters. You can make infinite different nori roll fillings just make
sure that you have one heavy filling such as avocado, a pat or similar, and some wet
and juicy ones like tomato, cucumber or bell pepper.
If making a nori roll that seems too full or has too many wet ingredients in it, use
one large lettuce leaf to top the lot and then roll your nori this protects the nori from
becoming too wet and falling apart.
Raw nori is purple-black in colour and toasted is dark green. Truly raw nori needs to be
purchased from a specialist raw food supplier. Dont worry if this isnt easy for you to find,
just buy what you can its still really good for you and wont set you back.
26
KALE & AVOCADO SALAD
Serves 2
This salad is an absolute classic. While kale may not be considered to be a great leafy green
to eat raw, youll be blown away by how delicious, filling and extremely nutritious this recipe
is, not least because of the special method of preparation, which is super-easy to do.
EQUIPMENT
None
INGREDIENTS
8 large handfuls of green curly kale
teaspoon Celtic sea salt OR Himalayan Crystal Salt
(or the healthiest salt you can find thats not table salt)
12 Tablespoons of olive oil
1 ripe avocado
2 large tomatoes OR a handful of baby plum tomatoes
DRESSING: Squeeze of fresh lemon juice
DIRECTIONS
1 Chop the kale up into tiny pieces (roughly 12cm square) and put into a bowl.
2 Add 12 tablespoons of olive oil plus a small sprinkling of sea salt to the kale and
massage well into the leaves until they are glistening and look succulent.
3 Chop up 1 avocado into small pieces, add to the kale and massage in well, coating
the leaves. It is fine to leave pieces of avocado sitting amongst the leaves as well.
4 Chop tomatoes into small cubes and add to bowl. Feel free to add in any other raw
ingredients that you may have to hand such as sliced onion, sundried tomatoes, olives
or bell pepper.
5 Mix all ingredients well by hand a very tactile and delicious experience! Make sure
that all ingredients are spread evenly through out the bowl. Sprinkle with some fresh
lemon juice and serve as is or pile high on to a plate and garnish with tomatoes.
Raw Coach Top Tips
By adding the oil and salt to the leaves the kale releases some of its moisture thereby
making it much juicier in both taste and appearance. This treatment of kale makes it much
more delicious and palatable, making all the difference for many people who ordinarily
dont like kale as is.
27
FRUIT & NUT SURPRISES
Serves 1
It doesnt get much easier than this! These sweet treats make for a perfect, quick snack.
EQUIPMENT
None
INGREDIENTS
4 Medjool dates (or as many as you want to make!)
48 almonds OR Brazil nuts
DIRECTIONS
1 Take your Medjool dates, cut or rip them in half, de-stone them and place one or two
almonds between the two halves of each date.
2 That
Thatss it! The
The b
best
est b
biti is now to come
Raw Coach Top Tips
Try any nut in place of the almonds or Brazils. Great for snacks, after dinner treats, for
children, for parties or for gifts.
28
Congratulations!
Youve successfully completed the
GO RAW FOR A DAY
CHALLENGE!
If youd like to connect with others,
read how others found their raw day,
& even to share about yours, go to:
www.iwentrawforaday.com
PLUS theres 10 extra free recipes for
everyone who posts about their Raw Day!
See you there!
29
Ready for More?

If you enjoyed your day on raw
youll likely be
wanting more.
The next best
step for you is
RAW
FOOD
made simple
To find out more visit

www.RawFoodMadeSimpleBook.com
To purchase your copy and claim a generous
20% discount quote code RFAD at the checkout.
Happy shopping!
30
ABOUT KAREN
Karen Knowler is The Raw Food Coach, former
Managing Director of The Fresh Network, the UKs
original raw and living foods organisation, creator and
former editor of Get Fresh! magazine and creator of
TheRawFoodDirectory.com, the ultimate one-stop
international raw food resource centre online. A raw
food fan since she first discovered the concept of
eating raw in 1993 aged 20, Karen has been teaching,
writing and coaching professionally on raw foods
since 1998. Owing to her groundbreaking work in the
field of raw foods and human potential and dubbed
The worlds premier raw food coach, Karen now
trains others how to become world-class raw food
coaches and teachers via her trainings and home
study programs.
Author of Raw Food Made Simple and creator
of numerous life-changing programs, articles and
ePublications, Karen has lectured around the world,
has been seen by over 6 million viewers live on
national TV, appears frequently in the national press
and has coached and worked with people from all
backgrounds including well-known celebrities.
Karens extensive knowledge and experience of all issues relating to raw food eating, as well
as her accessible, positive and inspiring take on eating for energy make her one of the most
sought-after raw and living foods experts in the world today.
Karen lives near Cambridge, England with her son Luke.
Learn more about Karen and how to go Successfully Raw a little or a lot at
31

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GO RAW

24 hours to see and feel the difference

Copyright 2010 Karen Knowler. All Rights Reserved. 

GO RAW FOR A DAY! 24 HOURS TO SEE & FEEL THE DIFFERENCE

GO RAW FOR A DAY! 24 HOURS TO SEE & FEEL THE DIFFERENCE

What you can expect

Why raw for a day?

We went raw for a day!

Read this first

Your go raw for a day menus

Go raw for a day Menu 1

Go raw for a day Menu 2

Ready for more?

GO RAW FOR A DAY! 24 HOURS TO SEE & FEEL THE DIFFERENCE

Karen Knowler | The Raw Food Coach

GO RAW FOR A DAY! 24 HOURS TO SEE & FEEL THE DIFFERENCE

WHAT YOU CAN EXPECT

RAW FOOD DAY

GO RAW FOR A DAY! 24 HOURS TO SEE & FEEL THE DIFFERENCE

WHY RAW FOR A DAY?

GO RAW FOR A DAY! 24 HOURS TO SEE & FEEL THE DIFFERENCE

WE WENT RAW FOR A DAY!

GO RAW FOR A DAY! 24 HOURS TO SEE & FEEL THE DIFFERENCE

GO RAW FOR A DAY! 24 HOURS TO SEE & FEEL THE DIFFERENCE

READ THIS FIRST

GO RAW FOR A DAY! 24 HOURS TO SEE & FEEL THE DIFFERENCE

Copyright 2010 Karen Knowler. All Rights Reserved | www.TheRawFoodCoach.com

GO RAW FOR A DAY! 24 HOURS TO SEE & FEEL THE DIFFERENCE

GO RAW FOR A DAY

More smoothie as required

GO RAW FOR A DAY! 24 HOURS TO SEE & FEEL THE DIFFERENCE

Instructions for Menu 1

On the big day: On waking complete the questions on page 16

Finally hop over to www.iwentrawforaday.com and share your

12 days before: Go shopping for your ingredients your complete

Now its time to go shopping!

GO RAW FOR A DAY! 24 HOURS TO SEE & FEEL THE DIFFERENCE

Shopping list for Menu 1

Nuts & Seeds

2 large ripe mangoes

1 cup raw almonds

4 fresh juicy lemons

1 cup raw pecans (or walnuts)

3 cups/1 packet of frozen raspberries

2 cups raw macadamia nuts

2 cups raw cashew nuts

1 bag fresh spinach (200g+)

GO RAW FOR A DAY! 24 HOURS TO SEE & FEEL THE DIFFERENCE

GO RAW FOR A DAY

GO RAW FOR A DAY! 24 HOURS TO SEE & FEEL THE DIFFERENCE

Instructions for Menu 2

On the big day: On waking complete the questions on page 16

Finally hop over to www.iwentrawforaday.com and share your

12 days before: Go shopping for your ingredients your complete

Now its time to go shopping!

GO RAW FOR A DAY! 24 HOURS TO SEE & FEEL THE DIFFERENCE

Shopping list for Menu 2

Nuts & Seeds

2 large avocado or 4 small ones

12 Tablespoons of olive oil

1 packet Medjool dates

GO RAW FOR A DAY! 24 HOURS TO SEE & FEEL THE DIFFERENCE

Look in the mirror, how does your face look?

GO RAW FOR A DAY! 24 HOURS TO SEE & FEEL THE DIFFERENCE

Copyright 2010 Karen Knowler. All Rights Reserved.