February 2

Tips for Eating a Raw Food Diet in the Winter

Filed under Raw Recipes, Raw Vegan Video Blog by Frederic Patenaude

  • Email Email
  • PrintPrint



– Frederic’s Update

– Videos from Panama City

– Tips for Spending the Winter on Raw Foods


Greetings from Costa Rica!

I recently visited Panama City (in Panama, not Florida!) and recorded a few videos that I’ll be presenting this week and next week. Check out the first two below.

I hope you enjoy this new Video Blog and the new design of the website (still a work in progress!)

Farmer’s Market in Panama City

“Organica” One and Only Health Food Store in Panama City

“Who Else Wants to Watch Professional DVDs and Become Confident in the Kitchen With the Most Amazing, Simple and Delicious Low Fat Raw Recipes Ever?”

Watch the preview YouTube Video to get a peak at what’s inside this DVD series. Now part of the Raw Health Starter Kit! For more information on the Low Fat Raw Vegan DVD and the Raw Health Starter Kit, click here.

yellowarrow.gif To order the Low Fat Raw Vegan DVDs and the Raw Health Starter Kit, click here

9 Ways to Stay Raw and Healthy During the Winter

(The following article comes from my 60-page recipe book the “Raw Winter Recipe Guide” that I wrote during my many winters in the North. This book contains amazing raw recipes for the winter based on seasonal ingredients, and more tips and ideas for staying healthy during the winter. This book is available as a special bonus only as part of the Raw Vegan Mentor Club. Click here for more information)

Here are some of my favorite tips to help you to stay warm and healthy during the coldest days of winter:

1. You don’t need more fat during the winter.

Most people imagine that they need to eat more fat during the winter to stay warm. This is a misconception, as fat on your skin is not necessarily related to fat consumption. What you might need more of are calories, if you spend a lot of time outside. The energy required to maintain your body temperature will be manifested in an increased caloric need.
But for most people, that’s not an issue because they tend to exercise less during the winter, and they wear warm clothes. So either they’ll need the same amount of calories, or actually less.

2. Not everything has to be so cold!

Get your vegetables out of the fridge a few hours before dinner. Before going to bed, select the fruits you’ll want to eat in the morning, and keep at room temperature.

3. You can warm up a soup.

Use the recipes I’ve included in this eBook for warm soups, or make your own. The process is the same.

4. You can drink hot drinks.

This is a trick I picked up from Joe Alexander in his book “Blatant Raw Foodist Propaganda”. Drinking hot drinks doesn’t alter the “buzz” or high-energy you’ll get from eating a raw food diet, as long as you take in only the liquid. For example: herbal teas are okay, as is the broth made by boiling vegetables (only drink the broth, don’t eat the veggies). The one thing to avoid however would be caffeine.

5. Stay warm!

You might get colder on a raw food diet because you’re body is getting used to a lower, more natural and healthy body temperature. To overcome this obstacle, wear additional clothing.

6. The best way to raise your body temperature is to exercise.

But don’t just exercise at specific times! Plan exercise “breaks” during the day, to raise your body temperature and avoid afternoon fatigue. Short exercise breaks can last only a few minutes, with jumping jacks, a short jog or sprint, lifting weights, etc.

7. Don’t Skip a Day of Exercise .

According to known research, skipping exercise for two days in a row has bad effects on health. (Source: http://walking.about.com/od/healthbenefits/a/skip2days.htm)

8. If you’re looking for an indoor exercise, try rebounding.

Want an exercise you can do on a snowy day? Try rebounding. It can be a great cardio-endurance-toning workout if you know what to do with the rebounder. Get a good rebounder. Not those cheap ones at Walmart. Get something that will last and will give you a real bound. My rebounder is a NEEDAK that I got on E-bay.

9. Hydrate & Nourish Your Skin

Take plenty of hot baths, give yourself a footbath or try a facial mask. The recipes in my book will give you some ideas for what to add to your bath. Be sure to use a heavy moisturizer after you bathe and before you step outside in the cold and you’ll be sure to be ready for the coldest days.

Raw Food Recipes for the Winter

(The following recipes comes from my 60-page recipe book the “Raw Winter Recipe Guide” that I wrote during my many winters in the North. This book contains amazing raw recipes for the winter based on seasonal ingredients, and more tips and ideas for staying healthy during the winter. This book is available as a special bonus only as part of the Raw Vegan Mentor Club. Click here for more information)

Favorite Layered Salad


o Green or red lettuce leaves
o 3 red bell peppers
o 4 branches of celery
o 2 avocados
o 1 lemon (juice)
o 1 handful of leeks, chopped finely
o 1 handful of dill or fennel, chopped finely
o Cumin, fennel seeds (optional)
o 1 zucchini, grated

Method: You will make 2 different layers of lettuce and vegetable mix.

First, you need to make the veggie mix. Chop the vegetables and mix them together in a bowl. Mash the avocado so that you can mix it well with the others ingredients.
On a plate, put a lettuce leaf and some of the veggie mix. Then, add another lettuce leaf and some of the mixture, as you would for a lasagna. Put some tomato sauce (see below) and more lettuce leaves. Add grated zucchini on top.

Tomato Sauce


o 2 tomatoes
o 4 sundried tomatoes (soaked in advance)
o Basil (fresh)
o 2 tsp. of agave nectar (raw) or 2-3 dates.

Method: Blend all of the ingredients.

Pomelo and Pear


o 1 pomelo
o 3 pears
o 1 apple
o 1 handful frozen raspberry

Method: Cut the pomelo in large slices; take off the skin and the envelope of the pulp. Put the pulp in a bowl with the chopped fruits. Crush with the potato masher and mix. Some juice will be created with the pulp and raspberry. The pomelo pulp must be in very tiny pieces. This is a favorite winter recipe!

NOTE: You can find the pomelo at the Chinese market. It is like a big grapefruit.

Plantain Pancake


o 5 plantains (they should be really ripe with a dark peel)

Method: Peel the plantains. With the blender or the food processor, make a pudding. Spread the plantain pudding (1 cm thick) on the platter of your dehydrator (lined with a wax paper), and let it dehydrate for a total of about 5 hours. After 2-3 hours you can turn it over (you will know it is ready to turn when the corners curl up). You can keep them in the refrigerator and eat it when you want. They are delicious with fruit or fruit sauce.

Be Sociable, Share!

2 Responses to “Tips for Eating a Raw Food Diet in the Winter”

  1. Hi Fred,
    Thanks for the continual input of very interesting info. You really answered one of my questions regarding hot drinks. I do love my herbal teas. Used to be addicted to caffeine and when someone tells me that it’s not addictive … I tell them to try stopping for a week and see how they feel. 😉 lol

    I look forward to working with you.
    God bless

  2. Sarah says:

    Hi Frederic,
    Thanks for the great recipe for plantain pancakes. Does it also work with bananas (while waiting for some plantains to ripen)?
    When you say “heavy moisturizer” what do you recommend? I’ve been using olive oil on my face and hands for many months, and am now wondering if it’s too much oil being absorbed? (I sneeze a lot!) Otherwise, my diet is oil-free, and mostly overt-fat free.
    Thank you.
    Sarah (from wintry Toronto!)

Comments are closed for this post.