Beruflich Dokumente
Kultur Dokumente
No part of this publication may be reproduced or transmitted in any form, electronically or mechanically, including photocopying,
recording or by any information storage and retrieval system, without written permission from the author. The only exception is by a
reviewer, who may quote short excerpts in a review.
For permission to reproduce the information in this publication for commercial redistribution, please email customerservice@raw-
foodsonabudget.com
All the materials in this chapter or book are provided for your information only and may not be construed as medical advice or
instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult
appropriate health professionals on any matter relating to their health and well-being.
Book Outline*
*Updated as of 12/20/10
Forward
Preface
Section 1: Introduction
Chapter 1: My journey on raw foods
Chapter 2: Eating raw foods on a budget: An introduction FREE TO DOWNLOAD
Section 5: Recipes
Juices, smoothies, and nut milks
Breakfast
Entrees and sides
Soups, salads, dressings, and dips
Breads and crackers
Desserts
Preparing dried and frozen foods
INDEX
Raw Foods on a Budget: An Introduction
GET READY, GET SET, it’s time to garden! You don’t have to have a green thumb, tons of tools, a lot of
money, or even land to have a garden. A garden can be as simple as you make it such as a pot of herbs in your
kitchen or a small 3x5 foot garden in your backyard (shown below). Plus, the benefits of gardening are endless!
Growing your own fruits and vegetables is the best way to obtain high-quality fruits and vegetables at a very
low-cost. In addition, gardening is an opportunity to connect with Mother Nature and the food you eat. So much
of our food is purchased at grocery stores, making it easy to forget that it comes from larger diverse ecosystem
of plants, microorganisms, and wildlife. Another benefit to having a garden is that you are the one who deter-
mines how your food is grown. If you want an organic garden, then you can create one. In many cases, this is
much easier (and cheaper) than finding and purchasing produce from a certified organic farm. Having a garden
also reduces the amount of time from when a food is
harvested and to when it is eaten. Typically, the fruits
and vegetables sold at grocery stores have travelled
long distances and been stored for one to three weeks
before it reaches your kitchen. This can result in sig-
nificant nutrition loss as the nutrients in fruits and veg-
etables (e.g. vitamin C) begin to degrade quickly after
harvest. But, when you have your own garden, you can
pick fruits and vegetables right before you eat them,
thus minimizing nutrient degradation. Plus, when you
have a garden, you can pick what you will use. So,
rather than buying a head of lettuce from the store, you
can pick exactly what you need (e.g. 4-5 leaves for a
salad).
Now that you are sold on creating your own gar-
den, where do you start? Well, there are so many ways to start a garden and some are better than others. The goal
of this chapter is to present the most cost-effective methods to starting the garden you have always wanted. But,
before you learn what to do, first I will show you what not to do. Here’s our friend ‘Impulsive Ida’:
Strategy #42
Start small
The idea of growing your own food is exciting, but sometimes this enthusiasm can translate to long store
receipts and a lot of unused gardening supplies. So, start small, particularly if this is your first garden. Plus, there
are benefits to starting small. It’s often the case that we don’t know what we are signing up for when we first
create a garden. Gardens need attention and it’s not enough to plant some seeds and to come back a few weeks
later to pick the fruit. Just like babies, seeds need tender loving care and protection, as well as nurturing as they
Strategy #44
Plan it out!!!!!!!!!
It can be so tempting to buy a few vegetable or fruit plants at the grocery store, return home, and plant
them into the ground. However, often when we do this, our plants don’t grow very well or they simply die. This
happens because we haven’t planned out how to take care of these plants. We don’t even know if we are in a
position to take care of the plants we purchased. Do we have the right soil, the an adequate amount of nutrients
in the soil, the right amount of sun exposure, and enough time to take care of the plants, etc. The benefit of cre-
ating a garden plan is that it forces you to outline exactly what you want to grow, when you will grow it, what
materials you need, whether amendments to the soil are needed, and how much sun and water your plants will
need. Plus, when you have a plan, it is easier to find a gardening book that will fit your needs. There are so many
books out there, and having a well-thought out garden plan will help you sort through all the books to find the
perfect book for you.
Chapter 9: Grow Your Own! 59
10 pages from this chapter have been hidden.
To read more, buy the chapter or book at http://rawfoodsonabudget.com/blog/?page_id=19
Enjoy!
Brandi Rollins
www.eastcoastrawvegan.com
www.rawfoodsonabudget.com
Worksheet
Create Your Own Gardening Plan!
This is the most important step that you can take towards creating the garden of your dreams. Creating a
garden plan will force you to make choices up front about what to grow, when to plant it, where to plant it, what
soil amendments to make, how often to water it, and how to protect it. In other words, a gardening plan will help
you reap the most from your efforts, money, and time.
This activity is organized into two parts. In the first part, “What My Plants Need”, you will list the plants
you want to grow and their growing requirements in the worksheet provided on page 70. Provide the following
information in the table:
• Plant name. Provide the name of the fruit, vegetable, or herb that you would like to grow.
• When to plant. List the time of year when your plants need to planted.
• Sun & Temperature. Write down the sunlight and temperature requirements of your plant. Does it
need to grow above a certain temperature like tomatoes? Does it need 6 hours of full sun like water-
melon?
• Soil Conditions. Does your plant have specific soil requirements? Does it require a certain pH or
moist soil conditions?
• Water Conditions. List the water conditions that your plant prefers. Does it need more or less than
1-inch of water per week?
• Major Pests/ Other Requirements. What are your plant’s major pests? Does your plant have any
other requirements (e.g. needing physical support)?
In part 2 of the activity, “How I Will Keep My Plants Happy”, write down all the ways you plan to meet your
plants’ requirements in the worksheet provided on page 71. Provide the following information in the table:
• Week/Month to plant. List the week and month that you will plant your plant.
• Sun & Temperature. Write down the planned location of your plant. Be sure to choose a spot where
their sunlight needs will be met. Also, indicate how you will protect your plant from very cold and
very hot weather.
• Soil Conditions. List the soil amendments that you will make to nurture your plant. Also, indicate
if your soil will need compost.
• Water Conditions. Write down how often you will water your plant. Also, indicate how will you
water your plant (e.g. by hand, with soaker hoses).
• Major Pests/ Other Requirements. Indicate how you will protect your plant from their major pests.
Also write down what you will do to meet any additional needs of your plant.
71
Pictures from My Gardens!
Harvest 2010