Copyright © 2010 by Brandi Rollins Front cover design by Brandi Rollins Interior design by Brandi Rollins This publication

is available online at All rights reserved. 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 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 10/15/10

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 2: Strategies for Eating Raw Foods on a Budget
Chapter 3: Change how you buy food Chapter 4: Change where you buy food Chapter 5: Change how you store food Chapter 6: Change how you prepare food Chapter 7: Change the way you eat Chapter 8: Change the way you think Chapter 9: Grow your own food Available to BUY NOW Available to BUY NOW Available to BUY NOW Available by 10/24/10 Available by 10/31/10 Available by 11/7/10 Available by 11/7/10

Section 3: Raw Food Start-Up Costs
Chapter 10: Equipment start-up costs Chapter 11: Food start-up costs Available by 11/21/10 Available by 11/28/10

Section 4: Create Your Raw Food Budget!
Chapter 12: Create your budget – part 1 Chapter 13: Create your budget – part 2 Available by 12/12/10 Available by 12/12/10

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


Section 1


Raw Foods on a Budget: An Introduction

You may be asking yourself, “Can I really eat a raw foods diet while living on a tight budget?” The answer is YES! It’s a myth that most people cannot afford a raw foods diet; instead, the reality is that most people just don’t know how to do it while on a tight budget. Many of the raw foodists I know struggle with their grocery bills, and most raw food newbies have trouble buying the fruits, vegetables, nuts, raw food products, and equipment required by most raw food cookbooks. In fact, the high costs of the raw foods lifestyle is a topic that many raw food enthusiasts brush to the side until they realize that by ignoring this issue, they have led themselves into debt. But, here is the great news…eating raw foods on a budget is simple, and this book will show you how! Raw Foods on a Budget was designed for readers like you to provide the first comprehensive guide to eating raw foods on a budget. Designed as a workbook, this book goes beyond just listing the various ways to find low-cost raw foods and, instead, takes a more holistic approach. Learning to eat raw foods while on a budget is about changing how and where you buy food; how you eat, prepare, and store food; and your overall relationship with food. This book provides strategies and hands-on activities to help you master these dimensions of eating raw foods while on a budget, a detailed guide to help you create your own raw foods budget, and over 75 delicious, low-cost recipes to get you started. There is even a chapter about growing your own food! In the next section, “Strategies for Eating Raw Foods on a Budget” (section 2), I will present over 40 detailed strategies and plenty of fun activities to help you learn how to eat raw foods while on a budget. Chapter 3, the first chapter in section 2, shows you how small changes in how you buy food can significantly reduce your grocery bills. In fact, this is probably the most important chapter in the whole book because changing how you buy food will allow you to take advantage of the low-cost food sources provided in the following chapter. In chapter 4, we will journey through all the different ways you can access high-quality, low-cost fruits and vegetables from farms, health food and grocery stores, the Internet, and other unexpected sources. These strategies will help you lower your grocery bills while supporting your local farms and community. Chapters 5, 6, and 7 teach you how to get the most out of the fruits and vegetables you purchased. Chapter 5 shows you how to store produce, nuts, and seeds to keep them fresh longer. Chapter 6 presents innovative ways for substituting low-cost ingredients for more expensive ingredients in your raw food recipes. Lastly, chapter 7 shows you how small changes in the way you eat can lower your grocery bills and maximize the benefits of a raw foods diet.
Chapter 2: Raw Foods on a Budget: An Introduction


In chapters 8 and 9, you will learn strategies to help you change the way you think about budgeting and enhance your overall relationship with food. It’s a common response for people to feel restricted and constrained when they are on a budget; however, it doesn’t have to be this way. Chapter 8 will show you how to feel good about your budget. In chapter 9, you will learn all the ways you can start growing your own food right now. In today’s world, there are so many ways for people to garden that don’t require a backyard or access to a plot of land. Gardening will not only provide you with high-quality, low-cost fruits and vegetables, it will also enhance your understanding, appreciation, and love of food. In section 3, “Raw Food Start-Up Costs”, chapters 10 and 11 provide a comprehensive overview of the equipment and food start-up costs associated with the raw foods diet. This is an overlooked topic that really does impact your budget, and if you are not careful, you could end up with a lot of expensive equipment and raw food products sitting on the shelf gathering dust (I know I did!). Section 4, “Creating Your Raw Foods Budget”, brings together what you learned in chapters 3-11 and helps you create your own monthly raw food budget. In chapter 12, you will set realistic spending goals and create the foundations of your raw foods budget, using my own food budget as an example. In chapter 13, you will finalize your budget by choosing from the strategies presented in section 2 and creating a reasonable plan to implement them. Because so many strategies are presented in this book, picking and practicing the ones that fit your lifestyle is a strategy within itself, and this chapter will show you how. Section 5, the final section in the book, presents over 75 tested, low-cost, delicious raw food recipes for juices, smoothies, nut milks, breakfast, entrees and sides, soups, salads, dressings, dips, breads and crackers, pies, ice cream, sorbets, cookies, and even recipes for preparing your own dried and frozen foods. These recipes are simple and don’t rely on many fancy raw food products, because I truly believe that the best raw food ingredients are the ones you already have access to through local farms and health food stores. In addition, each recipe includes detailed instructions, recipe cost estimates that can also be used as a shopping list, nutrition information based on the United States Department of Agriculture nutrition database, and tips for reducing the costs of the recipes even more! Raw Foods on a Budget is a great resource for individuals who already eat raw foods, desire to eat more raw foods, or simply want to find new ways to access high-quality, low-cost fruits and vegetables. Some of you may be long-term raw foodists and need help in reducing your grocery bills. Others may be new to raw foods and are struggling with the seemingly high costs of fruits and vegetables and ingredients that many raw food books require. This book is unlike any other book out there because it was designed by readers like you who want to enjoy the benefits of eating raw foods without breaking the bank. I am confident that you will find what you’re looking for in this book!


Section 1: Introduction

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