The Living / Raw Food Diet
as taught by Ann Wigmore (Includes Live Foods Recipes)
by KK Fowlkes
Many people have asked: What specifically is the living food diet which was taught by Ann Wigmore? Briefly I will explain the diet without going into too much information about the Ann Wigmore Foundation which is now located in San Fidel, New Mexico. www.wigmore.org
Ann Wigmore, pioneer of the living food-wheatgrass diet, wrote about 35 books during her lifetime in which one can find out more about her. Some titles I suggest are, Why Suffer, Be Your Own Doctor, Hippocrates Diet and Health Program, The Wheatgrass Book, and The Sprouting Book. The last book written before her death was A Scienfific Appraisal of Dr. Ann Wigmore's Living Foods Lifestyle. A book that further explains why her diet works is Enzyme Nutrition by Edward Howell.
Basically, in simple terms, the diet (which includes wheatgrass juice) restores the body's vitality i.e. the body's ability to heal itself. Just as the body has the ability to heal a cut or a bruise, it should also have the ability to heal a cancer or an arthritic condition or any number of illnesses. Why has the body lost its vitality? Cooked food. Dead food. If food is eaten which has the life force intact (raw, sprouted) then the life force in the food transfers into the life force of the body.
The instruction at the institute covers these areas:
1. Diet (living, raw)
2. Wheatgrass juice
3. Bowel rejuvenation
When I attended Ann Wigmore’s Institute in Boston many years ago, I noticed that she kept the diet very simple. I feel that she did so, so as not to overwhelm people with an extensive array of foods and recipes which when they got home they thought they had to duplicate. Her different books cover a wider array of recipes if one is interested in more of a variety.
1. THE DIET - She served:
- Fresh fruit or fresh pressed fruit juice for breakfast. Sometimes she would blend a mild sprout (hulled buckwheat) with fruit for a breakfast cereal. (Buckwheat sprouts are considered a fruit and have a high content of vitamin C.)
- For lunch, a large sprouted salad consisting of buckwheat and sunflower greens, sprouted alfalfa, sprouted fenugreek. A dressing made from seed cheese. A bowl of energy soup.
- Afternoon snack of fresh or dried fruit.
- For dinner, another large salad containing sprouted sunflower, buckwheat, alfalfa, fenugreek with a seed cheese dressing. A bowl of energy soup. Sometimes a sunflower seed cheese veggie loaf and veggie kraut.
- Wheatgrass juice was always available as was a fermented wheat sprout drink called rejuvelac, which she recommended one drink instead of water. Rejuvelac adds enzymes to the diet as does the veggie kraut.
(Condiments on the table included cayenne pepper, seed cheese salad dressing, sometimes almond cream.)
Her diet is revolutionary in that it is:
- Incredibly inexpensive
- A food
- A medicine
- A survival tool: (in addition to strengthening the immune system to fight deadly microbes, curing major ailments, live chlorophyll cures radiation sickness.) The manual wheatgrass juicer can be used to juice the grass in the field if no other food is available.
2. LIVING GRASS JUICE
Fresh pressed juice to be taken twice or three times per day on an empty stomach. (l hour before a meal or two hours after). Amount should not exceed one ounce per day the first week or two--due to extreme detoxifying properties. Gradually build up to 3 to 4 ounces.
Actually barleygrass juice was not a part of Ann's diet. However some people use it instead of wheatgrass juice because it is high in organic sodium, is milder and can be used every day, month after month, without the body building up an aversion to it. Many people like to use it in the summer to replace sodium lost during heat.
3 - RECIPES
l. Soak 3 cups wheat or barley 12 hours.
2. Drain, rinse, and put in sprouting bag or container of some kind. Sprout for 36 hours, rinsing twice per day.
3. Put into gallon jar and fill with clear (filtered if possible) water nearly up to the top. (Leave enough room for expansion.)
4. Put screen or paper towel over the top to keep bacteria in the air from falling in.
5. Let this set for 48 hours until it is fermented. (Little bubbles will rise from the bottom.) It is now rejuvelac. Sometimes it is cloudy. It should taste rather tart.
6. Strain this rejuvelac to separate the grain from the liquid.
7. Store the liquid in the refrigerator for up to 3 days. Drink at room temperature.
8. The remaining seed can be reused twice more to make more rejuvelac: Soak 36 hours the second time and 24 hours the third time.
Ann Wigmore's Sprouted Wheat Cereal
2 cups sprouted wheat
4 cups spring or filtered water
1/2 cup raisins
1 large apple, peeled, cored or
1 banana peeled and sliced
Soak raisins in one cup of the spring or filtered water for one hour or until soft. Reserve the water used in soaking the raisins. In a blender, blend wheat with fruit, water and raisin soak-water at medium speed for about two minutes. Use warm filtered water if a warm cereal is desired. The sprouted wheat cereal should have a soupy consistency. Sprouted (hulled) buckwheat, sunflower seeds, or sesame seeds may be substituted for the wheat . (All seeds should be soaked at least 6 hours or overnight.)
Ann Wigmore's Lunch or Dinner Salad
This salad consists of:
Salad lettuces (if desired)
Topped with alfalfa sprouts,
and/or sprouted fenugreek
Seed Cheese and Seed Sauce
2/3 cups hulled sunflower seeds
2/3 cup unhulled sesame seeds
3 cups rejuvelac
Soak sunflower seeds and sesame seeds separately overnight in purified water. In the morning, rinse sunflower seeds in very warm water to remove skins. Rinse sesame seeds. Put sesame seeds and sunflower into blender. Add 1/2 cup rejuvelac and blend for two minutes. Pour mixture into bowl. Cover bowl with a cloth. Secure with rubber band. Place in warm place with good air circulation. Let stand 6 to 8 hours. Remove cloth. Scrape off top oxidized layer and discard. Spoon middle almost cheese layer into seed bag. Hang the almost cheese in the refrigerator overnight, with a bowl under it to catch the liquid. By morning it is seed cheese. Seed cheese sauce (or dressing) can be made by thinning the seed cheese to any consistency desired, using rejuvelac as the liquid. Season with Brag's aminos. Seed cheese milk can be made by adding 1 heaping teaspoon seed cheese to an 8 ounce glass of rejuvelac. Stir well.
Fermented foods are a central part of the Ann Wigmore living foods program--because they are an aid to digestion, are high in the B vitamins, and are full of enzymes. They provide an acid environment in the bowel whereby favorable bacteria can thrive and overcome unfavorable bacteria. Re-establishing beneficial bacteria to the colon is a major part of many health programs.
Grind 2 heads cabbage (organic cabbage if possible) saving juice, red or white. Use 80% cabbage, 10% carrots, and 10% yam. Add 1 Tbs. real salt if you can get it, 2 cloves minced garlic, l tsp ground dill seed. Put the mixture into a large bowl or crock. Cover with the outer cabbage leaves. Place a large plate and a weight on top. Leave it at room temperature for five days. (It can be covered with plastic to keep insects out.) Remove scum and leaves. Mix so that the juice is evenly distributed. Cover and place in refrigerator. It should keep for weeks when refrigerated. Some of the juice can be poured off and used to marinate mushrooms or vegetables.
One peeled apple (or use watermelon plus white rind in the summertime)
One cup rejuvelac or pure water. (If using pure water, add juice of 1/2 lemon)
One half handful of red dulse (red seaweed) For those who are vegan, salt to taste instead.
One cup of sprouts and greens (sunflower or buckwheat greens can be used.)
Optional: One handful of sprouted mung, adzuki, and peas can add protein to the soup.
Blend all together lightly. Add 1/2 avocado
Blend again until smooth. Enjoy.
Seed Cheese Veggie Loaf
Mix 2 cups of seed cheese with minced broccoli, green or red pepper, minced onions, celery, etc. Form into loaf. Decorate with red bell pepper, or variety of sliced garden vegetables.
Soak 2 cups almonds 24 hours
Momentarily dip into boiling water (count to 3 only)
Rinse through colander in cold water.
Peel-squeeze pointed side out.
Put small amount at a time into blender.
Cover with rejuvelac but not too much--as it won't grind into smooth paste.
Let it set 3 to 4 hours and then refrigerate or serve immediately or...refrigerate immediately and it takes longer. Almond creme lasts one day.
Almond Milk: Add rejuvelac to almond creme--lasts 2 or 3 days.
4 to 6 cups wheat sprouts (1 day sprouts)
1 teaspoon caraway seeds
Run sprouts through a grinder, or a slow turning juicer with the end screw detached, or a Champion juicer, or blend in a food processor with a little water. The Champion juicer with the homogenizing blank inserted makes a fine smooth dough. Be sure to feed the sprouts into the juicer slowly, so that the motor will not overheat. Mix in the caraway seeds. Press the dough into a small, flat, wafer like loaf. Place it on an oiled cookie sheet or on a dryer rack, and dry it in a dehydrator or in a warm oven set at 105% F. The bread will take from 12 to 20 hours to become crisp.
Recipes taken from Ann Wigmore Institute in Boston.
The two remaining important parts of the Ann Wigmore program are:
4. BOWEL REJUVENATION
Bowel rejuvenation consists of water enemas and wheatgrass implants once or twice daily to assist the liver to detoxify.
Exercise gently for the very ill. Ann Wigmore used mini trampolines. This exercise stimulates and increases circulation and helps the lymphatic system discharge toxins.
Persons who are very ill should remain on the diet for at least 18 months or longer.