1 philosophy
2 nutrients
3 guidelines
4 recipes
5 ingredients

       1: philosophy

    [Raw]-Ve[getari]anism is healthiest.
    [Raw]-Ve[getari]anism is socially constructive (clearly ecologically) as Sokrates & Plato said. They were Pythagorean; Pythagoras was likely Orphic (was Thales?)
    [Raw]-Ve[getari]anism is a cause-effect of consciousness development. Pythagoras was told by Thales '[study in the East:]' Pythagoras studied with Nazarite Essenes of Mt. Carmel (near Nazareth,) and veg[etari]anism is a rule of all 'Great Religions' (Nature as well as Kosmik ones, unsuprisingly,) people just excuse themselves from piety. Theisms say 'do not kill' and may permit animal-eating--if dead of natural causes, clearly, or progressively decreasing animal-eating. Other spiritual theory & practice is likely beyond rawism, that (if so, or in any case) includes the golden verses/rule ("Golden Verses:" a text by Pythagoras.).

These are significant dualities to consider; not overdo:
natural vs. unnatural
live vs. dead (sprouts are versatile; can be much of a diet; besides salad: dried bread)
raw vs. cooked
whole vs. processed
fresh vs. preserved (both are natural; other 2nd choices are ok sometimes)
self-grown vs. commercial
organic vs. industrial

       2: nutrients

carbohydrates    grains,potatoes,squash. (glucose, such as sucanat may be more necessary for those who deeply meditate-contemplate)
lipid, w-acid (3 kinds)       avocadoes,flax,hemp,maize,olives,walnut,sesame,sunflower,soy
aminos          nuts,legumes,avocadoes
    (lysine amino may be sometimes more useful for those who meditate-contemplate)
vit C            pine tea, citrus
iron             figs,sunflower,beets
calcium          almonds & sunflower,kale & broccoli
zinc             ?
iodine           seaweed
selenium         Brazil nuts (important in Northern latitude)

       3: guidelines
Raw is... preferably away from electricity; heated under 42.22C (108F;) best sprouted/fresh.
Natural Hygiene food combining guidelines (maybe not exact for everyone:)
water{15 mins before food, juice or water{30 mins before food, 30 mins after melons, 1 hr after fruit, 2 hrs after green or non-starch vegetables, 3 hrs
after starch & carbohydrate, 5 hrs after protein & fat}
acid fruit good with nuts & seeds fair with sub-acid fruit
sub-acid fruit fair with nuts & seeds, sweet fruit
avocadoes ok with starchy vegetables
melons best alone
non-starchy/green vegetables good with anything

        4: recipes
    Use a juicer that can grind seeds into flour, cereal, & butter, mason jars (from a grocery store) with plastic or mesh lids, or a sprout-watering machine, and use a deyhdrator with a thermostat (and large drawers for leavening :) Excalibur, Living Foods. Sprout machine designs can be built with $30 - 40 of plumbing parts.

fruit salads:
acid fruit: add nuts/seeds
sweet/sub-acid fruit: include dried fruit soaked (or also carob powder) from containers, and use the juice.

stoneground or steelcut cereal: traditional Scottish oatmeal, or steelcut grains
potatoes (flour rehydrated :) mashed, (dehydrated on oil :) hashbrowns (add cabbage and tis called 'bubble & squeak')

Essene bread: Sprout to seed's or longer length, crush, dry in any shape (not too high, but maybe with flour coating.) Dry under sun or in dehydrator, on olive oiled/non-stick flat containers, maybe also in English muffin (Pythagorean grain cake) rings.
Ezekiel bread: barley,beans,lentils,millet,wheat,spelt (bother with no legumes for bread unless sprouted carefully or automatically)
pizza (Greek: ) just use some Essene bread, vegetables, and maybe (a cooked bean cheese) tofu; raw maybe only paste is possible
lefse bread: 25% grain,75% potatoes
oatcakes (flat:) oatmeal (stoneground and steelcut/coarse,) flour
poppadums: lentil flour (and supposedly more rice, but it will dry crumbly,) pepper (black or hot) or maybe curry or herbs, oil, maybe lemon
cookies,etc.:
oatmeal or carob powder (and banana,) or both,water,raisins,cinnamon,sucanat (raw sugar,) etc.
carrot-apple-coconut pie: grate,mix with raisins and hydrate,dry
squash (such as butternut) grated/blended and dried (also works for hashbrowns)
Lussebullar (on 13th December :) flour,margarine (maybe,) coconut milk,sucanat,saffron,Egg Replacer (raw is perhaps wheat or potato flour)
coconut milk: keeps long; probably (esp. made from paste) cheaper than soy milk
coconut-olive margarine: skim off coconut milk's oil, or seek cheap raw coconut oil
fake cheese spread: olive oil,Torula yeast (has b12,)herbs; even paprika or kelp
peanut butter: grind raw, add some oil; it keeps (consome cranberries if you eat much raw peanuts)
jam: something with soaked dried fruit, maybe sucanat. Quick alternate: bananas.
fake goat cheese: firmest tofu and nama shoyu (raw soysauce; or salt if you really want, which is what the soy sauce has.) Nice with olives.

salad (add oil with vinegar or lemon juice, maybe herbs, seaweed (salty,) yeast (cheesy :))
Greek: lettuce,likely spinach,cucmber,maybe pepper,olives,cheese or substitute,rosemary (which will make you philosophical,)basil,etc.
British (at least a British vegetarian kind :) use some of every herb/vegetable in the garden (such as buttercrunch or black-seeded Simpson lettuce,kale,sorrel,cress and alfalfa sprouts from indoor garden) NOTE: alfalfa sprouts have some canavanine (poison,) but I eat them; most foods can be poisonus: like do not drink a couple or more carrot juice gallons. Alternatives are chia,clover (I prefer fullgrown,) broccoli
trail mix with soaked peanuts (used esp. if one eats less than 3 meals/day like monastics, Nazarenes/Essenes, etc.)

pickles: grapevine leaves: find the amount for vinegar pickles, do it raw. Dolmadas: wash leaves, wrap: barley/rice,pepper,olives/oil/dressing,herbs (basil,dill,marjoram,rosemary,thyme.)

hummus: raw chickpea/garbanzo-bean flour with tahini sauce, et al.

legume soup: blend sprouts
borscht/borshch (beet or cabbage soup:)
blend beets, and/or green cabbage, and:
carrots and potatoes
option: peas
Navy or white beans (flour/sprouted)
bell pepper (red/orange, Kiev recipe)
flour (Polish recipe)
options: basil, dill, parsley
parsley root, parsnip (Ukrainian recipe)
bay leaf (flavor, not food)
option: serve on it tahini sauce (tahini and lemon juice; like sourcream)

unusual raw things: olives, and oak, ash, and thorn (hawthorn, and roses). Eat rose flower or fruit. Soak acorns 4 times, and likely grind. Rowanberries (ash) are good, but hawthorn berries are mostly for strong (overdoseable) medicinal tea. Yogi tea: ginger (mortared/ground/raw,) cardamom (mortared/ground) cinnamon (mortared/ground,) black pepper (mortared/ground,) cloves (mortared/ground.) Also used are carob,mint,fennel,saffron, or any tea (white,green,black,red,etc.)
        3: ingredients

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Sprouting Times
Seeds: rinse before sprouting and eating. Kidney and lima beans maybe toxic raw
sprout info:     hrs to    rinses days to
  amount/qt jar     soak      a day  sprout
barley      1.5  8-12 hrs. 2-3    2-3
bean aduki  2.5 8-12      2-3    3-4
  garbanzo  1    10-15     3-4    3-4
  pinto     0.75 10-15     3-4    3-4
corn        1.5  12-18     2-3    2-3
lentils     0.75 8-12      2-3    2-3
millet      1.5  8-10      3-4    3
oats        1.5  1-2       1-2    3
rice        1.5  10-12     1-2    3-4
rye         1    10-12     2      3
spelt/wheat 1    10-12     2      2-3

Nutrients in Sprouts (referenced FDA database 18)
                    %water carbohydrate fat protein sugar
(sunflower
black,chickpeas,fava,lentils,mung,navy,peas,pinto,white)

barley                  9       73             2   12       1
buckwheat
maize
millet .
oats                    8      66              7   17
quinoa ...
rice .
rice, basmati ..
rice, wild ......................................
rye                    8      66              7   11      70             2   14        1
wheat, spring           13      68             2   15        1
wheat, sprouted         48      43             1   7       
wheat, hard white       10      76             2   11        1
wheat, soft red         12      74             2   10        1
wheat, hard red winter  13      71             2   13        1