Raw vegan recipes are about more than plain old boring uncooked veggies. There are actually many types of raw vegan recipes ranging from sweet to savory and from -- and from tidbits and meals to desserts. There are even recipes that your non-vegan friends will delightfully dig!
Salads
Who says salads should be boring? True, they can be boring sometimes, especially if you’re having the same recipes over and over again. However, salads are really handy to have around as part of your raw vegan arsenal because they’re quick and easy to make. Basically you just have to dump the ingredients together into a bowl and enjoy! But with my raw vegan recipes, you can turn a plain salad into a tasty and delicious dish! Why don’t you try making some raw salad for lunch, raw cashew apple salad, or raw avocado dulse salad?
Smoothies
Raw smoothies are one of yummiest healthy blends. The ingredients are broken down and mixed together so well that they can actually disguise that "green" taste from your greens (like spinach and kale). This raw vegan recipe also allows your body to absorb more nutrients. Smoothies can be prepared with just a blender, and they’re really simple yet packed with substance. I personally like having my silky green smoothie in the mornings. I also have recipes for raw banana chai smoothies and raw lemonade smoothies, among many other raw smoothie recipes.
Savory sauces and dressings
Adding different raw sauces or dressings gives your dishes a boost in flavor. You can transform a boring dish into something amazing. Just blend the ingredients until you obtain the right consistency.
My raw cheese sauce recipe and my raw ranch dressing recipe are just two of the savory sauces and dressings you can try matching with a variety of companion raw vegan recipes.
Savory meals
Contrary to popular belief among non-raw vegan foodies, raw vegan recipes are not just about fruits and vegetables. Even vegans get tired of eating food with the same taste all day long! Sometimes you just can’t help but crave something savory. But you don’t have to give in to the temptation of junk and processed food because there are a number of savory raw food recipes you can enjoy.
Some of the recipes need to be dehydrated first so they can take a while to prepare a dish, but the steps are really easy to follow. You may want to try some of my savory recipes like raw salmon salad pate, simple raw guacamole, or a raw bacon lettuce tomato sandwich.
Dehydrated recipes
If you are a seasoned raw vegan, you’re likely to have a dehydrator. But if you don’t know what to do with it, I have several recipes you can try making. These dehydrated raw vegan recipes require a lot more time to make, but once you’ve tasted the fruits (or veggies) of your labor, you’ll find it worth the wait!
This raw zucchini bread recipe, raw onion bread recipe and raw veggie burger recipe are just some of my many tasty dehydrated recipes.
Cakes and pies
Those oh-so-heavenly-looking cakes and pies that you crave might be your kryptonite against your raw food diet. But hey! It’s possible to still stay raw while having some yummy gluten-free raw vegan delights. You might worry that they'll taste too "healthy," but, believe me, they don’t!
These absolutely healthy but delicious no-bake cakes and pies are really simple to make and most of them just need freezing to stay together. Some of these raw vegan recipes that you can try are raw carrot refrigerator cake, raw cranberry lemon cheesecake bites, and raw banana cream pie.
Other raw vegan recipes
Want more luscious sweets for your vegan sweet tooth to explore? Well, there ARE more raw vegan recipes to satisfy your cravings for desserts. They are guaranteed guilt-free from sugar and gluten, but they’re also amazingly sweet! Most desserts just need mixing and chilling before you can indulge in their sweet pleasure. How about giving these raw desserts recipes a try: raw chocolate mousse, creamy raw fruit chia pudding, and raw vanilla drop cookies.
Which one will you make first?
I don’t know about you, but thinking about all these yummy raw vegan recipes are making me hungry. Who knew there were so many options you could try when going raw? Don't be intimidated because these raw recipes are not as complicated as they look.
FAQs
A raw vegan diet devoid of supplements can be low in vitamin B12, iodine, calcium and vitamin D and may provide too little protein and too few calories, leading to an array of health issues. It may also cause tooth decay and fertility issues.
Can you lose weight on a raw vegan diet? ›
Following a raw vegan diet keeps your body fueled with plenty of vitamins and minerals and will likely result in weight loss. The problem is, it can be so restrictive that it is socially isolating.
What is the raw vegan theory? ›
Raw veganism
A raw vegan diet consists of unprocessed, raw plant foods that have not been heated above 40–49 °C (104–120 °F). Typical foods included in raw food diets are fruits, vegetables, nuts, seeds, and sprouted grains and legumes.
Is the raw vegan diet recommended? ›
It may not be nutritionally adequate in the long-term
Studies have shown that raw vegan diets tend to be low in vitamin B12, calcium, and vitamin D. Raw vegan proponents tend to discourage the use of iodized salt, and iodine is essential to healthy thyroid function.
What are the side effects of the raw vegan diet? ›
A study on people who followed strict raw food diets found that 38% of participants were deficient in vitamin B12. This is concerning, especially given vitamin B12 deficiency is associated with a range of problems, including jaundice, mouth ulcers, vision problems, depression and other mood changes.
Is raw vegan anti inflammatory? ›
A plant-based diet is a healthy way to combat that chronic inflammation and help you feel your best.
How much weight can you lose in 30 days on a raw vegan diet? ›
It's normal to lose 5-20 pounds within the month of eating raw. I lost 9.5 pounds during my 30-day challenge.
Can raw vegans eat rice? ›
The raw vegan diet permits whole grains, such as quinoa, buckwheat, and wild rice, if they are sprouted or germinated.
What happens if you go raw vegan for a week? ›
Going raw vegan even for just a week is a great way to tap back into what your body needs and doesn't need, and it's a good exercise in learning new recipes and experimenting with new foods. I'm grateful to raw veganism for reminding me to drink water, eat more fruit and veg and nuts and seeds.
Is hummus raw vegan? ›
Unfortunately, hummus is not considered a “raw food,” mainly because the garbanzo beans are cooked before being blended in. However, most brands fail the test in many other ways: the use of conventional ingredients, heat pasteurization for preservation, and preservatives to maintain freshness.
10 vegetables that can be eaten raw (and how to eat them properly)
- Carrots Carrots are crunchy and sweet when eaten raw, making them a popular choice for salads and as a standalone snack. ...
- Cucumbers. ...
- Bell peppers. ...
- Tomatoes ...
- Celery. ...
- Radish. ...
- Broccoli. ...
- Cauliflower
Foods to avoid
- cooked fruits, vegetables, meats, and grains.
- baked items.
- roasted nuts and seeds.
- refined oils.
- table salt.
- refined sugars and flour.
- pasteurized juices and dairy.
- coffee and tea.
You're still consuming and cooking with oil
If the scale's not budging or you're even seeing weight gain on a vegan diet, it's important to cut out oil. To lose weight, you want nutrient-dense foods over calorie-dense foods. Nutrient-dense foods are high in nutrients but relatively low in calories.
Can you eat cheese on a raw diet? ›
Some raw foodists eliminate milk, which is briefly heated during pasteurization. That means cheese, yoghurt and other dairy foods are out too. And animal protein, some of which can be eaten raw (think sushi or tartare) can be on or off the list.
Are olives raw vegan? ›
Most people who follow a raw vegan diet include a limited amount of foods that have undergone some processing, as long as the processing does not involve heating up the food above 115 degrees. Some of these mildly processed raw vegan foods include: Cold-pressed oils. Unprocessed olives.
What are the problems with raw food diet? ›
What are the risks? Some foods are not safe to eat uncooked. The cooking process breaks down toxic chemicals in some food, and others carry a risk of food poisoning. According to the Centers for Disease Control (CDC) , uncooked animal products are most likely to cause food poisoning.
Is there a downside to a vegan diet? ›
As we've mentioned already, one of the biggest disadvantages of a vegan diet is the risk of nutritional deficiency. Some nutrients, like vitamin B12 or taurine, are not present in plants. You can only get them from meat, eggs, dairy, etc.
What does science say about raw food diet? ›
Studies have shown that individuals on a raw food diet had significantly higher levels of antioxidants in their system compared to individuals on a regular cooked, omnivorous diet. Dietary antioxidants have been reported to act as anti-cancer agents in several studies.
Why can't you eat vegan meat raw? ›
“In reality, plants often harbor high levels of foodborne pathogens and, as such, plant-based burgers should be considered and handled just like for example, raw ground beef,” said Luchansky's research partner Anna Porto-Fett, microbiologist at ERRC.
