Raw food recipes for beginners are my specialty. I call them my simple, satisfying raw food recipes, which are perfect for beginners. But many people who love my recipes are not raw food beginners; they are simply busy people on the go who don't want to bother with too much fuss - just like me. Because of this, some avid rawfooders like to share my simple raw recipes with raw food beginners because my recipes are simple and taste great! But enough tooting my own horn, huh?
Eating raw has become increasingly popular as more people realize the many benefits associated with consuming whole foods in their raw state; but starting out can be daunting! Many recipes call for mysterious ingredients (think nutritional yeast, agave nectar, chia seeds, and on and on!) that most raw food beginners don't have in their pantries. While recipes that include such ingredients are great and I too use them, they are probably not where you want to start if you are searching for raw food recipes as a beginner.
Add more fruits and vegetables to your routine: Useful, but boring
If you are a real raw beginner who is just starting to dabble in raw recipes, think about how you can start adding more raw foods to your regular meals.
Salad is probably one of the easiest items to add, because it’s perfect as a side dish or as a full meal.
Start by adding a small salad to your lunch and dinner. And when it comes to salads please remember, people! The best salads only have a FEW ingredients! So don't put the kitchen sink in there - just be simple, like spinach, tomato and fresh basil, for example.
Similarly, breakfast can be a great opportunity to get some fresh fruit - whether it’s a smoothie or simply crunching down on an apple and some nuts.
For snacks, replace your granola bar or cookies with an orange or a banana. If you’re worried that these might not hold you over until dinner, then add some raw nuts and seeds. The complete proteins in the nuts will bind with the incomplete proteins in the fruit providing you with more protein, which will help you to feel full longer.
However, at this point you'll probably be lacking inspiration - and the only "raw" foods you'll be able to think of will be salads and raw apples. BORING!
Well then friend, you are now ready to try some raw food recipes for beginners.
Raw food recipes for beginners
So, where do you start? First, weed out those recipes that require crazy soaking times or dehydrators. If you are a beginner chances are you might have a crappy blender and a food processor - if you're lucky. So don't make anything too crazy. Start slow, yah?
Creating raw food recipes for beginners is where it gets fun. Why is it fun? Because you get to combine healthy ingredients, like dates, pecans, coconut and cocoa powder and make something amazing! Your friends will be impressed when they taste it and you explain that all that's in your raw recipe is whole, uncooked ingredients - no flour, refined sugar or dairy.
Here are some perfect recipes for raw beginners that are sure to turn out great:
- Raw brownies (most popular recipe ever!)
- Raw chocolate pudding made from avocado
- Raw lemon bars
- Raw chocolate fudge in 1 minute
- Raw chicken salad (raw and vegan - no meat!)
- Raw egg salad (raw and vegan- no dairy!)
- Raw alfredo sauce
- Raw ranch salad dressing recipe
OR CHECK OUT ALL MY FREE RAW RECIPES HERE!
Final tips for beginners
Here are a few more effective ways to keep raw cuisine simple when you're just getting started.
- Make sure your cupboard is stocked with your staple ingredients. This way you won’t discover halfway through a raw recipe that you don’t have everything you need.
- Make a list of the ingredients you use most often. Some of these might include: flax seeds, chia seeds, nutritional yeast, tamari (aka soy sauce), spices, dates (great base for desserts), nuts, seeds etc.
- Also, be sure to always have spinach or lettuce on hand- you can never go wrong with a hearty salad for dinner when you don’t have time to prepare something. And salads can be very exciting too; add hemp hearts, tomatoes, raisins, coconut, cucumber, red pepper, and don’t forget some nutritional yeast- it’ll give it a great cheesy flavour!
- Last, but by no means least, make sure to read the recipe from top to bottom before starting! You will find that many raw food recipes call for long soaking times, dehydration times, or day-before prep. Be aware of any extra prep work and make sure you have everything you need. Discovering that the almonds you need must be soaked over-night will likely mean you’re not eating that lovely concoction that you had planned!
These are just a few tips to help you master the art of making raw food recipes for beginners. Above all, remember to keep it simple!
FAQs
Studies have also shown that a raw vegan diet can lead to weight loss. A study published in the journal Nutrition & Diabetes found that participants who followed a raw vegan diet for six months lost an average of 22 pounds, while also reducing their body fat and waist circumference.
How to start a raw vegan diet? ›
To follow a raw vegan diet, you should first ensure that at least 75% of all the food you eat is raw or cooked at temperatures below 104–118°F (40–48°C). Animal products should be avoided entirely, while fruits, vegetables, nuts and seeds should be plentiful.
What happens if you eat raw meat every day? ›
The Risks of Eating Uncooked Meat
“Not only is there a risk of being infected with campylobacters and salmonellas, but also parasites such as roundworms and tapeworms,” says Beth Czerwony, RD, a registered dietitian with Cleveland Clinic's Center for Nutrition.
Why am I gaining weight on a raw food diet? ›
In fact, you can actually gain weight while eating vegan and raw. When your diet skews toward high-fat and high-sugar foods, you might pack on the pounds. Eating too many avocados, nuts, seeds, and similar foods can result in too much fat intake. The same goes for sugary fruits, such as bananas and pineapples.
What not to eat on a raw food diet? ›
What to avoid: Cooked fruits, vegetables, meats and grains. Refined sugars and flour. Roasted nuts & seeds.
What should I eat for breakfast on a raw diet? ›
Healthy Raw Foods for Breakfast: Food Options
- A wide variety of berries, fruits, vegetables.
- Dry fruits, dried berries, nuts, seeds.
- Nut butter like peanut butter, almond butter, nutritional yeast.
- Milk (fresh), yoghurt, plant-based milk and yoghurt.
- Soaked beans, sprouts, legumes.
- Natural and unprocessed foods.
These can include:
- deficiency in calorie and protein intake.
- nutrient deficiencies, such as vitamin B12 and vitamin D.
- increased risk of foodborne illness, especially if you eat raw dairy, eggs, or meat.
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
Yes, peanut butter is also vegan. But sometimes, some types will add honey, which makes it not vegan. But this is pretty rare.
What are the best vegetables to eat raw? ›
Raw spinach and parsley are great options if you're looking for a dark, leafy green vegetable packed with a high level of minerals and nutrients. Carrot and celery sticks are commonly enjoyed with a dip as a side dish or snack. Green string beans are a great, crunchy vegetable that's a great snack with sliced almonds.
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.
Which beans can be eaten raw? ›
Sweet green shelling peas are bountiful in the spring and delicious eaten right out of the pod. Similarly, fava beans are a great bean to eat raw. When they're very young, they can even be eaten pod and all. Mung beans aren't the flashiest legume, but they contain zero lectins and are packed with nutrition.
Do raw vegans drink coffee? ›
Yes. Black Coffee will, inevitably, be your best option if you're vegan. Less so, admittedly, if you're a raw vegan, however, seeing as it's most commonly served hot. What's more, whether you're choosing Black Coffee, Cold Brew Coffee, Iced Coffee or any other variety, the beans must still be roasted.
What happens if you only eat raw food? ›
Fresh, raw foods are a valuable part of a balanced diet. However, it is possible to have too much of a good thing. Cooking is important to make certain foods and nutrients more digestible. An entirely or even mostly raw diet is likely to cause weight loss but also makes it difficult to meet your nutritional needs.
How long does it take to adjust to a raw diet? ›
Gradual Transitioning Schedule
Then, keep adding a little more raw food to each meal as you slowly decrease the amount of their previous food. The process can take a few days to six weeks for dogs, and for cats, it can take up to a year (finicky little dears).
Can you lose weight on raw till 4? ›
The Raw Till 4 Diet is not just a diet but a high carb vegan lifestyle. Sure, you will effortlessly lose weight long term from the delicious meal plans included but it is NOT just a bikini diet for summer.
What to expect when switching to raw diet? ›
As with any dietary change, switching to raw is likely to lead to a change in your dog's stools. They may become looser and runnier but this is entirely normal and usually passes within a few days. If your dog is pre-disposed to digestive upset, then a gradual transition is definitely the way to go.
