Add raw to your recipes
- Rosie Levaillant
- Apr 7, 2023
- 10 min read
These are tried and trusted recipes collected from various places that I have adjusted and made simpler and you can always make them simpler still and adjust flavours to suit you. These are part raw recipes to ease you into eating more raw, there are also probiotic filled ‘live’ and fermented recipes. They are fresh, delicious and moreish and should leave you full and satisfied. Add as much fruit or veg as you like so you are full up and add herbs to your taste. I like to cook several servings and have enough for lunch the next day at least. This saves time, energy and uses up all the ingredients and keeps things simple and tasty.
If you have stomach or intestinal complaints and like to go super simple and easy eating a more mono diet is helpful and can calm irritation, IBS and anxiety and allow you to work out your triggers and start from scratch, it can include for example eating one food per meal; oats and water for breakfast, baked potatoes for lunch and rice soup for dinner. Read my blog on the Mono diet here.
As much as you can try to source organic food to limit chemical exposure from pesticides,
farmers markets often have organic produce and can also be cheaper, fresher and a more relaxed, enjoyable way to shop. If not, look up the dirty dozen list for your country and buy organic where it is most safe, most contaminated foods often are berries, greens and fruits and vegetables where you eat the skins. Some products you may also have to go to the health food store but many you can find in local supermarkets. But once you buy a bag, for example chia seeds, they will last a long time.
Don't stress about being perfect, just buy the best options you can at the time, it is about slow improvement and any move towards raw, organic, living foods is going to have a positive effect. While changing diets it is best to go slow, choose one or two recipes to add to your shopping list a week and make it for 1-2 meals alongside your current diet. It is always good to keep a record of how you feel mentally, emotionally and physically before, after and in between meals as well as what you eat and drink, your bowel movements and any symptoms that occur. This helps you track triggers, your body cycles, and what works for you. Consult a naturopath or doctor before making any drastic changes especially if you have any illness or disorder. But mostly enjoy the delicious, healthy recipes.
Breakfast ideas
Overnight oats
Serves one
½ cup oats
1 tbsp flax seeds
1 tbsp chia seeds
1 Banana, chopped up small
Handful of blueberries, halved
Maple syrup
¼ cup plant milk
Optional: 1 tsp cacao powder/ berries, mango, papaya/ dried fruit/ nuts/ yoghurt, the options are endless.
Overnight oats
Mix the oats, flax and chia seeds, banana and blueberries and cover with ¾ cup water in a bowl or enough to just cover the mixture, cover with a plate and leave overnight. In the morning add ¼ cup plant milk and drizzle maple syrup.
Big breakfast
Serves one
2 medium sliced and steamed potatoes
1 small garlic
2 tbsp seed cheese sauce- see recipe below
1 handful of mushrooms
1 handful of collard greens
1 tomatoes
½ Avocado
Himalayan or celtic sea salt
Black pepper
½ tsp Balsamic vinegar
½ tsp Cold pressed olive oil
Fresh chopped herbs such as coriander, parsley or thyme.
Wash and slice the potatoes longways so they are 1cm thick round disks and steam with a roughly chopped clove of garlic for 10-15 minutes, checking with a knife and 10 minutes to see if they are done.
Thinly slice the tomatoes and place on a plate, sprinkle with salt and pepper, balsamic vinegar and olive oil and leave to sit. Slice the avocado and add to the plate.
Roughly chop and lightly heat the collard greens and mushrooms with a splash of water so they don’t stick to the pan, just enough until they have softened slightly and the water has evaporated but left them juicy, remove from heat and add to plate.
When the potatoes are cooked add them to the plate and top all with the seed cheese sauce. Add any fresh chopped herbs you like.
Smoothie
Smoothies can be any combination of things you enjoy and can be adapted endlessly, depending on the strength of your blender and its ability to chop things up smoothly enough. Main ingredients for the best nutrition should include fruits, vegetables, and nuts or seeds to add healthy fats to aid the absorption of nutrients and for healthy fats. Any other powders you are taking are great to add in such as green powders, natural protein powders or superfoods as well as grains, herbs and spices. Just go light until you find the right combination.
Green smoothie
Serves one
1 stalk of kale
2 bananas
1 mango
1 tbsp hemp seeds
1 tbsp chia seeds
Pure water
1 date
1 tsp barley grass juice powder
1 tsp maca powder
Combine all and blend with as much water as you need to make it smooth and your preferred consistency. If I want it to fill me up until lunch time I will add a cup of oats.
Lunch/dinner
Sushi bowls
Serves two
½ 500g block of tofu cut into sticks
2 cups of assorted veg; carrot, pepper, greens, beetroot, spring onion, sliced into long matchsticks
½ avocado sliced
1 cup of lettuce or cabbage, sliced thinly
2 nori sheets, crunched up
2 tsp sesame seeds, optional
Sushi rice:
1 cup uncooked sushi rice or a white rice and quinoa mix
2 tbsp rice vinegar
Pinch of himalayan or celtic sea salt or to taste
Dressing:
2 tbsp rice vinegar
3 tbsp soy sauce
1 tsp grated ginger
2 tbsp sesame oil
Wash and soak the rice for 30 minutes or more. Add the rice to a pan or rice cooker and add 1 cup of water, turn the rice cooker to cook mode or cook on a low-medium heat, covered for 15-20 minutes or until all the rice is soft. When cooked, let cool and then mix in the salt and vinegar. Assemble all the chopped vegetables, avocado, lettuce and tofu on top of the rice and pour on the dressing, lastly sprinkle the sesame seeds then nori on top.
Lightly steamed veg and potato bowl
Serves 1
1 tbsp of sprouts - see recipe below
2 cups of steamed veg such as broccoli, cauliflower, potato, sweet potato
1 cup of raw greens
1 tomato
Small handful of slices cucumber
¼ avocado
1 tbsp of hummus or seed cheese- see recipes below
1 tsp soy sauce
1 tsp of chilli flakes
A squeeze of lemon, or as preferred.
Chop the ‘steamed veg’ into mouth size pieces and steam; steam potato for 10 minutes before adding all other veg and steam on medium heat for another 10 minutes, then transfer to a bowl. Cut all the raw vegetables into small pieces and add to the bowl. Add on the sprouts, hummus or seed cheese and drizzle the soy sauce and lemon and sprinkle the chilli flakes on top.
Raw ramen bowl
Serves 2
150g firm tofu
250g mixed shiitake mushrooms, sliced
3 cups vegetable stock
Seaweed
1 tbsp soy sauce
1 tbsp ginger, grated
2 garlic cloves, minced
1 tbsp miso paste**
1 cup plant based milk
2 tsp sesame oil
2 servings of rice noodles
2 cup spinach or collard greens
1 spring onions
¼ fresh chilli, thinly sliced
Heat the stock and cook the rice noodles separately or cook them in the stock. Once the noodles are cooked, remove from heat and add soy sauce, ginger, garlic and shiitake mushrooms. Once the stock has cooled slightly add the seaweed, miso, milk and sesame and stir until the miso is dissolved. Add the tofu, greens and top with spring onion and fresh chilli.
**Miso is fermented and has live probiotics and so has to be kept in the fridge and should be bought from the refrigerated section in the shop. If it is on the shelf it has been heated to kill bacteria and is no longer a living food. This is also why it is added when the liquid has cooled slightly.
Raw Pad Thai
Serves 2
2 servings of organic buckwheat or rice noodles
2 zucchinis
1 medium carrot
1 red bell pepper
½ cup red cabbage, shredded (35 g)
½ cup mung bean sprouts (50 g) - see recipe below
1 spring onions, sliced
2 tablespoons fresh cilantro chopped
2 tablespoons cashews
1 lime, cut into wedges
Spicy Peanut Sauce
2 tablespoons natural peanut butter
2 tablespoons soy sauce
2 tablespoons lime or lemon juice
2 teaspoons ginger, grated
2 cloves garlic
3 tsp maple syrup
½ teaspoon cayenne or red chilli flakes
½ cup water (120 ml)
Add all ingredients for the sauce into a blender and blend until smooth. Adjust to taste, then put aside.
Make the vegetable noodles by spiralizing the zucchini and carrots, then slice your bell pepper and red cabbage.
Cook buckwheat noodles according to packet instructions.
Add the noodles and all the veggies for your pad Thai salad into a large bowl and drizzle with your spicy peanut sauce. Mix well, then finish with spring onion, sprouts, fresh cilantro, cashews and lime.
2x Raw taco
Serves 4
Salsa
Squeeze of lime juice or to taste
Sea salt and ground black pepper, to taste
¼ of finely diced red onion
1 cup tomatoes
Small handful chopped cilantro
Blend all ingredients together and set aside.
Cashew sour cream
¾ cup raw cashews, soaked for at least 2 hours and drained
3 tablespoons lemon juice
Splash apple cider vinegar
Pinch sea salt
3 tbsp of filtered water, plus extra if necessary
Drain cashews but reserve 3 tbsp of the water, blend all into a thick sauce and set aside.
Spiced walnut meat
1 heaped cup mixed raw nuts and seeds such as walnuts, almonds , sunflower seeds
Sea salt and ground black pepper, to taste
1 tbsp taco seasoning
1 tsp cold pressed extra virgin olive oil
1 teaspoon coconut aminos or soy sauce
Process the mixture in a blender or food processor and set aside.
6-8 chard or romaine leaves ‘shells’, cut into palm-size pieces to use as taco shells
1 ripe avocado, peeled, pitted and sliced or mashed
Lime wedges
Extra taco seasoning
Extra chopped cilantro
Fill the lettuce shells with taco meat, cashew cream and salsa, top with avocado, lime, taco seasoning and cilantro.
Chickpea salad nicoise
Serves 4
Ingredients
200g green beans
200g baby potatoes
2 cups cos lettuce
1 cup cherry tomatoes
1 cup cucumber
¼ cup mixed olives
½ small red onion
¼ cup capers
Salt and pepper to taste
1 can chickpeas
Fresh herbs to taste such as mint, parsley or oregano
Steam green beans for 3-4 minutes and then sit in a bowl of ice water. Cut potatoes into bite size pieces and steam for 10-12 minutes. Slice all other vegetables finely and mix in a bowl. Sprinkle on olives, chickpeas and capers. Add in the drained and cooled potato and green beans.
Dressing
⅓ cup olive oil
¼ cup lemon juice
2 tbsp dijon mustard
2 tbsp shallots
1 garlic clove
1 ½ tsp agave or maple syrup
½ tsp salt
¼ tsp pepper
Mix all dressing ingredients and pour over salad.
Condiments :
Hummus
Ingredients
1½ cups (246 g) cooked chickpeas
1 lemon, juiced
2 Tbsp (30 mL) tahini
1 Tbsp (15 mL) extra virgin olive oil
2 cloves garlic
½ tsp salt
¼ cup (60 mL) ice water
Add all of the ingredients, except for the water, to a food processor and blend on high until smooth.
While the mixture is blending, in a thin and steady stream, add half of the ice water to the food processor*. If desired, skip this step by simply adding the water in with the ingredients in step #1.
Taste test the hummus. If too thick, add the remaining water. For a creamier consistency, add more olive oil and/or tahini. For more zest, add more lemon juice. Plate, garnish, and serve!
Rejuvelac
Rejuvelac is a fermented liquid full of friendly bacteria, enzymes and phytonutrients and can be used to make sauces, seed cheeses and breads and also as a probiotic drink and enema.
Makes 3 cups
1 cup organic quinoa or wheat berries
3 cups spring or pure, filtered water
A container – a glass jar with a wide mouth
Tea towel or cloth
Wash seed by rinsing well in tap water, and scrubbing seeds with hands to remove any outer
residue. Allow dead seeds to float to the top of the container and skim them off and discard.
Combine with the water in the container and soak for 3 to 4 days, depending on the ambient
temperature. Fermentation is faster in warmer temperatures. Cover with a clean cloth or tea towel.
When the rejuvelac has a distinctive, slightly sharp, fermented smell, pour off the liquid and store in a jar, use that day or store in the fridge for 3 days.
Pour another 2 cups of spring or filtered water into the jar and allow it to ferment again for 24 hours. Pour off the liquid and compost the quinoa.
Seed cheese
1 cup sunflower seeds
1 to 2 cups Rejuvelac
1 tablespoon kelp
1 cup almond
1 tablespoon tamari
Optional variations:
2 cups cashews and 1 tsp salt
Add herbs and spices, garlic, nutritional yeast, maple syrup, vegetables and more.
Blend all the ingredients together until smooth and leave in a warm space, covered with a clean cloth for 12 -24 hours, depending on the taste you want.
Refrigerate and store for up to two weeks.
Seed sauce
1/2 cup sunflower seed
1/4 cup sesame seed
1/4 cup almonds
1 cup Rejuvelac
Optional extras:
1 tbsp nutritional yeast
Pinch of himalayan or celtic sea salt and pepper
Squeeze of lemon
1 tsp apple cider vinegar
This can also be done with cashews
Herbs, spices and more.
Blend the seeds and the Rejuvelac, mixing thoroughly and let set in a covered bowel for 4 - 8
hours.
Mung Bean sprouts
Sprouting lentils, beans, peas or other is how you get the seed to start growing into a new plant, kicking of chemical reactions and the production of enzymes and nutrients such as phytonutrients which as you can imagine greatly enhances the nutrient content making them a powerhouse and great for health.
Fill half a jar with dried organic mung beans, fill up with water and soak for 6 hours with the lid closed, drain water and leave in a light place with lid closed, rinse every day and sprouts should be seen and ready to eat in 3 - 5 days, keep in the fridge for up to 4 days, add to salads and on top of meals.
Sauerkraut
One cabbage
Salt
Wash and set aside the outer leaves of the cabbage. Shred the remaining cabbage and put the cabbage into four layers, sprinkling Himalayan salt between each layer, and set aside for one hour.
When there is about one cup of fluid in the bowl, mash again with hands or a masher.
Transfer the cabbage to a half gallon jar or a small bowl. Make sure the liquid touches the top and covers the cabbage, you can use the outer cabbage leaves to make a ‘lid’ over the cabbage. Use a lid with a release valve for gases or cover with a plate and cloth.
Check every day and if mould forms, scrape it off. Your sauerkraut is ready to eat in about a week.
Pictured:
Vegan taco salad:
Raw thai green curry paste:
Raw spinach and avocado dip:
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