Starting on a raw food diet can seem daunting at first, especially if you don’t do your homework and simply believe all the hype you hear. A few of the biggest hurdles I hear people have difficulty overcoming are the following:
- I don’t have enough TIME
- I am scared I won’t get all the nutrients I need from a raw food diet
- I can’t afford it!
In my raw food culinary workshops, I work hard to teach people that all three of those myths are just that – untruths. Much of the recipes I create and share with my students require minimal time, no special equipment, and few fancy ingredients. Many are as simple as a great combination of nutrient dense plant food items tossed into a food processor, and that’s it! Easy on the clock, super fuel for the body, and light on the pocketbook.
For many of us, that last point really is key. The issue of money in/money out can be a deciding factor for many when it comes to making choices at the grocery store and in the kitchen. But going raw (even for one of two meals a day) does not have to break the bank! Here, a few tips I share with many raw food newbies I meet:
1. If you are going to invest in one appliance, make it a food processor. With this one simple appliance you can create dips, sauces, nut butters, desserts, and more. If you are looking to get serious about raw living, the second item I would recommend is a sturdy blender. There are plenty on the market for under $50, and if you want to go really high-end, I can not gush enough about the Blendtec brand, my personal fave in the kitchen!
2. Batch cook! Each week, plan to prepare a couple of dips and maybe a theme for your raw meals. You can prep a big bowl of sprouted chickpea hummus for example, sprouting at home, for pennies! Add in a bit of fresh garlic, lemon, and a touch of tahini and you have a great source of protein that works well as a dip, sandwich spread, or salad dressing. Same idea goes for buying fruits and vegetables in bulk when they are on special/in season. Lots of zucchini on hand? Make some into noodles, puree some into soup, and slice some into dippers for your crudités plate! Loads of peppers? Slice, dice, freeze, and even add some into your morning smoothies. One of my go-to batch recipes is my savoury no-meat-meat dish. High in filling protein and satisfying flavors, this is a show stopper at all my classes, and it works well atop raw zucchini pasta, as a taco filler, or crumbled over salads. Check out the recipe below and make it this week!
3. Make your own nut milk. Yeah, you heard me. Buying cartons of almond or coconut milks are a great transitional choice, but most are not raw (pasteurization is cooking!) and many also contain icky additives likecarrageenan that we just don’t need to be consuming. You can quickly and easily whirl up a batch of almond milk at home for the price of a cup of nuts and some fresh H2O. Add in some raw cacao and sweetener of choice, and you’ve got chocolate milk!
4. Substitute where you can. I like to think of my raw food recipes merely as guides. Often times, you can easily sub one ingredient for another, with minimal effect on taste, allowing you to use what you may have on hand instead of buying new. This also allows for savvy shopping; a recipe that calls for macadamia nuts of pignolis is going to hit you hard at the bank, but swapping in almonds or sunflower seeds where possible can save you a ton of dough.
5. Lastly, don’t try to do it all! I know many people that in their excitement to get healthy, have dropped a ton of money on every tool, super food, recipe book and appliance with the best of intentions, only to feel overwhelmed and give up before they start. Plan to incorporate one or two new living food techniques per week, or maybe aim to eat raw for breakfast and lunch in the beginning.
Savory RAW No-Meat Meatballs
- 1 C raw sunflower seeds
- ½ C + 1 T raw almond butter
- 4 sun-dried tomatoes, soaked and chopped
- 3 T fresh basil, shredded
- 1 T nutritional yeast
- 1 clove of garlic
- 1 t dried thyme
- 1 t dried oregano
- 1 t olive oil
- Pinch cumin
- sea salt to taste
Directions
- Combine all ingredients in food processor and blend until the mixture reaches a texture similar to ground meat.
- Scoop the mixture out by into heaping teaspoons and form each meatball. Try not to over-roll them; we are going for “rustic” Italian here!
- This mix can be served as balls over raw zucchini pasta as seen here, but it can also be a great vegetarian stand-in for any recipe you’d use ground meat. Try it as a taco or sandwich filling, a base for a raw chilli, or as a crunchy topping for salad or soup! This protein-packed flavor blend pairs well with marinara sauce, cashew sour cream or pesto!
Photo credit: Meghan Pearson, MAP Wellness
FAQs
Some inexpensive raw vegan snack options include fresh fruits and vegetables, homemade trail mix with nuts and seeds, kale chips, and homemade energy balls or bars made with dates, nuts, and dried fruits. You can also enjoy simple snacks like sliced cucumbers with hummus or apple slices with almond butter.
How to eat mostly raw? ›
How to follow the raw food diet. To follow the raw food diet, ensure at least 75% of your food is raw. Most raw food diets are made primarily of fruits, vegetables, nuts, and seeds. Grains and legumes are often permitted but usually need to be soaked or sprouted before eating.
What is the mostly raw food diet? ›
You'll mostly be eating raw fruits, vegetables, and grains. The idea is that heating food destroys its nutrients and natural enzymes, which is bad because enzymes boost digestion and fight chronic disease. In short: When you cook it, you kill it. Some fans of raw food diets believe cooking makes food toxic.
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 are 10 raw foods? ›
The following foods are suitable for most raw food diets:
- raw fruits and raw vegetables.
- dried fruits and vegetables.
- freshly made fruit and vegetable juices.
- soaked and sprouted beans, other legumes, and grains.
- raw nuts and seeds.
- raw nut butters, such as peanut butter and almond butter.
- nut milks, including almond milk.
The following foods are suitable for most raw food diets:
freshly made fruit and vegetable juices. soaked and sprouted beans, other legumes, and grains. raw nuts and seeds. raw nut butters, such as peanut butter and almond butter.
What foods Cannot be eaten raw? ›
- Raw potatoes can irritate your gastrointestinal system. ...
- Raw oysters can be dangerous for those with compromised immune systems. ...
- Drinking unpasteurized milk can be dangerous to your health. ...
- Eating raw flour in any capacity can make you sick. ...
- Eating raw kidney beans can lead to symptoms similar to food poisoning.
Legumes. Legumes include varieties of beans such as kidney beans, black beans, chickpeas and similar ones that are widely considered to be a powerhouse of proteins. Chickpeas contain about 15 g of protein per serving and also contains numerous other elements and minerals that can keep you healthy, strong and fit.
Why do I feel tired on raw diet? ›
The body has to work harder in order to extract the nutrients from raw foods and this can lead to fatigue and digestive issues. Eating mainly raw fruits and vegetables could be a good way to lose some excess weight quickly, but it is not sustainable in the long run.
What are the rules of raw food 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.
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.
Which celebrity does raw food diet? ›
With a growing number of Hollywood celebrities like Demi Moore, Pierce Bronson and Sting reportedly adopting a raw food vegetarian diet and celebrity model Carol Alt coming out with a book touting a raw foods diet this is a diet fad on the upswing.
What are four food that can be eaten raw? ›
Food items like cucumbers, carrots, radishes, beetroot and tomatoes can be eaten raw in the form of salads.
How do I bulk up raw dog food? ›
Some good choices of raw food to feed them are: Beef, Turkey, Chicken, Pork liver, bones, vegetables and fruits and eggs. Also, a good source of a food rich in vitamin B, such as liver, is good to help your pet add weight. The key to weight gain for a dog on a raw diet is to increase their calorie intake.
How to add raw food to dogs' diet? ›
We recommend feeding a small raw minced meal in the morning, followed by a meal of your pet's old food later in the day. Gradually increase the amount of raw food being fed compared to the old food each day. After around 3 days you will be ready to feed 100% raw.
How do I calculate how much raw food to feed? ›
Feeding between 2-4% of your adult dog's body weight daily is recommended. Smaller breeds like Frenchies and Terriers may require up to 4% of their body weight daily. To ensure accuracy, we advise regular weight monitoring. Adjust the daily amount based on your dog's needs.
