Raw Food Recipes

Whole fruit should be eaten in abundance on a raw food diet and usually needs no special preparation to make it palatable; therefore recipes for fruit dishes are not mentioned here.  Please be cautious to not eat too many nuts, seeds and avocados. These should not exceed more than a small handful per day.

Raw Creaming Dressing or Dill Dressing

3/4 cup raw sunflower seeds

1 cup water or less if you want it thicker

1 T. onion powder

1/4 t. garlic powder opt.

1/8+ cup lemon juice, the more the better.

1 t. Vegetarian Express Saucy Ranch Seasonings.

1 t. salt

Blend all the ingredients thoroughly (except the Vegetarian Express Seasoning) until it is very smooth, then add the seasonings and blend it some more very lightly for a short time.  If you want dill dressing, add 1/4 t. dehydrated dill or 2 t. fresh dill instead of the Vegetarian Express Seasoning.

Sweet Italian Omega 3 Salad Dressing (Raw)

1/8 Cup Chia

1/2 Cup Lemon Juice

1/4 Cup Honey

1/3 Cup Water

1 1/2 t. salt

1 t. Italian Seasoning

1 tsp onion powder

3 Cloves of Garlic

Blend all except Italian seasoning until smooth, then lightly blend in the Italian seasoning.

Raw NO Egg Salad

3 C. Celery

1 C Green Onion

2 T. Lemon

3/4 t. Turmeric

1 t. Salt

1 Clove Garlic

1 to 1 1/2 C Macadamia nuts Soaked overnight, blended up and cultured with protolytic probiotics.

Add all together and serve raw.

To make the cultured probiotics; blend 1 cup of water with 1 1/2 cups of soaked over night macadamia nuts. After blending this smooth, lightly blend in the probiotics. Place on the refrigerator covered with a paper towel for 5-6 hours. My favorite probiotics is PuraDyme LiyfBiotic. Use less macadamia nuts if you are not wanting too much heavy mucus forming foods in your diet.) You can use unsoaked and or uncultured nut cream if you did not soak the nuts or culture them. But the soaking and culturing of the nuts renders them more digestible and less mucus forming

Refrigerator Dill Pickles

4 small or 2 large cucumber

1/4 t. Dill weed

1/2 t. onion powder

1/4 t. salt

1/8 c. lemon juice

Slice the cucumbers very thin in a food processor and combine and mix all ingredients together with your hands to thoroughly disperse the seasonings. Chill for awhile for best results.

Dried Seaweed Salad

1 c dry wakame seaweed (soaked)
1 1/2 c thinly sliced cucumber (about half a large one)
1 1/2 c thinly sliced carrot (about one carrot)
1/2 c thinly sliced cabbage
3 tbsp lemon juice
3 tbsp mashed avacado
1 tbsp liquid braggs (opt.)
1 tbsp raw honey, or sucanat
2 tbsp sesame seeds
1 tsp salt

1. Begin by soaking the seaweed in 3 cups of water for about 5 minutes.
2. Meanwhile slice your carrots, cucumber and cabbage as thin as you can.
3. Once the seaweed is done soaking it should be significantly plumper. strain all of the water from it.
4. Mix all ingredients in a large bowl. serve immediately or store for no more than a day or two in a glass airtight container in your fridge.

Raw Spanish Rice

1 & 1/2  avocado cubed small

1 tsp Chili powder

2 tsp paprika

1/2 tsp turmeric

1 tsp onion powder

1 tsp salt

pinch cayenne

1 head cauliflower; Shred cauliflower in a food processor

1 red bell pepper

2 Roma tomatoes

3 Green onions

1/4 cup cilantro  minced

1 Tbsp basil leaves (minced)

1 clove of garlic minced

2 Tbsp lemon juice

2 tsp honey.

Mix all together

Seaweed Wrap

Spread a very small amount of mashed avocado onto a raw nori sheet ( the Nori sheets can be purchases on Amazon)

Layer on some shredded carrot, lettuce, green onion. Try different shredded veggies. Sprinkle on some salt and roll it up like a burrito.

Try it stuffed with the seaweed salad.

Better Burger Recipe (Lower Nut Content)

1 1/2 Cups Pecans  

4 Large Carrots  

1 Medium brown onion

2 handfuls of fresh parsley or cilantro 

1/3 C. Lemon Juice

1/2 t. salt  

Tablespoon Fresh Rosemary    

1/2 t. Tarragon

1/3 C Ground Flax

Add all ingredients to a food processor and process smooth with some chunks remaining.

Place rounded patties onto the dehydrator tray and dehydrate until they are a little crispy on the outside and soft on the inside.

Add to the burger fresh onion, tomato, raw creamy salad dressing (given in our recipes) and wrap the top and the bottom with lettuce or greens.

Nutty Raw Burgers

1 cup blended walnuts or pecans                                                                                                                                                                       1 cup hulled sunflower seeds

2 cups sprouted lentils or mung-beans

1/2 cup coarsely chopped cabbage

1 1/2 cups coarsely chopped celery
1 lemon, peeled and quartered
1 cup of dehydrated tomatoes soaked in water
1/2 teaspoon salt

Add all ingredients accept the ground nuts to a food processer and process smooth with some chunks remaining. Add the grounds and mix all.

Place rounded patties onto the ParraFlex sheets and dehydrate for a few hours and then flip them onto the tray without the ParraFlex and continue to dehydrate until they are a little crispy on the outside and soft on the inside. You can skip the dehydration and use it as a spread instead of a burger.

Add to the burger fresh onion, tomato, raw creamy salad dressing (given in our recipes) and wrap the top and the bottom with greens.

Using it as a spread:

Spread the raw un-dehydrated burger onto the lettuce or nori wrap, add fresh tomato and onion and wrap and enjoy.


1 C. parsley finely chopped

1 C. tomatoes chopped fine

1/4 C. chopped green onions

1/4 C. fresh lemon juice

1/2 C. finely processed cauliflower

1/2 C. cucumbers cubed small

salt to taste (opt.)

mix all and chill at least 1/2 hour

Cole Slaw

1 Small head of cabbage shredded

1 Large Carrot shredded fine

2 Small Lemons Juiced

1 T. Onion Powder

1 and 1/2  t. salt

1 or more cups of creamy sunflower seed salad dressing.

Mix all together. Serves about 10+ people

Raw Tomato Soup

1 Qt. pressed down fresh tomatoes

1/4 C. Raw soaked almonds, pecans, sunflower seeds or any other soaked raw nut.

2-4 T. Honey

1 T. Onion Powder

1/2 t. Basil or ½ cup of fresh picked basil (the fresh basil is to be removed before serving, so keep the leaves on the stem for easy removal)

½ t salt or salt to taste

Blend all ingredients except the basil. Strain the seeds and skins out if you want at this point. Add the basil and set on a warmer burner and heat until it is 118 degrees or below. Let stay warm for a couple of hours. This mingles the flavor into the soup.

Raw Mock Tuna Salad Roll Ups – Serves 7

3/4 C.   Green Onions

3/4 C.   Sunflower Seeds (Soaked at least 2 hours)

1 C.       Celery

1/4 C.     Red Onions or other onions if red onions are not available

1 t.        Sea Salt

2 C.       Carrots (Pulverized in Champion or very finely shredded)

1 T.       Onion Powder

2 C.       Alfalfa Sprouts

1 C.      Salad Dressing

1/8 C.      Lemon Juice

Several Collard Green leaves ( for rolling up salad in)

Us a food processor for the first 4 ingredients and whiz until thoroughly pulverized; add all ingredients together in a bowl and then add the salad dressing.  Roll it up in a Collard Green leaf.  Sliced avocado can be added at this time also.

Eating Raw Food

The nicest thing about eating raw food is that there is less time in the kitchen and it gets you more into gardening. The raw fresh food from the garden is the best.

You will probably experience some detoxing symptoms about 7-10 days into the diet; this usually subsides after a few days. Saunas and colon cleanses will be helpful during this detoxing time.  The detox is caused by toxins being stored in our fat, and as fat is being burned up the toxins are released.

The Raw Food Diet Guidelines:

Drink a quart of water first thing in the morning (this amount is recommended for a large man, drink less for a smaller person)

Breakfast example: 8:00 AM

Eat 3-4 different fruits cut up small in a fruit salad, such as: banana, strawberries, apple, dates.

A small handful of 1-2 different nuts or seeds, such as coconut, or pumpkin seeds.

Make sure you get a variety of fruits and nuts throughout the week, and don’t get stuck on the same thing every day.

Between breakfast and lunch drink another quart of water or a pint of water if you are having green-drink also.

At 12:00 It is very energizing to have a green-drink made of garden 2-3 greens of the following; kale, collards, comfrey, alfalfa, beet greens, red clover. Blend about one half cup of greens to about a pint of water per person, strain this and add some lemon juice.

Lunch example: 2:00

Eat 3-4 different vegetables cut small in a salad, such as: garden greens, tomato, carrots, green onions. Add some raw olives, (I get these from sunfood) and or avocado to the salad, add a raw salad dressing listed on this page.  I like to put some of my salad in raw nori wraps, (I get these from Amazon). For more nutrition or calories you can add juice about 15 minutes before lunch; this would contain about a pint of vegetable juice of carrots and some other vegetable like asparagus, broccoli, greens, or beets from the garden. It’s best not to have too many combinations in the juice at one time, but a variety throughout the week.   Sprouts can be added to the meal or juice. Make sure to get a good variety of salad vegetables throughout the week.

You could enjoy a nice spaghetti lunch of shredded summer squash and blended tomatoes and fresh basil or oregano poured over the squash and then topped with the sunflower salad dressing and olives.

Drink another quart of water between lunch and supper.

Supper should be light consisting of just raw juice or some fruit or nothing if you are trying to lose weight or want to speed up any healing that you need. Your body heals when you are sleeping, so going to bed with an empty stomach will cause your bodies energy to be directed on healing, and not digesting food. Nuts take a long time to digest and will interfere with getting a good night’s sleep.

Keeping the meals 5 hours apart will give the digestive system time to rest facilitating a great improvement in digestion and better assimilation and elimination. The strained green drink will not cause digestion to be interrupter.

Separating the fruits from the vegetables in the meals will also help digestion, allowing less fermentation and in turn creating purer blood.

Caution: Be sure to not overeat on the high fat foods such as: nuts, seeds, avocado, and olives.

The popular raw food deserts are not only too rich, but they can be hard to digest and fattening.

Too many combinations can hinder the digestion; So, Keep It Simple Sweetie.

 List of Raw Foods

  • Apple
  • Apricots
  • Avocadoes
  • Bananas
  • Berries
  • Cherries
  • Coconuts
  • Cranberries
  • Dates
  • Durians
  • Grapefruits
  • Grapes
  • Honeydew
  • Kiwi fruits
  • Lemons
  • Limes
  • Mangoes
  • Mangosteens
  • Noni fruits
  • Oranges
  • Papayas
  • Pears
  • Persimmons
  • Tangerines
  • Tomatoes
  • Watermelons
  • Melons
    As fresh and as recently picked as possible
  • Basil
  • Beets
  • Broccoli
  • Carrots
  • Cauliflower
  • Celery
  • Chard
  • Collards
  • Corn
  • Cucumbers
  • Garlic
  • Ginger
  • Kale
  • Kelp
  • Lettuces
  • Olives
  • Onions
  • Melons
  • Parsley
  • Peppers
  • Pumpkins
  • Spinach
  • Tomatoes
  • Zucchini
  • other green leafy vegetables, for example organic baby greens
  • All seaweeds
  • Sprouted Lentils
  • Sprouted Mung beans
  • String beans
  • NUTS
    Make sure they are really raw, and not pasteurized, roasted or cooked in any other way
    Minimize your consumption of nuts; these are clogging to the system if eating to many. 
  • Almonds
  • Cashew nuts
  • Macadamia nuts
  • Pecans
  • Pine nuts
  • Walnuts
  • Flax seeds
  • Hempseeds
  • Pumpkin seeds
  • Sesame seeds
  • Sunflower seeds

SPROUTS or Microgreens
You can carry out your own fresh sprouting

  • Alfalfa
  • Barley grass
  • Broccoli
  • Buckwheat (unhulled)
  • Fenugreek
  • Mung beans
  • Sunflower seeds
  • Wheatgrass

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