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Getting Started with Raw Food

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The first step is simple. Make the decision today and start. There is no way around it!

You can start making the transition to a raw vegan diet with a kitchen knife and a cutting board. To facilitate this process, we will provide you with some recipes. Plan for a week or even just three days based on the ones that appeal to you. Make your grocery shopping list, get your groceries, and let’s get started!

For more recipes, you can also check the An Oasis of Healing blog, where we have dozens of healthy raw vegan recipes posted.

Need more ideas? Look up on your internet browser any recipe that you like using the term “raw vegan.” For example, type “raw vegan lasagna,” and some options will come up. If there are any ingredients that you don’t like or steps that are too complicated, you can just make a few adjustments, and voila! You have your unique raw vegan creation!

Our new recipe book, available for purchase online  Stop Making Cancer – A Raw Vegan Recipe Book, is also full of raw vegan recipes, time tested and delicious. So find your favorites and get started! 

Recipes:

Chia Pudding (3 servings)
– ½ cup chia seeds
– 3 cups nut milk of choice
– 1 tsp cinnamon
– 1 tsp vanilla

Toppings of choice:
▪ Berries
▪ Coconut flakes/ shredded
▪ Cacao powder
▪ Cacao nibs
▪ Nuts and seeds

Directions
1. Place all ingredients in a bowl and whisk together.
2. Let the mixture sit (at room temp or in the refrigerator) for at least 30 minutes to thicken, stirring occasionally.
3. Adjust consistency to your liking by adding more chia if it is too thin or adding more milk if it is too thick.
4. Enjoy on its own or topped with nuts and berries.

Acai Bowl (1 serving)
– 1 packet of acai
– ½ cup frozen berries
– 1 Tbsp nut butter
– 1 Tbsp hemp seeds
– 1 Tbsp ground flax seed
– ½ tsp maca powder
– ¼ cup of water

Directions
1. Place all the ingredients in a blender and process until smooth.
2. Top up with any desired ingredients.

Smoothies

Base
– Almond milk (homemade nut milk – 1 cup of nuts, 3 cups of water)
– Kale (or other cruciferous)
– Spinach (or other leafy greens)
– Broccoli sprouts (other sprouts ok, broccoli ideal)
– Flax seeds and chia seeds
– Berries

Mixed Berry Smoothie (1 serving)
– 1 ½ cups almond milk
– ½ cup berries
– 1 Tbsp chia seeds
– 1 Tbsp coconut or MCT oil
– 1 Tbsp almond butter
– ¼ cup broccoli sprouts
– ½ scoop protein powder (optional)

Directions
1. Place all ingredients in a blender and blend until smooth.

Green Smoothie
– 1.5 cups almond milk
– 1 cup kale, lightly chopped or spinach (milder taste)
– 1/2 cup berries, organic
– 1/2 avocado, peeled and pitted
– 1 Tbsp hemp seeds
– 1 Tbsp chia seeds
– 1 Tbsp cacao powder
– 2 Tbsp vanilla protein powder (optional)
– 1/4 tsp vanilla extract (optional)
– 3 drops stevia (optional)

Optional Toppings: coconut flakes, flax seeds (freshly ground), raw almond slices

Directions

1. Place all ingredients in a blender and blend until smooth.

Entrees

Jalapeno Burger (4 servings)
– 2 cups walnuts
– ¼ cup sundried tomatoes, soaked
– 2 tablespoons tamari
– 1 jalapeno pepper, seeded and minced
– 3 green onions, minced
– ½ teaspoon black pepper

Directions

1. In a food processor combine walnuts, sundried tomatoes, and tamari until a moist, crumbly mixture forms (it should be able to hold together when pressed between your fingers). Add a splash of water if necessary.
2. Add remaining ingredients and pulse to combine.
3. Shape ½ cup portions into patties and place on a Teflex® sheet.
4. Dehydrate at 105 for 4 hours, then flip onto a mesh tray and continue to dehydrate for 12-16 hours.

Veggie Stir Fry (4 servings)
– 1 head broccoli, chopped
– 1 large carrot, thinly sliced
– ½ red bell pepper, sliced
– 6-8 shiitake mushrooms, sliced
– ½ cup sugar snap peas, sliced diagonally
– 2 green onions, thinly sliced
– 1 Tbsp coconut oil
– 1 tsp toasted sesame oil
– 3 Tbsp Tamari or coconut aminos
– 1 tsp lime juice
– 1 clove of garlic, minced or pressed
– 1 tsp fresh ginger, minced

Directions
1. In a medium bowl, combine all the vegetables.
2. In a small bowl, whisk together the oils, tamari, lime juice, garlic, and ginger.
3. Pour sauce over vegetables and toss to combine.
4. To warm dehydrate at 115 degrees for 1-2 hour

Soups

Cream of Shiitake Soup (6 servings)
– 3 cups almond milk (thick)
– 2 cups shiitake mushroom caps, plus a few caps for garnish
– 3 stalks of celery
– 4 cloves garlic, peeled
– 1/8 cup fresh lemon juice
– 1 tsp sea salt

Directions
1. Combine all of the ingredients and blend until smooth. Pour into a serving bowl.
2. Garnish with the mushrooms briefly marinated in tamari sauce.

Creamy Broccoli Soup (2-4 servings)
– 2-3 cups broccoli
– 2 cups almond milk
– ½ lemon juiced
– 1 tsp salt
– 1 slice onion, chopped
– 1 med avocado

Directions
1. Place all ingredients in a blender, except avocado and ½ – 1 cup of broccoli. Blend until smooth, taste, and adjust flavors. Add avocado and blend on low speed until creamy.
2. Chop the remaining broccoli into bite-size pieces and place in a bowl. Add ½ tsp salt and massage broccoli until softens and turns bright green.
3. Pour soup into bowls and add the remaining broccoli.

Snacks

Kale Chips
– 1 bunch kale, de-stemmed and cut or torn into large pieces
Basic sauce
– 2 tsp olive oil
– ½ tsp salt and pepper to taste
“Cheese” sauce*
– 1 cup Brazil nuts, cashews, or sunflowers, soaked (or a combination)
– ¼ cup lemon juice
– ½ – 1 red bell pepper, chopped (optional)
– 1 Tbsp chickpea miso or soy miso
– 1 garlic clove
– 1 tsp salt
– ½ – 1 cup water
– 1 – 2 Tbsp of nutritional yeast (optional)

Directions
1. Cut and de-stem kale and place in a large bowl.
2. Drizzle olive oil over the kale, massaging and coating each piece.
3. Add optional seasonings or sauce* and massage into the kale until completely covered.
4. Spread the kale evenly onto dehydrator trays with Teflex® sheets, without overlapping.
5. Dehydrate at 105 degrees F for 12-24 hours for a crispy chip.
*For the “cheese” sauce: combine all ingredients in a high-speed blender except kale, and blend until smooth.

Nori Crisps
– 8 Nori sheets
– 1 cup sunflower seeds
– 1 red bell pepper
– 1 tsp sea salt
– 1/4 cup lemon juice
– 2 1/2 tbsp nutritional yeast
– Water, as needed

Directions
1. Blend the first 6 ingredients into a creamy thick batter, adding water as needed.
2. Place nori sheets on dehydrator screens.
3. Evenly spread the mixture over nori sheets.
4. Dehydrate at 105 degrees F for 12 hours or until crunchy.

Desserts

Raw Vegan Chocolate (10 servings) – zero sugar chocolate!
– 1 cup raw cacao butter, chopped
– 1 cup unsweetened raw cocoa powder
– ½ -1 tsp liquid stevia
– 1 tsp vanilla extract
– Optional toppings: walnuts, almonds, coconut flakes, goji berries, sea salt, etc.

Directions
1. Melt cacao butter in a bowl of a double boiler.
2. Remove from heat and whisk in cocoa powder, stevia, and vanilla until thickened.
3. Drop spoonfuls of chocolate onto a cookie sheet lined with wax paper or fill a silicone ice cube tray.
4. Sprinkle with optional toppings.
5. Place in refrigerator or freezer until completely hardened.
6. Store in refrigerator.
No-bake Brownies (16 servings) – uses dates (higher in sugar), eat in moderation.

Brownies:
– 3 cups pecans, walnuts, or almonds
– 1 heaped cup of pitted Medjool dates
– 1/2 cup raw cocoa powder
Chocolate Avocado Frosting:
– 2 medium avocados, flesh only
– 1/3 cup date syrup
– 1/2 cup raw cacao powder

Directions – Making the brownies:
1. Add the pecans (other nuts) to a food processor. Process until the mixture resembles coarse crumbs.
2. Add the dates and cocoa powder. Add any optional ingredients if desired. Process the mixture until it forms a soft dough. If it is too dry, add a dash of water and process again. If it is too sticky, add more nuts and process again.
3. Scoop out the mixture into an 8-inch pan. Use a spoon to flatten the surface.

Making the chocolate avocado frosting:
1. Add all frosting ingredients to the food processor. Process until smooth, with no lumps.
2. Spread the chocolate frosting on your brownies. Decorate if desired.
3. Chill the brownies in the fridge for at least ten minutes.
To serve/ store: Use a sharp knife to cut brownies into 16 bars. Store in an airtight container for up to 3 days in the fridge or 3 months in the freezer.

Fermented Food

Sauerkraut (3 cups or 12 servings)

  • 1 head of cabbage, shredded
  • 1-2 Tbsp Sea salt
  • ¼ cup carrot, shredded (optional)
  • 1 Tbsp caraway seeds (optional)
  • ¼ cup fresh dill, minced (optional)


Directions
1. Place the cabbage and salt in a large mixing bowl and massage until the liquid starts to release.
2. Let the cabbage rest for 10 minutes and massage again. Repeat as often as necessary until the cabbage is very juicy.
3. Add the remaining ingredients.
4. Pack the mixture firmly into a large glass jar. Press the cabbage down until the liquid rises above it approximately 1/8 inch.
5. Screw on fermenting lid and allow to ferment at room temperature for at least 3 days, but ideally for 2-3 weeks (exponential increase in bacterial count).
6. Once the sauerkraut is ready, store it in an airtight glass jar in the refrigerator. It keeps for several months.

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Vanessa Pinto graduated with a degree in Biology and Masters in Ecology from Lisbon University. After graduating, she underwent a series of professional and personal growth experiences, including being an officer in the Portuguese Army, working in countries as diverse as Iceland and Costa Rica.  Vanessa became certified as a Yoga and Meditation teacher in rural India.

Being a compassionate person by nature, Vanessa is able to bring her connectedness when working with others while enhancing the importance and practicality of a pragmatic evidence-based approach to facilitating lasting and permanent change. Vanessa is a certified health coach whose specialties are nutrition, exercise, and mind/ body connection.  She works both in Portugal, Thailand and USA, where she develops her work closely with people diagnosed with cancer, mainly in the areas of nutrition, movement and health education.

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