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red onion or pieces of olive.
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Simple Carrot Salad
4 grated carrots
A small quantity of raisins
Juice of ½ freshly squeezed lemon
Mix together and chill a little before serving. Also great served with a little raw tahini.
Grated Salad Platter
Carrots
Courgettes
Beetroot
Sweet potato
Butternut squash
Finely grate in a food processor the required quantities of any of the above vegetables, keeping
each vegetable separate. Arrange the grated vegetables nicely on a platter and if you like, dress
them with a little lemon or lime juice to stay fresh.
Sauerkraut
1 cabbage
Pure water
Sauerkraut is fermented cabbage, which is full of beneficial bacteria for your gut. It is made by
finely chopping cabbage, covering it with water and leaving it somewhere warm for three days.
Check it after three days and if it smells pickled and looks translucent, it is ready, if not, leave
it until it appears ready and then transfer to the fridge, where it can be stored for a couple of
months. Use it as a salad ingredient or in other recipes. You can also add in other vegetables or
spices to the mix to get some variety.
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Avocado Salad
1 avocado, peeled, stoned and thinly sliced
Thin slices of tomato
Thin strips of red bell pepper
Small handful of basil leaves
A few sliced olives to taste
Olive oil to drizzle
Arrange the sliced vegetables in an attractive pattern - such as a ring - add olive slices and
pieces of shredded basil and then drizzle with olive oil.
MAIN MEALS
In this section you ll find a number of standard raw food main meals . These tend to be the
foods that those new to raw find most appealing, as they are identifiable alternatives to things
such as pasta, pizza, burgers, falafel, sandwiches and so on. Later on in transition, many raw
foodists find they move naturally away from the more complicated ideas, towards simpler
foods, reserving these kinds of recipes for special occasions. Whatever use you make of these
ideas is up to you and remember to experiment with flavours and build on this base to develop
your own particular raw food style.
Romaine Roll-Ups
4-5 leaves of Romaine per person
Assortment of grated/chopped vegetables
Favourite dips/sauces/spreads
Seeds to sprinkle
Fresh herbs to scatter
The idea is straightforward - separate off big leaves from a head of Romaine lettuce. Use the
leaves as if they were tortilla wraps, filling them with the other vegetables and dips and topping
with seeds/herbs as desired. You can also use other large lettuce or cabbage leaves for roll-ups.
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Marinated Vegetables
Suggested vegetables:
Sliced courgette, squash, aubergine
Chunked mushrooms
Halved asparagus tips
Possible marinade ingredients:
Olive oil
Chopped garlic/onion
Fresh lemon juice
Basil, oregano, parsley, cayenne pepper
Nama Shoyu
Organic cider vinegar
Water from soaking sundried tomatoes
Umeboshi plum paste/liquid
Himalayan/Celtic sea salt/Herbamare
This is a tasty and versatile way of preparing vegetables. There are different techniques, but the
basic idea is to soak the chopped vegetables in a marinade for some time and dehydrate, either
before or after marinating, or both. Slicing the vegetables and dehydrating them a little before
putting them to soak will mean that they will absorb the marinade better as they will have lost
some of their own moisture. It is also possible, however, to just slice the vegetables, marinate
and then dehydrate. Sometimes you may not wish to dehydrate the vegetables at all, just
marinate and serve. It s up to you how you do it.
You can make wonderful dishes with long thin, length-wise slices of courgette, squash and
aubergine that have been marinated and dehydrated. You can spread them with pâtés for
example and roll them up into beautiful little rolls secured with toothpicks. You can create
stacked meals, with layers of different marinated vegetables piled on top of each other and
secured, either as they are or with sauces and spreads inbetween, like a raw lasagne .
Otherwise, the marinated vegetables on their own make great side-dishes and you can save the
marinade for use elsewhere if there is any left.
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Raw Pizza
Base:
1 cup almond pulp (leftover from making almond milk)
½ cup ground flaxseed
4-5 soaked sundried tomatoes
1 small courgette
2 tbsp oil-soaked chopped onion/garlic
½ tsp Himalayan/Celtic sea salt/Herbamare
Toppings:
Simple Pasta Sauce
Chopped vegetables such as bell peppers, radishes, mushrooms, olives,
Raw Parmesan
Blend together all the ingredients for the base of the pizza, adding in a little pure water to
loosen the mix if necessary. Flatten the mixture out into desired shape and leave to dehydrate.
Then cover the base in sauce, vegetables and cheese as desired, or any other toppings that
appeal to you. This is another very flexible recipe idea.
Burgers
2 cups soaked nuts/ sunflower seeds
1 cup grated carrots
1 red bell pepper, de-seeded and sliced
1 onion, chopped and oil-soaked
Small handful of raisins
1 tbsp olive oil
½ tbsp Himalayan/Celtic sea salt/Herbamare
Fresh basil and parsley to taste
Blend all the ingredients together in a food processor, make into patties of desired shape
burgers, falafels, fillets - and leave to dehydrate, turning as necessary to ensure even drying.
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You can thicken the mix with ground flaxseeds if necessary and try other ingredients such as
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