A raw vegan diet can help you lose weight, increase heart health, reduce your risk of diabetes, and improve your digestion. Not only does a raw vegan diet exclude all animal-sourced foods, including dairy, eggs, and honey, it takes things one step further and dictates that food be eaten completely raw. Most raw foodists allow foods to be heated to temperatures below 104 to 118 degrees. This way of eating is rich in fruits, vegetables, nuts, seeds, and legumes. It also virtually eliminates processed foods. Many people turn to this diet to improve their health and may identify with the ethical and ecological principles of the diet. Here’s what you can eat on a raw vegan diet, along with some healthy recipes you can whip up today.
What to Eat on a Raw Vegan Diet
If you think you can just eat salads on a raw vegan diet, you’ll be surprised to learn that you can incorporate plenty of delicious and satisfying foods. You can start off breakfast with a healthy green smoothie or a bowl of fresh fruit. For lunch, you could have zoodles topped off with a tasty sauce or a hearty bowl of beet soup. Dinner could consist of a “chili” made with mushroom meat and plenty of veggies or an oversized bowl of vegan gazpacho.
There is virtually no end to the amount of interesting and delicious recipes you can create on a raw vegan diet. To keep you from getting bored, you can search for recipes on Pinterest, YouTube, or Instagram. You’ll find recreations of your favorite dishes, such as lasagna, sushi, or mac and cheese to help keep you satiated.
A raw vegan diet can pose some health risks, so it’s important to make sure you’re getting enough essential nutrients. You’ll need to take a daily vitamin B12 supplement, as all vegans are low in this nutrient. You’ll also need to make sure you’re getting enough protein and pay attention to your vitamin D levels. Of course, it’s important to talk to your doctor before embarking on a new diet.
Top 10 Raw Vegan Recipes
We’ve gathered up ten amazing raw vegan recipes that are totally crave-able. Even better, they’re healthy and packed with nutrients:
This bouquet is packed with orange slices, strawberries, canteloupe, honeydew, strawberries, and grapes. Treat yourself to this delicious arrangement. It’s 100% raw and 100% vegan.
Filled with grapes, strawberries, pineapples, honeydew, and oranges, this platter provides a plethora of garden-fresh fruit. It’s a delicious way to get your daily dose of fresh fruit on a raw vegan diet.
Beet borscht is usually cooked and chilled, but this version doesn’t require any cooking at all. This recipe calls for beets, cucumbers, apples, carrots, fresh dill, scallions, lemons, and agave nectar.
4. Mango Salad
Fresh mango, carrots, red bell pepper, and red onions are tossed together in a creamy peanut dressing in this delicious salad. The whole recipe comes together in just under ten minutes.
This sushi skips the raw fish and opts for cauliflower, carrots, capsicum, spring onions, and avocado. It also includes a recipe for a sweet and spicy sauce, made with Medjool dates, tahini, ginger, raw apple cider vinegar, and tamari.
This chili uses “meat” made from walnuts, mushrooms, cumin, coriander, and tamari. It also packs in plenty of veggies, including tomatoes, red bell peppers, celery, red onion, zucchini, corn, garlic, and cilantro.
Apple, banana, orange juice, kale, parsley, and celery are blended to perfection in this vibrant green smoothie. With plenty of fresh fruit and greens, it’s the perfect breakfast or afternoon pick-me-up.
This vegan lasagna is full of flavors and textures, with crunchy zucchini slices, cheesy cashew and almonds, fragrant avocado pesto, and delicious tomato sauce. It’s healthy, refreshing, and super satisfying.
Make a delicious raw vegan curry with coconut water, raw cashews, garlic, avocado, curry powder, red chili paste, and cayenne. Spiralize a few zucchini and mix with your sauce to create a delicious and satiating meal.
10. Vegan Gazpacho
Gazpacho is a raw Spanish soup made with blended vegetables. This recipe combines chopped tomatoes, cucumbers, shallots, garlic, jalapeno, balsamic vinegar, and extra virgin olive oil to make a delicious and hearty soup.
Eating a raw vegan diet can be high in essential vitamins and minerals. It’s not all salads either. You can incorporate plenty of tasty and nutritious meals that are totally delicious and comforting.