Raw Recipes

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Soup and Salad Recipes

Lettuce, Tomato and Avocado Salad

Lettuce, Tomato and Avocado Salad

Posted on February 26 2013 | (0) Comments
Category: Soup and Salad Recipes

Yield: 1 serving

This is one of my lunch staples—so simple and easy, yet satisfying. The avocado becomes creamy enough to eliminate the need for additional dressing.

Ingredients

  • 3 cups mesclun or torn leaf lettuce
  • 1 Roma tomato, chopped
  • 1/2 avocado, chopped
  • 1 1/2 teaspoons freshly squeezed lemon or lime juice
  • Dash salt

Equipment

  • salad spinner
  • measuring cups
  • cutting board
  • chef’s knife, 8-inch
  • citrus juicer or reamer
  • measuring spoons
  • medium bowl

Put all the ingredients in a medium bowl. Toss with your hands, very gently massaging the avocado into the lettuce. Serve immediately.

Per serving: calories: 197, protein: 5 g, fat: 14 g, carbohydrate: 9 g, fiber: 10 g, sodium: 171 mg

 

Add this salad to a hearty recipe like Zucchini Noodles Marinara

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Southern Greens

Southern Greens

Posted on January 30 2013 | (0) Comments
Category: Soup and Salad Recipes

Yield: 1 serving

Southern-style greens go raw. Massaging preserves their color and nutrition; garlic and cayenne keep their spicy kick.

 Ingredients

  • 4 leaves green or red curly kale or a combination, stemmed
  • 2 leaves collard greens, stemmed
  • 4 leaves basil, chopped
  • 2 teaspoons freshly squeezed lemon juice
  • 1 teaspoon extra-virgin olive oil
  • 1/2 teaspoon crushed garlic
  • 1/8 teaspoon salt
  • Dash cayenne

Equipment

  • cutting board
  • chef’s knife, 8-inch
  • medium bowl
  • citrus juicer or reamer
  • measuring spoons
  • garlic press
  • saucepan (optional)

Chop the kale medium-fine and put in a medium bowl. To prepare the collard greens, stack the leaves with the stem end facing you. Fold in half lengthwise and roll tightly like a cigar. Slice crosswise into thin strips, then chop medium-fine and put in the bowl with the kale. Add the basil, lemon juice, oil, garlic, salt, and cayenne. Work the dressing into the greens with your hands. Stored in a sealed container in the refrigerator, Southern Greens will keep for 3 days. Bring to room temperature before serving.

Per serving: calories: 98, protein: 4 g, fat: 5 g, carbohydrate: 9 g, fiber: 3 g, sodium: 325 mg

Warming Option: Put in a small saucepan over low heat and warm gently for 2 to 3 minutes. Do not overheat.

Asian Greens: Replace the collard greens with 2 stalks of bok choy, thinly sliced crosswise. Omit the basil and salt and add 1/2 teaspoon of tamari and 1/4 teaspoon of grated fresh ginger.

Indian Greens: Replace the collard greens with 2 leaves of mustard greens, rolled and sliced as directed for the collard greens. Omit the basil and add a dash of ground cumin and a dash of curry powder.

Indian Carrot and Cucumber Salad

Indian Carrot and Cucumber Salad

Posted on January 30 2013 | (0) Comments
Category: Soup and Salad Recipes

Yield: 2 servings

This crunchy, spicy salad can become addictive. Finely dice the vegetables into uniform pieces for the most pleasing texture.

 Ingredients

  • 1/2 pound carrots, peeled and diced
  • 1 tomato, seeded and diced
  • 1/2 cucumber, peeled, seeded, and diced
  • 1/4 cup minced fresh cilantro, packed
  • 1 tablespoon freshly squeezed lime juice
  • 1 1/2 teaspoons extra-virgin olive oil
  • 1/4 teaspoon minced jalapeño chile, or dash cayenne
  • 1/8 teaspoon salt

Equipment

  • cutting board
  • peeler
  • chef’s knife, 8-inch
  • spoon
  • measuring cups
  • citrus juicer or reamer
  • measuring spoons
  • medium bowl
  • rubber spatula

Put all the ingredients in a medium bowl and toss to combine. Stored in a sealed container in the refrigerator, Indian Carrot and Cucumber Salad will keep for 2 days.

Per serving: calories: 103, protein: 3 g, fat: 4 g, carbohydrate: 13 g, fiber: 4 g, sodium: 225 mg

Related Blog Posts: Celebrate Indian Week With Well-Spiced Raw Food Recipes

Cucumbers with Fresh Mint

Cucumbers with Fresh Mint

Posted on November 02 2012 | (0) Comments
Category: Soup and Salad Recipes

Yield: 1 serving

A nice accompaniment to California Rolls.

Ingredients

  • 1 cup peeled, seeded, and diced cucumber
  • 1/4 cup peeled and shredded carrot (optional)
  • 1 tablespoon minced fresh mint
  • 1 teaspoon freshly squeezed lemon juice
  • 1/2 teaspoon extra-virgin olive oil
  • 1/4 teaspoon crushed garlic
  • 1/8 teaspoon salt
  • Dash ground cumin
  • Dash ground pepper

Equipment

  • cutting board
  • peeler
  • spoon
  • chef’s knife, 8-inch
  • measuring cups
  • grater, or food processor fitted with a shredding disk
  • measuring spoons
  • citrus juicer or reamer
  • garlic press
  • medium bowl
  • rubber spatula

Put all the ingredients in a medium bowl and toss to combine. Let sit for 5 to 10 minutes before serving to allow the flavors to meld. Stored in a sealed container in the refrigerator, Cucumbers with Fresh Mint will keep for 3 days.

Per serving: calories: 66, protein: 2 g, fat: 3 g, carbohydrate: 10 g, fiber: 2 g, sodium: 283 mg
 

Related Blog Posts: Raw Cucumber Salad for Thanksgiving Parties

Arame Salad

Arame Salad

Posted on October 05 2012 | (2) Comments
Category: Soup and Salad Recipes

Yield: 2 cups, 2 servings

In Asian cultures, salads have featured mineral-rich sea vegetables for centuries. Arame, a popular variety in Japan, has a mild semisweet flavor. You can eat it raw—just soak briefly first.

Ingredients

  • 1/2 ounce arame, soaked in water for 5 minutes and drained
  • 1 carrot, peeled and shredded
  • 1/2 cucumber, peeled, seeded, and diced
  • 1 green onion, thinly sliced
  • 2 teaspoons freshly squeezed lemon juice
  • 2 teaspoons tamari
  • 1 teaspoon sesame oil
  • 1/2 teaspoon grated fresh ginger
  • Dash cayenne

Equipment

  • medium bowl
  • fine-mesh strainer
  • cutting board
  • peeler
  • grater
  • spoon
  • chef’s knife, 8-inch
  • citrus juicer or reamer
  • measuring spoons
  • rubber spatula

Put all the ingredients in a medium bowl and toss to combine. Serve immediately.

Per serving: calories: 58, protein: 2 g, fat: 2 g, carbohydrate: 6 g, fiber: 2 g, sodium: 334 mg

Wakame Salad: Replace the arame with 1/2 ounce wakame, soaked in water for 10 minutes, drained, and chopped.

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