delicious raw food recipes

Delicious Raw Food Recipes Smoothies, Desserts, Soups, Dressings, Juices & More

by Emily Rutherford

A mango smoothie & a raw pasta dish from Au Lac. I’ve put together some delicious raw food recipes for you. Everyone’s diet is a bit different—even among raw foodists. So, you may need to change or omit certain items, depending on your diet. If you are trying to follow a low-fat raw food diet (Dr. Graham’s 80-10-10), then you may want to avoid recipes with nuts in them. Enjoy! Sun-Dried Tomato Spinach “Pasta” Pasta Noodles: To make “pasta noodles” you will need a Saladacco Spiralizer, which is a fantastic little machine that slices veggies (or anything else) into long, thin shapes that look just like noodles. Directions: Take fresh zucchinis or yellow summer squash and turn them on the angel hair blade of the Saladacco Spiralizer. After “spiralizing” you will have fresh, delicious, raw noodles.

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Tomato-Spinach Sauce: Fill your blender or food processor with spinach (approximately 5 good handfuls or one nice bunch). Remove the stems and save them for juicing. Toss in 2 handfuls of garlic leaves or other herbs. Add 1 large, ripe tomato. Blend the above ingredients until smooth. Then add: 1/2 cup of pine nuts 1 cup of red sun-dried tomatoes Blend again. Top “pasta” with basil and fresh-squeezed lemon juice. The tomato-spinach sauce makes a great dip for veggies, flax crackers or sprouted breads. Easy Pepper-Spinach Pasta by Cecilia Benjumea

Don't let the simplicity of the recipe fool you – this dish is great.

Pasta: 2 medium or 4 small zucchinis, spiralized with a spiral slicer using the thin blade setting. You can substitute yellow squash if you don’t have zucchini.

Topping: 2 large ripe red bell peppers, diced 1 large avocado Optional: 4 basil leaves chopped, 10 sliced cherry tomatoes. 1 bell pepper, chopped.

Place the diced bell peppers in a blender then add the avocado. Pulse the blender; then blend until creamy (for about 30 seconds in a high-powered blender). Arrange zucchini pasta on a plate—then pour the sauce over it. Garnish with chopped basil, bell pepper, and/or cherry tomatoes.


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Eggplant & Avocado Salad 1 large eggplant 2 or 3 Ripe-But-Firm avocados Juice of 3 lemons 3 Tbsp. extra virgin olive oil Dulse flakes and pepper to taste (optional) 1. Pare and dice eggplant. Place in a deep bowl and immediately cover with cold water and juice of 1 lemon. 2. Whisk together: oil, dulse flakes, pepper and juice of 1 lemon. Set aside. 3. Peel and dice avocados. Place in bowl and toss immediately with juice of 1 lemon. 4. Drain eggplant and combine with avocados. 5. Whisk dressing again and add to mixture. Toss gently. 6. Set aside for about 15 minutes. Chill if desired. 7. Before serving, toss gently again. Crunchy Zucchini Chips Ingredients Needed: 3-4 Zucchinis

1. Slice Zucchinis into 1/4 inch "chips" 2. Dry the chips in a food dehydrator. (102 degrees Fahrenheit recommended) 3. Eat the chips plain, dip into avocado or guacamole, or add to cold raw soups or salads.

Stuffed Tomato Cups 6 medium tomatoes 1/2 small cucumber 3 sticks celery 1 carrot 1/2 cup fresh parsley 1 tablespoon fresh mint 2 tablespoons of lemon juice 1/2 cup sunflower seeds (optional) Cut tomatoes in half and scoop out center. Add tomato pulp (from the center that you cut out) to the other ingredients. Finely chop all ingredients. Mix well and fill tomato halves. This works great as a side dish. For finger food at a party, use small cherry tomatoes.


Raw Living Soups Celery Avocado Carrot Soup 1 cup celery juice 2 cups carrot juice 1 cup carrot pulp 1/2 avocado Small amount of dill or cilantro 2 medium tomatoes, chopped 1 cup vegetables of your choice (cucumbers, zucchini, peppers, etc.) 1/2 avocado, small pieces (optional) Juice the carrots, and save 1 cup of carrot pulp. Blend together the juice, avocado and herbs (dill or cilantro). Add in, without blending, the remaining ingredients.

Red Pepper Soup 2 red peppers 2 cups water ½ large avocado 1 large carrot, or 10 baby carrots 1 teaspoon chopped onion ½ teaspoon chopped garlic ½ teaspoon sea salt (optional)

Combine all ingredients in blender. If you want the soup cold, you can add an ice cube or two. If you want a warmer soup, you can place the soup in a dehydrator or convection oven on a low temperature (lower than 118 degrees Fahrenheit to preserve enzymes).

Tomato Cucumber Basil Soup 1 cup cucumber 1/2 zucchini 1/2 red, orange or yellow bell pepper 1/2 avocado 2 tomatoes 2 cups spinach 1/2 cup fresh basil


Juice of 1 lemon 1 cup water

Put all ingredients in blender, and blend until smooth. Serve with slices of tomato, cucumber and avocado on top.

Spinach Zucchini Soup 1 cup water 5 cups spinach 1 1/2 cups zucchini 3/4 cup fresh orange juice 1 1/2 TBSP basil 1 TBSP thyme

Add all ingredients to blender, and blend until smooth.

Cream of Celery Soup 2 1/2 cups juiced celery 1 avocado Juice from half a lemon 2 celery sticks, diced Juice celery to get pure celery juice. Blend all ingredients together inside blender – except for the diced celery sticks. Blend until creamy. Pour into bowl and add diced celery on top. Creamy Carrot Soup 6 carrots, chopped 1½ avocado 2 cups water 3 cloves garlic Juice from 1 small lemon


1/2 red bell pepper 2 oranges 1/2 avocado

Add the red bell pepper and the oranges to a blender and blend thoroughly. Pour into a bowl or bowls and add the avocado. Sprinkle some cracked peppercorns or a dash of cayenne pepper.

Quick Squash Soup 1 large chunk of butternut or other squash 2 large spoonfuls of salsa

Put squash in blender. Add enough water to get your desired consistency. Add two spoonfuls of salsa and keep blending until smooth.

Blended Nectarine Soup 4 nectarines or peaches, pitted 1/2 cup white grape juice (or water) Juice from 1/2 lemon Blend all ingredients until smooth. Chill and serve.

Butternut Squash Soup 4 cups butternut squash 2 cups coconut milk, water and meat of young coconut 4 dates (optional) 1 large, ripe banana 1 teaspoon curry (optional) or other spices

Place chopped squash in warm water (under 118 degrees F) to pre-heat. This will soften the squash a bit, making it easier to blend. Place all ingredients in your blender, and blend until smooth.


Pumpkin Soup Half a small pumpkin (approx. 3 cups) Half an avocado 2 cups of very warm water (approx) 2 dates 1 clove of garlic Celtic sea salt to taste

Add pumpkin and water to blender and blend. Then add the remaining ingredients, and blend until smooth.

Creamy Afternoon Soup 4 carrots 2 cups cauliflower 3 stalks celery 1 avocado 2 cups water Celtic sea salt to taste

Blend all ingredients in blender until smooth.

Red and Orange Soup 1 red pepper 1/2 large tomato 1/4 cucumber 8 baby carrots 1/4 cup pinenuts 3/4 cup warm water 1 small garlic clove Salt and pepper to taste

Throw all ingredients in a blender and blend until smooth and slightly warm.


Raw Salad Dressings Creamy Tomato Dressing 3 tomatoes 1 avocado 1/2 carrot, shredded 1 TBS. of dehydrated celery seasoning (optional) Blend all ingredients in blender until smooth. Avocado-Orange Dressing One avocado One orange Squeeze the juice of one orange into your blender. Add one avocado to the orange juice, and blend in the blender until smooth. Alfredo Dressing 1 ½ cups pine nuts 1 ½ cups raw sunflower seeds 3/4 cup fresh lemon juice (NOT the kind bought in the grocery store which is pasteurized and has all enzymes depleted from it!) 3/4 tsp. whole black peppercorns 3 cloves garlic Purified water Note: If you soak the nuts and seeds overnight you can use the full measurements for the nuts and seeds. If, however, you don’t soak the nuts and seeds, I would use smaller measurements (i.e. 1 ¼ cup of pine and sunflower seeds). This keeps the dressing from being too thick as the soaked nuts and seeds are less dense. Blend all ingredients together until smooth in your blender. Add a little purified water until the mixture has a creamy consistency similar to Ranch dressing. Start with a little bit of water and add slowly. Check the flavors. You may add a little more lemon, sea salt, garlic, or pepper.


Olive Oil & Flax Seed Dressing 1/2 cup of extra virgin olive oil 1/2 cup of flax seed oil (If you don’t have flax seed oil, use 1 full cup of extra virgin olive oil) 2 big dates 1 whole bunch of Italian parsley or cilantro (cut a couple of inches off the stems and save for juicing) ¾ cup fresh lemon juice 2 TBS. purified water Blend all ingredients listed above in your blender until smooth. For a flavorful crunch, try adding a handful of raw, organic pumpkin seeds. Blend pumpkin seeds in the blender along with the ingredients listed above. Add a little purified water until the consistency resembles a creamy ranch dressing.

Lemon Dressing My favorite salad dressing is the simplest: lemon juice. Simply squeeze the juice from a fresh lemon over your favorite salad. For a sweeter taste, combine the lemon with freshly squeezed juice from an orange.

Raw Desserts Although natural sugars (dates) are much better for you than artificial sugars, eating too many dates (or other dried fruits) can cause problems. Please eat these desserts sparingly, and in small portions. Lemon Pudding Mix 1 avocado, 1 cup of dates and 2 whole lemons in blender. Blend until creamy.


Rawsome Ice Cream 3 or 4 frozen bananas 1 cup of Medjool dates 1 cup of almond milk Blend all ingredients together in your blender. If you want a slightly thicker “ice cream” reduce the amount of almond milk. P.S. If you don’t like bananas, you can experiment with other fruit such as blueberries, raspberries and strawberries.

Green Smoothies Most people do not consume enough greens. According to the teachings of Dr. Ann Wigmore, to consume chlorophyll is like receiving a healthy blood transfusion. Amazingly, chlorophyll (the liquid “blood” of plants) is almost identical to human blood (the hemoglobin molecule). The only difference is that chlorophyll has a magnesium molecule—whereas your blood has an iron molecule. Daily consumption of fresh green smoothies can dramatically improve your health, energy, vitality, and appearance. Green smoothies are created by blending fresh fruit with greens. Greens can include: lettuce, kale, spinach, parsley, celery, dandelion greens, or any other green that’s edible. When combined with fruit, green smoothies taste delicious! Green smoothies (unlike raw juices) are a complete (whole) food because they still have fiber. A good ratio is to use in your smoothies is: about 60% ripe organic fruit mixed with about 40% organic green vegetables. After blending, a green smoothie should be consumed as soon as possible before it starts to oxidize. Recommended fruits to use in green smoothies include: pears, peaches, nectarines, bananas, mangoes and apples. Any juicy (high water content) fruit works well. Strawberries and raspberries are especially tasty when combined with bananas, and added to green smoothies. Frederic Patenaude, author of The Raw Secrets, has given away some excellent green smoothie recipes. I’ve included a handful of Frederic’s free recipes below. Directions: Add the fruit and greens to a high-powered blender, and blend until smooth. The Vitamix is a high-quality blender that I own, and definitely recommend. It’s great for blending whole foods, without having to chop them into tiny pieces beforehand.


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MANGO-PARSLEY 2 large mangos 1 bunch parsley Water

BANANA-APPLE-CELERY

1 Banana, peeled 1 Granny Smith Apple, cored and chopped up (leave skin on) 1-2 handfuls of spinach 1 Stalk of celery 1 cup of water

PEACH-SPINACH

6 peaches 2 handfuls of spinach leaves Water MANGO-WILD GREENS 2 mangos 1 handful of lambs quarters, stinging nettles, purslane, etc Water STRAWBERRY-BANANA-ROMAINE 1 cup strawberries 2 bananas 1/2 bunch romaine Water APPLE-KALE-LEMON 4 apples 1/2 lemon juice 4-5 leaves of kale


Water KIWI-BANANA-CELERY 4 very ripe kiwis 1 ripe banana 3 stalks of celery Water . PEAR-KALE-MINT 4 ripe pears 4-5 leaves of kale 1/2 bunch of mint Water BANANA-SPINACH 10 finger-bananas 2 handfuls of spinach leaves Water PEAR-RASPBERRY-KALE 3 Bosc pears 1 handful of raspberries 4-5 leaves of kale Water TOMATO-SPINACH-KALE Fresh Tomatoes Spinach Whole Lemon, amount to taste (seeds and rind included). Parsley Kale


Please Note: It’s important to remove the spine of some greens (such as kale and collards) to avoid a bitter taste.

Fruit & Vegetable Juices To make these drinks, you will need a juicer. Some of these fruit juice recipes can be used as smoothies. (To make a smoothie, you will need to use a blender—a Vitamix is ideal. See the section above for more information on smoothies.) What’s the difference between raw juice, and a raw smoothie? Smoothies contain whole foods that have been blended for easier digestion. They contain the pulp, fiber, and skin of the plant. On the other hand, raw juices contain only the juice of the plant and none of the fiber or pulp. Whenever possible, it’s best to eat whole foods. So, I have a personal preference towards smoothies—although fresh juices can be nice on occasion. Carrot & Apple Juice 6 carrots 2 apples Carrots & Beets (Great for the Liver!) 2-3 Carrots 1/2 beet

Citrus Concoction 3 oranges peeled 1 grapefruit peeled 1/4 lemon with peel (Yes, you will juice the peel) You may need to cut back on the amount of grapefruit you use, depending on how sweet or sour your grapefruit is. As a general rule, red grapefruits are sweeter than white grapefruits.


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Potassium Punch 2 handfuls of spinach 1 handful of parsley 2 stalks of celery 4 carrots

Alkaline Cocktail 4 stalks of celery 1 handful of parsley 1 handful of spinach 1/4 a head of cabbage (red or green)

Green & Growing Juice 4 stalks of celery 1 cucumber

Pineapple Punch Pineapple (Skin and all!) Just twist off the top leafy portion of the pineapple and throw it away. Cut the pineapple into quarters and then feed each quarter into the juicer.

Apple & Pear Juice 2 apples 1 pear

Energy Boost 3 carrots 2 celery stalks 1 handful of parsley

Summertime Slurpie 6-8 strawberries


1/4 pint of blueberries 1/2 apple

Wild Watermelon 1/8 watermelon. Cut into strips and juice as much as you want to drink. Please remember that watermelon should be eaten ALONE, and not in combination with any other fruits. As a general rule, all melons should be eaten alone and not combined with any other type of food (with the exception of lettuce/greens).

Orange, Papaya & Banana Shake This smoothie may help relieve indigestion. 1/2 orange, peeled (Leave the white pithy part on) 1/2 papaya, peeled 1 banana Juice the orange with the papaya. Once finished, pour the juice into a blender or food processor. Add the banana, and blend until smooth.

Mango Madness 1 Mango 1 banana Lemon, to taste 2 TBS. of unrefined, virgin coconut oil (optional)

Liquid Vitamins 4 stalks of celery 1 beet medium size 1 ginger 1 apple red 6 carrots


Minty Smooth 2 bananas 1 cucumber 2 TBS. fresh basil 1 TBS. fresh mint 2 small peaches or nectarines

Preservative-Free, Raw “V-8” Juice 2 tomatoes 3-4 stalks of celery 1-2 handfuls of lettuce 1 cucumber 1 handful of spinach (optional) Do you know that the V-8 juice you buy in the grocery store has preservatives & artificial coloring in it? Also, because the V-8 juice has been sitting on the shelf (or in a warehouse) for so long, it has “oxidized” which means that many of the nutrients and vitamins have been lost.

Berry Citrus & Coconut Cream Juice from 2 Valencia oranges (fresh squeezed) 1 mango 1-2 packages of raspberries 1 young coconut water and meat 1 vanilla bean

Durian Delight 1 banana 1/2 –1/4 durian fruit 1 mango 1-2 handfuls of blackberries lemon to taste

Kiwi-Banana Citrus Cooler 3 kiwis 4 tangerines or nectarines


2 carrots 2 bananas

Berry Blend 2-3 handfuls of blackberries 2 handfuls of blueberries 2 handfuls of strawberries 1 handful of raspberries Feel free to experiment with this combination. For instance, if you like raspberries best, you may want to include more raspberries and fewer blueberries.

Strawberry Kiwi Coconut Juice 2 kiwi 5 frozen strawberries 1 1/2 cups of coconut water

Want Delicious Raw Food Meals Near You? If you enjoyed these recipes, you can request a free copy of The Raw Food Restaurant Guide, where you’ll find hundreds of raw food restaurants with delicious raw food meals. Inside The Raw Food Restaurant Guide, you’ll find current listings of raw food restaurants worldwide, access to restaurant reviews, and where to buy organic produce when traveling. You can request The Raw Food Restaurant Guide here. Wishing you the very best health, Emily Rutherford


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