Raw Plant Based Diet Recipes

Plant Based Diet Before And After: Can You Lose Weight On A Plant

When I switched to a plant-based diet, my goal wasnt primarily weight loss, but I was amazed when the pounds started dropping off.

I started this new way of eating weighing 145 pounds, which was a healthy weight but at the top of my range for a woman who is 53.

Today, just a few months later, I weigh a healthy 120 pounds, my stomach issues are healing and Im off almost every medication I was taking.

Best of all, I feel fantastic!

Breakfast Raw Vegan Recipes

• Berry Smoothie Bowl: Here is the answer to your quest for a healthy breakfast! This smoothie bowl has a base of raspberries, blackberries and bananas for a nutritious and flavorful start to your day.
• Pitaya Bowl: This smoothie bowl features dragon fruit for an energy-boosting treat thats full of antioxidants and vitamins. Not only will you get your morning energy boost, but a full serving of fruit too!
• Raw Sprouted Hummus: Enjoy this homemade chickpea spread packed full of vitamins. Its delicious and pairs perfectly with raw veggies and other snacks!
• Southwestern Jicama Slaw: Here is a must-have dish thats sweet and tangy with a pleasant crunch. This slaw is low in calories and high in vitamin C too!
• Guacamole: This refreshing dip is a staple for raw vegan diets! You only need 8 simple ingredients to make this guacamole recipe and its perfect as a dip, spread or addition to recipes!

Day Raw Vegan Recipes Reset

Feed your body with five whole days of fresh, healthy and delicious raw vegan recipes! Everything is easy to throw together and super satisfying.

This raw food meal plan was originally published on July 17, 2017.

This is not a diet plan, and isnt meant to help you lose weight. Its simply a way to get in some fresh raw foods! There is both fat and protein to keep you going and fill you up. Grab a friend, or two, and join forces to come out feeling better than ever with this raw food reset!

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What Is Raw Vegan

The raw vegan diet is straightforward! Its a vegan diet turned raw! That means not only avoiding animal products such as dairy, fish, eggs and cheese. It also means eliminating pasteurized foods or ingredients that have been cooked above 118°F. Foods in a raw vegan diet will therefore be either cold or lukewarm and served in their natural states.

People choosing this diet often consider raw and minimally heated foods to be more nutritious, healthier and/or better for weight loss.

Cranberry Pistachio Energy Bites

Serves: 30, 1-inch bitesNutrition: 80 calories, 2 g fat, 0.6 g saturated fat, 3 mg sodium, 15.2 g carbs, 1.5 g fiber, 10.9 g sugar, 1.4 g protein

While there are a growing number of packaged snack bars made with whole, raw ingredients, few come in small, bite-sized servingswhich is key for weight loss. Control portion size and caloriesand personalize snack timeby whipping up bites of your own. This recipe calls for just eight easy-to-find ingredients: chopped dates, honey, chia seeds , flax seeds, old-fashioned oats, pistachios , dried cranberries, and white chocolate chips.

Get the recipe from Gimme Some Oven.

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A Raw Vegan Diet Explained

A raw food diet and a plant-based diet may seem similar, as many foods are eaten on both diets: vegetables, fruits, nuts, and seeds. One crucial component of the raw food diet, however, is only eating food cooked below 118 degrees Fahrenheit. At that temperature, food will be either lukewarm or cold. Therefore, the raw vegan diet is a plant-based diet in which food is also cooked at no more than 118 degrees.

While many raw foodists posit that the diet is the healthiest way to eat, its important to note that food still contains nutritional benefits when both cooked and raw. What matters more is that a person receives the nutrients their body needs.

That being said, some cooking methods can lower the nutritional content of food. For example, a 2009 study published in the Journal of Zhejiang University on how different cooking methods impacted the nutritive quality of broccoli, found that every method except for steaming caused a dramatic loss of vitamin C, as well as a loss of soluble protein. Raw fruits and vegetables are more nutrient-rich, and so the raw vegan diet can be nutrient-rich.

Grain & Vegetable Bowl

The possibilities for a grain and vegetable bowl are endless, but the idea is that you eat a huge bowl of greens and a grain with some type of sauce. This can be as simple as a salad mix from the store, brown rice, black beans and a jar of salsa. Dont overcomplicate.

I especially like grain bowls because I have a large family with different dietary needs, so I can lay out the various options and let everyone build their own.

Veggie Bowl Recipes Heres a great resource if you want to branch out and try other variations.

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About Making Raw Vegan Recipes

Making raw food entrées, desserts or snacks is a fairly basic process requiring, in some cases, no more than a chopping board and a knife. While at other times, high-speed blenders, juicers, dehydrators and food processors can come in handy. These kitchen tools are especially essential to have if you’ve decided to make these types of meals a regular part of your diet.

For those who are following a strict raw vegan diet, some of our recipe creations may use herbal teas, prepared hot water extracts or involve the use of a “not technically raw” condiment or sweetener. These ingredients, however, can be modified according to your dietary preferences.

Some of these recipes do involve a little pre-planning for soaking nuts and seeds, dehydrating foods or when fermentation is necessary. This does take some practice to get down, but the end results is well worth the extra waiting time or preparation techniques that may be required.

Many of these recipes can be adapted to your own personal tastes, adding more or less of one ingredient.

Consider them more like inspirational recipe guides that you can adjust accordingly. We also add helpful tips that can make it easier for those new to preparing cuisine in this manner.

Vegan Green Bean Casserole

Green bean casserole is a true fall comfort dish its creamy sauce, tender green beans and crunchy onion topping will have everyone coming back for seconds. We substituted a few vegan ingredients, such as unsweetened almond milk and vegan sour cream, for an equally comforting side dish that all can enjoy. Assemble the entire casserole in a large oven-proof skillet for easy cooking and minimal cleanup.

Get the Recipe: Vegan Green Bean Casserole

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Vegan Black Bean And Sweet Potato Soup

This hearty vegan soup conjures up the flavors of Spain in a bowl. The smoked paprika gives it a deep savory taste that anyone will enjoy. We like water as the base of this soup because it lets the flavors of the vegetables shine through. While it’s optional, the drizzle of sherry vinegar at the end adds a brightness that takes this dish to the next level.

Get the Recipe: Vegan Black Bean and Sweet Potato Soup

Sprouted Grains And Sprouted Lentils Can Cause Foodborne Illness

Sprouted grains and sprouted lentils are two foods you can eat on a raw vegan diet.Sprouting occurs when grains and legumes are soaked in warm water. You should be aware, however, that this moist environment can foster bacterial growth and lead to foodborne pathogens like salmonella, listeria, and E. Coli.

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Healthy Seed And Oat Crackers

These crackers are super crispy, loaded with nutrients and they couldn’t be easier. Just give them a quick soak in hot water this helps them create a gel, for binding and pop them in the oven. They’re a great gluten-free and vegan alternative to traditional crackers as the perfect accompaniment to cheese, dips or hummus and, when broken into small pieces, for lending salads added crunch. They’re so good you may never buy crackers again!

Get the Recipe: Healthy Seed and Oat Crackers

Raw Animal Food Diets

Raw animal food diets include any animal that can be eaten raw, such as uncooked, unprocessed raw muscle-meats/organ-meats/eggs, raw dairy, and aged, raw animal foods such as century eggs, fermented meat/fish/shellfish/kefir, as well as vegetables, fruits, nuts, and sprouts, but in general not raw grains, raw beans, and raw soy. Raw foods included on such diets have not been heated above 40 °C . âRaw Animal Foodistsâ believe that foods cooked above this temperature have lost much of their nutritional value and are harmful to the body. Smoked meats are frowned upon by many Raw-Omnivores. Some make a distinction between hot-smoked and cold-smoked.

Diet examples

• The “People’s Primal Potluck”, anopsology , and the “Raw Paleolithic Diet” .
• The “primal diet” consists of fatty meats, organ meats, dairy, honey, minimal fruit and vegetable juices, and coconut products, all raw.
• The “raw Paleolithic diet”, is a raw version of the Palaeolithic diet, incorporating large amounts of raw animal foods such as meats/organ-meats, seafood, eggs, and some raw plant-foods, but usually avoiding non-Paleo foods such as raw dairy, grains, and legumes.

The founder of the Primal Diet is Aajonus Vonderplanitz, a resident of Malibu, California. It has been estimated by Aajonus Vonderplanitz that there are 20,000 followers of his raw-meat-heavy Primal Diet in North America, alone.

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Favorite Resource For Finding A Registered Dietitian

Because this diet can be restrictive, it can be beneficial to work with an expert who can help you plan meals and ensure youre still getting the nutrients you need. The Academy of Nutrition and Dietetics offers a registered dietitian search tool on its website, so you can easily locate an RD near you.

Raw Veggies With Hummus

Hummus is a wonderful way to add beans to your diet. Use this fat-free recipe and serve with baby carrots, cucumber slices, sugar snap peas, peppers, celery, jicama, broccoli, cauliflower or grape tomatoes.

Fat Free Hummus Hummus is traditionally made with tahini and olive oil but its not necessary to create a delicious hummus. Sometime I make this fat-free version and drizzle just a bit of tahini on top, so I still get the extra flavor with just a small portion of fat and calories.

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The Ultimate List Of Raw Vegan Recipes

“Raw” recipes don’t require any kind of heat to make. This ultimate list of raw vegan recipes has plenty of heat-free recipes to choose from.

Thanks to the heavenly fruit and sweet ingredients, this Protein-Packed Strawberry and Banana Vegan Smoothie Bowl is naturally sweet. This raw vegan smoothie bowl is customizable and sure to be your favorite snack or breakfast on the go!

No-Bake Vegan Lemon Tart is a perfect recipe for summer. It has a crunchy outer pie crust and is filled with a sweet and zesty lemon filling. This tart is 100% plant-based and perfect for all occasions.

This No-Bake Vegan Pumpkin Cheesecake is creamy, vegan, and packed with flavor. It’s straightforward to make and sure to be a dessert you serve repeatedly! This cheesecake tastes fantastic and is sure to be enjoyed by everyone.

A Raw Vegan Diet Has Helped Other People Get Healthy

Eating raw foods to get the most nutrients from produce and to cleanse the body from preservatives and other unhealthy additives has interested me for a while now after writing Success Stories, about everyday people who changed their lives by switching to a raw diet: Elissa Goodman swears she treated her cancer by eating raw and juicing every day, Eric Sanchez cured his alopecia by eating strictly raw, 74-year-old Karyn Calabrese says its the secret to anti-aging, and Lexi Tavares overcame serve depression by eating a fruit-based diet.

I thought if this way of eating will cleanse the body, then I should try it with Katie’s personal philosophy in mind: To not to take it too seriously. So, I ate mostly raw from Sunday to Sunday with the exception of some cooked meals after 6 pm, listening to my body and eating foods in their most natural, whole form.

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Dark Chocolate Coconut Bites

Serves: 12Nutrition: 186 calories, 14.6 g fat, 3 g saturated, 2 mg sodium, 10.7 g carbs, 1.4 g fiber, 5.6 g sugar, 5 g protein

If chocolate is what you crave, these low-sugar, protein-rich bites are the perfect no-bake solution. They only take 15 minutes to make and call for just six easy-to-find ingredients that won’t wreak havoc on your waistline: almond butter, almond flour, shredded coconut, dark chocolate, maple syrup, and vanilla extract.

Get the recipe from Simple Green Moms.

Why Does A Plant Based Diet Help You Lose More Weight

One of the truly amazing things about a whole food, plant-based diet is that you get to eat more food a LOT more food and lose more weight.

The reason for this is a concept called calorie density.

Calorie density is the amount of calories in a gram of food, which is important because humans eat a consistent weight of food from day to day.

Most people eat 3-5 pounds of food per day, no matter what type of food they are eating. This is why attempting to cut calories and eat smaller portions is so challenging.

You will naturally lose weight when you eat the same volume of food but switch to foods that are lower in calories.

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Sprouted Grains Are Low

Many grains that are eaten in the typical American diet are high in carbohydrates. However, sprouted grains, such as quinoa, are low in carbohydrates. A long-term study of over 82,000 women found that a diet low in carbohydrates was associated with a lower risk of heart disease and a lower risk of type 2 diabetes.

Vegan Sunflower Seed Tuna Salad

This vegan take on a deli classic uses soaked sunflower seeds two ways: both in place of the tuna and mayonnaise. With bright flavors of lemon and fresh herbs and a little crunch from fresh celery and shallots, you won’t miss the fish in this satisfying salad.

Get the Recipe: Vegan Sunflower Seed Tuna Salad

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Vegan Chili With Sweet Potatoes

Nothing says home-cooked meal like a heaping bowl of vegan chili. This dish is loaded with all of the best protein-packed, plant-based fixings. It features textured vegetable protein, pinto beans, chipotle chile peppers, carrots, bell pepper, onion, sweet potato, celery, and more. Top with vegan cheese for a mouthwatering

Get the recipe here.

Your whole family will enjoy this vegan mac n cheese. | Veggiekins

Pros Of The Raw Food Diet

1. Nutritional PerksMost of the foods you eat on the raw food diet will be high in vitamins, minerals, and fibre. The raw food diet is typically a low-sodium diet, free from added sugars, preservatives and other additives, which increases your overall health.

2. Weight LossYoure pretty much guaranteed to lose weight on the raw food diet since its very low in calories. It also urges you to cut out foods that typically lead to weight gain such as processed junk foods and added sugar, focusing on the consumption of healthy, whole-foods. The combination of these things help people on the raw food diet to lose weight.

3. Can Improve Heart HealthSince the raw food diet is so rich in fruits and vegetables, it can lower blood pressure and reduce the risk of heart disease and stroke. The eating plan also focuses on nuts, seeds, sprouted whole grains and legumes, which can improve blood cholesterol levels and further lower your risk of heart disease.

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What Can You Eat As A Raw Vegan

The diet is plant-based and focuses on consuming fruits and vegetables , nuts and seeds, legumes and grains, and edible seaweed. As some ingredients like chocolate are typically processed at higher temperatures, you may need to seek out raw vegan versions that are kept below 118°F.

Raw vegan choices typically include salads, cold soups, no bake desserts and smoothies as well as raw versions of vegan favorites such as veggie burgers, lasagna or burritos.

Vegan Cream Of Broccoli Soup

We achieved ultimate creaminess without the cream by adding a Yukon gold potato to this low-fat, heart-healthy soup. The nutritional yeast, with its satisfying nuttiness, does a great job standing in for cheese look for it in health and specialty foods stores.

Get the Recipe: Vegan Cream of Broccoli Soup

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Winter White Bean Chowder With Kale And Coconut Bacon

Source: Winter White Bean Chowder With Kale and Coconut Bacon

Soups are a great meal to increase satiation! Its all about that extra liquid that also happens to be nutritious. This Winter White Bean Chowder With Kale and Coconut Bacon recipe by Christine DesRoches combines the power of soup, protein and fiber-rich legumes, high-fat coconut and avocado, and colorful veggies such as kale, onion, celery, potatoes, parsnip, and veggie broth.