Raw Food Recipes

Smoothies, Desserts, Soups, Dressings, Juices & More

A green smoothie & a raw pasta dish from Au Lac.

I’ve put together some raw food recipes for you, since many people ask for raw food
recipes. 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 eat a low-fat
raw diet (i.e. Dr. Graham’s 80-10-10), then you may want to avoid any 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.

Tomato-Spinach Sauce:

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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.

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)

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1. Pare and dice eggplant. Place in a deep bowl and immediately cover with cold water
acidulated with 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.

Carrot-Avocado Soup
1 cup celery juice
2 cups carrot juice
1 cup carrot pulp
1/2 avocado

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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)

Juicing 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
5-10 baby carrots (or one large carrot)
1 teaspoon Chopped Onion
½ teaspoon Chopped Garlic
½ teaspoon sea salt (optional)

Combine all ingredients in blender (Using a Vitamix is ideal). 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
convection oven on a low temperature (lower than 118 degrees Fahrenheit to preserve
enzymes).

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.

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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
¾ cup fresh lemon juice (NOT the kind bought in the grocery store which is pasteurized
and has all enzymes depleted from it!)
¾ 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.

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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.

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 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 most 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 use everyday, and highly recommend. It’s
great for blending whole foods.

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

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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

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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, I prefer eating whole
foods. So, I have a personal preference towards smoothies—although fresh juices can be
nice on occasion.

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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.

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

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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

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Juice the orange with the papaya. Once finished, pour the juice into a blender or food
processor. Add the banana and blend until smooth. Enjoy!

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

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

Berry Blend
2-3 handfuls of blackberries
2 handfuls of blueberries
2 handfuls of strawberries
1 handful of raspberries

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Feel free to experiment with this combination. For instance, if you like raspberries best,
you may want to include more raspberries and fewer blueberries. Or vice versa.

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

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 in it? It
also has artificial coloring. Your body does not know how to process and make use of
these artificial ingredients. They are toxins to your system. Furthermore, 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 beneficial nutrients and vitamins have been lost.

Strawberry Kiwi Coconut Juice

2 kiwi
5 frozen strawberries
1 1/2 cups of coconut water

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