Unprocessed Vegan Recipes – Followed by no cooking. That’s what a raw vegan diet looks like. A raw vegan diet is far more ineffective than just animal products. It also leaves the heating process. To eat as a raw vegan, one must eat foods cooked or heated exclusively below 118 degrees Fahrenheit.
Old kind of sound? May be. But there is logic behind eating foods in their purest form. “Eating food raw helps preserve nutrients,” says Debbie Petitpain, MS, RDN, media spokesperson for the Academy of Nutrition and Dietetics. When certain foods are cooked or boiled, they often lose water-soluble nutrients like vitamin C and potassium. Keeping the heat to a minimum can help preserve them.
Unprocessed Vegan Recipes
In addition to preserving nutrients, Petitpain also says that a raw vegetarian diet can encourage you to add more whole grains and vegetables to your diet, which are full of fiber that can help your satiety levels and digestive health.
Vibrant Summer Four Bean Salad
On the other hand, though, living a completely raw vegan diet can bring its own set of problems. Eating raw forces you to eliminate
Food, and this can put you at risk of unhealthy weight loss which can often lead to other health problems such as menstrual irregularities and vitamin deficiencies. For example, vegans should be extra careful to get enough vitamin B12, as this is a nutrient that is often found in foods excluded from vegan diets, such as fish, chicken, and eggs.
That doesn’t mean you should give up raw vegan foods altogether, though. Including them in a regular, balanced diet is a great way to experiment with your veggie creativity and increase your intake. If you’re looking to add a few dishes to your menu this week, here are 40 raw vegetarian recipes that you and your dinner guests will love.
Well This dairy-free alternative to your typical caprese salad replaces the mozzarella cheese with creamy avocado slices, creating these small juicy bites.
Clean Eating Recipes For Weeknights
Per serving: 197 calories, 17 g fat (2 g saturated fat), 12 g carbs, 2 g sugar, 11 mg sodium, 7 g fiber, 2 g protein
This easy key lime pie smoothie recipe can be made vegan with just one substitution: use maple syrup instead of honey as your sweetener. The creamy, decadent, dessert-like flavor of this smoothie makes it the perfect pick-me-up for any day.
Per serving: 242 calories, 23 g fat, (17 g saturated fat), 8 g carbs, 3 g sugar, 14 mg sodium, 4 g fiber, 2 g protein
Popsicles scream summer fun (but really anytime) to me. These popsicles are sweetened with fruit instead of artificial sweeteners. Swap these for your store-bought ones and trust your family won’t notice the difference.
Whole30 Vegan Vegetarian Asian Dinner Recipes
Per serving: 54 calories, 1 g fat (1 g saturated fat), 13 g carbs, 10 g sugar, 1 mg sodium, 3 g fiber, 1 g protein
Healthy banana and peanut butter ice cream that can be made in five minutes?! Sign me up. Whip it up when you’re craving a sweet snack after a long day.
Per serving: 302 calories, 12 g fat (4 g saturated fat), 47 g carbs, 29 g sugar, 85 mg sodium, 5 g fiber, 6 g protein
This rainbow zucchini noodle salad recipe puts a veggie-filled twist on classic pad thai. Plus, it’s pretty ‘grammatical too. Look at all those beautiful colors.
Transitioning From Vegan To Whole Food Plant Based + Rice & Bean Bowl
This dish reminds me of my childhood days when I used to sneak the taste of cookie dough from my mom while helping her cook. Now with this recipe, I can enjoy my cookie dough without the risk of eating uncooked eggs.
For an extra energy boost, protein powder is added to this recipe—but before you toss yours, just make sure it’s vegan.
Per serving: 72 calories, 4 g fat, (1 g saturated fat), 5 g carbs, 3 g sugar, 42 mg sodium, 1 g fiber, 4 g protein
You don’t have to deal with hot pans and ovens to make this decadent cheesecake. To prepare it, just mix the ingredients, make your layers and freeze it for 3-4 hours.
The Raw Vegan Diet: Benefits, Risks And Meal Plan
If you’re anything like me when it comes to spring rolls, it’s all about the dipping sauce, and luckily there’s a recipe for both – colorful veggie spring rolls and a deliciously sweet chili mango sauce full of flavor. yum
This green smoothie is not only refreshing, but it also gives a digestive reboot, thanks to the flax seeds and banana you throw in. Flax seeds are full of fiber to keep things moving and bananas contain prebiotics, which are essential for a healthy gut.
Per serving: 229 calories, 11 g fat, (1 g saturated fat), 21 g carbs, 11 g sugar, 145 mg sodium, 4 g fiber, 11 g protein
This 10-minute dinner feels like a life hack. Not only is it quick and easy to make, it’s a sweet and crunch combo you’ll definitely love from now on.
Raw Vegan Lettuce Wrap Burrito Recipe
This berry and mint smoothie somehow strikes the perfect balance between sweet and tart, and it throws in some mint for a refreshing boost. Sounds like the perfect drink to get your day going.
Per serving: 116 calories, 2 g fat, 24 g carbs, 15 g sugar, 164 mg sodium, 5 g fiber, 2 g protein
) portrait of excited food. They’re designed to give you an energy boost and a buzz, but alcohol is optional.
Per serving: 145 calories, 7 g fat (2 g saturated fat), 18 g carbs, 12 g sugar, 27 mg sodium, 3 g fiber, 2 g protein
High Protein Vegan Meals
This recipe comes with both cooked or raw options depending on your mood and preferences. It requires a bit of prep time (about 2 hours), but the final product is an appetizer guests will love, or you can store in the fridge and enjoy for days.
Per serving: 199 calories, 13 g fat (2 g saturated fat), 14 g carbs, 2 g sugar, 556 mg sodium, 2 g fiber, 7 g protein
Let’s talk at lunch. This broccoli salad takes only minutes to prepare, making it a great option for a work week meal. Steaming the broccoli is completely optional, but don’t forget to add grapes, apples, and cranberries, as they will add a sweet flavor to the salad.
Per serving: 332 calories, 22 g fat (3 g saturated fat), 26 g carbs, 13 g sugar, 593 mg sodium, 4 g fiber, 7 g protein
Sarah’s Healthy Recipes
Hard taco shells don’t get the love they deserve, but this recipe gives them it. Nisha Vora, author of this black bean and corn salad taco recipe, recommends heating your taco shells slightly to make them more pliable and prevent cracking.
Well not chick-n, chickpeas, although you could have fooled me. This chickpea salad makes a great sandwich filler that will still satisfy your cravings for your family’s traditional chicken salad. Plus, it only takes 15 minutes!
Per serving: 293 calories, 18 g fat (1 g saturated fat), 24 g carbs, 591 mg sodium, 7 g fiber, 8 g protein
Here’s your traditional gazpacho, a cold soup made with raw, mixed vegetables. In addition to tomatoes, you’ll throw frozen watermelon into the mix and trust me, it works.
Delicious Vegan Fall Recipes (+ Free Meal Prep Guide!)
Per serving: 273 calories, 12 g fat (1 g saturated fat), 38 g carbs, 276 mg sodium, 23 g sugar, 7 g fiber, 8 g protein
Think of it as a caprese sandwich minus the cheese. Instead, you’ll slather your bread with an edamame dressing that will become a regular staple in your fridge.
Is there anything that tofu can’t do? Probably not. In this recipe, you’ll turn it into an egg substitute. You’ll be pleasantly surprised by how closely the texture and flavor of this vegan egg salad parallels the real deal.
Per serving: 140 kcal, 14 g fat (2 g saturated fat), 2 g carbs, 1 g sugar, 658 mg sodium, 1 g fiber, 1 g protein
Modern Raw: Healthy Raw Vegan Meals For A Balanced Life: Carr, Rachel: 9781624147258: Books
People often forget that there is more to sushi than just raw fish; Raw vegetables probably give your favorite roll that crunch you love. This sushi recipe relies on vegetables to make it completely vegan. With a delicious sunflower seed patty that mimics the texture of fish and served as a crunch of chilies, you really won’t miss out on your favorite traditional roll.
This jicama slaw is rich, creamy and checks all your raw vegan food boxes. The slaw is a mix of sweet and sour flavors with tart apples balancing the sweet jicama.
Guacamole is a simple dish that truly deserves all the hype it’s given. Coincidentally, it is also made with vegan ingredients and served raw. So grab your chips, and get diving.
Asparagus is a crunchy, delicious treat that can be added to any meal from your starter salad to main entree. ICYDK, they are also packed with vitamins A and C. To make this salad a truly raw vegetarian dish, remove the walnuts from the pan and soak them instead to soften.
Could You Be A Weekday Vegetarian?
Per serving: 185 calories, 17 g fat (2 g saturated fat), 8 g carbs, 3 g sugar, 76 mg sodium, 4 g fiber, 5 g protein
This is one of the tacos
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