Some tips and recipes to start a raw vegan diet

The first impression you have about a raw vegan diet is that it is very difficult to face it, very extreme, that there are not many food variables, etc.

On the contrary, eating a raw vegan diet can be very easy with adequate information and a little creativity and organization.

A raw vegan diet brings health benefits while helping you lose weight healthily. While it is not a weight loss diet, they are consumed with many nutrients and at the same time a lot of fiber, which can help you get in shape. In addition, eliminating refined sugars and processed foods helps a lot.

Tips on raw veganism

The first: Do youWhat is a raw vegan diet??

Crude veganism is a philosophy that combines the raw diet and veganism. It is based on eating foods of 100% unprocessed and mostly raw or cooked vegetable origin below 42ºC.

One of the biggest advantages offered by the raw vegan diet is that many vitamins and minerals that could be lost by being subjected to heat are preserved. Therefore, we eat a greater number of micronutrients and the vegetables we eat better preserve enzymes. These are responsible for chemical processes in our body.

How do I follow a raw vegan diet?

The most important myth about raw veganism is that no cooked food can be consumed and only raw fruits and vegetables can be consumed.

This is nothing like that. Cooked things can be eaten although these are should be limited to 30% of the diet. Of course, fried foods, processed foods, gluten and soy are rejected, with exceptions.

In the remaining 70% of the diet you can eat, both raw and cooked things below 42ºC. This is about eating a healthier diet and making the most of the properties of food, which are sometimes lost when cooked.

Be careful with this, as there are foods such as eggplant or potatoes that cannot be eaten raw. The basis of this diet would be in fruits and vegetables, although seeds, superfoods such as maca and spirulina, sprouts, nuts, algae and whole grains also become important.

Wheat Bread Replacement

To replace common wheat bread, you just have to use a spelled or sourdough one that is not refined. It could also be used from rye or rice.

Paste replacement

Regarding pasta, not everything is wheat. You can use corn pasta, rice, quinoa, rye, buckwheat or even legumes. In addition, you can also make pasta from vegetables such as carrots or zucchini with a spiralizer.

Replace couscous

Another thing to incorporate into your diet for the properties they present are raw crucifers such as broccoli or cauliflower. One way to replace wheat couscous would be to do it with raw cauliflower. With this you can also make raw vegan sushi, which would replace rice.

Sugar Substitution

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To substitute sugar you can use stevia or date syrup, or simply use dates in recipes to give a sweet touch.

Easy-to-prepare raw vegan recipes

We share some raw vegan recipes as an example of what can be prepared and consumed in one day.

1. Raw vegan bread

This bread could be very good if we want to continue having breakfast toast, which could be tomato, guacamole or some raw sauce.


300 g of cut pumpkin
600 g of almond pulp (resulting from making almond milk)
150 g of flax flour
2 tablespoons Psyllium husk
1 clove garlic
Salt to taste
Oregano to taste


1. Crush all the ingredients very well except the Psyllium with a powerful mixer until you get a dough

2. Put the dough in a bowl, add the Psyllium and knead it with your hands until the dough is well bound and becomes homogeneous

3. Shape the bread. You can make small buns or give it the form of bread

Put the bread in the dehydrator at 45º between 12-24 hours. If you want to have the bread in 12 hours, dehydrate the bread in the form of slices previously cut.

4. Serve the bread with raw marmalade, coconut butter or tomato and oil

2. RAW breakfast with chia and fruit

raw vegan recipes, tips

There are many types of breakfast you can make with seeds and fruits. We give you an example.


¼ T of almond or walnut.
½ T of chia seed.
1 T of raisin.
1 C cinnamon powder.
1 clove
3 cardamom seeds


  1. Blend dry all ingredients. Stir so that everything blends well. Not too much so that the preparation does not heat up.
  2. Put in a bag and store.
  3. Mix 3 tablespoons of the preparation, with ½ to 1 cup of warm or cold water, grated apple, and seasonal fruits of choice.
  4. Enjoy anywhere

3. Zucchini raw spaghetti

raw vegan recipes, tips


1 unit (s) of Garlic
300 grams of Zucchini or zucchini
15 grams of oregano
100 grams of Olives / Olives
5 grams of extra virgin olive oil
50 grams of dried tomato rehydrated in extra virgin olive oil


Grate the zucchini with the spirelli simulating the spaghetti, you can also use a peeler and they will look like noodles. We serve the dried tomato pate. And what to eat!

4. Raw strawberry cake

raw vegan recipes, tips

With strawberries, coconut, dates, almonds, syrup and coconut oil.


250 grams of Strawberry
1 glass of boneless date
1 glass of raw Almond (without shell)
4 tablespoon coconut oil (two for the dough and two for the strawberry cream)
3 tablespoon syrup or maple syrup
3 glass of grated coconut (one glass for the dough and two for the strawberry cream)


For the mass:
We crush the almonds with the coconut in a chopper or blender first, then the dates and the coconut oil.
In a cake mold or individual ring, we place the dough in the bottom, pressing it well so that it is compact (1 or 2 fingers high).

For the cream:
We beat the strawberries with the coconut, the syrup and the coconut oil.

Add the mixture on the dough, decorate with chopped strawberries and grated coconut on top and refrigerate a minimum of 2 hours in the fridge.


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