Welcome to my website and blog for raw and vegan advice. You may have been brought here by reading my raw vegan story and journey but if you haven’t I invite you to read it, here.

Here’s how I do the raw vegan diet in four easy steps:

STEP 1: How to Eat Raw Vegan

STEP 2: The Benefits of Raw Vegan Foods

STEP 3: The Raw Vegan Diet & Lifestyle

STEP 4: Raw Vegan Foods & Recipes

I really try to stay health-focused, and it’s all based on my journey of losing 80 pounds in just four months!

The first step will entail an in-depth exploration of the raw vegan diet, including its fundamental principles, the types of foods that constitute a raw vegan diet, and a detailed overview of the tools and equipment I utilize to maintain this dietary lifestyle.

This is the first of four steps where I will cover in this blog post, which will detail the following parts.

Part 1: What is the Raw Vegan Diet?

Part 2: Basics of Raw Vegan Foods

Part 3: Essentials of Raw Vegan Kitchen Equipment

Let’s get started…

Part 1: What is the Raw Vegan Diet?

The raw vegan diet is the combination of eating raw foods and vegan, meaning plant-based ingredients are raw and uncooked.

Raw vegan foods are typically unprocessed, but if they are processed they are blended, dehydrated, and not heated higher than 118 degrees Fahrenheit, this helps to maintain enzymes and the nutritional benefits you get from raw vegan foods.

Raw Vegan Foods Include

Raw vegan foods include an array of leafy greens, vegetables, fresh fruits, dried fruits, nuts, seeds, grains, and legumes. Additionally, “superfoods” like goji berries, mulberries, and golden berries are part of this diet.

Sprouts and fermented foods are another great way to incorporate raw living vegan foods into your diet.

You can even forge for wild edible plants such as dandelion, other editable flowers, wild rice—a type of grass—and mushrooms (if you know what you’re doing and don’t pick anything poisonous).

Raw Vegan Foods Do NOT Include

Foods NOT to be included on this diet consist of fish, meat, cheese, eggs, and milk – all dairy products and non-vegan foods – and anything cooked or heated above 118 degrees F.

Insects are not to be consumed on this diet. Raw honey is not vegan and shouldn’t be included in the raw vegan diet, however, some raw vegans do consume it.

Packaged Raw Vegan Foods

I’m sure everyone loves a good snack every once in a while, right?

I know I do…

Nowadays, depending on your location, you can find packaged raw vegan food items at nearly any health market. Still, the number of raw vegan foods available is much lower than when they were popular in the 2010s.

Some examples of packaged raw foods are flavored nuts, nut butter, trail mixes, crackers, and kale chips are a populate one, kombucha drinks are typically labeled as raw and vegan, and probiotic yogurts, dessert pies or brownies can be raw vegan, and raw vegan “candy” bars.

Look for labeling that says “raw” and “vegan”. My first introduction to eating raw vegan packaged foods was Lara Bar when they used to say “the original fruit and nut raw bar” on the packaging.

Be cautious of packaged foods that claim to be “raw vegan” – it’s essential to read the ingredient list carefully before buying, as they may not always contain authentic raw vegan ingredients.

Many of these raw vegan snacks are available at Whole Foods, various health food stores, the Vitacost website, and also The Raw Food World. If you’re in the mid-west food Co-Ops may carry raw food snacks, or sometimes other “mom and pop” health food shops – if you’re lucky.

Eating at Raw Vegan Restaurants

If you’re looking for some tasty raw vegan meals, checking out restaurants is a great idea!

When I lived in Los Angeles and first went raw vegan, there were so many options. Some places have changed over the years, but there were definitely lots to choose from!

You should be able to find a raw vegan restaurant in any major U.S. city these days, but they are also becoming less and less and getting harder to find.

I’ve always used Happy Cow to find raw food restaurants. It’s a website or app that can be used to find vegan eats. If you’re vegan and you like to eat out, chances are you already know about Happy Cow.

High Fat Raw Foods

Beware of raw food restaurants because this type of food isn’t typically served for health purposes. It’s usually high-fat, salty, sweet pleasure foods.

If you’ve read my raw vegan story you’ll know that I am not raw vegan anymore. Rather, I am currently vegan practicing an oil-free diet, and one thing to note about prepared raw vegan meals and treats is that they are typically loaded with “raw” nuts and/or oil.

Right now, I’m living that high-raw life—around 80-90% raw, with the goal of going 100% raw every day! Just taking it one delicious step at a time.

If you’re considering a raw vegan diet for weight loss, be mindful of high-fat raw vegan snacks and prepared foods, as consuming too many can hinder your weight loss efforts.

Want to know how to whip up delicious treats that everyone will love, without loading them up with sugar?

Stay tuned! I’m going to show you how to enjoy healthy, low-fat raw vegan meals that are just as tasty as they are good for you. Can’t wait to share!

Raw Vegan Foods That Are NOT Raw

Over the years, I have observed a disturbing trend among raw vegan food companies becoming more lax regarding their products and the ingredients they use.

Non-raw vegan components, such as soy, rice, pea protein, and even honey, have found their way into packaged foods, which compromises the integrity of what should be considered truly raw food ingredients.

I strongly urge everyone to consistently check the ingredients, as the foods you typically buy—even your favorites—can alter over time; I’ve observed this happen numerous times.

The Raw Vegan Diet and the Different Groups

Going raw vegan definitely comes with its ups and downs, but I think there are good and not-so-good ways to do it. I’m excited to share what I’ve learned about the raw vegan lifestyle, especially when it comes to health and shedding some pounds, through Raw Vegan Advice!

I think there’s definitely a better way for us to eat that we should explore a bit more. It’s really about discovering a diet that fits what our bodies are made for!

Honestly, when I think about it, Whole30, Whole Food Plant-Based, or the McDougall diet aren’t the first things that pop into my head. But if you’re looking to boost your health, you really should give the 80/10/10 diet a look!

Okay, let’s sort this out into three groups of raw vegans:

1) The Raw Vegan Diet

2) Modified Raw Vegan Diet

3) Raw Vegan Purist Diet

I believe Raw Vegan Advice will cover all three groups mentioned above. For people who are interested in exploring raw vegan foods, The Raw Vegan Diet approach is a questionable way to start.

For those focused on health, the Modified Raw Vegan Diet is a great option, especially as we transition to Raw Vegan Purest Diet while we continue to learn more about it.

Group 1: The Raw Vegan Diet

I mentioned this earlier, but it’s easy to pick up some not-so-great habits on this diet and end up going off track in an unhealthy way.

What factors could potentially lead you to lose focus?

At first, you might be nailing it with all the healthy stuff—salads, green smoothies, juices, you name it! These raw vegan foods can really help you feel great and shed a few pounds.

But watch out!

It’s easy to get caught up in the high-fat side of this diet, where you might start munching on too many nuts, seeds, and “raw” oils. That’s not the best way to go, and it could end up being more harmful than helpful.

It is important to avoid certain “pitfalls,” which include:

Packaged foods high in fat, as these may contain “raw” oils.
Packaged items with non-raw ingredients that are not genuinely raw, such as pea proteins, soy, or rice.
Processed sugars that do not truly qualify as raw ingredients, such as blue agave.
Restaurant foods that are high in fat, like heavy desserts containing excessive amounts of nuts, seeds, and oils.

Group 2: Modified Raw Vegan Diet

What is a “Modified” raw vegan diet?

I refer to the Raw Vegan Diet as “Modified” as it involves steering clear of packaged raw vegan foods that contain inferior ingredients and avoiding restaurants that offer high-fat desserts and meals.

“Modified” raw vegan means sticking to all organic ingredients while loading up on lots of fruits and veggies, keeping nuts and seeds to a minimum. It’s all about skipping processed foods and bottled drinks, especially kombucha and caffeine. You can enjoy some low-fat packaged snacks with real raw ingredients, and meals at restaurants that are both low-fat and oil-free are totally fine!

Here are some essential principles to adhere to:

Aim for a diet consisting of approximately 90% raw fruits and vegetables.
Prioritize the consumption of organic fruits and vegetables exclusively.
Hydrate solely with spring water or water that has been filtered or subjected to reverse osmosis, with minerals added back in.
Refrain from consuming “raw vegan” beverages such as kombucha and caffeinated teas.
Steer clear of packaged foods containing non-true raw ingredients or processed sugars.
Steer clear of juice bars that include packaged nut milks and other non-raw ingredients in their juices and smoothies.
Avoid restaurant meals that feature high-fat options, including those containing nuts, seeds, and oils.
Oil should always be eliminated from your diet.
Minimize the intake of dehydrated foods.
Practice good food combining by avoiding meals that mix root vegetables with fruits.

Group 3: Raw Vegan Purist Diet

What is a Raw Vegan Purist?

There are so many cool ways to rock a raw vegan diet! I see a raw food purist as someone who is all in—like 100% raw vegan—steering clear of anything that’s not totally raw.

Being a strict raw vegan in California was pretty tricky for me since there’s just so much delicious packaged food and tons of restaurants everywhere. A lot of those raw vegan spots are pretty chill about including non-raw ingredients, so some of the meals aren’t really pure raw vegan after all!

It may be tempting to dive into raw vegan foods because of the visually stunning and indulgent desserts, but if you’re genuinely committed to this diet for its health benefits, be wary of restaurant-prepared items, packaged foods, high-fat options, and those containing non-raw ingredients.

To truly follow a raw vegan diet with purity, it is crucial to adhere to the following essential principles:

Maintain a commitment to 100% organic foods.
Consume only raw fruits and vegetables.
Avoid all packaged foods and dining out in restaurants.
Refrain from eating dehydrated foods.
Drink exclusively spring water.
Do not incorporate any dried ingredients, spices, or processed items into meals.
Typically, focus on the 80/10/10 dietary framework.

Is the Raw Vegan Diet Just a Trend?

Over the years, especially in the 2010s, raw vegan foods really took off! Lots of food companies and restaurants hopped on the bandwagon, but it feels like that trend has lost a bit of steam in the 2020s.

You might be wondering… is the raw vegan diet just a passing trend?

I’m not buying into that, because honestly, raw vegan foods have a lot of great benefits and can really be good for your health!

I believe the raw vegan diet is a lasting trend, and I’m committed to promoting it. My goal is to show others the incredible benefits of this lifestyle.

What Are the Basics?

Having clarified the definition of raw veganism, we can now discuss the fundamental principles of raw vegan foods for those considering adopting this diet.

This is my serious take on adopting a healthier approach to the raw vegan diet.

Part 2: Basics of Raw Vegan Foods

I’ve often been questioned about my weight loss journey of 80 pounds in just 4 months, achieved through a raw vegan diet.

If I had compiled my insights and strategy earlier, I could have assisted those looking for guidance. Now that I have meticulously documented everything, I sincerely hope my advice proves to be beneficial for those interested.

The fundamental principles of raw vegan foods reflect what I believe to be a health-conscious approach to the raw vegan diet.

What Foods to Eat on a Raw Vegan Diet?

Short answer…eat anything and everything as long as it’s leafy greens, vegetables, and fruits.

Easy right?

To be honest, it’s quite difficult…

When I first started I only knew that raw vegan foods consisted of vegetables, fruits, nuts, and seeds, and nothing could be cooked. This got boring quickly!

Before we dive into a detailed list of raw vegan foods, let’s first establish some important guidelines. Here are the principles I adhere to while following a raw vegan diet, specifically in alignment with the “Modified” raw vegan food framework.

Principles of Raw Vegan Foods That I Follow

Here are the principles I stick to for my raw vegan lifestyle:

I always opt for organic products.
Staying hydrated is important, so I stick to spring water or filtered water and avoid bottled or tap water.
My diet is made up of about 95% fresh fruits and veggies.
I try to keep fats to just 5% or less, so I limit nuts and seeds.
I’m all about keeping things 100% oil-free, so no olive, avocado, coconut, or any oils for me!
I like to check ingredient labels and steer clear of anything that’s not raw.
I avoid packaged “raw foods” and dining out at restaurants to stay on track.

Always Buy Organic

Dr. Joel Fuhrman states that organic products are 300 times more nutritious and less chemically treated. While they may be more expensive, they’re a healthier choice.

Personally, I think organic is perfect for a raw vegan diet because it helps curb cravings and leaves me feeling more satisfied after meals.

Hydrate, Hydrate, Hydrate! Only Drink Water

I only drink filtered water from a Reverse Osmosis system to reduce contaminants. Afterward, I re-mineralize it for added benefits. If you don’t have access to natural spring water, I also recommend using a Love Bottle—it’s a great alternative.

I don’t suggest drinking bottled water unless it’s glass-bottled spring water, like Mountain Valley, Voss, or Fiji. Tap water is a no-go. Keep in mind, you never really know what kind of water restaurants use to prepare raw vegan meals—it could be tap water.

When I was on a raw vegan diet and started transitioning off it, I noticed I would get cotton mouth every time I ate something non-raw. It made me realize just how hydrating raw produce is and how much the body craves that hydration.

That said, it’s still important to drink plenty of water, even on a raw diet—water is essential for nutrient circulation in the body. So, stay hydrated!

A good habit to get into is drinking a full glass of water first thing in the morning. It helps kickstart your hydration and get your day going.

Consume 95% Fresh Fruits & Vegetables

This is the “meat and potatoes” of the raw vegan diet—where the real benefits shine. Raw vegan foods are packed with essential nutrients that not only support your overall health but also contribute to weight loss.

The beauty of this diet lies in its focus on whole, unprocessed foods that are naturally rich in vitamins, minerals, antioxidants, and fiber.

By consuming fresh, plant-based foods in their raw form, you fuel your body with the best possible source of nutrition without the added sugars, preservatives, and unhealthy fats found in processed foods.

As a result, your body begins to thrive, your energy levels increase, and you feel more vibrant and alive.

One of the most overlooked benefits of a raw vegan diet is hydration. Many people are chronically dehydrated without even realizing it, as they tend to rely on sugary drinks or caffeinated beverages for hydration instead of water.

However, raw fruits and vegetables, especially water-dense options like cucumbers, watermelon, and leafy greens, help replenish the body’s water stores and maintain proper hydration. When you eat a diet rich in raw foods, your cells receive the hydration they need, which helps improve everything from digestion to skin health. Not only does this keep you feeling refreshed throughout the day, but it also boosts your body’s natural detoxification processes.

The impact of increased hydration is profound. As your body absorbs more water from the fresh fruits and vegetables you consume, you may notice improved digestion, clearer skin, and better cognitive function.

The hydration helps flush out toxins, reduce inflammation, and even improve your mood. Your body starts to feel more balanced, and those cravings for processed or dehydrating foods tend to decrease.

It’s a powerful reminder of just how important it is to nourish your body with the right foods. So, by eating raw, you’re not only boosting your health and enhancing your weight loss journey but also giving your body the hydration, it craves to function at its best.

Consume 5% or Less Fat

It’s important to emphasize that when following a raw vegan diet, fat intake should be kept to a minimum. While healthy fats are essential for the body, overconsuming them can hinder weight loss and affect overall health.

Pay close attention to your intake of nuts, seeds, and even avocados, as these can be quite high in fat. Although these foods provide important nutrients, moderation is key.

Additionally, it’s crucial to avoid “raw” oils, which are also high in fat and should never be consumed on a raw vegan diet. Even though they may be marketed as healthier alternatives, raw oils can still contribute to an excess of fat in the diet.

Instead, focus on getting fats from whole foods in balanced amounts to ensure you’re getting the nourishment you need without overloading your system.

Keep it 100% Oil Free

I strongly recommend avoiding all oils, including olive, avocado, and coconut oil. Oils are pure fat and should be completely excluded from the raw vegan diet.

They aren’t health-conscious foods, and consuming them will definitely interfere with your weight loss goals if you’re following a raw vegan lifestyle. Despite the common belief that certain oils may be “healthy,” they don’t provide the same nutritional benefits as whole, plant-based foods.

Incorporating oils into your diet can hinder your progress and isn’t aligned with the principles of a truly health-focused raw vegan approach.

Pay Attention to Ingredients and Avoid Non-Raw Ingredients

The purpose of a raw vegan diet is to eat strictly raw vegan foods. Additives like pea protein, soy lecithin, honey, and rice syrup, that can be found in “raw” vegan snacks should also be avoided. Don’t fall for the “raw” vegan packaged foods as I did because I feel it doesn’t add value to any of the benefits you get from truly eating a raw vegan diet.

Avoid Packaged “Raw Foods” and Avoid Eating Out at Restaurants

As mentioned about packaged foods, watch out for questionable ingredients that can be found in them.

Dehydrated foods are likely not truly raw, and they can counteract your hydration efforts when following a raw vegan diet. Since dehydration removes much of the water content from food, these foods don’t provide the same level of hydration as fresh, raw produce.

Restaurants can be raw vegan pleasure trap foods because these meals are not created for health purposes.

Next, let’s look at commonly raw vegan foods you should be eating.

List of Common Raw Vegan Foods Include

A complete list of all raw vegan whole foods would be quite overwhelming! Instead, here’s a breakdown of the raw vegan whole foods you’ll commonly find in the produce section of most grocery stores.

This includes a variety of fruits, vegetables, nuts, seeds, grains, and legumes that are suitable for the raw vegan diet.

Consume Around 95% Fruits & Vegetables (Food Chart: Leafy Greens – Herbs – Vegetables – Fruits):

Leafy greens and vegetables are typically higher in minerals than fruits, and fruits are loaded with vitamins. Furthermore, much benefit comes from hundreds of undetected phytonutrients found in uncooked raw vegan foods.

Raw vegan foods are sometimes referred to as “live” foods, that’s because when uncooked they maintain enzymes. Enzymes help with digestion and properly deliver nutrients throughout the body.

Embrace all the greens, vegetables, fresh herbs, and fruits on this list, and take the time to develop a taste for them. Over time, this will refine your palate, and you’ll notice a dramatic shift in your taste buds. You’ll begin to truly appreciate the natural flavors that whole, unprocessed foods have to offer.

For example, when I first transitioned from the Standard American Diet, I spent about a year on a raw vegan diet. One day, I accidentally took a sip of soda, and the taste of the processed sugars was overwhelming and downright awful!

If you up your intake or go completely raw vegan, you will notice your taste for food will change.

Here’s a list of common produce items you can find at a health food grocery store:

Leafy Greens	Vegetables	Frutis
Arugula	Anaheim Peppers	Apple
Baby Kale	Avocado	Banana
Baby Romaine	Beet	Blackberry
Baby Spinach	Broccolini	Blueberry
Bok Choy	Broccoli	Cacao
Butter Lettuce	Carrot	Cherry
Cabbage	Cauliflower	Coconut
Chard	Celery	Dates
Collard Greens	Chili Peppers	Dragon Fruit
Dandelion	Cucumber	Dried Fruit
Green Leaf	Daikon	Fig
Herb: Basil	Garlic	Grape
Herb: Chive	Ginger	Grapefruit
Herb: Cilantro	Green Bean	Jackfruit
Herb: Dill	Green Onion	Kiwi
Herb: Mint	Jicama	Lemon
Herb: Oregano	Kohlrabi	Lime
Herb: Parsley	Mushroom	Mango
Herb: Rosemary	Onion	Melon
Herb: Sage	Parsnip	Nectarine
Herb: Thyme	Peas	Orange
Iceberg Lettuce	Potato	Papaya
Kale	Radish	Peach
Micro Greens	Rhubarb	Pear
Mustard Green	Romanesco	Persimmon
Rainbow Chard	Shallot	Pineapple
Red Leaf	Snap Sugar Peas	Plum
Romaine Lettuce	Snow Pea	Pomegranate
Spinach	Sweet Bell Pepper	Pomelo
Spring Mix	Tomato	Raspberry
Swiss Chard	Tomatillo	Strawberry
Watercrest	Turnip	Watermelon
	Yellow Squash
	Zucchini

Consume 5% or Less of Nuts & Seeds

Nuts and seeds are nutrient-dense foods that offer a variety of health benefits, but it’s important to consume them in moderation due to their high-fat content.

While the fats in nuts and seeds are generally healthy unsaturated fats, they are still calorie-dense, which can lead to overconsumption of calories if eaten in large quantities.

When following a raw vegan diet, where the focus is on nutrient density and lower-calorie foods, it’s crucial to keep fat intake in check. Excess fat, even from healthy sources, can hinder weight loss efforts and may contribute to an imbalance in the overall nutritional profile of the diet.

Moderation is key when it comes to enjoying these nutrient-rich foods while still maintaining a healthy, well-rounded raw vegan diet. To help you keep things balanced, here’s a simple guide for your fats, proteins, and carbs:

Thumb Size Amount = Fat Intake
Palm Size Amount = Protein Intake
Fist Size Amount = Carbs Intake

It’s an easy way to remember how to balance your meals!

Additionally, nuts and seeds can be rich in omega-6 fatty acids, which, when consumed in excess, may promote inflammation in the body. Balancing omega-6 with omega-3 fatty acids is essential for maintaining optimal health, but many people already consume a high amount of omega-6 through other dietary sources.

By limiting the intake of nuts and seeds, you’re not only helping to control your calorie consumption but also ensuring that your fat intake remains balanced, supporting better overall health and preventing potential negative effects from an imbalanced fat profile.

When it comes to fat, it’s super important to keep an eye on how much you’re consuming since it should be just a small part of your diet.

Here’s a list of nuts and seeds that can be included in a raw vegan diet:

Nuts	Seeds
Almonds	Buckwheat Groats
Brazil	Chia
Cashew	Flax
Hazelnut	Hemp
Macadamia	Oat Groats
Nut Butters	Pumpkin (Pepita)
Pecan	Poppy
Pine	Pomegranate
Pistachio	Sesame
Walnut	Sunflower
	Wheat Berry

Consume 5% or Less of Grains & Legumes

Grains and legumes are typically NOT consumed on a raw vegan diet, as they usually require cooking.

However, there are a few exceptions, like wild rice, which can be soaked and used in raw dishes. Fun fact: wild rice is actually a type of grass, not a true grain!

Corn is technically a grain and can be included in a raw vegan diet. It makes a great addition to salads, wraps, and soups.

Grains	Legumes
Amaranth	Adzuki Beans
Barley	Black Beans
Brown Rice	Chickpea
Buckwheat	Fava Beans
Corn	Green Peas
Millet	Kidney Beans
Oat	Lentils
Quinoa	Mung Beans
Spelt	Pinto Beans
Teff	Soybeans
Wild Rice	Split Peas

The lists provided are extensive, but they don’t even cover the full range of foods you can enjoy on a raw vegan diet. I’ve focused on including items that are commonly available at most health food markets.

If I were to list every food that could be eaten on a raw vegan diet, it would be an enormous task!

Keep an eye on the Raw Vegan Advice blog, as I plan to research and compile a comprehensive list of all the safe and beneficial foods for a raw vegan lifestyle.

Raw Vegan Foods That Are Toxic When Consumed

Here’s a list of fruits and vegetables that can be toxic if eaten raw due to the presence of harmful compounds, which can cause serious health risks if not properly prepared or cooked:

Apple Seeds

Toxic Compound: Amygdalin (a cyanogenic compound)
Risk: Although you would need to eat a large quantity of apple seeds to be affected, consuming raw seeds in significant amounts can release cyanide, which is harmful to the body.

Beans (uncooked sprouted beans, such as alfalfa)

Toxic Compound: Lectins
Risk: Raw sprouted beans contain lectins, which can lead to digestive discomfort and potential toxicity. Soaking and cooking beans properly significantly reduces this risk.

Brussels Sprouts

Toxic Compound: Glucosinolate compounds (specifically sinigrin)
Risk: Raw Brussels sprouts, like other cruciferous vegetables (such as cabbage and broccoli), contain glucosinolates, which can interfere with thyroid function when consumed in large amounts. While these compounds are not highly toxic, they can disrupt iodine uptake by the thyroid, leading to potential thyroid issues, especially for individuals with iodine deficiency. Cooking Brussels sprouts deactivates most of these compounds, making them safer to eat.
Other Concerns: Raw Brussels sprouts can also be difficult to digest, leading to bloating, gas, or discomfort in some people due to their high fiber content.

Carrots (large quantities of raw carrot tops)

Toxic Compound: Furanocoumarins
Risk: Eating large amounts of raw carrot tops may cause digestive discomfort due to furanocoumarins, though the carrot root is perfectly safe to eat raw.

Cassava (Manioc)

Toxic Compound: Cyanogenic glycosides (linamarin and lotaustralin)
Risk: Raw cassava contains cyanogenic compounds that can release cyanide when consumed. If not properly prepared or cooked, cassava can cause cyanide poisoning. Soaking and cooking the root is necessary to remove these toxins.

Cherries (seeds/pits)

Toxic Compound: Cyanogenic compounds (amygdalin)
Risk: The seeds or pits of cherries, as well as other stone fruits (like apricots, peaches, and plums), contain cyanogenic compounds that can release cyanide when consumed in large quantities, potentially leading to cyanide poisoning.

Eggplant (raw)

Toxic Compound: Solanine
Risk: Raw eggplant contains solanine, which can cause digestive issues, nausea, and in severe cases, neurological symptoms. Cooking the eggplant reduces solanine to safe levels.

Kidney Beans (raw or undercooked)

Toxic Compound: Lectins (specifically phytohemagglutinin)
Risk: Raw kidney beans are high in lectins, which can lead to severe nausea, vomiting, and diarrhea. Proper cooking eliminates these toxins, making the beans safe to eat.

Persimmons (raw unripe)

Toxic Compound: Tannins (specifically, condensed tannins)
These are polyphenolic compounds found in many fruits, and in persimmons, their concentration is especially high when the fruit is unripe.
Risk: Digestive Issues from the Tannins in unripe persimmons can bind to proteins in the digestive system, causing irritation to the stomach lining. This can lead to nausea, vomiting, and severe indigestion.

Potatoes (green parts and sprouts)

Toxic Compound: Solanine and chaconine
Risk: Green potatoes or those with sprouts contain solanine, a toxic compound that can cause nausea, vomiting, headaches, and in extreme cases, coma or death. Raw potatoes also contain antinutrients like lectins, which can be reduced through cooking.

Rhubarb (leaves)

Toxic Compound: Oxalic acid and anthraquinone glycosides
Risk: The leaves of rhubarb contain toxic levels of oxalic acid and anthraquinones, which can lead to kidney failure, difficulty breathing, and even death when consumed raw.

Rhubarb (raw stalks)

Toxic Compound: Oxalic acid
Risk: Although the stalks of rhubarb are technically edible, eating them in large quantities raw can cause issues due to oxalic acid, potentially leading to kidney stones or disrupting calcium absorption.

Tomatoes (green parts)

Toxic Compound: Solanine
Risk: While ripe tomatoes are safe to eat raw, the green parts of the plant, including stems and leaves, contain solanine, which can be toxic if ingested in large quantities.

Here are some safety tips: Cooking and proper preparation are key to making many of these foods safe to eat.

Always avoid consuming parts of plants that aren’t meant for consumption, such as potato stems and leaves or unripe fruits. In certain cases, soaking, fermenting, or drying can help reduce or eliminate harmful toxins in raw foods, making them safer for consumption.

Sprouting on a Raw Vegan Diet

Sprouting foods on a raw vegan diet offers a range of health benefits, primarily by enhancing the nutritional profile of the foods you consume.

When seeds, grains, legumes, and nuts are sprouted, their enzyme activity increases, making them easier to digest and absorb. This process also reduces anti-nutrients, such as phytic acid, that can interfere with mineral absorption.

As a result, sprouted foods are often richer in vitamins, particularly B vitamins, and contain higher levels of protein, fiber, and antioxidants, which support overall health, boost energy, and promote better digestion.

Additionally, sprouting increases the bioavailability of essential nutrients like iron, zinc, and magnesium, making them more accessible to the body.

Sprouted foods are also lower in calories compared to their unsprouted counterparts, which can be beneficial for weight management.

Incorporating sprouted foods into a raw vegan diet not only adds variety and texture but also maximizes the nutritional value of your meals, contributing to better overall health and vitality.

Just be sure to soak and rinse them properly to prevent any harmful bacteria growth.

Nuts:

Almonds – When soaked and sprouted, almonds become more digestible, and their nutrient absorption is improved. They’re rich in healthy fats, protein, and vitamin E.
Walnuts – Sprouting walnuts helps activate their enzymes and reduces phytic acid, which can interfere with mineral absorption. They’re high in omega-3 fatty acids, beneficial for brain health.
Pecans – These can also be sprouted to increase their digestibility and nutrient profile. They are rich in antioxidants and healthy fats.

Seeds:

Chia Seeds – Chia seeds don’t exactly “sprout” in the traditional sense, but soaking them creates a gel-like texture that unlocks their nutrients. They’re packed with omega-3s, fiber, and protein.
Flaxseeds – Flaxseeds can be soaked or sprouted to boost their digestibility. They provide omega-3 fatty acids, fiber, and lignans, which are beneficial for heart health.
Sunflower Seeds – Sprouted sunflower seeds are nutrient-dense, providing healthy fats, protein, and vitamin E, while being easier to digest than unsprouted seeds.
Pumpkin Seeds – These seeds, when sprouted, are rich in magnesium, zinc, and protein, supporting immune health, muscle function, and hormone balance.

Grains:

Quinoa – Quinoa can be sprouted to enhance its nutrient availability, making it easier to digest and increasing its protein and fiber content.
Oats – Sprouted oats are excellent for digestive health, providing more fiber, antioxidants, and B vitamins than non-sprouted oats.
Buckwheat – Buckwheat is not a true grain but can be sprouted to increase its protein and fiber levels. It’s great for boosting energy and supporting cardiovascular health.
Spelt – Sprouted spelt increases its digestibility and nutrient profile, offering better protein content, fiber, and B vitamins.

Legumes:

Mung Beans – One of the most popular legumes for sprouting, mung beans sprout quickly and are commonly used in salads, wraps, and raw soups.
Lentils – Easy to sprout, lentils add a nice crunch to salads and bowls.
Chickpeas (Garbanzo Beans) – Sprouted chickpeas have a nutty flavor and can be used in raw hummus, salads, or as a tasty topping.
Adzuki Beans – These small, red beans are often sprouted for their sweet flavor and nutritional boost in raw vegan dishes.
Green Peas – Sprouted peas are naturally sweet and crunchy, making them perfect for salads or a healthy snack.
Soybeans – Sprouted soybeans can be used in raw vegan dishes like soy milk or fermented foods like tempeh (though fermentation is typically involved).
Black Beans – Though they take a bit longer to sprout, black beans are rich in protein and fiber once they’re ready.

Sprouting these foods unlocks their full nutritional potential by increasing enzyme activity, reducing anti-nutrients, and enhancing mineral absorption. This makes them more health-conscious choices, supporting better digestion, energy levels, and overall well-being on a raw vegan diet.

Cooked Foods vs. Raw Vegan Foods

Not all vegetables and grains can be consumed raw, as some require cooking to be safe or more beneficial for your body. Additionally, cooking certain vegetables and grains can actually enhance their nutritional value or make them easier to digest.

In Step 2: The Benefits of Raw Vegan Foods, I’ll dive into the foods that require cooking and explore the specific benefits they offer when prepared this way.

Foods with Varying Benefits When Cooked vs. Raw: Which is Better?

Raw vegan foods are superior when it comes to preserving the full nutritional potential of your diet.

By consuming foods in their raw form, you maximize the intake of vitamins, enzymes, and antioxidants that can be lost during cooking. These nutrients are essential for boosting your immune system, enhancing your skin health, and fighting inflammation.

Raw foods, like leafy greens, fruits, and vegetables, retain their natural enzymes, which aid in digestion and make it easier for your body to absorb nutrients efficiently.

Additionally, many raw foods are high in water content, which helps to hydrate your body, keeping you refreshed, energized, and maintaining optimal cellular function. The light, clean nature of raw vegan foods also supports a detoxifying effect on the body, promoting a feeling of vitality and overall well-being.

While cooked vegan foods have their own benefits, they can’t quite compare to the vitality and purity of raw foods. Cooking can break down or destroy heat-sensitive nutrients like vitamin C and certain B vitamins, diminishing their effectiveness.

While cooking does make some nutrients more accessible (like lycopene in tomatoes), the process also removes enzymes that can aid in digestion and can lead to the loss of vital antioxidants.

For those looking for a diet that truly supports health and healing, raw vegan foods stand out as the optimal choice for nutrient density, hydration, and energy.

Crucifix Vegetables and What You Should Know

Cruciferous vegetables like broccoli, cauliflower, kale, Brussels sprouts, and cabbage are true nutrition powerhouses! These veggies are packed with vitamins, minerals, and antioxidants, including vitamin C, fiber, and special compounds like sulforaphane, which has been linked to cancer-fighting benefits.

They’re also great for supporting detoxification and improving digestion, thanks to their high fiber content.

That said, while eating them raw is definitely healthy, they can contain goitrogens, which may affect thyroid function if consumed in large amounts, especially for those with thyroid concerns.

Cooking these veggies can help reduce goitrogens and make them easier to digest, which also boosts nutrient absorption.

Whether you enjoy them raw or cooked, cruciferous veggies are super versatile and packed with health benefits—just be mindful of how you prepare them to get the most out of their goodness!

Root Vegetables and What You Should Know

Root vegetables, like carrots, beets, and turnips, are nutrient-dense and full of fiber, making them a great addition to a raw vegan diet. These veggies are packed with vitamins and minerals, including vitamin A, potassium, and folate, which support eye health, digestion, and overall well-being.

However, when consuming them raw, it’s important to note that some root vegetables, such as beets, can be a bit tough to digest for some people due to their dense fiber content.

Root vegetables also tend to have a natural earthy taste, which some people find more enjoyable when lightly prepared or paired with fresh herbs.

To get the most out of these vegetables, consider gently grating or spiralizing them for easier digestion, and always remember to wash them thoroughly to remove any dirt or residues.

Can You Find Health-Conscious Raw Vegan Foods at Regular Grocery Stores?

Typical grocery stores probably won’t carry the health-conscious or organic foods you’re looking for. For that, you’ll need to head to health food stores, which, let’s be honest, is kind of a strange concept in today’s world—but that’s just the way things are.

I could definitely go on a rant about how the standard American diet (SAD) is designed to keep us hooked and contribute to all kinds of health issues, but let’s save that for another time.

Instead, let’s focus on where you can actually find the nourishing foods that will fuel your body and help you feel your best!

Where to Eat While on a Raw Vegan Diet

When following a raw vegan diet, finding the right places to shop and eat can be a bit tricky. While many of the foods I’ve mentioned are commonly found at grocery stores, it’s worth noting that not all grocery stores—especially in certain areas—carry the full range of raw vegan-friendly items, particularly organic produce.

Organic foods, in particular, can be harder to come by at conventional supermarkets, and you may have to visit specialty stores or health food markets to find what you’re looking for.

In addition to grocery stores, local farmers’ markets are a great option for finding fresh, seasonal, and often organic produce.

These days, many cities have awesome raw vegan cafés and restaurants that are perfect for those following a raw lifestyle. You’ll find everything from refreshing smoothies and crisp salads to delicious raw entrees and desserts.

If you’re out and about and craving a bite while sticking to your raw vegan diet, it’s a good idea to do a little research ahead of time to spot places that specialize in fresh, plant-based meals.

And don’t be shy—ask about how the dishes are prepared! Sometimes, what looks like a raw dish might be lightly cooked or processed, so it’s always helpful to check and make sure it aligns with your diet preferences.

Health Food Markets While on a Raw Vegan Diet

Health food stores are your best bet for finding a wide range of organic produce. Get cozy with the produce section here—it’s where most of your food will come from while on a raw vegan diet.

While you might still find some raw vegan packaged snacks, they’re becoming harder to come by, so don’t rely on them too much.

As for dining out, not many restaurants serve raw vegan meals anymore. However, if you’re in a pinch, you can usually ask for a salad that fits the raw vegan criteria, though keep in mind it might not be organic or the freshest option available, and watch out for the non-raw ingredients in these prepared meals; ask about what is in the dish.

Juice Bars While on a Raw Vegan Diet

Juice bars can be a fantastic choice, but it’s important to watch out for additives or non-raw ingredients. Be sure your juice is made fresh with only raw ingredients—steer clear of packaged juices or nut milks that contain additives or fortified ingredients.

Whenever possible, go for organic produce to ensure you’re getting the most nutritious options!

Restaurants While on a Raw Vegan Diet

As mentioned earlier, you can find restaurants that cater to a raw vegan diet by using the Happy Cow app. Keep in mind, if you’re following the Raw Vegan Purist diet, it can be challenging to find restaurants that fully accommodate this specific lifestyle and way of eating.

However, when it comes to raw vegan restaurants, it’s important to be mindful. Many places may not stick to whole-food, raw vegan meals and might serve dishes that are high in fat, salt, or sugar, which aren’t always the healthiest options.

Honestly, if you’re committed to a raw vegan diet for health reasons, you’ll likely find that eating out isn’t something you do often. The focus will probably be on preparing your own fresh, nourishing meals at home!

This Concludes the Basics of Raw Vegan Foods

To wrap up the basics of a raw vegan diet, it’s clear that eating fresh, whole foods packed with nutrients is the key to thriving on this lifestyle.

Since eating out can be tricky — there aren’t too many places that cater to raw vegan meals — it’s all about getting creative in your own kitchen!

Preparing your meals at home allows you to control the ingredients and make sure you’re sticking to your health goals.

As for my final thoughts on the diet, the main principles to follow are simple: focus on whole, organic produce, stay hydrated, and listen to your body’s needs.

With the right preparation and a little creativity, you can make raw vegan meals both satisfying and nourishing!

Part 3: Essentials of Raw Vegan Kitchen Equipment

Alright, now that we’ve got the basics down, what’s next?

Before we dive into the fun stuff like kitchen gadgets, let’s get creative with what kind of raw vegan meals you can actually make!

Here’s a little list of meal ideas to get you started:

Salads – Toss together fresh veggies, leafy greens, and your favorite toppings for a nutrient-packed meal.
Smoothies – Blend up a refreshing mix of fruits, greens, and seeds for a hydrating and energizing treat.
Breakfast Bowls – Create a hearty bowl with fresh fruits, chia seeds, or hemp milk to start your day off right.
Fruit Bowls – A simple yet satisfying option, filled with your favorite seasonal fruits for a naturally sweet meal.
Veggie Bowls – Combine raw veggies like cucumber, peppers, and carrots with avocado or a zesty dressing for a crunchy, filling bowl.
Veggie Soups – Raw soups made from blended veggies like tomatoes, cucumbers, and herbs for a refreshing, light meal.
Dips – Think guacamole, seed-based spreads, or nut-based spreads—perfect for veggies or raw dehydrated crackers!
Dressings – Whip up raw dressings using avocado, lemon, and herbs to enhance your salads and bowls.
Sauces – Raw sauces like raw tahini that can elevate any dish, from zucchini noodles to wraps.
Pâtés – Delicious, spreadable mixtures made from nuts, seeds, and herbs that go perfectly with fresh veggies.
Noodle Dishes – Use zucchini noodles or kelp noodles for a raw twist on pasta, topped with a raw tomato sauce or pesto.
Pizza – Raw vegan pizza made with a dehydrated crust, fresh veggie toppings, and cashew cheese for a satisfying and fun meal.
Desserts – Treat yourself with raw cakes, energy bites, or chocolate mousse made from wholesome ingredients like dates, nuts, and cacao.

These raw vegan meals are as creative as they are nutritious, and they offer endless possibilities for keeping your diet fresh, flavorful, and full of vitality!

How Do We Make Meals with Raw Vegan Foods?

To make the most of your raw vegan diet, you’ll need a few kitchen essentials since everything is prepared without cooking.

Here’s a list of the key equipment I use to create my delicious, raw vegan meals!

Essential Kitchen Tools for a Raw Vegan Diet

Knives – A sharp chef’s knife and paring knife are essential for chopping fruits, veggies, and herbs with precision. Personally, I like to use the Wusthof knife set.
Cutting Board – A sturdy, spacious cutting board is a must-have for meal prep and slicing large quantities of produce.
Strainer Bowl – Perfect for rinsing and draining fruits, veggies, and soaked nuts or seeds before use.
Strawberry Cutter – A small but helpful tool for removing stems from strawberries and other berries quickly.
Measuring Cups – Useful for accurately measuring ingredients for smoothies, dressings, and sauces.
Measuring Spoons – Essential for portioning out small ingredients like spices, herbs, and liquids.
Measuring Bowls – Great for prepping, mixing, and combining ingredients before assembling dishes.
Salad Bowl – A large, deep bowl for tossing salads, veggie bowls, and other raw meal creations.
Salad Spinner – Helps quickly dry leafy greens after washing, so your salads and wraps stay crisp.
Potato Peeler – While not just for potatoes, this tool is handy for peeling carrots, cucumbers, and other produce for salads or snacks.
Lemon/Lime Squeezer – Perfect for extracting juice from citrus fruits for fresh dressings, sauces, or smoothies.
Spiralizer – Turns vegetables like zucchini, carrots, and sweet potatoes into noodles for raw “pasta” dishes.
Ice Cube Tray – Handy for freezing smoothie cubes or storing small portions of blended dressings and sauces.
Nut Milk Bag – Perfect for straining out pulp from homemade nut or seed milk, giving you a smooth, creamy consistency.
Mandoline Slicer – Ideal for slicing vegetables like cucumbers, zucchini, and carrots thinly and evenly for salads, wraps, or garnishes.
Spatula – A flexible spatula helps with scraping out bowls, especially when working with sticky or thick ingredients.
Grater – Handy for grating fresh veggies like carrots, beets, or even zesting fruits for a burst of flavor in dishes.

These tools make meal preparation easier, faster, and more enjoyable, so you can create delicious and healthy raw vegan meals with minimal effort!

Essential Kitchen Appliances for a Raw Vegan Diet

Here’s an expanded list of essential kitchen appliances for a raw vegan diet, designed to make meal prep quick, easy, and enjoyable:

Blender – Must Have
A high-speed blender is a non-negotiable in any raw vegan kitchen. Whether you’re whipping up creamy smoothies, sauces, dressings, or soups, a blender helps you get that perfectly smooth consistency.

For the best results, look for one with a powerful motor, like a Vitamix or Blendtec, to break down tougher ingredients like nuts, seeds, and leafy greens.
Citrus Juicer – Must Have
Freshly squeezed citrus juice is an essential part of raw vegan cooking for brightening up salads, smoothies, and dressings.

A citrus juicer helps you extract every drop of juice from lemons, limes, oranges, and grapefruits without any mess. A manual juicer or an electric one is a great option, depending on your needs.

Juicing oranges every weekend has pretty much become a little ritual for me! I love mixing it up by experimenting with blood oranges, grapefruits, and pomelos—there’s just something about fresh juice that feels so refreshing and energizing. It’s my weekend vibe!
Vegetable Juicer (Breville Recommended)
If you’re serious about juicing, a high-quality vegetable juicer, like a Breville, can help you extract nutrient-dense juice from leafy greens, carrots, cucumbers, and other veggies.

Fresh, cold-pressed juices are a great way to load up on vitamins, minerals, and antioxidants.
Dessert Equipment (Optional)
For anyone with a sweet tooth, having some dessert-specific equipment can make raw vegan treats even more exciting.

Cake pans, tart molds, silicone molds, and a mini whisk can help you make everything from raw cheesecakes to energy balls and no-bake cookies.

Raw desserts are often made from nuts, fruits, and seeds, which means they’re naturally nourishing and packed with nutrients!

Lately, I’ve been having a blast with my Ninja Creami! I’ve been using it to whip up some super tasty raw vegan ice cream desserts.

Be sure to check out the Raw Vegan Advice website and our social media to see the fun, creative treats I’ve been making with it! You won’t want to miss it!
Dehydrator (Optional)
A dehydrator is the perfect tool for anyone looking to create their own raw snacks. Use it to dry fruits, veggies, or nuts for trail mixes, granola, or even homemade raw crackers.

Plus, you can make your own raw chips, veggie jerky, or dried fruit to munch on throughout the day.

However, it’s important to note that even the slightest heating of foods can reduce their nutritional value. While the dehydration process is generally low-heat, it’s still a trade-off between retaining nutrients and enhancing flavors and textures for a more enjoyable eating experience. Just be mindful of that balance!
Food Processor – Must Have
The food processor is your best friend for chopping, slicing, grating, and mixing. It’s perfect for preparing raw doughs for crusts (think raw pizza or tarts), making veggie burgers, chopping up vegetables for salads, or even blending together ingredients for dips like guacamole and raw hummus.

It’s versatile and can handle a lot of different tasks in your kitchen.
Nut Milk Maker (Optional)
For those who love their dairy-free milks, a nut milk maker makes it easy to prepare your own fresh nut milks (almond, cashew, hemp, etc.) in just a few minutes.

You’ll avoid added sugars, preservatives, and unnecessary ingredients found in store-bought versions, giving you a cleaner, healthier alternative.
Coffee Grinder (Optional)
A small but useful tool, the coffee grinder is perfect for grinding up flaxseeds, chia seeds, or even spices. Freshly ground seeds are great for adding to smoothies, salads, or for making raw crackers and granola.
Ice Cream Maker (Optional)
If you’re into raw vegan desserts, an ice cream maker is a fun addition to your kitchen. It allows you to make dairy-free ice cream from frozen fruits, nuts, and seeds.

Think coconut milk-based ice cream, banana soft-serve, or a frozen berry sorbet — perfect for cooling off on a hot day!
Blender Bottle (Optional)
For quick smoothies or shakes on the go, a blender bottle can be super handy.

It’s perfect for mixing up your protein shakes, smoothie powders, or just for shaking up your favorite dressing or sauce ingredients when you’re in a rush.
Juice Press (Optional)
For the raw vegan who loves freshly pressed juice from leafy greens, a juice press is a great addition.

Unlike centrifugal juicers, juice presses work slowly and at low speed to extract more juice, keeping the vitamins and minerals intact. It’s particularly good for making green juices from wheatgrass, kale, and spinach.

With this expanded collection of kitchen appliances, you’ll have everything you need to prepare a wide variety of delicious, nutrient-packed raw vegan meals, snacks, and desserts — no cooking required!

Let the fun and creative meal prep begin!

Other Essential Tools I Love to Use

Elon Buddha Bowls
These versatile, beautifully designed bowls are perfect for creating your own personalized raw vegan “bowl” meals.

Whether you’re tossing together a colorful salad, assembling a grain-free Buddha bowl with spiralized veggies, or making a vibrant fruit bowl, these bowls offer ample space for layering ingredients.
Food Containers for Storing Food
When eating raw vegan, meal prep is key to staying on track. A good set of airtight food containers is essential for storing chopped fruits, vegetables, or raw vegan dishes.

Glass containers are preferred for their durability and ability to maintain freshness without leaching harmful chemicals.

These containers also help keep your food organized in the fridge and make it easy to transport your meals on the go.
Ice Cream Cups
While raw vegan ice cream is made using frozen fruit, coconut milk, or nuts, you can still enjoy a creamy, sweet treat!

Having a set of ice cream cups allows you to portion out these delicious frozen creations for an indulgent yet healthy dessert.

You can fill these cups with raw vegan ice cream topped with fresh fruit, nuts, or raw granola for an extra crunch.
Taco Trays
Raw vegan tacos are a fun and tasty meal, often made with lettuce or nori wraps instead of tortillas.

Taco trays are the perfect way to assemble these meals with multiple ingredients, from fresh guacamole and salsa to crunchy veggies and sprouted beans. These trays keep your fillings neatly organized and make it easier to build your tacos without things falling out.
Sushi Boats
Sushi is a favorite raw vegan meal, and sushi boats make it easy to roll and serve your raw veggie sushi creations. Whether you’re using cauliflower rice, zucchini noodles, or avocado slices, sushi boats are perfect for presenting your rolls with elegance.

They’re also great for serving a variety of raw vegan sushi in one go — ideal for a raw vegan gathering or dinner party!

Having these kitchen items on hand not only helps with meal preparation but also adds a bit of fun and flair to your raw vegan dining experience. Plus, they make serving and storing your fresh, nutrient-packed meals a breeze!

Now that I’ve gone over the three main parts:

Part 1: What is the Raw Vegan Diet?

Part 2: Basics of Raw Vegan Foods

Part 3: Essentials of Raw Vegan Kitchen Equipment

Get ready to explore The Benefits of Raw Vegan Foods in my next post.

I’ll cover the amazing perks of this lifestyle, dive into the nutritional goodness of raw vegan foods, and how awesome your body will feel with them.

Can’t wait to see you there!

~Jacob

Next post, “Step 2: The Benefits of Raw Vegan Foods“

Read Here

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