5 every day, raw vegan recipes

5 every day, raw vegan recipes

My girlfriend Kelly and I have been vegans for a little over six months. During training for the Illinois marathon this spring, we began eating mostly raw food because of the health benefits. Brendan Brazier's Thrive Diet became our cooking bible, because we needed a vegan nutrition guide geared towards athletes.

We just finished up a 30 day challenge where we ate only raw foods (in addition to no alcohol or caffeine!), and are in the middle of another 40 day bout. It took some time to adjust to the raw lifestyle, but now I never want to go back (except for some Parlor pizza...)! Here are some recipes that we eat every day if you ever want to start introducing more raw food into your own diet.

Lately we've been having spinach smoothies for breakfast and lunch. They are extremely easy to digest, full of energizing spinach, and taste like dessert. The protein & flax keep me full for a long time.

1 10 oz bag of spinach
1 frozen banana
1 large orange
1/2 cup orange juice
2 T hemp protein
2 T ground flax seed
1 T dulse
half bag frozen berries
handful frozen blueberries

Put banana, orange, OJ, protein, flax & dulse in the blender & blend until smooth. Then stuff in the whole bag of spinach & blend again. Add the berries last, & blend for a long time so it's smooth! Makes 2 large servings, about 300 calories each.

We eat a lot of magick pellet energy bars for snacks. If we're fruited out, or need something with some fat and protein in it, the magick pellets are where it's at. They are also quite energizing like the smoothies, & taste like a delicious chocolate truffle. They are great to nibble on during long runs! We've adapted our recipe from Brendan Brazier's Chocolate Blueberry Energy Bars in Thrive. They work out to cost about 50 cents a ball. Considering all the serious nutrition they pack, it is a worthy investment.

4 cups soft dates
1 cup soaked almonds
3 cups frozen blueberries
1 cup raw cacao powder
1 cup ground flaxseed
1 cup hemp protein
1 cup unhulled sesame seeds
juice & zest of 1 lemon
sea salt

Blend all the ingredients in a food processor, then knead in the frozen blueberries. Roll into balls & then freeze; they keep really well! Makes about 50 small balls, about 150 calories each.

Raw vegan mock tuna is a staple in our house. We copied down the ingredients in Whole Food's "happy tuna" and figured out our own recipe. It's a very savory meal for lunch, & it is particularly enjoyable wrapped in nori with some sliced veggies & chili sauce. We are still working on the pickle component–the preservatives are no good.

1.25 cups soaked raw almonds
2 cups soaked raw sunflower seeds
4 celery stalks
4 pickles
juice of one lemon
2 tbsp dill
2 soaked dates
1 tsp agave
1 tsp dulse
handful of nutritional yeast
lots of crushed red pepper!
sea salt & ground black pepper

Blend everything in a food processor until desired consistency. Stir in 1 small white onion, chopped, and 2-3 more large dill pickles, chopped. Wrap with nori, add other veggies for a more sushi like experience, smear with chili sauce & dip in organic tamari! Makes many servings, maybe 8? I usually count a serving as 300 calories.

Usually we have a big kale salad every night for dinner. If we can't find kale, we use spinach, romaine, or mustard greens. Having salads for dinner totally changed our lives! Instead of feeling weighed down & sleepy after eating, we are energized & satisfied. It's important to have lots of yummy toppings to keep from getting bored. We essentially won't eat salad without avocado, because it is so integral to the taste & full of healthy fat.

the salad (approximately 4 servings):
1 bunch of kale
2 chopped roma tomatoes
1 small chopped onion
5 chopped jalapenos
1-2 sliced avocados
sprinkle of sunflower & pumpkin seeds
handful of nutritional yeast (it's like parmesan! & it's where vegans can get their vitamin b12)

cayenne dill tahini dressing: (adapted from Brendan Brazier's Thrive)
4 cloves minced garlic
1/2 cup balsamic vinegar
1/2 cup hemp oil
1/4 cup water
2 T raw tahini
1 T dill
1 tsp cayenne
1/2 tsp agave nectar
sea salt

Blend or stir everything together & refrigerate before serving to get the flavors a-mixin. Our salads are usually about 550 calories a serving with all the avo.

Raw vegan macaroons have got to be our favorite dessert. Even though they are a decadent treat, they contain only the healthiest ingredients. They are actually a perfect snack before a short run! These cookies won't give you that sick I-ate-too-much-sugar feeling & they are AMAZING & CHEWY refrigerated. We copied the ingredients from a package we got at Whole Foods & made our own recipe.

2 cups raw shredded coconut
1/2 cup raw cacao powder
1 T coconut oil
2 cups soft dates
1 tsp vanilla extract
3 T agave nectar
sea salt

Blend everything in a food processor, form into little cookie shapes, and refrigerate. Sometimes you might need more dates if the mixture isn't sticky or sweet enough. Makes about 25 cookies, around 100 calories apiece.

Aside from fruit, that's pretty much all we eat right now! We sometimes make raw vegetable noodles with salsa & avocado, & we have been really enjoying our new food dehydrator for kale and zucchini chips!

What are your favorite raw vegan recipes? As soon as we move, we're trying out new entrees!

Jessica Mullen
Living the magick life.
  • Kelly Cree

    Thank you for pulling all these together in one place! I think this post will be quite helpful to people thinking about going raw, but don’t know really how to start. This really shows that you don’t have to do anything fancy or spend a ton of money to go raw. Some people may whine that eating the same things all the time would get too boring, but I love it. I never get sick of these things because they are just that good!

    Also, really loving all the links within the site. It adds such a depth to the post. One suggestion would be to change the target so they open in a new tab. Awesome post, Jessica!!

  • Erin

    Awesome!! I LOVE these ideas… am bookmarking right now. I think a lot of people, myself included, are intimidated by the research, time and energy it always seems like eating healthier would require. This makes it look pretty easy and even fun. Very nice job on this, and thanks to both of you for sharing what you’ve learned and your tasty looking recipes!

  • Kelly Cree

    erin, you should totally get into it!

  • jessica mullen

    kelly, muchas gracias! i think there are still some murky parts i left out, like how to soak (um… in a bowl overnight) and sprout (then drain them…). & i really want to be able to rattle off exactly why it is we eat each thing we do! need to read my brendan ;D

    erin, i’m so glad you got something out of it! it did take a long time to get into the raw groove, the hardest part is just buying everything for the first time. & figuring out what nutrients your body ABSOLUTELY NEEDS when eating vegan. we don’t take any supplements so we have to be sure we get everything we need from the food… let me know if you find any recipes you’re into, we are looking for more!

  • Adrienne O.

    I made the macaroons today! They came out amazing!!! Just one question tho – do you melt the coconut oil or not? Generally coconut oil is solid but melts at a low temperature; 70 something degrees. I decided to melt it to be on the safe side, since I figured it’d solidify again in the fridge. I think you could melt it in a dehydrator – I don’t have one so I melted mine over the radiator :P (yeah, I keep it classy). But either way they were soooo good and easy to make! I’ll probably make them at least once a week now hehehe

  • jessica mullen

    Adrienne, right on, so glad you made them ^_^ We don’t melt our coconut oil but in the summer it’s already melted! I don’t think it makes much difference, but maybe it does mix better when melted.

    LMAO over the radiator! Loves it :D

  • Cynthia

    LOVE this gathering, this “best of” raw eats.
    I’ve been thinking it’s time to re-incorporate more raw food into my diet as well, and also appreciate that you are taking the athletic approach (I’m a cyclist!)

    I did try a mostly raw diet a few years ago when I was training heavily during the bike racing season, and saw my muscles vanish. Nooooo!! I read Brandon’s book and tried following his examples, but it was bad news bears for me.

    This time, I think I will keep eating meat and animal protein, but replace starchy, processed yuckiness with raw food deliciousness. I may incorporate raw meats as well…

    Any thoughts on raw food + athletics from your perspective?

  • jessica mullen

    Hey Cynthia!
    All I want in the WORLD is to eat more raw too! It felt so good when I was all raw last summer.

    I never had any problems with losing muscle, but I also ate a ton of avocado, nuts & seeds. And hemp oil.

    I know that I had the most energy ever when I was eating all raw, but I was also too anal about it and it was a little limiting.

    I think that eating raw is definitely the optimal diet for training, but it can get treacherous if you take it too seriously. Sometimes a bowl of pasta is the only thing in the world that will help me recover from a long run.

    Ideally, my diet is 90% raw with the rest being treats like pasta and bread. If it was easier to find prepared raw foods at grocery stores, it would be easier to be 100%. Preparation can take so much time! But luckily I have all the shortcut recipes above – the challenge is finding new recipes to keep things interesting.

    I think including animal protein is great – it’s like the paleo diet right? Personally I find plant protein to be more satisfying, as long as I’m getting enough good fats from avos, nuts, seeds & oils.

  • jessica mullen

    Also, raw food is definitely the best for me before and during a workout. Fruit salad for breakfast, then magick pellets or macaroons if I need a boost during a run. Raw food gives me the best energy, way better than caffeine. Blueberries are the best!

  • Jen

    Thank you for this post, Jessica!

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