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Raw Food Diet Recipes: What Can You Make?

Want to start making raw food recipes? This article will give you a good and quick overview of the different types of raw food recipes you can make.

The easiest way to get started with raw food recipes is to understand what kinds of recipes you can create. One you understand the different categories of recipes and the basic principles for making them, you’ll be able to quickly create new recipes on the spot.

Mono Meals — Mono meals are easy: eat only one type of raw food (usually fruit). For greater success on the raw food diet, include one mono meal per day. Examples include: meal of bananas, meal of mangoes, meal of ripe peaches, etc. This will improve your digestion and overall health.

Fruit Smoothie — The next type of raw food diet recipes is the fruit smoothie. The difference between a raw food smoothie and a regular fruit smoothie is that the raw food smoothie only includes raw ingredients (and skips the soy milk, protein powder or other cooked ingredients). The good news is that fruit smoothies are easy to make. Simply combine 2 or 3 fruits together. For variety, include freshly-squeezed orange juice as a base, or add frozen fruits like frozen bananas. Here’s one recipe:

Banana Berry Shake

2-3 bananas
1 pint raspsberries

Blend all ingredients and enjoy! Variation: use one frozen banana and 1 fresh banana together.

Green Smoothie — The next type of smoothie you can make is the green smoothie. This type of meal is essential to the success of the raw-foodist. It’s like a fruit smoothie, but you add green leaves to it (such as spinach, lettuce, etc. For a complete course on the subject and some recipes, go to

If you’d like to get handy recipe cards that feature raw smoothie recipes, go to

Already so far, with the meals I have described, we have solved at least 50-70% of your meal preparation time! Let’s take a look at some other types of raw food meals…

The Raw Dressing — Once you know how to make some good dressings, you’ll feel much more comfortable preparing raw foods. The raw dressing is different however. You want to avoid using oils and strong vinegars. Instead, the raw dressing is made by blending whole foods together. Here’s an unlikely but very tasty combination, that uses no fat whatsoever:

Mango Dressing

- 2 cups tomato
- 2 cups mango
- 2 Tablespoons balsamic vinegar
- 1/2 cup water

Blend the dressing ingredients together until smooth.

Raw Soup — The next type of raw food recipe is the raw soup. Here, you can make both fruit soups and vegetable soups. To make a fruit soup, simply use a base of freshly squeezed orange juice, and add other cut fresh fruits to the mix. To make a raw vegetable soup, there are many combinations possible. Here’s one tasty example from my book Instant Raw Sensations.

Carrot Juice Soup

An all-time favorite!

Makes 2-3 servings

– 1 cup celery juice
- 2 cups carrot juice
- 1 cup carrot pulp
- 1/2 avocado
- small handful dill, or cilantro
- 2 medium tomatoes, chopped
- 1 cup diced vegetables of your choice (cucumbers, peppers, etc.)
- 1/2 avocado, pieces (optional)

When juicing the carrots, save 1 cup of carrot pulp. Blend the juice with the avocado and herb (dill or cilantro) together. Add in, without blending, the remaining ingredients.

This soup will give you a reason to use that juicer you haven’t used in months!

The Dip and Pâtés — Other entrees possible in the raw food cuisine include dips and pâtés. These mixtures are usually made with fatty foods such as avocados or nuts and seeds, mixed with vegetables and seasonings. They can be eaten with vegetables or inside romaine lettuce leaves as “sandwiches”.

Here’s an example, taken from my book “Instant Raw Sensations“:

Veggie Pâté

Makes 2 servings

– 2 cups carrots, diced
- 4 Tbs. almond butter, or tahini
- 2 tsp. curry powder
- Sea salt, to taste (optional)

Process all ingredients in a food processor. If a food processor is not available, grate the carrots instead, and mix with other ingredients.

This pâté is quick and excellent. Everybody loves it!

So there you have it… the best and easiest types of raw food recipes you can prepare. Of course, there are other types, such as “gourmet” recipes, blended salads, “fondues” and other inventions. But you’ll find that the ones you’ll end up making over and over again are the ones I have explained.

And if you ask… where’s the dessert? Personally, I don’t see the points of making desserts with raw foods. There’s already so much fruit available that you’ll be eating dessert all the time!

But if you’re starting out… desserts can be great. You’ll find many recipes for them in my book “Instant Raw Sensations.”

Raw Health Starter Kit

Frederic Patenaude
Frederic Patenaude
Frederic Patenaude has been an important influence in the raw food and natural health movement since he started writing and publishing in 1998, first by being the editor of Just Eat an Apple magazine. He is the author of over 20 books, including The Raw Secrets, the Sunfood Cuisine and Raw Food Controversies. Since 2013 he’s been the Editor-in-Chief of Renegade Health.

Frederic loves to relentlessly debunk nutritional myths. He advocates a low-fat, plant-based diet and has had over 10 years of experience with raw vegan diets. He lives in Montreal, Canada.