Rock the alternatives in your kitchen with these easy swaps and upgrades.
So, I get that you may not necessarily to go all raw-vegan on us (I don’t know…you just might be…) but, we can all stand to add a little more nutrient-dense, enzyme-rich, raw foods to our diet. This list is offered so you can see many creative exchanges you can use to add a little Raw to most any meal.
Much of this list was originally found at NouveaRaw.com, though many additions have been made. I found it very helpful and hope you do as well. Be sure to check out their site. It has lots of wonderful raw food info!
Marinated mushrooms & some other produce
Ground nuts, seeds, vegetables and seasoning processed and dehydrated
Pasta Or Rice
Spiralized or sliced zucchini, squash, parsnips or carrots (see my instructions for various “pastas”
Finely chopped cauliflower or parsnips (easiest made in a food processor using the “pulse” option)
Milk, Cream & Eggs
Nut, seed or coconut milks
For creams: nut, seed or coconut milks made thicker by limiting water content
Buttermilk Alternative (sub for buttermilk; mix 1 cup nut milk + 1 tbsp Apple Cider Vinegar and let sit 5 minutes before using in raw and cooked recipes)
Ground flax (1 tbsp ground flax+2 tbsp water)
Nuts and/or seeds blended with probiotics to create fermented cheeses
Nuts and/or seeds blended with lemon juice and/or vinegar to create a cheesy “tang”
Nutritional yeast (not raw) and salt blended or processed into recipes to create a cheesy flavor usually reminiscent to parmesan
Butter & Shortening
Coconut oil (I use this in its solid state in place of butter and shortening in all recipes, raw and cooked)
Nut butter & cacao butter
Frozen nut or coconut cream
Bananas & other fruits. You can also make raw ice creams in an ice cream maker as you would normal ice creams.
Raw Cacao Nibs or Powder
Raw Chocolates made with cacao butter and cacao powder or nibs
Butter & nibs.
Dried vegetable matter
Groats or buckwheat, soaked, dried and processed
Pulp reserved from making nut milk (often dehydrated then processed)
Crepes, Tortillas, & Wraps
Dehydrated fruit and vegetable leathers
Psyllium-vegetable or flax-vegetable blends shaped into thin rounds and dehydrated
Lettuce (Collards or cabbage leaves)
Psyllium-vegetable or flax-vegetable blends shaped into loaves or thick sheets and either dried or allowed a time to set up
Chips & Crackers
Crackers made from flax, chia, vegetable pulp or sprouted grains.
Roasted Nuts & Seeds
Raw nuts or seeds, soaked & dehydrated
Marinated trimmed vegetables and/or ones which have been warmed/tenderized in a dehydrator
Cooked Onion & Garlic
Onion or garlic powder (not raw)
Dried or fresh onion or garlic. Just remember: fresher is stronger so start small when using these raw.
Raw version use: soaked or ground sun-dried tomatoes
Fresh seeded tomatoes
Blended young coconut
R.V. Mayo recipe found in this book (my favorite of the lot of these!)
Bouillon, Broth & Stock
Shitake mushroom powder
Bragg’s apple cider vinegar
Binders, Thickeners & Emulsifiers
Psyllium husk powder
Dried Fruits (soaked or unsoaked depending on use)