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Facts
Raw food recipes

Variety of raw food recipes are being practiced in different parts of world. It is suggested that the raw food should be made tasty by adapting suitable mixing of green and leafy vegetables in different proportion. We suggest few of the recipes which can be changed to suit one’s taste.

Juice can be extracted from leaves, vegetables and fruits.

There is no harm in taking fruits and vegetables grown using chemical

fertilizers as well as insecticides. (Their side effects are very less when compared to the good effects of taking raw foods.) Fruits and vegetables grown without chemicals and pesticides are always better.

To make the raw food tasty there are many methods.

  • Salads & Chutney
  • Juice & Sharbat
  • Non dairy ice cream and smoothies
  • Sweets
  • Bhel, Raita etc

Salads

Vegetable/salad

Ingredients
You can take any green vegetables, which you can eat raw like Carrot, Cucumber, Radish, Tomatoes, Cabbage, Leaves of carrot, Beet root and its leaves, Bottle Gourd (Dudhi), Sweet Potatoes, Spinach (Palak), Coriander leaves etc.

Procedure
Cut the vegetables into big pieces or chop/grate it. One can add salt/black salt/spices/lemon/chat masala/pickle sambhar (masalo)/jeeralu powder/chutney/amchoor powder/roasted cumin(jeeru) seed powder etc according to one’s taste.

Sprouted Wheat Salad

Ingredients
Sprouted wheat ½ cup, cucumber ½ cup, garlic 3 cloves(as per liking), pepper powder ¼ spoon, juice of 3 nos.lemon, chopped tomato 1 cup, mint leaves chopped 1 spoon, cabbage (chopped) 1 cup, salt as per taste.

Procedure
First of all wash sprouted wheat with clean water and put it in sieve, once the water is drained properly add cucumber and salt. Mix it and put a lid on it for few minutes. Prepare paste of lemon juice, garlic, salt and pepper. Add it to wheat. Later add cucumber, tomato, cabbage, mint leaves, coriander leaves and mix it properly. Salad is ready to serve.

Mint fruit salad


Ingredients
1 small watermelon, black grapes 1/5 cup, green grapes ½ cup, cherry ½ cup, 1 lemon, mint leaves 2 spoons

Procedure
Remove seeds from watermelon and cut into square pieces. Take a vessel, put watermelon in it, add grapes on it, then arrange cherry. Grate lemon peel on it and add lemon juice and mint leaves on it. Allow it to cool and serve.

Cucumber salad


Ingredients
2 cucumber, 2 spoon jaggery/sugar/honey, 50 grams chana dal (soaked), 50 grams groundnut seeds, 4 to 5 chilli, 1 lemon juice, 2 spoon seasame(til), 50 grams coriander leaves, 100 grams grated coconut, 1 pomegranate seeds, salt as per taste.

Procedure
Wash cucumber and chop it finely. Add salt and jiggery/sugar/honey and leave it for a while. Afterwards remove the water from it. Add chana dal, groundnut seeds. Add chilli paste and finally add lemon juice, seasame, grated coconut, pomegranate and serve it.

Guava-tomato salad

Ingredients
1 guava, 2 tomatoes, 1 spoon cumin seeds powder, 1 spoon sugar, finely chopped coriander leaves and salt as per taste.

Procedure
Chop guava and tomato into small pieces. Add cumin powder, sugar salt and coriander leaves. Toss it and its ready to eat.

Sprouted salad

Ingredients
Mung, groundnut seeds, american maize, green peas, green grams, lemon, pepper powder, rock salt, black salt.

Procedure
Soak mung and groundnut seeds on previous day in normal water in separate vessel. Strain it in evening and wrap it in cotton cloth in evening. Open next day afternoon, sprouts will be seen. Now take it in bowl, add maize, green peas or green gram. Add lemon, pepper powder, black salt, rock salt and mix it properly. Salad is ready to eat.

Vegetable Maize Salad

Ingredients
Tomato, carrot, cucumber, gourd, spinach, beet, wet coconut, coriander leaves, American maize grains, dates, rock salt, lemon, sprouted mung.

Procedure
Finely chop all above ingredients. Add maize, dates to it. Add rock salt and lemon as per taste. One can add sprouted mung also.

Mung dal salad

Ingredients
150 gms mung dal/chana dal, spinach, tomato, capsicum, wet coconut, pomegranate seeds, coriander leaves, jaggery/sugar, lemon, rock salt

Procedure
Soak mung dal for 5-6 hrs and strain it. Add spinach, tomato, capsicum, grated coconut, pomegranate and coriander leaves to it. Add jaggery/sugar, lemon and salt as per taste and mix it properly.

Thick Poha Salad

Ingredients
Beaten rice(flattened rice), tomato, pomegranate, lemon, grinded groundnut seeds, coriander leaves, grated coconut, black salt or rock salt, jaggery/sugar

Procedure
Wash beaten rice and strain it in sieve. Add all above ingredients to it as per taste. Add lemon and sugar as per taste and toss it.

French beans and maize salad

Ingredients
French beans(fansi) 1 cup chopped, 1 big potato, 4-5 baby corns, 2 medium size carrots, cabbage leaves, 1 table spoon vinegar(instead of vinegar one can use lemon juice), 1 tsp mustard seeds powder, salt and jaggery/sugar as per taste.

Procedure
Chop French beans into slanting big pieces. Same way cut carrot and potato into big pieces. Steam baby corn till they get soft. Take all the vegetables in a vessel. In another vessel mix vinegar, mustard powder, salt and sugar. Pour it on vegetables and toss it. Serve it in cabbage leaves.


Chutney

Green Chutney(vegetable paste)

Ingredients
coriander (kothmir) leaves, curry leaves, spinach (palak), bili patra, guava leaves, carrot leaves, colocassia (aadvi) leaves, or any leaves which are eatable, add groundnut seeds, grated coconut (dry/wet), sugar/jaggery/honey, salt/black salt, ginger, green chillies, lemon.

Procedure
Take suitable quantity of above ingredients, grind it in mixy. Cardamom, cloves, pepper, cinnamon (taj) powder can also be added to the taste. One can eat 100 gms of chutney per day. It can also be added to salad to make it more tasty.

Carrot chutney

Ingredients
200 gms grated carrot, 2 spoons grated coconut, 1 bunch coriander leaves, 4 green chilli, ½ lemon, salt and pepper powder as per taste

Procedure
Take all the ingredients and grind it in mixer by adding little water.

Coriander Onion chutney

Ingredients
1 bunch coriander leaves, 3-4 green chilli, 1 small onion, 1 lemon, 3 spoons sugar/jaggery, 1 pinch mango powder(amchoor), 2-3 cloves garlic, salt as per taste

Procedure
Take all the ingredients and grind it in blender by adding little water.



Juice

Ingredients
You can take any green vegetables, which you can eat raw.

Procedure
Blend all the vegetables in blender and one can take it in juice form. salt/black salt/spices/lemon/chat masala/jeeralu powder/roasted cumin(jeeru) seed powder etc according to one’s taste.

Carrot-Beet Juice

Ingredients
1 carrot, 1 beet, honey/jaggery

Procedure
Take equal quantity of carrot and beet. Add water to it and blend it in mixer. Strain it and add honey or jaggery to it as per taste.

Gourd Juice

Ingredients
Gourd, cucumber, spinach, coriander, mint, ginger, lemon, jaggery, black salt/rock salt, cumin seeds powder

Procedure
Take gourd, cucumber, spinach, coriander leaves, mint leaves, ginger. Add little water to it, blend in mixer and strain. Add lemon, jaggery, rock salt or black salt, cumin powder as per taste.

Spinach Guava Juice

Ingredients
one bunch of spinach, 1 piece of guava, honey

Procedure
Crush spinach and guava in mixer. Stair it and add honey as per taste.

Papaya mint juice

Ingredients
1 small papaya, ½ guava, 15 mint leaves, jaggery, rock salt, lemon, black salt

Procedure
Take small ripen papaya. Add guava, mint leaves, jaggery, salt, lemon, black salt. Add little water to it and blend it in mixer and strain it.

Bitter gourd juice

Ingredients
2 bitter gourds, 2 tomatos, 1 cucumber, black salt, bili patra, Dharo

Procedure
Blend bitter gourd, tomato and cucumber in mixer. Strain it and add black salt as per taste. One can add bili patra and dharo to it.

Beet-dates juice

Ingredients
Beet, dates

Procedure
Take beet and dates in equal quantity. Dates should be ripen. Remove seeds from it. Blend it in mixer by adding little water to it. Strain it and it is ready to serve. No need to add any thing to it.

Raw mango juice

Ingredients
3 raw mango, 10-15 mint leaves, sugar 50 gms, salt, 3 glass water, honey, salt, jaggery.

Procedure
T Peel the raw mango, cut into small pieces and crush it in mixer. Add mint leaves in it. Take water in bowl and add the pulp to it. Add honey, jaggery, salt as per taste and stair it. Strain it and juice is ready.

Raspberry Sharbat/Syrup

Ingredients
25-30 raspberries, 3 oranges, 1 banana, few mint leaves, honey

Procedure
Mix all the above ingredients and add little water to it. Blend it in mixer and strain it.

Grapes Sharbat/Syrup

Ingredients
250 gms grapes, ginger, honey, rock salt

Procedure
Take grapes, ginger, add little water to it and blend it. Strain it and add honey and rock salt as per taste.


Grapes delite

Ingredients
Black grapes 1 cup, pomegranate seeds 1 cup, rose petels of 1 rose, honey 4 spoons.

Procedure
Blend grapes and pomegranate seeds by adding ½ cup water to it and drain it from sieve. Add rose petels to it and again blend it. Add honey and mix it again. Allow it to cool and decorate it with rose petels while serving.


Fruit punch


Ingredients
Orange juice ½ cup, pineapple juice ½ cup, ginger juice 2 spoons, honey/sugar 4 spoons, lemon juice 1 spoon, water ½ cup, few mint leaves

Procedure
Mix all juices in a vessel, add honey/sugar and blend it. While serving put ice in glass, few mint leaves and add juice on it and serve it.

Coconut cold drink

Ingredients
wet coconut cream, coconut water, 1 cucumber, honey, fruit pieces as per taste/liking.

Procedure
Take coconut cream. Add coconut water and cucumber to it and blend it in mixer. Strain it. Add honey and ice to it. One can add fruit pieces as per taste.


Non dairy milk

In ‘New Diet System’ milk and milk products are not recommended. Milk substitute from nuts, soyabeans, almonds, etc can be prepared at home very easily. Nutritionally this milk is better than conventional milk and is totally harmless. People who are habituated to cow/animal milk can switch over to this milk if required.

Soyabean/Maize milk

Ingredients
200 gms dry soyabean/maize grains, honey, ice, cardamom

Procedure
Soak 200 gms of soyabean grains in water for 12 hours. Remove the water from soyabean grains. Add 700 ml of water to soaked soyabean/maize grains and blend it. Strain it. Add honey, cardamom powder and ice as per taste and milk is ready.

Note: One can prepare corn/maize milk also in same way. Only we don’t have to soak maize as it is already wet.


Almond/Nut or seed milk

Ingredients
Any nuts or seeds (almonds, cashews, walnuts, sunflower seeds, dates, etc), honey, water

Procedure
Soak the nuts/seeds for overnight. Strain it and blend it in mixer. Add water and dates to it and blend it. Strain the mixer and milk is ready. One can add banana or apple to it as per taste.


Strawberry Banana Smoothie

Ingredients
3 cups fresh organic strawberries, 2 bananas, 1 cup fresh young coconut water, 2 tablespoons of raw flax seed, 1 cup of ice cubes (optional)

Procedure
Place all ingredients in a blender and puree well. Add more water if you like a thinner smoothy.


Fruit Smoothies

Ingredients
Soaked flax (Aadsi) seeds, Banana, Fresh or frozen fruit and water (dates and grated orange rind optional)

Procedure
Place 1-2 heaping tablespoons of soaked Flax Seeds* in your blender. Add 1-2 cups of water. Turn on high speed until the seeds turn thick and "goopy." Add more water if needed. Add one peeled banana. Add frozen or fresh fruit. If you didn't add frozen fruit and want it chilled, add ice cubes. If you want it sweeter, add 4 - 6 soaked dates without the pits. If you want a nice orange tang, add a bit of grated orange rind. Mix and match any fruits you like:
Strawberries and bananas;
Peaches, strawberries and bananas; or
Peaches, pineapples, bananas and coconut.



Ice Cream

Raw Ice Cream

Ingredients
Nuts, bananas, frozen fruit, dates

Procedure
Place a handful of raw (not roasted) cashews or soaked, then drained, raw almonds in the food processor. Blend until smooth. (You can leave the mixture slightly grainy for more texture in the ice cream.) Add a bit of water (1-4 tablespoons) to make it into a thick cream. Add chopped frozen fruit. Add a banana, frozen or not, to make it thick, smooth and sweet. Taste and adjust sweetness, frozenness and creaminess by adding more of the above ingredients, dates, etc. Serve right away. If you want the ice cream firmer you can place it in a container in the freezer until it is as thick as you like. If there is any left over, store it in the freezer in a covered container.

Basic Vanilla Ice Cream (Raw Ice Cream)

Ingredients
2 cups raw cashews soaked overnight (the main ingredient), 1 cup almond milk (make it real thick & creamy), 1 cup young coconut milk, 1 tablespoon pure vanilla extract (or you may use raw vanilla bean)
¼ cup (nut) butter optional, 1 cup fruit nectar

Procedure
Option 1: In a high speed blender or food processor, process all ingredients until a smooth fluid consistency. Add more almond milk or coconut water, if needed. Pour in containers and freeze. Stir every 30 minutes. After ice cream sets, serve.
For option 1: If you do have access to an ice cream maker, follow manufacture’s directions. Only allow ice cream to chill, typically up to an 1 hr., then process through ice cream maker

Option 2: Slice and Freeze 3 bananas overnight. In a food processor or high speed blender, process frozen bananas with vanilla extract and fruit nectar. Serve. This option will give you more of a soft serve yogurt texture.

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Cinnamon Ice Cream (Raw)

Ingredients
2 cups raw almonds soaked overnight and drained, 4 cups water, 1/2 cup raw honey (you could use maple/golden syrup), 1 T cinnamon, 2 vanilla beans, 1 T psyllium, 3-4 frozen bananas (depending on size)

Procedure
Place almonds and water into a blender and blend well into almond milk. Strain the milk through a fine strainer. Blend the strained almonds again with some of the milk until all is liquid. The remainder of the strained almonds may be discarded or used in another recipe. Blend the almond milk and add honey, cinnamon, and vanilla, blending well until it is very smooth. Be careful not to heat the mixture. Add psyllium and blend well. Let mixture sit for 30 minutes and blend again until smooth. Freeze in ziplock sandwich bags. When ready to serve, allow the mixture to thaw slightly. Place the frozen bananas in the blender and blend until smooth. Gradually add the frozen mixture to the blender and blend until smooth.

Raw Almond Ice Cream

Ingredients
2 Cups Raw Almonds, 4-5 Cups Water, 2 Bananas, fruit Nectar to taste, a Pinch of Sea Salt, 2 tsp Pure Vanilla Extract

Procedure
Blend together the almonds and the water. More water right be needed to get the best consistency. Blend until there are no large pieces left. Strain through a cheesecloth. Set aside half of the almond milk.

Freeze the other half. The easiest way to do this is in ice cube trays, since it will go right back in the blender before eating. If not, freeze the almond milk in any container and just break it up before blending.

After it is frozen, return it to the blender and add the two bananas and vanilla extract. The agave nectar is used as a sweetener, but you can also use maple syrup if you don't have the nectar. Some people add chopped dates as a sweet alternative. Add a pinch of sea salt (sounds weird, but it really makes it taste better!) As you blend, add some of the almond milk you set aside earlier. Keep adding until you get the ice cream consistency you desire.

You can now add all sorts of fun toppings or additives like fresh fruit, cocoa powder, or chopped nuts.

Banana Ice Cream Recipes

Ingredients
2 bananas frozen, with peel off

Procedure
Take bananas out of the freezer and place on counter, allowing to thaw for 15 minutes or until soft enough to be able to cut in 1 inch chunks. Place the cut up chunks in the food processor and turn on. The mixture should start to whip up and come together. Serve and enjoy immediately. Remember it’s not like traditional ice cream where you can leave it out for a while. It will start to melt, so eat it up quickly.

Variation: If you’re looking for the texture of a soft serve ice cream, follow all of the above steps except now place the ice cream in a bowl or container and place back into the freezer and allow it to refreeze. Then scoop out later and enjoy.

Suggestions for toppings: Try using any of the following to create a desired flavor of your own: almond butter, coconut butter, fresh or frozen berries, cinnamon, mint, vanilla bean.


Sweet

Ingredients
1 bowl groundnut seeds, 1 bowl sesame seeds, ½ bowl grated coconut(dry), cashewnut, cardamom, nutmeg(jaiphal), dates, poppy seeds(khas khas), dried ginger powder, cinnamon powder, jaggery

Procedure
Mix groundnut seeds, sesame seeds, grated coconut, cashewnut, cardamom, nutmeg in mixer. Add dates, poppy seeds, dried ginger powder, cinnamon powder, jaggery as per taste/requirement. Mix it properly and prepare dough from it. To prepare dough one can add honey to it. Once dough is prepared one can prepare sweet in the shape one wants.

Dry fruit sweet

Ingredients
Cashew nuts, pista, almond, walnut, nutmeg, cardamom, vanilla essence, honey, dates.

Procedure
Take equal quantity of cashewnuts, pista, almond and walnut. Add cardamom and nutmeg to it and blend it to powder in mixer. Then after add vanilla essence as required. Add honey and dates to it and prepare dough. We can prepare sweet in the required shape.



Bhel

Ingredients
250 gms American maize/corn grains, 1 capsicum, 1 cucumber, few groundnut seeds(wet), 1 tomato, 1 onion, spinach leaves, pomegranate seeds, groundnut seeds(grinded-not finely grinded), lemon, black salt, sugar and corriender leaves.

Procedure
Mix all the above ingredients in a big vessel. Add lemon, black salt, sugar and coriander leaves as per taste.


Vegetable/Fruit

Vegetable/Fruit Raita

Ingredients
Groundnut seeds, sesame seeds, black salt, honey or sugar, lemon, green vegetables as per taste (potato, gourd, cucumber, capsicum, etc)

Procedure
Take few groundnut seeds and sesame seeds. Add lemon, honey or sugar and black salt as per taste. Add little water and blend in mixer. Prepare paste. Paste should be as thick as curd. Cut vegetables into small pieces and add to it.

Note: Same way one can prepare Fruit Raita by adding fruits instead of vegetables.

Vegetable Broth

Ingredients
1 onion, 1 carrot, 2 cups celery, 1 potato, 1/3 cup mushroom chopped in half, 3 cloves of garlic, 3 bay leaves(tamal patra), 1 tbsp soya sauce, 8 cups of water, salt, pepper.

Procedure
Put all the ingredients in large pot(vessel) to boil. Reduce the heat to simmer for atleast 1 hour. Strain out vegetables. The broth can be used as a base for soups, gravies and more.

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