Raw Vegan Meals Plan

Weekday Quick & Easy Raw Vegan Meals

Breakfast

Nutty Coconut Porridge - Ingredients: 2 cups of Hazelnuts or Pistachios; 2 cups of Coconut Pulp, ½ cup of Water; ½ cup of Pumpkin Seed Oil; Zest of 2 Oranges. Method: Mix all these ingredients together in a food processor; Top with some Pecans.

Beverages

Cactus Aloe Smoothie - Ingredients: 4 cups of Prickly Pear Cactus (peeled, handle with tongs); 1 cup of Aloe Vera (peeled); 2 cups of Fresh Orange Juice. Method: Blend all these ingredients at a high speed until the mixture becomes a liquid. Strain this mixture through a nut milk bag and serve.

Sweet Snacks

Avocado Chocolate Mousse -Ingredients: 2 ripe avocados; ½ cup of Raw Coca Powder; 3-4 tbsp of Non-Dairy Milk; ½ tsp Vanilla Extract; 1/8 tsp Salt; ¼ cup of Maple Syrup. Method: Combine all ingredients in a blender or food processor until completely smooth.

Savoury Snacks

Guacamole with sliced Veggies - Ingredients: 2 ripe Avocados; 2 tbsp of fresh Lemon juice; 1 Garlic Clove (minced); 2 Roma Tomatoes (peeled, seeded and diced); 1/3 cup of Purple red Onion (peeled and diced finely); 6 Coriander Leaves (minced); ½ tsp Himalayan Salt; Pinch of Cayenne Pepper. Method: Mix Avocados and Lemon in the food processor until creamy. Place this mix into a bowl and mix in the Tomatoes, Onion, Salt, Cayenne Pepper and Coriander. Choose Celery, Red Pepper, Carrot or Cucumber as sliced veggies. 

Raw Vegan Sauces

Sweet Cream - Ingredients: ½ cup soaked Raw Cashews (soaked for 2 hrs & drained); 1 tbsp. Maple Syrup; ¼ cups of water. Method: Blend these ingredients until creamy and pour this mix in a bowl to serve.

Cream Cheese – Ingredients: 1 cup of Sunflower Seeds; 1 cup of Cashews (soaked for 2 hrs); ½ cup Purple Onion; ½ cup Basil (chopped); 1 cup of Lemon Juice; 1 cup of Water; 1 tsp of Paprika; 1 tsp of Cumin; 1 tsp of Celtic or Pink Salt. Method: Add the Sunflower Seeds; Cashews; Lemon Juice; Water; Celtic or Pink Salt to the blender and blend until creamy. Put this cream into a mixing bowl and add the rest of the ingredients, mix them all and ready to serve with Raw Crackers or Fresh Veggie Sticks.

Salad Dressing - Ingredients: 2 tbsp. Olive Oil; 2 tbsp. Toasted Sesame Oil (raw vegan exception); 3 tbsp. Apple Cider Vinegar; ½ tsp. Celtic Sea or Himalayan Pink Salt; Pinch of Black Pepper. Method: Combine ingredients for dressing and then drizzle over top of salad. Top with Pine Nuts or Pumpkin Seeds.

Pasta Sauce - Ingredients: 1 ½ cups of Fresh Red Juicy Tomatoes; 1 large Red Pepper; 1 cup of Sundried Tomatoes; ¼ cup of Beet; 2 Garlic Cloves; 1 tbsp. of Pine Nuts; 1 tbsp. of Nutritional Yeast; 1 tbsp. Lemon juice; 1 tbsp. Braggs Liquid Aminos; 1tbsp. of Olive Oil; ½ tsp. Celtic Sea or Himalayan Pink Salt; small bunch of Fresh Basil; tsp. of Fresh Grated Red Chilli (optional). Method: Blend these ingredients until creamy. Pour over Raw Vegan ‘Pasta’ (Zucchini, Sweet Potato).

Mayonnaise - Ingredients: 1 ½ cups of Coconut Meat; ½ cup of Apple Cider Vinegar or ½ cup of Fresh Lemon juice; 1tbsp. Pine Nuts; 1 tsp. White Miso; 5 tbsps. Olive Oil; ¼ cup of Water; a pinch of Himalayan/Celtic Salt; a little bit of the Herbs & Spices that you like. Method: Blend these ingredients until creamy and pour this mix in a bowl to serve.

Ketchup - Ingredients: 1 cup of Fresh Red Juicy Tomatoes; ½ cup of Sundried Tomato; 3 tsp. of Apple Cider Vinegar; 1tsp. Olive Oil; 2 Dates; 2 tbsps. of Apple Cider Vinegar; 1 tsp Fresh Grated Onion; 1 tsp. of Paprika; ½ tsp. Beet; ¼ tsp. Celtic Sea or Himalayan Pink Salt; pinch of Cayenne Pepper. Method: Blend these ingredients until creamy and pour this mix in a bowl to serve.

Mustard - Ingredients: ¼ cup of Water; ¼ cup of Apple Cider Vinegar; ¼ cup Mustard Seed Powder; ½ Avocado; 3 Tbsp. Maple Syrup; 2 tbsp. of Olive Oil; 1 tsp. Paprika; ½ tsp. Turmeric; ½ tsp. of Celtic Sea or Himalayan Pink Salt. Method: Blend these ingredients until creamy and pour this mix in a bowl to serve.

Cucumber Relish - Ingredients: 2 cups of Cucumber; 2 small Spring Onions (the slender green tops and the small white bulb); 1/3 Cup Apple Cider Vinegar; 1 tsp. Maple Syrup; ¾ tsp. Celtic Sea or Himalayan Pink Salt; 1 tsp. Cayenne Pepper. Method: Put all these ingredients in the food processor to be chopped. Then strain the water out (you can drink this water as it is very healthy). Add 1 more tbsp. of Apple Cider Vinegar, mix it up and pour this mix in a bowl to serve.

Cranberry Relish – Ingredients: 2 cups Cranberries (fresh); ½ Pomegranate Seeds; ½ cup Purple Onion; Juice of 2 Lemons; 2 tbsp Coconut Oil; 1 tsp of Maple Syrup; a pinch of Salt & Pepper. Method: Add half of the Cranberries to the blender, pulse it for just a moment. Add all these ingredients including the partially blended cranberries to a mixing bowl and mix all these ingredients well. Place this mix in the dehydrator for at least 8hrs.

Yogurt Sauce - Ingredients: 1.5 cups of Cashews (soaked for 2 hrs & drained); 1 cup of Water; ¾ cup of Cucumber (minced); 4 tbsps. of Fresh Lemon Juice; 1 tsp. Garlic (minced); 1 tsp. Fresh Sweet Onion (minced); 1 tsp Curry Powder; 1 tsp. Harissa Powder; 1tsp. Cumin Powder; a pinch of Celtic Sea or Himalayan Pink Salt and Cayenne Pepper. Method: Blend these ingredients (except for the cucumber) until creamy, mix the minced cucumber in and pour this mix in a bowl to serve.

Lunch

Kale Salad - Ingredients: Kale Leaves without the Stem; 1 thick slice of Fresh Pineapple (peeled and cubed); 1 Avocado (pitted and cubed); ½ Purple Onion (peeled and cubed); 3 Dates (pitted and cubed). Pick the Quick & Easy Raw Vegan Sauce that you like for this recipe, for example the Dressing.

Dinner

Warm Sweet Potato Soup - Ingredients: 4 small, Sweet Potatoes; 1 Onion; 2 Celery Stalks; 2 Cloves of Garlic (peeled and chopped); ½ cup of Coconut Oil; 2 cups of Filtered Water; Pinch of Nutmeg; Celtic salt and Pepper (to taste). Method: Blend all ingredients, transfer the mix to a soup bowl. Pour 1 cup of boiling water into the mixture to make it hotter.

Weekend Raw Vegan Meals

Breakfast

Lime Ice Cream - Ingredients: 14 oz Coconut Cream (or Coconut Milk); 2 Limes (juice and zest); ½ cup Maple Syrup (or Honey); ½ teaspoon Vanilla Extract. Method: Whisk all the ingredients in a bowl until the Natural Sweetener has dissolved. Pour the Lime Coconut cream mix into the blender and process according to the manufacturer’s directions. Transfer this mix to a freezer-proof container and freeze until solid, about 2 hrs. 

Beverages

Mango Mint Iced Green Tea - Ingredients: 1 Ripe Juicy Mango (stoned and chopped); 2 Green Tea bags; a bunch of Mint Leaves; 2 cups of Water. Method: Steep the green tea bags in 2 cups of hot water in a heat-proof pitcher, stir and leave them for 5 mins. Meanwhile, prepare the mango puree by adding the trimmed mango with ¼ cup of water to the blender and blend until smooth. Store the mango puree in a sealed glass container in the fridge until the fresh mint green tea is ready. Squeeze the tea bags gently, then discard them. Set the tea aside to cool to room temperature. Once the tea is cool, add the mint leaves, cover and refrigerate it for 3 hrs. After this period, add the mango puree to a big glass, pour the cold mint green tea. Stir and serve.

Sweet Snacks

Strawberry Parfait – Filling - Ingredients: ½ cup Strawberries; 1 cup Cashews (soaked for 2 hrs & drained); 5 Dates; ¼ cup Coconut Oil; 1 tsp. of Vanilla extract; 1 tbsp. of Lime juice; 3-4 tbsp. of Water; a pinch of Celtic Sea or Himalayan Pink Salt. Parfait - Ingredients: 1 cup of Strawberries; ½ cup of Pears; ¼ cup of Shredded Coconut. Method: Blend all the filling ingredients in a blender until creamy and transfer this creamy mixture into a zip lock bag and set aside. Take two dessert glass cups, place the parfait ingredients on the bottom of these cups. Then cut a small opening on one edge of the zip lock filling bag and fill each cup with the creamy mix on the fruit layer. Garnish it with a strawberry on the top of each cup and refrigerate for an hour, then serve chill.

Savoury Snacks

Garlic Naan – Ingredients: (2 slices): 2 strips of Coconut Meat; 3/4 cup of Brown Onion (water squeezed out); 2 tbsp. of Coconut Water (sweeter) or just 2 tbsp. of Water (less sweet). Toppings - Ingredients: ¼ cup Spring Onions (minced); 2 Cloves of Garlic (minced); a few tablespoons of Olive Oil; 1 tsp. Fresh Parsley; ¼ tsp. Thyme Leaves; ¼ tsp. Fresh Red Chilli; a pinch of Celtic Sea or Himalayan Pink Salt and Cayenne Pepper. Method: Put the coconut meat in the blender with the 2 tbsp. of water and ¾ cup of the onion; blend all these ingredients until smooth. Take the dehydrator sheet and lightly drizzle olive oil on it. Pour the naan mix from the blender onto the sheet and spread it out with a spatula. Drizzle a little bit of olive oil all over the flat mix and sprinkle all the toppings (spring onions, garlic, parsley, thyme, salt & pepper) on the top. Then, just slide this sheet on the dehydrator tray. Dehydrate at less than 114 °F for 2 ½ hrs, afterwards, flip it over and dehydrate for another 2 ½ hrs. Naan is ready when completely dry.

Buckwheat Crackers – Ingredients: 3 cups Buckwheat Groats (soaked for at least 2 hrs, rinsed); 1 cup Carrot, Onion or/and Zucchini (chopped); 1tsp Olive Oil; ¼ cup Nut Butter. Method: To the blender, in order add: Carrot, Onion or/and Zucchini; Olive Oil; Buckwheat Groats. Blend these ingredients until smooth. Pour the blended mix onto a dehydrator sheet and spread it out evenly to the desired thickness. Top with your favourite toppings: a drizzle of Olive Oil; Sliced Onions; Sesame Seeds; Spices; Salt & Pepper. Dehydrate this till top is firm, about 4 hrs. Flip onto a mesh sheet and dehydrate for another 12 hrs until crunchy.

Non - Fermented Cashew Cheese – Ingredients: 2 cups Cashews (soaked for 2 hrs); Juice of 1 Lemon; 1 tsp Salt or 1 Celery Stalk; ½ Onion; ¼ cup Filtered Water; 3 tbsp Olive Oil; 2 tbsp Balsamic Vinegar; 2 tbsp Apple Cider Vinegar; 2 tbsp Nutritional Yeast; Salt & Pepper to taste. Method: Place all these ingredients in the blender and blend until thick & creamy. Let it set in the fridge for at least 2 hrs.

Fermented Macadamia Cheese – Ingredients: 2 cups Cashews (soaked for 8hrs); 1 cup Filtered Water; 1 tsp Probiotics; Pinch of Salt; 2 tsp Nutritional Yeast; 1 tsp Garlic (minced); 2 tsp Onion (minced). Method: Blend Macadamias, Water and Probiotics in a blender until smooth. Place the mixture in a strainer lined with cheesecloth and put a light weight on top to press the liquid out. Leave to culture in a warm place for at least 24 hrs and no longer than 48 hrs. Once culturing is complete process this mixture in the salt, nutritional yeast, onion and garlic mince. The cheese is now ready and can be stored in a sealed container for a few weeks.

Lunch

Chickpea Salad - Ingredients: 3-4 cups of Chickpeas (soaked overnight & sprouted for at least one day); 2 large stems of Celery (diced); 3 Spring Onions; 1 or 2 tsp. of Raw Mustard Powder; ½ cup of Walnuts (chopped); 1 Sweet Red Apple (chopped); Fresh Dill, Rosemary, Thyme (minced); a little bit of the Dry Herbs & Spices that you like; a pinch of Celtic Sea or Himalayan Pink Salt and Cayenne Pepper; 1 cup of Raw Vegan Mayonnaise (see the recipe in the sauces section); ½ cup of grapes or dates (diced); 1 tbsp. of Lemon Juice; ½ Avocado (diced); 2 or 3 Romaine Lettuce Leaves. Method: Strain the chickpeas and put them in a mixing bowl. Mash the chickpeas with a fork (optional). Add the celery, spring onions, raw mustard powder, walnuts, apple, herbs & spices, salt & pepper to the chickpeas, and mix everything well with the Mayonnaise. Sprinkle the grapes/dates over this mix. Add the lemon juice and avocado. Put the lettuce on a platter and scoop some of the chickpea mix onto them and ready to serve.

Dinner

Burger Patty with Greens – Ingredients: 1 cup of Sunflower Seeds (soaked for an hour and drained); ½ cup of Carrot (chopped); ½ tsp. Beet (chopped); ½ cup Almonds (soaked for an hour and drained); 1 tsp. Braggs Liquid Aminos; 1 tsp. Olive Oil; 1 ½ tsp. Parsley (finely minced); ½ tsp. of Paprika; ¼ tsp. of Chipotle powder; a pinch of Celtic Sea or Himalayan Pink Salt and Cayenne Pepper. Method: Put the first four ingredients in the food processor until well blended. Move this mix to a bowl, then stir in the remaining ingredients except for paprika and chipotle powder. Shape this mix like a patty and then sprinkle the remaining spices over it. Drizzle a little olive oil over the patty and dehydrate on mesh sheet at 118°F for 3 hrs. A good side dish of Greens could be raw green vegetables of your choice (fresh arugula, watercress…) with a simple dressing like olive oil and lemon juice.