Raw From the Garden

Raw From the Garden Raw From the Garden was inspired by the pioneering vegan raw food restaurant called Back to the Garden located in Middletown California.

Raw versus Cooked Foods-----------------------------------------Raw foods protect the nutrients that are most vulnerable...
03/25/2026

Raw versus Cooked Foods
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Raw foods protect the nutrients that are most vulnerable to heat, especially vitamin C, folate, enzymes and delicate polyphenols.

Furthermore, B vitamins are water-soluble and highly sensitive to heat and cooking methods. Raw vegetables retain the highest levels of B-complex vitamins—especially folate (B9), thiamine (B1) and riboflavin (B2)—while boiling and prolonged heat exposure cause significant losses.

Cooking doesn’t destroy everything, but it does reduce many of the compounds that make fresh fruits and vegetables so powerful. Although some antioxidants become more available when heated, raw foods consistently deliver the highest levels of heat‑sensitive vitamins and living phytonutrients.

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4252421/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5302259/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723310/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452247/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4315380/










Kale smoothies are a super nutritious raw vegan game-changer 😋! Here are some tasty combos:1. *Berry Bliss*:- 2 cups kal...
02/22/2026

Kale smoothies are a super nutritious raw vegan game-changer 😋! Here are some tasty combos:

1. *Berry Bliss*:
- 2 cups kale
- 1 cup mixed berries
- 1/2 banana
- 1/2 cup water
- 1 tablespoon almonds
- 1 tablespoon chia seeds

2. *Tropical Green*:
- 2 cups kale
- 1 cup pineapple
- 1/2 cup water from young coconut
- 1 tablespoon h**p seed
- 1 tablespoon shredded coconut

3. *Citrus Refresher*:
- 2 cups kale
- 1 cup fresh squeezed orange juice
- 1/2 grapefruit
- 1/2 cup water
- 1 tablespoon almonds
- Ice cubes (optional)

4. *Green Goddess*:
- 2 cups kale
- 1 cup green grapes
- 1/2 avocado
- 1 date
- 1 cup coconut water from young coconut

5. *Spicy Mango*:
- 2 cups kale
- 1 cup mango
- 1/2 cup pineapple
- 1/4 teaspoon raw ginger
- Ice cubes (optional)

Blend your favorite combo and enjoy! What's your go-to kale smoothie recipe?

Here’s a tasty cashew herb dip recipe designed to accompany a vibrant, enzyme-rich raw vegan veggie board! 🥒 Raw Vegan C...
02/14/2026

Here’s a tasty cashew herb dip recipe designed to accompany a vibrant, enzyme-rich raw vegan veggie board!

🥒 Raw Vegan Cashew Herb Dip & Veggie Board

🌿 Ingredients

Cashew Herb Cream
- 1 cup raw cashews (soaked 2–4 hours, drained)
- 1 small garlic clove
- 2 tbsp fresh lemon juice
- ¼ cup filtered water (adjust for texture)
- ¼ cup fresh basil leaves
- 2 tbsp fresh parsley
- ½ tsp sea salt
- Freshly ground black pepper
- Optional: 1 tbsp nutritional yeast (adds depth, not raw), or 1 tsp raw miso for umami flavor

Veggie Board
- 1–2 heirloom tomatoes, sliced
- 1 cucumber, peeled into ribbons
- Fresh basil leaves
- 2 lemon wedges
- 2 tbsp sprouted sunflower seeds

🌀 Instructions

1. Make the Cashew Herb Cream
1. In a high-speed blender, combine soaked cashews, garlic, lemon juice, water, basil, parsley, salt, and pepper.
2. Blend until completely smooth and creamy.
3. Adjust thickness with a splash more water if needed. Taste and tweak seasoning.

2. Assemble the Veggie Board
1. On a wooden board or plate, fan out tomato slices and cucumber ribbons.
2. Spoon the cashew herb cream into a small bowl and place it at the center.
3. Scatter fresh basil leaves and sprouted sunflower seeds across the veggies.
4. Add lemon wedges for brightness and visual contrast.

✨ Serving Tips
- Serve immediately for best texture and flavor.
- Pair with raw crackers or dehydrated Essene bread.
- Add spiralized zucchini or carrot ribbons for more variety.

Enjoy! 😊

🌿 Raw Vegan Mustard Greens Glow Bowl🌿Here's a spicy‑fresh, nutrient‑packed raw and totally plant‑powered dish. Mustard g...
12/08/2025

🌿 Raw Vegan Mustard Greens Glow Bowl🌿
Here's a spicy‑fresh, nutrient‑packed raw and totally plant‑powered dish. Mustard greens bring the heat, avocado brings the creaminess, and the tangy lemon‑cashew dressing ties it all together. 100% raw, 100% vibrant.

🥗 Ingredients (Raw & Vegan)

Base
- 3 cups fresh mustard greens, torn into bite‑size pieces
- 1 carrot, shaved into ribbons
- 1 ripe avocado, cubed
- 2 tbsp hulled raw h**p seeds
- Fresh cracked black pepper (optional)

Creamy Lemon‑Cashew Dressing
- ½ cup raw cashews (soaked 1–2 hours)
- 2 tbsp lemon juice
- 1 tbsp raw apple cider vinegar
- 1 pitted date
- 1 small garlic clove (optional)
- ¼ tsp sea salt
- 3–4 tbsp water (to thin)

🥣 Instructions

1. Make the dressing
Blend soaked cashews, lemon juice, vinegar, sweetener, salt, and water until silky smooth. Adjust thickness to your liking.

2. Assemble the bowl
Spread mustard greens in a wide bowl. Add carrot ribbons and avocado cubes. Sprinkle pine nuts over the top.

3. Dress & finish
Drizzle generously with the cashew‑lemon dressing. Add cracked black pepper if you want a little extra bite.

4. Serve immediately
Mustard greens have a natural spicy kick — the creamy dressing balances it beautifully.

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Middletown, CA
95461

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