Raw From the Garden

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/

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?

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! 😊

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.

10/17/2025

Tteokbokki (떡볶이) is a beloved Korean street food made from chewy rice cakes called tteok, typically stir-fried in a spicy, slightly sweet red sauce made with gochujang (Korean chili paste).

Here's a creative take on raw vegan tteokbokki, inspired by the original's chewy texture and spicy-sweet sauce, but reimagined with raw, whole plant ingredients and no cooking required:

RAW VEGAN TTEOKBOKKI

Ingredients:
____________

* Veggie "Rice Cakes" (Chewy Base)

Use one of these to mimic the chewy texture:
Daikon radish: peeled and sliced into thick cylinders or half-moons
Jicama sticks: for a crisp, neutral base
Zucchini or kohlrabi: spiralized or sliced into thick rounds

* Raw Gochujang-Inspired Sauce
Blend the following until smooth:
1/2 cup sun-dried tomatoes (soaked)
1 tbsp miso paste (unpasteurized)
1 tbsp raw date paste or raw agave
1 tsp raw apple cider vinegar
1 tsp chili flakes or fresh red chili (adjust to taste)
1/2 tsp garlic powder
Optional: 1 tsp raw sesame seeds or tahini for richness

* Add-ins & Garnish
Julienned carrots, green onions, and red bell pepper
Raw mushrooms (thinly sliced and marinated in nama shoyu)
Garnish with sesame seeds, microgreens, or nori strips

Assembly:
___________

(1) Let the veggie "rice cakes" marinate in raw lemon juice and a pinch of sea salt for 30–60 minutes to soften slightly.
(2) Toss them and the add-ins you selected in the sauce.
(3) Let the dish sit for 10–15 minutes to absorb flavor. Serve chilled or at room temperature.

08/10/2025

Hey here's a vibrant and nourishing raw vegan dish that’s cosmic in color and deeply satisfying in flavor. We call it the 'Galactic Spiral Salad with Starseed Citrus Dressing'! 😊

This healthy dish is a visual and sensory celebration—perfect for a starlit dinner or a light, energizing lunch.

🥗 Ingredients

For the Salad:
- 1 zucchini, spiralized
- 1 beet, spiralized or julienned
- 1 carrot, spiralized
- ½ red cabbage, finely shredded
- 1 cup microgreens (sunflower, radish, or pea shoots)
- ¼ cup pomegranate seeds
- 2 tbsp raw h**p seeds
- Edible flowers (like nasturtium or borage) for garnish

For the Starseed Citrus Dressing:
- Juice of 1 orange
- Juice of ½ lemon
- 1 tbsp tahini
- 1 tsp date syrup
- ½ tsp grated ginger
- Pinch of Himalayan pink salt
- Optional: 1 tsp spirulina or blue-green algae powder for cosmic color

🌀 Instructions
1. Spiralize or shred all veggies and arrange them in a swirling pattern on a plate or bowl.
2. Whisk or blend together all dressing ingredients until smooth and creamy.
3. Drizzle dressing over the salad in a spiral motion.
4. Sprinkle h**p seeds, pomegranate, and edible flowers on top.
5. Serve chilled, ideally under starlight 😊

Please share if you like this! 😊 ❤️

08/04/2025

Here's a luscious raw vegan vanilla nice cream recipe that's low in saturated fat, naturally sweetened, and made entirely from whole, uncooked plant ingredients:

Raw Vegan Vanilla Nice Cream (Low Saturated Fat)

Ingredients:
- 2 ripe bananas, frozen in chunks
- 1 cup zucchini, peeled and frozen (adds creaminess without fat)
- 6–8 Medjool dates, soaked for 10 minutes
- 1 tsp raw vanilla bean or extract
- Pinch of Himalayan salt
- Optional:
- 1 tbsp raw nut butter (adds richness with minimal saturated fat)
- 1 tbsp lucuma powder (for caramel-like sweetness and depth)

Instructions:
1. Blend all ingredients in a high-speed blender or food processor until smooth and creamy.
Use a tamper or pause to scrape down sides as needed.
2. Serve immediately as soft-serve, or freeze for 1–2 hours for a firmer scoopable texture.
3. Top with raw cacao nibs, berries, or chopped nuts if desired.

Nutritional Highlights:
- 100% raw and vegan
- Low saturated fat (no coconut, no oils)
- Whole food sweeteners (dates and bananas)
- Zucchini adds volume and creaminess with minimal calories
- Bananas provide natural sweetness and a silky texture.

04/12/2025

Hey this "Raw Tropical Oceanic Delight" dish is a refreshing and flavorful celebration of tropical flavors, with the creamy coconut meat and sweet pineapple and mango balanced by the tangy lime juice and spicy ginger with the spirulina powder adding a subtle oceanic flavor and green color! Enjoy! :)

Ingredients:
- 2 c. young coconut meat
- 1 c. chopped pineapple
- 1 c. chopped mango
- 1/2 c. chopped cilantro
- 1/4 c. chopped scallions
- 2 tbsp fresh lime juice
- 1 tsp grated ginger
- 1/2 tsp spirulina powder (optional)
- Salt and pepper to taste

Directions:
(1) In a large bowl, combine coconut meat, pineapple, mango, cilantro, and scallions.
(2) In a small bowl, whisk together lime juice and ginger.
(3) Pour the lime-ginger dressing over the coconut mixture and toss to combine.
(4) If using spirulina powder, sprinkle over the top and toss again.
(5) Season with salt and pepper to taste.
(6) Serve immediately, garnished with additional cilantro and scallions if desired. Serves 4-6 people.

03/26/2025

This "Raw Vegan "Saffron Crème Brûlée" with Turmeric-Ginger Tuile and Pistachio Crunch" dessert recipe combines the subtle earthiness of saffron with the warmth of turmeric and ginger, while the Pistachio Crunch adds a satisfying crunchy texture to the recipe. Enjoy Raw From the Garden !

INGREDIENTS
For the Saffron Crème Brûlée:
1 cup soaked and blended Irish moss
1/2 cup coconut water
1/4 cup freshly squeezed orange juice
1/4 cup dates, soaked and blended
1/2 teaspoon saffron threads, soaked in 1 tablespoon coconut water
1/4 teaspoon vanilla bean powder

For the Turmeric-Ginger Tuile:
1 cup dried pineapple, blended into a flour
1/2 cup coconut flakes
1/4 cup dates, soaked and blended
1/2 teaspoon turmeric powder
1/4 teaspoon ginger powder

For the Pistachio Crunch:
1 cup pistachios, soaked and chopped
1/4 cup dates, soaked and blended

INSTRUCTIONS
(1) Saffron Crème Brûlée: Blend all ingredients until smooth. Pour into individual serving cups. Refrigerate for at least 4 hours.
(2) Turmeric-Ginger Tuile: Blend all ingredients until well combined. Spread onto a dehydrator sheet. Dehydrate at 105°F (40°C) for 4-5 hours or until crispy. Break into pieces.
(3) Pistachio Crunch: Blend dates and pistachios until well combined. Spread onto a dehydrator sheet. Dehydrate at 105°F (40°C) for 2-3 hours or until crispy. Chop into pieces.
(4) Assembly: Top each Saffron Crème Brûlée with a piece of Turmeric-Ginger Tuile and sprinkle with Pistachio Crunch.

03/16/2025

Here's a delicious and easy recipe for raw vegan brownies for our loyal !

07/31/2024

Enjoy! :)

This sprouted chickpea and avocado salad combines perfectly with dehydrated Essene breads or flax crackers for a quick, easy, nutritious and satisfying lunch.