How To Get Started With A Raw Food Diet

Starting a Raw Food Diet

Getting started with a raw food diet isn’t really too difficult but it does take some planning to be effective. For some people who like simple meal choices there really isn’t a lot of preparation involved, while for others who may like to prepare meals there is more. Preparation method is a personal choice.

Before You Begin

When you first start a raw food diet or any dietary change there are some things you should be aware of before you do. First and foremost, you should talk to your doctor or nutritional advisor for guidance. The initial switch to a raw food diet will cause your body to go through changes and some of those changes could impact your overall health.

The sudden change from a cooked diet to an uncooked diet can possibly shock your body, especially your digestive system. If you have been eating cooked foods for years then your body has become accustomed to processing those types of foods. A general rule of thumb for beginners is to start out gradually, perhaps eating only one raw meal a day, and slowly working your way toward eating raw for each meal.

What to Expect

A raw diet consists of 70% to 90% raw foods. Eating raw foods will actually cleanse the body of toxins and your digestion will improve. Some possible cleansing side effects as your body adapts to this new raw food diet are headaches and nausea, as well as a mild depression. This is the case for any cleansing diet and these are only symptoms of your body making adjustments. If these symptoms persist over a long period of time you should talk to your doctor or nutritionist.

Planning Your Meals

An important part of raw food dieting is how you plan your meals. This is especially important when you begin the raw foods diet because your body will be craving the foods that you have been used to as you change your dieting habits. Some good examples of these craving are sugar and salts because our body doesn’t make these on its own but needs to get them from foods. Many raw fruits and vegetables have natural salts and sugars in them. You need learn to monitor your body’s changes and adjust your dieting plan accordingly.

If you find it difficult to accommodate your body’s needs with the raw foods in your diet plan you might want to consider adding dietary supplements to your diet. Some of the more common dietary supplements for people on a raw food diet are B-12 vitamins and aloe vera gel and there are many more supplements available at your local health food store. It is important for you, as you create your raw diet plan, to research raw dieting options. The purpose behind a raw diet is to improve your health, not make it worse.

Other Considerations

Another important point about the raw food diet is not to mix raw food meals with cooked meals. The reason for this is that cooked foods, when mixed with a raw diet, will neutralize many of enzymes and nutrients in the raw food. This will basically defeat the whole purpose of being on a raw diet. Also, mixing these two types of diets can actually make your digestive system work harder, again defeating the purpose of the raw food diet.

As you make progress and become successful with your raw food diet don’t be afraid to try eating your raw foods in different ways. Some people on raw food diets prefer eating their foods in their natural state and don’t cut or blend. On the other hand, there are some who slice, dice, chop, and even blend their raw foods. It’s all pretty much a matter of personal preference, as neither way diminishes they nutritional value of the food.

Raw Food Resources

There are many great resources available for information and recipes for the raw food diet. Here are a few:

Happy Healthy Raw eBook

The Raw Chef


The Amazing Avocado a Healthy Choice

Avocado Uses and Health Benefits

Learn How To Prepare an Avocado Here!

Avocado Facts:

  • The avocado is part of the berry family.
  • Botanical name – Persea Americana
  • Also known as: Alligator pear, vegetable butter, butter pear
  • There are over 80 varieties of avocados.
  • 90% of US avocados are grown in California

Why are avocados so healthy?

  • High in fiber, essential vitamins and minerals
  • Lots of potassium, twice the amount of a banana.
  • They have very little sodium and are low in fructose
  • Provides good monounsaturated fats
  • Helps to maintain good cholesterol levels
  • Lowers risk of heart disease
  • Helps you absorb fat soluble nutrients

Let us know if you like the Avocados as much as we do! Leave your comments below.


Raw Golden Beet Salad

Raw Beets

When people think of beets, they think pickled or cooked beets at least that is what comes to my mind, but like carrots, beets can be eaten raw and this raw beet salad is delicious!

Not only are raw beets packed with nutrition, they are crunchy and sweet too! So sweet, in fact, that they will need a strongly acidic dressing for balance like the one in the recipe that follows.

Get Raw Food Recipes

I will include some variations that you can make to this scrumptious salad also.  If you’re anything like me and never seem to grab all the ingredients even when you shop for a specific recipe then this is a wonderfully easy salad. The great thing about this salad is that it has very basic items that we normally have around the kitchen. Don’t be afraid to throw in things that you enjoy as substitutes.

The cabbage beet and orange is one of my favorite versions of this salad and that can be made with a variety of different cabbages and if you don’t have an orange you can substitute a kiwi or clementines – you know, just have fun with it!

Raw Golden Beet Salad
  • 1 to 11/2 pounds beets, (golden or red) preferably small
  • ½ red onion
  • Salt and freshly ground black pepper
  • 2 teaspoons Dijon mustard, or to taste
  • 1 tablespoon extra virgin olive oil
  • 2 tablespoons sherry or other good strong vinegar
  • 1 sprig fresh tarragon, minced, if available
  • ¼ cup chopped parsley leaves
  1. Peel the beets and onion. Use a grater or spiral slicer and grate/slice onion and beets then combine. (You can use a food processor but take care not to break the food down to mush.) Scrape into a bowl.
  2. Toss with the salt, pepper, mustard, oil and vinegar. Taste and adjust the seasoning. Toss in the herbs and serve.

This salad is great with any favorite summer BBQ  foods. It is so quick and easy and can be made up the day or night before. The best thing about this salad is its crunchiness!

Beet Salad Variations

Below are a few variations so enjoy !

Raw Beet Salad with Carrot and Ginger: Beets and ginger are killer together: Use equal parts beet and carrot. Shred the beets and carrots or be fancy with a spiral slicer, add a tablespoon of  peeled, minced ginger to the mix; omit the tarragon. Substitute peanut for olive oil, lime juice for the vinegar, and cilantro for parsley. this makes a great Cinco De Mayo dish!!!

Raw Beet Cabbage & Orange Salad: This is a beautiful looking salad. Use equal parts beet and cabbage, depending on the servings that you need. Shred  beets  and onion (you can substitute a shallot)  as directed; shred the cabbage by hand or you can get the food processor out again. Honestly sometimes I think the food processor adds time to the recipe I mean cabbage is fairly easily shred with a knife.  Peal an orange and chop roughly, retain the juice and add to the dressing above.

Yogurt Dressing For Your Raw Beet Salad:  Very Creamy and makes it a mellow side dish and nice to pair with spicy foods: Replace the olive oil and one of the tablespoons of vinegar with 2 tablespoons plain yogurt, preferably whole-milk. The Greek yogurts are super for this!

You really don’t need special kitchen tools for this but I have recently acquired a spiral slicer and boy does it make it fun! Food processors are loud and require power this little slicer is easy to clean and a blast to use because of the cool textures you get with it. Incorporating more raw foods into your diet doesn’t have to be boring that is for sure!

Get More Raw Food Recipe Ideas Here

We would love to hear your thoughts on raw food recipes. Please leave your comments below.

Coconut, Lime and Raspberry Smoothie

Happy Healthy Smoothie Recipe

The healthy smoothie recipe below combines all the healing benefits of coconut by using all forms of coconut!

Avocado adds those good for you fats and makes it all creamy and thick.

Raspberries have the antioxidants, scientific studies show that these compounds in the berries have health benefits against aging, cancer inflammation and neuro-degenerative diseases.

Lime is packed with potassium like a banana without the calories, putting the lime in the coconut and eating it all up never tasted better!

This drink is super for people that need to up their brain function and especially if candida is an issue you’re dealing with.

Coconut, Lime and Raspberry Smoothie
  • Ingredients:
  • 1 cup of raspberries
  • 1 cup of coconut milk
  • 1 cup of coconut water (from a young coconut)
  • 1 cup of coconut meat (from a young coconut)
  • 1 tbsp of coconut oil
  • ½ small avocado
  • ½ fresh squeezed lime
  • Sweetener * (drink can be tart tasting)
  1. Place raspberries, coconut meat, avocado in the blender. Poor coconut milk, water and lime juice in. Add coconut oil and sweetener. When you add your choice of sweetener keep it in a low glycemic value especially if you are dealing with candida. Blend and taste. Adjust if needed, adding more avocado and coconut meat will make it thicker and pudding like.

Tools: Blender

Enjoy: This makes a great start to your morning, sometimes I will make it thick and mix in nuts or granola for spoon and bowl enjoyment.

* When you add your choice of sweetener keep it in a low glycemic value especially if you are dealing with candida. Stevia can be a good choice, or you can keep more in the line of using the whole coconut and use coconut palm sugar. We have recently discovered Xylitol and love the taste with no strange aftertaste to it.

Super Hero Power Snack

Happy Healthy Living Power Snack

This is a great snack with some wonderfully healthy benefits.

Grapefruit Power Snack


  • 1 large grapefruit
  • 2 tablespoons chia seeds
  • 1 tablespoon coconut sugar (you can use other sweeteners, this just resonates with me)
  • 1 pinch of sea salt Read more

Raw Fettuccine Recipe

Raw Foods Pasta – The Healthy Pasta Alternative

I recently prepared a raw foods pasta dish in the form of fettuccine. I know, pasta must be cooked you say, well this isn’t traditional pasta. This is zucchini squash sliced into ribbons that we are calling raw pasta.

I love my pasta and it is not something that I am completely giving up. One of the things that I like about this raw foods pasta however, is the feel and the look of it, long noodles and creamy sauce. This raw food dish gives me that look and feel. No, it’s not warm, it’s more like a salad but this recipe is delicious.

I got this recipe from the free e-book buy the raw chef Russell James.

We had to go buy a new kitchen appliance for this one as we are not hard core raw foodies yet. The piece of equipment that we bought was a spiral slicer. The first one was not good, you get what you pay for is most often the case, but the trade up works great!

This is the spiral slicer that we purchased. See our review here!

spiral raw foods slicer

What You Need

Here are the few items that you need to make this simple raw foods pasta recipe.

Raw Fettuccine Recipe
  • 2 medium zucchini
  • 1 red bell pepper
  • ¼ small red onion or shallot
  • ½ cup cashews (soak for 20 minutes)
  • ¼ cup water
  • 2 tbs olive oil
  • 2 green onions
  • 2 tsp fresh tarragon
  • 1 tbs lemon juice
  • ½ tsp salt
  1. Create the raw noodles - First slice the zucchini into strips with a mandoline slicer with a large julienne attachment or do spiral slices like we did. You can also make into ribbons with a good quality peeler. Cut the red pepper and red onion into thin strips. Place the zucchini onion and pepper into a bowl and set aside
  2. Make the cream sauce - Blend the cashews, water, olive oil, green onions, tarragon, lemon juice and salt in a blender until smooth.
  3. Mix it up - Add half of the cream sauce to the noodle mixture and mix it through the noodles. You can use the other half as a salad dressing or dip. Stores in the fridge for up to 3 days.



We used half a red pepper as the whole pepper was too much for our taste.

You Can Get The Free E-Book Here!

This is a simple raw foods pasta recipe that we will make again for our personal raw food diet. We would love to hear your comments and suggestions about this recipe or anything else that contributes to your happy healthy living.


How To Make Raw Tortillas

Raw Tortillas

We are just beginning our education about a raw foods diet. The dehydrator that we got for the holidays is going to come in handy for this new exploration of ours. We are excited about sharing our new discoveries and love to hear about yours.

We are making green tortillas from this recipe that we found from the Raw Food Diet Inspiration site. We created these raw tortillas from scratch. They are great for making raw vegan quesadillas, a simple veggie wrap or for rolling up enchiladas or burritos.

happy healthy living

This is a great recipe that is fairly quick and easy. Just blend everything together and pour them onto teflex dehydrator sheets or baking quality parchment paper. Don’t make them too thick and you should have some yummy tortillas within a day.


How To Make Raw Tortillas
Recipe type: raw vegan
  • Raw Tortilla Recipes
  • Green Tortillas
  • ½ green pepper or red pepper
  • ½ cup spinach
  • 2 carrots
  • 2 zucchini
  • 1 cup water
  • 2 avocados
  • 2 teaspoons lemon juice
  • 1 celery stick
  • 1 handful of fresh cilantro or parsley
  • 2 green onions
  1. Blend in blender.
  2. Lastly add: 1 1⁄2 cup flax meal (3/4 cup flax seeds ground).

happy healthy living


You can make them into any size tortillas that you like by putting the batter on non-stick dehydrator sheets or parchment paper and dehydrating on 95 to 105 degrees until they are no longer doughy. Make sure to turn them over when one side is done in about 6 to 9 hours.

happy healthy living

Note: If they get to hard put them in a plastic bag and they should soften up.

raw healthy eating

These raw tortillas turned out well for us. We made some delicious wraps with homemade hummus and an great assortment of vegetables and sprouts.

We would love to hear about your recipes or raw food experiences. Please leave your comments below and share this with your friends.


Ginger’s Raw & Almost Raw Pesto

Good Raw Pesto Recipe Sauce

This raw pesto recipe is one of our favorites. Pesto is an Italian sauce traditionally made with crushed garlic, basil, pine nuts, olive oil and Parmesan cheese. There are many variations that have been developed over the years that use different ingredients such as almonds or walnuts instead of pine nuts, arugula or parsley to replace or add to the basil and a combination of cheeses.

raw pesto recipe


The original preparation method is crushing with a mortar and wooden pestle and the name pesto comes from the Italian word pestare, which means to pound or crush.

We like to experiment in the kitchen and we found a pesto that we really like. This version uses pumpkin seeds instead of pine nuts and a white cheddar cheese to replace the Parmesan.

pumpkin seeds pesto


We have been altering our diet a bit lately to incorporate more raw foods and there is a variation added to make this a raw vegan dish and a link at the bottom of this article to the Raw Chef’s site where you can find some great recipes and information about a raw food diet.

Ginger’s Raw & Almost Raw Pesto
  • 3 table spoons raw pumpkin seeds
  • ½ cup cold pressed organic olive oil
  • Shredded sharp white cheddar cheese (3/4 loosely packed cup )
  • ½ teaspoon sun dried sea salt
  • ¼ teaspoon pepper
  • 1 clove minced garlic
  1. Blend all up in a blender, add extra oil if needed for a smooth consistency.


Serve over spaghetti squash or zucchini spirals.

Raw Vegan Version: Substitute macadamia nut cheese.

The master of nut cheese is Russell James and you can find his info and lots of free recipes at

Raw Foods Diet – Your Personal Raw Law

Eating a raw foods diet means consuming plant based foods uncooked.

Eating a raw foods diet that include fruits, vegetables, seeds, nuts and greens insures that the all the enzymes are intact. Heating these plant based foods above 118 degrees Fahrenheit or 48 degrees Celsius destroys all the enzymes, 50% proteins and some vitamins and minerals.

Choosing the raw law is something very personal. It is a personal law you gently impose on your own self, no one else.

raw foods diet

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