Recipes

Raw Vegan Chocolate Doughnuts

A soft, dense, banana-based raw doughnut with a dark chocolate glaze. Think banana bread with a thick chocolate coating. Very ripe bananas are the base, and the doughnuts are dehydrated until lightly firm.

Makes: about 9 to 10 doughnuts, or one large one.

You will need

• Food processor or high-speed blender
• Mixing bowl and spatula
• Kitchen scale (recommended)
• Dehydrator with non-stick sheets
• Small heatproof bowl and a larger bowl for a water bath

Ingredients

Doughnut base

• 360 g very ripe bananas (about 6 to 8 medium, peeled)
• 120 g almond flour
• 50 g coconut flour
• 40 g desiccated coconut
• 24 g ground flaxseed
• 6 g psyllium husk powder
• 2 g vanilla extract or powder
• 2 g sea salt
• 2 g cinnamon powder

Chocolate glaze

• 20 g raw cacao powder
• 60 g melted coconut oil
• 45 g raw syrup of choice (agave, coconut nectar, date syrup or maple syrup)

Method

1. Prepare the banana base. Blend the peeled ripe bananas in a food processor until completely smooth.
2. Make the dough. Add the almond flour, coconut flour, desiccated coconut, ground flaxseed, psyllium, vanilla, salt and cinnamon. Mix until a thick dough forms. It should look and taste like cookie dough.
3. Rest the dough. Leave it in the processor for 10 minutes so the coconut flour and psyllium absorb moisture and the dough firms up.
4. Shape. Divide the dough into 9 to 10 portions. Roll each into a ball, then flatten into a disc. Press a finger through the centre, twist to widen the hole, then flip and refine the shape.
5. Set the shapes. Rest the doughnuts on parchment or a wooden board for about 20 minutes until they firm up further.
6. Dehydrate. Place on dehydrator trays lined with non-stick sheets. Dehydrate at 45°C (113°F) for 1½ to 2 hours, flipping halfway. They should be slightly firm outside and still soft and cake-like inside.
7. Make the glaze. Place the coconut oil in a small heatproof bowl over a larger bowl of freshly boiled water. When almost fully melted, remove it from the water. Stir in the cacao and syrup until smooth and glossy.
8. Glaze. Dip or drizzle the glaze over the doughnuts and let it set for 10 to 15 minutes.
9. Top (optional). Desiccated coconut, chopped almonds, pistachios or hazelnuts, cacao nibs, crushed freeze-dried raspberries or a light dusting of cacao.

Tips

• Indirect heat melts the coconut oil without overheating it, which keeps the glaze raw and silky.
• For a thicker, frosting-style glaze, add 2 to 3 g extra cacao powder.
• For a shinier drizzle, add 3 to 5 g extra syrup.
• Cacao powder is a useful source of iron.
• Two doughnuts a day is plenty, they are rich!

Ruby Citrus Fire Juice

A raw vegan citrus juice with oranges, red grapes, apple and fresh ginger. Lovely to start the day, with vitamin C, antioxidants and natural sugars for energy. It's hydrating too.

Serves: 1

Ingredients

• 3 large oranges, peeled
• 1 beetroot
• 1 Pink Lady apple (use 2 apples for a sweeter juice)
• 3-inch piece of ginger
• 22 red grapes

Method

1. Prepare. Wash all the produce thoroughly and peel the oranges.
2. Juice. Add the oranges, beetroot, apple, ginger and grapes to the juicer and juice until smooth and well combined.
3. Serve. Pour into a glass over ice and drink immediately for the best freshness.

Tips

• For a less sweet juice, use one fewer orange or leave out the apple.
• Drink it right away, or keep it in a sealed jar in the fridge for up to 48 hours.
• Lovely as a light breakfast or a mid-afternoon pick-me-up.

Zucchini Noodles with Creamy Melon Seed Sauce

A fully raw, hydrating meal that uses melon seeds you'd normally throw away. The seeds make a rich, savoury, slightly nutty sauce, a little like a raw vegan alfredo. Spinach and walnuts add earthiness and crunch.

Serves: 1 to 2

Ingredients

Noodles and add-ins

• 2 medium zucchinis, spiralised
• 1 cup fresh spinach, chopped
• 1 small handful raw walnuts, chopped

Creamy melon seed sauce

• ½ the melon seeds from 1 whole honeydew melon, rinsed and partly dried
• 1 small garlic clove
• 1 tsp black pepper
• 1 tsp dried chives
• 1 tsp mixed herbs
• 1 tsp ground onion powder
• 1 tsp chilli flakes (optional, for gentle heat)
• Sea salt, to taste
• ¼ to ½ cup filtered water (adjust for thickness)

Method

1. Prepare the noodles. Spiralise the zucchinis and put them in a large bowl.
2. Make the sauce. Blend the melon seeds, garlic, pepper, chives, chilli flakes, salt, herbs, onion powder and water until smooth and creamy. Start with ¼ cup of water and add more gradually for a thinner sauce.
3. Assemble. Pour the sauce over the noodles and toss to coat. Add the spinach and walnuts and mix gently.
4. Serve. Plate up and top with extra herbs or a few crushed walnuts.

Optional extras

• Lemon juice or apple cider vinegar for a tangier sauce
• Cherry tomatoes or grated carrot for colour and crunch
• Hemp seeds or chopped almonds for extra protein

Tips

• Leftovers keep in the fridge for up to 2 days.
• The sauce also works as a dip for vegetable sticks or as a salad dressing.

Spicy Sweet Potato & Plantain Soup

A raw vegan soup that is creamy and naturally sweet, with a mild chilli kick. It's quick to make, and it feels warm without heating, so it's perfect for raw winter meals.

Ingredients

Base

• Juice of 2 small sweet potatoes or 1 large sweet potato
• Juice of 2 to 3 carrots (juicing softens the vegetables, you can skip it with a very powerful blender)
• 1 large ripe plantain
• 1 celery stalk
• 1 spring onion
• 2 to 3 garlic cloves
• ¼ small red onion
• 2 tbsp ground flaxseeds
• 1 cup water or coconut water

Seasonings

• 1 tsp chilli or Scotch bonnet powder (optional)
• 1 tsp ground coriander, or a small handful of fresh coriander
• 1 tsp paprika
• ½ tsp sea salt, adjusted to taste

Garnish

• 1 to 2 tbsp pumpkin seeds
• A small handful of chopped parsley

Method

1. Juice the sweet potatoes and carrots, keeping both the juice and the pulp.
2. Add the juice and pulp to a blender with the plantain, celery, spring onion, red onion, garlic, flaxseeds, seasonings and water or coconut water.
3. Blend until completely smooth. Taste and adjust the salt or spices.
4. Pour into a bowl, top with pumpkin seeds and parsley, and serve straight away.

Tips

• The plantain must be ripe, mostly black on the outside, or it won't blend smoothly or taste sweet.
• Fresh coriander gives a lighter, brighter flavour. Ground coriander is more concentrated and gives a deeper warmth.
• For a thinner soup, add extra water or coconut water.

Zucchini Overnight “Oatless” Porridge

Oats aren't raw, so this breakfast gives you the porridge feel without the heaviness or starchiness of rolled oats. It's filling, naturally sweet and a higher-calorie, energising start to the day.

Ingredients

Base

• 1 courgette (zucchini), grated
• A small handful of sultanas or raisins
• ¼ mango, mashed
• 1 banana, mashed
• 2 tsp chia seeds
• 1 tsp flaxseeds
• 4 Nour dates, chopped
• A few drops of vanilla extract (optional)
• ½ cup water

Topping

• 1 ripe banana, sliced
• 1 handful of cherries, sliced, or other berries
• 1 tbsp raw nut butter of your choice
• 1 tbsp crushed nuts of your choice (optional)

Method

1. In a bowl, combine the grated courgette, mashed banana and mango, chopped dates, sultanas or raisins, chia seeds, flaxseeds, vanilla (if using) and water.
2. Mix thoroughly until well combined.
3. Cover and refrigerate for at least 6 to 8 hours, or overnight, so the chia and flax absorb the liquid and thicken the mixture.
4. To serve, slice the banana and cherries (or other berries) over the porridge.
5. Add the nut butter and, if you like, the crushed nuts for extra crunch.

Tips

• It's very filling, so it suits a nourishing breakfast or a post-workout meal.
• Swap the mango for a soft fruit such as papaya or kiwi, or leave it out.
• Adjust the sweetness with extra dates or sultanas.
• For a more “oaty” texture, use buckwheat groats soaked overnight or oat groats soaked for 24 hours instead.

Spicy Raw Vegan “Bolognese” with Zucchini Spaghetti

I made this the day after craving bolognese. Raw vegan cooking means no cooked-food smells lingering in your clothes and hair, and less washing-up. It's very filling.

Ingredients

Spaghetti

• 2 zucchini (courgettes), spiralised
• ½ lemon, squeezed
• ½ tsp black pepper
• Salt, for draining the noodles

Sauce

• 3 tomatoes
• 7 nour dates (or 3 Medjool dates)
• 2 to 3 sun-dried tomatoes, soaked for 15 minutes
• 1 tbsp ground flaxseed
• 1 small white onion
• 3 garlic cloves
• 1 tsp paprika
• 1 tsp coriander
• 1 tsp dried parsley
• ½ tsp sea salt (or more to taste)
• ½ tsp black pepper
• ½ tsp chili powder (more for extra heat)

“Meatballs”

• Juice pulp from beetroot, carrot or green juice (avoid grapefruit and pineapple)
• 4 tbsp flaxseed
• 1 tsp garlic powder
• 1 tsp cumin powder
• 1 tsp black pepper (or ½ tsp chili powder)
• 1 tsp mild curry powder
• ½ tsp salt (or more to taste)

Garnish

• 1 small handful of basil, finely chopped

Method

1. Prepare the spaghetti. Spiralise the courgettes into thin noodles. Squeeze over the lemon, add the black pepper and set aside in a bowl.
2. Drain the noodles. Just before serving, salt the noodles and leave them in a colander for 10 to 20 minutes so the excess water drains off.
3. Make the sauce. Blend the tomatoes, soaked sun-dried tomatoes, flaxseed, dates, garlic, onion, paprika, coriander, salt, pepper, chili powder and dried parsley until smooth. Taste and adjust.
4. Make the “meatballs”. Combine the juice pulp, flaxseed, garlic powder, cumin, pepper, curry powder and salt. Mix thoroughly and form into small balls.
5. Dehydrate. Place the balls on a dehydrator tray at 40 to 45°C (104 to 113°F) overnight, or for 6 to 8 hours, until firmer.
6. Assemble. Plate the zucchini spaghetti. Toss the “meatballs” in the sauce and spoon over the noodles.
7. Serve. Top with the chopped basil and eat straight away.

Tips

• Dehydrating the balls helps them hold together and gives a more bolognese-like texture.
• Any mild vegetable pulp can replace the juice pulp.
• Adjust the spice to taste.

Raw Vegan Spicy Carrot & Cucumber “Stir Fry”

Bold, savoury-sweet flavour without any cooking. It's light and crunchy, so it's a filling meal that doesn't feel heavy, and it takes only minutes to make.

Ingredients

Vegetables and garnishes

• 2 large carrots, spiralised or cut into julienne strips
• 1 cucumber, spiralised or thinly sliced
• 1 bell pepper, thinly sliced
• 3 to 4 spring onions, chopped
• 1 tsp sesame seeds
• 1 tbsp crushed almonds or walnuts (optional)

Sauce

• ½ tsp chilli flakes or chilli powder
• 1 tbsp coconut aminos
• 1 tsp finely grated ginger
• 2 garlic cloves, finely grated
• Juice of ½ lime
• 1 tsp raw syrup (date, agave or similar)
• Water, added as needed to thin the sauce

Method

1. Cut the carrots and cucumber into julienne strips.
2. Put all the vegetables in a large mixing bowl.
3. In a small bowl, combine the sauce ingredients. For a smooth sauce, blend them instead. Add water a little at a time until the sauce is pourable.
4. Pour the sauce over the vegetables and toss until everything is well coated.
5. Top with sesame seeds, chopped spring onions and the crushed nuts if using.
6. Serve straight away for the freshest taste, or refrigerate for 10 to 15 minutes so the vegetables soften and absorb the sauce.

Tips

• For a heartier portion, add a handful of mangetout and ½ cup of purple cabbage for extra colour and crunch.
• Perfect as a light lunch or a refreshing side.

Creamy Melon Seed Smoothie

A creamy, naturally sweet smoothie that turns melon seeds into a protein boost.

Serves: 1

Ingredients

• 1 to 2 frozen bananas
• 5 to 8 nour dates, or 3 to 4 Medjool dates (pitted)
• 50 g melon seeds
• A small handful of nuts, such as almonds, cashews, hazelnuts or walnuts
• 1½ cups water or coconut water
• A few drops of vanilla extract (optional)

Method

1. Add all the ingredients to a high-speed blender.
2. Blend until very smooth and creamy.
3. Pour into a glass, add ice and drink right away.

Tips

• For extra flavour, add a pinch of cinnamon or nutmeg. They pair well with banana and melon seeds.
• 100 g of melon seeds contains about 28 g of protein, plus healthy fats, magnesium, zinc and iron.
• Watermelon, pumpkin and melon seeds each have roughly 28 to 30 g of protein per 100 g, so any of them works as a protein source.
• Whole seeds are a less processed alternative to protein powders, which can lose fibre, antioxidants and healthy fats during processing.

Vibrant Raw Plantain & Avocado Salad with Peanut Butter Dressing

I assumed I'd have to give up plantain after switching to a raw vegan diet, but it's perfectly good eaten raw. This salad combines sweet ripe plantain, creamy avocado and crunchy vegetables in a spicy, garlicky peanut butter dressing.

Serves: 2

Ingredients

Salad

• 2 ripe plantains, sliced
• 1 avocado, sliced
• 3 tomatoes, chopped
• 4 to 5 spring onions, chopped
• 2 carrots, grated (a julienne peeler gives longer, thicker strands)
• 2 small handfuls of radish, thinly sliced

Dressing

• 2 tablespoons raw peanut butter
• 1½ tablespoons apple cider vinegar
• ½ teaspoon chili flakes
• ½ teaspoon sea salt, plus more to taste
• ½ teaspoon ground coriander
• 2 garlic cloves, finely chopped

Method

1. Prepare the salad. Wash the tomatoes, spring onions and carrots. Slice the plantain and avocado, chop the tomatoes and spring onions, and grate the carrots.
2. Arrange. Spread the grated carrot across the bottom of a large plate, then add the tomatoes and spring onions. Place the plantain and avocado along one side for a prettier presentation.
3. Make the dressing. In a small bowl, combine the peanut butter, apple cider vinegar, chili flakes, salt, coriander and garlic. Mix until smooth. Add more salt if needed.
4. Assemble. Drizzle the dressing over the salad until everything is coated.
5. Serve and enjoy the sweet flavours and contrasting textures.

Tips

• Use ripe plantains. They're ready to peel and eat once the skin is mostly black.
• A julienne peeler makes longer, thicker carrot strands than a standard grater.
• Taste the dressing before serving and add salt as needed.

Walnut, Apple & Kale Salad with Peanut Butter Dressing

A crunchy, sweet, hearty raw vegan salad with a creamy peanut butter, garlic and flaxseed dressing. Light enough for lunch, a side dish or a snack.

Serves: 1

Ingredients

Salad

• 3 generous handfuls of kale, rinsed and coarsely chopped
• 1 apple, cut into small pieces
• ½ cup walnuts, coarsely chopped

Dressing

• 2 tablespoons raw peanut butter
• 1 teaspoon garlic powder, or 2 small fresh garlic cloves, finely minced
• 1 tablespoon ground flaxseed
• 2 tablespoons lemon juice, adjusted to taste
• ½ teaspoon black pepper
• ½ teaspoon sea salt, adjusted to taste
• Optional: 1 to 2 tablespoons water, to thin the dressing

Method

1. Wash and chop the kale. Cut the apple into small pieces. Roughly chop the walnuts.
2. Place the kale, apple and walnuts in a large bowl.
3. In a small bowl, combine the peanut butter, garlic, flaxseed, lemon juice, pepper and salt.
4. Add a little water if you want a thinner dressing.
5. Pour the dressing over the salad and toss until everything is evenly coated.
6. Serve right away.

Tips

• Adjust the lemon juice and salt to taste.
• Serve fresh, because the kale wilts if it sits too long.
• For extra crunch and nutrition, add more walnuts, pine nuts or pumpkin seeds.

Sweet & Refreshing Green Juice

This green juice is naturally sweet, vibrant and packed with nutrients to energise your day. Perfect as a morning pick-me-up, a midday boost or a hydrating treat. For a less sweet version, skip the pineapple, use one apple, or both.

Serves: 2 to 3

Ingredients

• 1 pineapple, peeled
• 2 apples (or 1 for less sweetness)
• 1 large cucumber
• 1 lemon, peeled
• 1 handful of kale
• 1 small handful of parsley
• 1 small handful of mint

Method

1. Wash all the produce thoroughly, then peel the pineapple and lemon.
2. Add the pineapple, apples, cucumber, lemon, kale, parsley and mint to a juicer and juice until smooth and well combined.
3. Pour over ice and drink right away for the best freshness and nutrients.

Tips

• Reduce the apples to adjust the sweetness.
• Drink immediately, or refrigerate in a sealed jar for up to 72 hours. The juice separates after sitting, so stir before drinking.

Cauliflower & Broccoli “Wings”

A raw vegan take on wings. Florets are coated in a spicy, tangy marinade, dehydrated until crisp and served with a creamy mushroom dip.

Serves: 2 to 3

Ingredients

Wings

• 1 head cauliflower, broccoli, or both, cut into small florets
• A handful of red grapes, or 3 to 5 soaked dates
• 2 tbsp apple cider vinegar
• 1 tsp paprika
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp cumin
• 1 tsp black pepper
• ½ tsp sea salt (adjust to taste)
• ½ tsp chili flakes

Mushroom dip

• 1 handful cashews (or another nut), soaked for 2 to 3 hours
• 1 handful mushrooms
• 2 to 3 garlic cloves
• 1 tsp onion powder
• 1 tsp black pepper
• ½ tsp sea salt (add more if needed)
• ½ cup water (adjust for consistency)

Method

1. Prep. Wash the cauliflower or broccoli and dry it with a tea towel. Place the florets in a large mixing bowl.
2. Make the marinade. In a food processor, blend the grapes or dates, apple cider vinegar, paprika, garlic powder, onion powder, cumin, pepper, salt and chili flakes. If it's too runny, add 1 tbsp ground flaxseed (or another raw flour) to thicken. Taste and go easy on the salt, because dehydration concentrates flavour.
3. Coat. Pour the marinade over the florets and toss well so every piece is coated.
4. Dehydrate. Spread the coated florets evenly on dehydrator trays lined with baking paper. Dehydrate at 40 to 45°C (104 to 113°F) for 8 hours, flipping halfway. For an overnight option, dehydrate at 40°C (104°F) for 6 hours, flip in the morning, then raise to 45°C (113°F) for 2 hours.
5. Make the dip. Blend the soaked nuts, mushrooms, garlic, onion powder, pepper, salt and ½ cup water until smooth. Add more water for a thinner dip.
6. Serve. Plate the wings with the mushroom dip and eat immediately.

Tips

• Flaxseed is optional and only needed if the marinade is watery.
• Use broccoli, cauliflower or a mix of both.
• The wings are best eaten fresh from the dehydrator.

Carrot Noodles with Spicy Balls

A raw vegan meal of spiralised carrot noodles and “meatballs” made from leftover juice pulp, served with a tomato and herb sauce. Spicy, easy to make and a great stand-in for spaghetti.

Serves: 2 to 3

Ingredients

Noodles and pulp balls

• 3 to 4 medium carrots, spiralised
• 1 to 1.5 cups leftover carrot and apple juice pulp
• 1 cup flaxseeds
• 1 tsp cumin
• ½ tsp salt
• 1 tsp chili powder (adjust to taste)
• 1 tsp garlic powder

Raw sauce

• 1 small sweet potato, juiced
• 1 ripe tomato
• 1 small onion, chopped
• 2 to 3 garlic cloves
• 1 tsp black pepper
• 1 tsp dried oregano
• 1 tsp basil, or a small handful of fresh
• 1 tsp coriander powder

Garnish

• Fresh fig leaves or basil, chopped

Method

1. Make the pulp balls. Mix the pulp with the flaxseeds and seasonings. Shape into small balls by hand, adding more flaxseed if they won't hold together.
2. Dehydrate the balls. Dry at 42°C (115°F) for 6 to 7 hours, flipping halfway. They should be soft inside but firm enough to hold their shape in the sauce.
3. Prepare the noodles. Spiralise the carrots and set aside.
4. Make the sauce. Blend the juiced sweet potato, tomato, onion, garlic and seasonings until smooth. Optionally, dehydrate the sauce at 42°C (115°F) for 2 to 3 hours to thicken it and deepen the flavour.
5. Assemble. Put the noodles on a plate, mix the pulp balls into the sauce and pour over the noodles.
6. Garnish with chopped fig leaves or basil.

Beetroot Burgers with Portobello Mushroom Buns

Raw vegan burgers using leftover juice pulp for the patty, portobello caps in place of buns, and a cashew cheese and raw tomato ketchup.

Makes: 4 burgers

Ingredients

Beetroot burgers

• 2 cups beetroot (or mixed) juice pulp, such as beetroot, apple and mint
• 1 cup ground flaxseed
• 1 large red onion, finely chopped
• A handful of fresh parsley
• 2 tbsp lemon juice
• 1 to 1.5 tsp each of salt, black pepper and cumin, adjusted to taste
• Optional: a pinch of chilli powder

Cashew cheese

• 1 cup cashews, soaked for 2 to 3 hours
• 2 tbsp lemon juice
• 1 tsp each salt and black pepper
• Chives or spring onions, chopped

Raw ketchup

• 2 fresh tomatoes, blended until smooth
• 1 tbsp apple cider vinegar
• 1 tbsp raw natural syrup (date, coconut nectar, agave, maple, etc.)
• 1 tsp each of salt, black pepper, cumin, turmeric and garlic powder

Portobello mushroom buns

• 8 large portobello mushrooms, cleaned with stems removed

Mushroom marinade (optional)

• 2 to 3 tbsp coconut aminos
• 1 to 2 tbsp fresh lemon juice
• Optional: a pinch of salt, black pepper or smoked paprika

Method

1. Make the burger base. Combine the juice pulp, flaxseed, onion, parsley, lemon juice and spices in a bowl. Mix until it forms a dough. If it's too dry, add a splash of water or lemon juice.
2. Shape and dehydrate. Divide into 4 patties and place on dehydrator trays. Dehydrate at 42°C (115°F) for 6 to 7 hours, flipping after 2 to 3 hours.
3. Marinate the mushrooms. Mix the coconut aminos and lemon juice in a shallow dish. Brush or pour over the portobello caps. Marinate for 1 to 2 hours in the fridge for juicier buns, or 1 to 2 hours in the dehydrator for firmer, chewier buns. Flip halfway.
4. Make the cashew cheese. Blend the soaked cashews, lemon juice, salt, pepper and chives until creamy. Add a little water if needed.
5. Make the raw ketchup. Stir together the blended tomatoes, vinegar, syrup and spices. Adjust the seasoning to taste.
6. Assemble. Use 2 portobello caps as a bun. Layer a beetroot patty, a dollop of cashew cheese and a spoonful of ketchup. Add lettuce, tomato slices or avocado if you like.

Tips

• Any juice pulp works, but beetroot gives the patties a deep red colour that looks like a traditional burger.
• Avoid grapefruit pulp, which is very bitter and can overpower the seasoning.
• The marinade is optional. Choose fridge or dehydrator depending on whether you want softer or chewier buns.