Hiya Gorgeous,
Spring/Summer is the perfect time to experiment with adding more raw foods into your diet because there are so many fruits and veggies in season. Plus, light and refreshing raw recipes really hit the spot on hot, sunny days.
I’ve done a lot of experimenting with raw plant-based foods over the last decade. Why? Because they provide disease-fighting antioxidants, gut-friendly fiber, inflammation-fighting polyphenols, and a host of nourishing vitamins and minerals, and I wanted to get in on that good shizzle! But despite these benefits, I’ve noticed that this type of cuisine comes with a lot of baggage. Either it’s too complicated, too expensive or too rigid.
I love raw foods. They make me feel fantastic. But that doesn’t mean I’m 100% raw or that you need to be in order to feel the benefits of this way of eating. For me, learning to prepare and enjoy delicious raw foods is just about adding more healthy nourishment into my diet. And with a little know-how, it’s easy to avoid common pitfalls associated with any approach to healthy eating.
Today, I want to share some fabulous tips that I pulled together with my dear friend, Gena Hamshaw. Gena released her book, Choosing Raw, which is a gorgeous cookbook filled with delicious (and easy) high-raw recipes and knowledge.
You can also join me and Gena for my very first Crazy Sexy Cookbook Club here! We’ve put together a full day meal plan with recipes and shopping list. Now, let’s get ready and brush up on some helpful smarts that’ll prepare us for some fun in the kitchen.
10 Tips for Eating More Raw Plant-Based Foods
1. Add First, Subtract Later
As you begin any dietary transition, it’s tempting to fixate on what you’re eliminating. Instead, think about how this shift will expand your options. Eating more plant-based foods may encourage you to experiment with global cuisines, along with new herbs and spices. Integrating more raw foods into your diet will introduce you to innovative new preparation methods. Don’t think about what you’ll need to give up right now. Think about what you’re gaining.
2. Make Small, Sustainable Changes
It’s tempting to approach dietary change—whether that’s going vegan, going raw, or simply improving the quality of what you eat—as a seismic shift. But small, gradual changes are usually more sustainable than rapid and dramatic ones.
Don’t be afraid to take baby steps. Maybe this means adding a green smoothie or juice to your morning routine; maybe it means swapping out your regular lunch for a big, raw salad. Such changes can lead to profound health improvement over time.
3. Keep It Simple
Raw foods don’t have to be hard, but they can be. (There’s nothing easy about dehydrating a raw quiche, or making an authentic raw tamale!) As you get started, stick to the basics: soups, salads, slaws. These foods will help you to get acquainted with raw recipe creation without making you feel stressed out. Over time, you can certainly expand your repertoire and experiment with some fancier techniques. But master the basics first.
4. Keep It Fresh
On that same note, a lot of folks ask me whether or not it’s necessary to invest in a food dehydrator. My answer? No! Dehydrators are great for raw snacks (like kale chips, fruit leathers, and flax crackers). But these goodies will take up far less space in your diet, than salads, soups, smoothies, vegetable “pastas,” and other easy, accessible recipes that can be made with no more than a good set of paring knives and a rudimentary blender.
5. Prep Your Fruits and Veggies
Over the weekend (or on whatever day of the week you have a little spare time), take thirty or forty minutes to prepare your fruits and veggies. Wash produce. Grate veggies (like carrots) for salad. Peel, chop, and freeze bananas. Wash and dry your greens. This may feel like a chore, but being prepared will open the door to healthier choices through the week!
6. Plan Ahead
Speaking of prepping things in advance, a little planning goes along way. We all live in the real world, and it may not be possible for you to map out an entire week of meal plans or recipes each and every Sunday. But try to have a rough idea of two or three recipes that you intend to make over the course of the week, as well as a few staples (salad dressings, hummus, cooked grains and legumes). Purchase groceries accordingly and use leftovers wisely.
7. Shop In Bulk
Raw food diets are rich in nuts, seeds, and dried fruits, all of which can add up in cost considerably. In order to offset the expense, start to shop the bulk bins at your local health food store. The costs are lower, and there are often deals or specials. You can also find inexpensive dry legumes and grains, which are also an essential part of a well-rounded, plant-based diet.
8. Snack Smart
Raw food snacks are some of the easiest around. Simply pack up some raw almonds and raisins or goji berries. If you’d prefer, just keep a piece of fruit in your desk or in your bag at all times. It’s easy to snack well with raw foods.
9. Get Inspired
It’s hard to find food that’s more visually appealing, innovative, or colorful than raw food. If you’re just starting out, or if you’re in a rut and looking to be reinvigorated, simply browse through some raw food blogs or cookbooks. The images you see will surely put the wind in your culinary sails again.
10. Find Community
Having support makes a big difference as you undertake lifestyle change. Join a vegan meet-up or find a potluck near you. Check out Happy Cow to find vegan-friendly restaurants in your area. Use the Internet to your advantage: there are so many vegan and raw food blogs nowadays. Many of the folks reading these blogs are just getting started too, and you may be able to encourage one another.
Thank you for the tips! I wanted to start a healthy lifestyle for a while. Now that I found out my principal has a brain tumor I found the effects of a raw food diet a and I just want to help. Many people complain on how expensive fruits and veggies are however it’s our health that matters the most. So thank you for these tips❤️❤️❤️
Hi Monee, you are right about people complaining about the prices of fruits and vegetables, but if you would compare a lbs of apples for instance with a lbs of potato chips the latter ones are the ones that are expensive. This works with most comparissons. And what are many people bringing home with them on pop, sugary foods, eating out etc.
Also people don’t really talk about how expensive medication is when they need it, but what if you can “invest” in yourself and spend the money now for the fruits and vegetables and save yourself from having to go on who-knows-how-many medications.
You may not get your message across to all people, but starting with yourself and setting a great example is a wonderful way to convey a message and you will reap the health benefits yourself.
I’ve been on and off the raw food diet since 2004. The diet is miraculous when treating chronic illness. I’ve seen it with my own 2 eyes. I’ve been to 3 raw food schools and have learned a lot about the flavors, textures and creation of foods. I get a kick out of creating recipes, so I like coming over to Kris’ blog to get inspiration when I’m a little rusty. She is wonderful and I’ve learned so much from her as well. All I can say is keep up the good work and keep spreading the message of healthy foods to the masses. You’re an angel Kris.
18 months ago, I read a few of your books. I was determined to eat well in order to live well with cancer and found you an incredible resource to jump start my journey. Now, I look back and can’t believe how far I’ve come. After a bit of preparation and a commitment, my new “well life” actually seems easy. xoxo
Hi Kris,
I’ve been having the Morning Glorious/Green Juice from the “Crazy Sexy Kitchen” and it’s irresistibly great!
But well, last night when I was cleaning the romaine lettuce, I saw a worm (yes, live!!) crawling in between the leaves— I know there’s probably no need to make such a fuss about a living worm in lettuce, but I’m just curious IF eating/juicing raw veggies are still“good”— even if lettus are highly likely to have bugs, worms, pests, or baby pests that are small to be almost invisible? Is this really something to worry about – if I decide to juice every morning from now on?
love love LOVE this article, thanks so much Kris you are an inspiration. I have just linked this page on a new blog post – hope that is cool with you. I will keep referring to you in my blog as your webpage and story rock my (eating) world
thanks!
Thank you so much for sharing, some great advice.
Thanks for sharing, great article. I have definitely been noticing the benefits of consuming raw food and I would recommend it to anyone.
First of all thank you so much for providing such useful information to us. I am also a diet lover and the tips you have mentioned about raw food are amazing. I definitely include your diet plan into my daily chart plan. Please continue sharing like this.
I’ve paid and joined the recipes club, but I don’t seem to be able to find it.
Also, how do I go about getting signed up for the CSY 2019 program? I clicked the link, but just got a video program.
Thank you!
Great tips! Prepping has always helped me eat more plants. Thanks 🙂
I have a question. I am 1 year post treatment for breast cancer : ) I am working with Care Oncology – have you heard of them? Anyway I am eating a low glycemic diet and you talk bananas and raisins. Aren’t those full of sugars (high glycemic)? What are your thoughts on the glycemic index?