The raw food diet doesn't have to be difficult, but preparing meals is much easier with a little planning ahead. One of the easiest things to do is to keep staple items in the pantry & fridge, then when you're at Farmers' Market or the grocery store, select the produce that's fresh & looks good to you. You can also prep a few fresh ingredients for the upcoming week on the weekend (for instance, washing & chopping greens, veggies & herbs, juicing lemons, soaking & rinsing nuts, making nut & seed milks, making pates, salad dressings, desserts, crackers, chips, cereal, etc.). You can make many different recipes quickly & easily by incorporating these habits into your routine.
In addition to the prepped items I mentioned, these are a few of the staples I keep in my pantry, fridge & freezer.
Pantry:
- dried spices/seasonings/herbs (Himalayan or sea salt, black pepper or peppercorns, cayenne, cinnamon, nutmeg, allspice, cloves, ginger, cardamom, vanilla extract/powder/beans, almond extract, oregano, parsley, basil, thyme, sage, chili powder, cumin, coriander, curry, turmeric, mustard, paprika, garlic, kelp powder/flakes, dulse flakes, etc.)
- raw carob (powder/pods)
- raw carob (powder/pods)
- nutritional yeast
- psyllium
- honey (raw & local, if possible), palm or coconut sugar, yacon syrup, lucuma powder
- honey (raw & local, if possible), palm or coconut sugar, yacon syrup, lucuma powder
- coconut oil, extra virgin olive oil, palm oil
- raw, unfiltered apple cider vinegar, balsamic vinegar (not raw)
- sprouting seeds, peas & beans
- sprouting seeds, peas & beans
- buckwheat groats, quinoa, wild rice
- seaweed (nori sheets, dulse, kelp, kombu, wakami), kelp noodles
- wasabi powder
- tapioca sheets (for spring rolls - not raw)
- dried fruits (raisins, dates, goji berries, blueberries, cherries, apricots, etc.)
- coconut chips, shredded coconut, coconut milk, coconut cream
- coconut chips, shredded coconut, coconut milk, coconut cream
- superfood powders (noni, maca, spirulina, chlorella, etc.)
- raw food bars (Larabar, Vega, go raw, Wilderness Family Naturals’ Green Food Feast, etc.)
- tea (loose leaf or bags: green, roobios, chamomile, peppermint, etc.)
- garlic, onions
- sweet potatoes, butternut squash, etc.
Fridge:
- nuts & seeds (cashews, macadamia nuts, pine nuts, hemp, chia, sesame, flax (whole & ground))
- soaked & dehydrated nuts & seeds (almonds, walnuts, pecans, pistachios, brazil nuts, pumpkin seeds, sunflower seeds)
- nut & seed butter (almond, pumpkin seed, sesame tahini)
- bee pollen (local, if possible)
- bee pollen (local, if possible)
- hemp oil, sesame oil, toasted sesame oil (not raw)
- maple syrup, grade B (grade B is less processed & contains more nutrients - not raw)
- sun-dried tomatoes in olive oil (not raw)
- sun-dried tomatoes in olive oil (not raw)
- olives (black, Kalamata, greek - not raw)
- ginger root, turmeric root
- fresh sprouts
- citrus fruits (lemons, limes)
- young Thai coconut
- fruits (apples, pears, plums, grapes, etc.)
- veggies (avocados, cucumbers, celery, carrots, etc.)
- greens (romaine, spinach, mixed baby lettuce, kale, collard greens, etc.)
- herbs (parsley, cilantro, rosemary, etc.)
- other fresh fruits & veggies! (seasonal & local, if possible)
Freezer:
- fruit (blue/black/rasp/cranberries, cherries, bananas, mango, pineapple)
- veggies, herbs, nuts (red bell peppers, green onions, dill, bulk almonds, etc.)
With a little preparation, organization & practice, you can have an amazing raw kitchen & prepare incredible raw meals in no time. Let me know if you have questions or other ideas - I'd love your feedback!
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