4 Healthy Lunch Ideas for the Raw Food Diet

The Raw Food Diet is based mostly on fresh, raw fruits, vegetables and legumes. Raw Food Dieters eat about 75% raw food (or food that hasn’t been heated above 116 degrees F), and about 15% traditionally cooked foods. Proponents of the Raw Food Diet claim that humans evolved to eat a raw food diet, and that the Raw Food Diet therefore offers a number of significant health benefits. Here are some tasty lunch recipes for the Raw Food Diet.

1. Gazpacho

Gazpacho is a type of raw tomato soup, served cold. This recipe serves two.

You’ll need:

  • 4 finely chopped tomatoes
  • 1/2 medium white onion, finely chopped
  • 1 clove minced garlic
  • 1 cucumber, peeled and finely chopped
  • Lemon juice
  • 4 tbsp cilantro, finely chopped
  • 1 scallion, finely chopped
  • 1 red bell pepper, seeded, cored and finely chopped
  • 1/4 cup mango, finely chopped
  • 1 tbsp cold pressed extra virgin olive oil

Use a blender to puree the tomatoes, garlic, onion and cucumber. Strain to remove skins, seeds and other sediment. You can puree this soup in a juicer, using a coarse screen, if you don’t want to strain it after removing it from the blender. 

Refrigerate overnight, then garnish with the finely chopped scallions, mango, red bell pepper, cilantro and olive oil. Add lemon juice to taste.

2. Olive and Tomato Salad

This recipe serves four. You’ll need the following ingredients:

  • 1 part olives
  • 4 parts cherry tomatoes
  • Cold pressed extra virgin olive oil to taste
  • 2 tbsp lemon juice
  • Basil and pepper to taste
  • Greens of your choice

Remove juice and seeds from the cherry tomatoes by breaking them open on one side and squeezing the insides out gently. Mix the olives and tomatoes together in a big bowl, then add the lemon juice, pepper and olive oil. Toss, then add the basil and greens. 

3. Spicy Carrot Smoothie

This raw vegetable smoothie makes a tasty and filling high fiber lunch. You’ll need:

  • 1 bunch of carrots
  • 1 avocado
  • 1/2 lemon
  • Fresh ginger to taste
  • 1/8 tsp sea salt
  • 1/8 tsp cayenne pepper
  • Distilled water

Blend all ingredients in your juicer and drink your smoothie right away.

4. Raw Spaghetti Marinara

This Raw Food Diet spaghetti recipe uses “pasta” made from squash. You can use a julienne peeler to make pasta from squash; just peel off long thin strips from a zucchini or summer squash. You can also use a mandolin with a spiralizer attachment to create angel hair pasta. If you lack the appropriate kitchen equipment, you can use a potato peeler to make long, thin fettuccini like strips of squash pasta.

This recipe serves four. You’ll need:

  • 3 squash, whether zucchini or yellow summer squash
  • 6 large tomatoes
  • 2 cloves of garlic
  • 5 sun dried tomatoes
  • 1/2 bunch fresh basil
  • 2 tbsp oregano
  • 1 tbsp ground black pepper
  • 1/4 cup onion, finely chopped
  • 1/4 cup lemon juice
  • 1/2 cup cold pressed extra virgin olive oil
  • 4 pitted dates
  • 1 tsp sea salt

Use the kitchen tool of your choice to slice or peel your squash into thin, pasta like strips. Coat them lightly in olive oil and salt and put them aside.

For the sauce, put the rest of the ingredients into your blender and blend until creamy. Serve with chopped onions, tomatoes, olives or fresh basil.


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