Best 5 Healthy Raw Food Lunch

1. Guacamole For Lunch

Guacamole

Serves 3

Ingredients

  • 3 avocados, pitted
  • 1 onion, diced
  • 2 tomatoes, diced
  • 2 sprigs fresh cilantro, finely chopped 1 lime or lemon
  • 2 cloves garlic cayenne pepper to taste sea salt to taste
  • 1⁄2 cup distilled water

Directions

  1. Scoop the meat from the avocado skin.
  2. Cut the avocados into chunks, place in a large bowl, and mash with a spoon.
  3. Gently stir in the onions, tomatoes, and cilantro.
  4. Squeeze in the lime juice and stir in salt to taste.

Tip

  • Absolutely lovely with (self-made) flax seed crackers, sprouted bread (i.e. Ezekiel) or the rosemary crackers from Pure Food & Wine/ 1 lucky duck.
  • Great as a dip for crudités (carrots, celery, broccoli, bell peppers)

2. Flax Seed Crackers

Flax Seed Crackers

Serves 4

Ingredients

  • 1 cup ground flax seed
  • 1⁄4 cup sesame seeds
  • 1⁄4 cup buckwheat
  • 1 or 2 hands full dried fruit (raisins, goji berries, cut of figs)
  • 1⁄2 tablespoon sea salt
  • 1 cup water

Directions

  1. Mix all dry ingredients in a bowl.
  2. Add the water. Mix again.
  3. Let stand for at least 2 hours so that the sugar from the fruit can be infused and soaked by the seeds. You may want to stir occasionally to see if there is enough water. It’s not absolutely necessary to soak when you used ground flax seeds (as opposed to whole flax seeds) but I find the crackers taste much better if you do.
  4. Spread the batter evenly on a tray. I use oven trays with Teflon or silicon sheets, dehydrator trays with Teflon sheets, you can even use a large ceramic plate (but put some coconut oil on the bottom so it will come off easily). You can spread the batter with the back of a spoon, a spatula or with your hands.
  5. Now, let’s dehydrate. You can do this in a dehydrator, conventional oven at lowest setting and preferably one that can be put on the dry air, direct sunlight, on top of a radiator. The key is that the temperature of the food should not be raised above 40 degrees Celsius or 115 Fahrenheit. A food thermometer (used for beef!) may help you determine this.
  6. Wait until the top is dried well. In the sun and a conventional oven is about 2 hours. In the dehydrator about 4 hours, depending on how much water was added to the batter.
  7. Then flip and let dehydrate for another hour.
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Tips

  • You can eat the crackers warm or cold. If dried well, you can store the crackers in a container that will keep any moisture out. (it’s dry when there is no condense in the closed container)
  • These crackers are that great for lunch with avocado, pesto, and tomato. You can add any other spread.
  • Also great as a snack, or as chips. Just alter this basic recipe.
  • What’s great about these flax seed recipes with crackers is that the variations are limitless. Experiment with adding other seeds such as hemp seed, or nuts (walnut, Brazil, almond).
  • Or try adding other dried fruit, such as dates or apricots, even olives or dried tomatoes (cut them in small pieces and let them soak with the seeds). You may want to cut down on the salt if you use olives or dried tomatoes since they are salty by themselves.
  • If you make the crackers a little thicker and eat them warm, they truly taste somewhat like bread. (but much better)

3. Lettuce Wraps

Lettuce Wraps

Serves 4

Ingredients

  • 1⁄2 cup hemp seed
  • 1⁄2 cup lemon juice
  • 1⁄4 cup honey or a few drops of stevia (2-3)
  • 1 1⁄2 tablespoon chopped ginger
  • 1⁄2 tablespoon red chili
  • 1 tablespoon soy sauce
  • 1 cup raw almond butter
  • 1⁄2 head savoy cabbage, shredded
  • 6 very large wild spinach leafs
  • 1 carrot
  • 1 ripe mango
  • 1 handful cilantro leafs
  • 1 handful torn basil leafs
  • Himalaya sea salt

Directions

  1. Cut the carrot into matchstick-size pieces.
  2. Cut the Mango lengthwise into strips, about 1/4 inch (1 cm) thick.
  3. In a Vita-Mix or high-speed blender, purée the honey (or stevia), lemon juice, ginger, red chili, and soy sauce.
  4. Add the almond butter and blend at low speed to combine. You should get a rather thick consistency. (You may add water if it needs to be thinner)
  5. In a bowl, mix the almond butter dressing with the cabbage. The best and easiest way is to do this with your hands or a large wooden spoon.
  6. Now you need to roll the cabbage with dressing into a “lettuce” wrap. This is kind of tricky. Place the spinach leaf on a cutting board with the underside facing up.
  7. Then you put some of the cabbage mixes on the leaf.
  8. Add some hemp seeds, a few sticks of carrot, a few pieces of mango, and a few leafs of cilantro and, basil.
  9. Try to roll up and the spinach leaf, you might need to stick a cocktail-stick in it to hold. Do this for all the other spinach leaves until the ingredients are gone.
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Tip

  • This is my absolute favorite lunch dish. It’s an adapted and simplified version of Pure Food & Wine’s “Thai Lettuce Wraps”. If you ever go to NY, I highly recommend you try them in this restaurant. If you bring this dish to a lunch or potluck, you’ll be wowed!
  • As an alternative to putting the wraps together yourself, it’s actually quite fun to let your guests put the wrap together themselves. This will save you time and it adds to a social special atmosphere of your dinner
  • If you live in the US, you can also use collard greens instead of the spinach leaves, but I haven’t found them in the Netherlands yet.

4. Tomato & Olive Salad

Tomato & Olive Salad

Serves 4

Ingredients

  • 4 parts cherry tomatoes 1 part olives
  • raw extra virgin olive oil
  • lemon juice to taste
  • sea salt and pepper to taste
  • handful basil
  • arugula or other greens (optional)

Directions

  1. Break the tomatoes so that the juice comes out (best in a cup so juice won’t spill)
  2. Combine the tomatoes and olives in a bowl.
  3. Add the olive oil, lemon juice, and pepper.
  4. Toss.
  5. Just before dinner, add the basil and arugula.

5. Thai Cole Salad

Thai Cole Salad

Serves 4

Ingredients

  • 1⁄2 cup raw cashews
  • 1⁄2 cup lemon juice
  • 2 tablespoons chopped ginger
  • 1⁄2 tablespoon red chili
  • 1 1⁄2 tablespoon tamari
  • 1 cup raw almond or peanut butter
  • 1⁄2 head white cabbage, shredded
  • 1⁄4 cup red cabbage, shredded
  • 1⁄4 cup carrots, shredded
  • 1 ripe mango, cut in small dices
  • 1 handful cilantro leafs
  • 1 handful torn basil leafs
  • 2 tablespoons of honey (or replace with few drops stevia)
  • Himalaya sea salt
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Directions

  1. Cut the mango into small cubes.
  2. Shred the cabbage and carrots.
  3. In a high-speed blender, purée the honey, lemon juice, ginger, red chili, and tamari.
  4. Add the raw almond butter and blend at low speed to combine. To get a thick, cake batter-like consistency.
  5. Add water to thin if necessary.
  6. In a bowl mix the cabbage and the raw almond butter mixture really well.
  7. Add the raw cashews and mango pieces.
  8. Top with leaves of cilantro and basil and a few pieces of mango and or carrots for color.

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