food is more than just taking in nutrients – it means taking in life energy (prana), too.

Raw food is highly nutritious, healthy, delicious, needs little or no salt, supports spiritual practices and is good for the environment.  Here you will find recipes for tasty meals made mostly of raw ingredients, without meat.  The recipes are for 1-2 portions, where quantities are specified. 

I love raw eggs and I never fell ill from eating them.  You should decide for yourself if eating raw eggs is safe for you.  I often eat just the egg-yolks, because the raw egg-white interferes with the absorption of some nutrients.  However,  there is no such an experience as sucking out a whole egg through a tiny hole in the shell (if you decide to try this, make two holes – one for air).  


The secret of a perfect fruit salad is in the right balance between soft and hard texture, sweetness and tang, dryness and juiciness. 

Mix in a bowl pieces of fruit, if necessary peeled and cubed: one sweet soft fruit (Banana, Peach, Papaya or Mango), one firm, juicy fruit, such as Apple or Grapes, one citrus fruit (Mandarin, Orange or Grapefruit), one Kiwi and some Berries.  Sprinkle over with Lemon juice, Honey, and Coconut flakes or chopped Nuts.  Serve immediately.


Choose round and even Lettuce leaves for this recipe.  Lay two leaves flat, one on top of the other.  Place a layer of Smoked salmon of the same size on top, then spread over some Mascarpone cheese and season with ground black Pepper and fresh Dill, finely chopped.  Roll the pancakes carefully and fasten each with a few sprigs of Flat parsley, Coriander or chives.

Another variation is to fill the doubled Lettuce leaves with a mixture of home-made Mayonnaise and Sprouts, adding a few shavings of fresh Chilli pepper.


Blend well in processor until creamy: two cups of Sprouted chickpeas, one cup of ground Sesame, half a cup of extra virgin Olive oil, Lemon juice, Chilli or Garlic to taste, and Salt. 


Buckwheat is the richest food in rutin – a bioflavonoid, important for a healthy circulatory system.

Soak a handful of Buckwheat for a few hours, then rinse.  Add a large bunch of fresh Parsley, chopped, one finely chopped Tomato and a piece of fresh Chilli, finely cut.  Dress with olive Oil, Lemon juice and Salt (optional) to taste.





This salad contains plenty of protein and essential fats and makes a complete light meal.

Mix in a bowl:
a  handful of bean Sprouts, such as mung bean sprouts
a few leaves of Chinese leaf or lettuce, finely cut
a few Mushrooms, sliced
1 small Carrot, chopped;
half a Pepper, red or yellow, chopped
a few cherry Tomatoes, halved
fresh Coriander, chopped
Add the dressing: 30g of  Sesame seeds, ground, 1-2 tbs of Lemon juice or cider vinegar, 1-2 teaspoons of flax  or olive Oil, Salt and a few green Peppercorns (optional).


Adapted version of this famous recipe but still delicious! 

Mix in a bowl: one stick of Celery, finely cut, half a red Apple, unpeeled and cubed, 60g Walnuts, chopped, and some fresh Parsley, chopped.  Add the dressing: 100g of extra thick live Yogurt, 1 tbs of olive Oil, 2 tbs of Lemon juice, Salt and Pepper (optional)


Here is my version of this lovely Mexican dip.  I like it smooth and silky, no chunks.


Avocados are wonderful food – they are rich in easily digestible fats (similar to olive oil), antioxidants, vitamins, potassium, and detoxifying and antibacterial substances.  Unusually, this fruit is very low in pesticides.  Avocados are an especially good food for the skin and heart.  

Per two ripe Avocadosjuice of one Lemon, 50 ml good quality unsalted Tomato puree, a big pinch of each Chilli pepper, Salt and Turmeric (curcuma).  Cut the avocado(s) in half, remove the stone and blend the flesh with the rest of the ingredients using an electric mixer, until smooth and creamy.  Adjust the seasoning.  Use as a dip for crudités, sandwich fillings, as a side dish or garnish.  Serve immediately, as avocados oxidise quickly.

Be careful when buying avocados.  It is best to buy hard fruits and leave them to mature at home.  When already ripe they will slightly give way (check at the top), like a soft peach.  After that, avocados can be stored in the fridge for a few days, if necessary.  A good fruit should have no dark spots or blemishes when opened.


A nice combination of colours.

Mix in a bowl: one Red Pepper, chopped, one Avocado, cubed, a  handful of frozen Sweet Corn (pour some boiling water on it to defrost, leave for a few seconds, then drain) and a piece of fresh Chilli pepper, finely cut (optional)
Add the dressing: 1-2 tbs of Lemon juice, 1 teaspoon of flax or olive Oil, Salt (optional).




As far as I know, this recipe, or a similar one, is a Middle Eastern delicacy.  I find these sweets absolutely irresistible!

Sesame seeds are full of goodness, containing plenty of protein, essential fatty acids (mainly Omega-6), vitamin E, almost ten times more calcium then milk, selenium, zinc and iron.  They are one of the best foods for the brain, helping concentration and memory and are very helpful in times of stress, fatigue and convalescence.  At the same time, sesame seeds help to keep the reproductive system healthy, especially in men, and they enhance sexual vitality.  Grinding seeds makes the nutrients more easily absorbable.

Grind some raw Sesame seeds in an electric grinder, such as a coffee grinder.  Put the seed-meal in a bowl; add a little organic unpasteurised Honey – just enough to make a thick paste (approximately 1-2 teaspoons of fairly solid honey per 100g of seeds).  Shape into small balls and roll in whole Sesame seeds until coated.  Store these sweets in the fridge (if there are any left that is) as ground seeds quickly turn rancid. 


Even more sinful recipe then the previous one.

Mix 2 teaspoons of Cocoa, 50g ground Sesame and approx. 2 tsp of Honey to make a thick paste.  Shape into small balls and roll in desiccated Coconut flakes until coated.  Store the sweets in the fridge.


Hide an Almond or Brazil nut inside even-sized Dried apricots and Dates.
If using Almonds, soak them for a few minutes in boiling water, then remove the skin and dry the nuts with a towel.  When preparing the sweets, choose nuts that would fit in nicely in the fruits size wise.

It is convenient to prepare various sweets in one go, wrap them individually and store in a tin in the fridge, ready for your moment of indulgence.


This recipe makes a great tasting treat, rich in valuable essential fats, vitamins and other nutrients, and it takes only a few minutes to make it.  It is a healthier alternative to chocolate but it is still high in calories, so enjoy in moderation.  For this recipe it is important to use the best quality ingredients.

In a cup, mix some Cocoa powder with enough runny organic unpasteurised Honey to make a smooth creamy mixture.  Add approximately the same volume lightly roasted, or raw, Nuts – such as Hazelnuts, Almonds, or Pecans – and mix again.  If using Almonds, remove the tough skins for a sweeter taste – soak the nuts for a few minutes in boiling water and the skin will easily slip away.  Transfer your chocolate treat in a small pretty bowl and garnish with a teaspoonful of unsweetened whipped cream, if you like.


Mmm!!  Delicious on a cold rainy afternoon...






Great cold soup.

Per portion: blend one glass of Carrot juice with 3 raw Egg yolks, then add 30g of Walnuts, a few rings of Leeks (or Celery), chopped fresh Coriander (a lot), a teaspoon of Olive oil, Nutmeg, and Salt. 


I find it is very practical to squeeze a lot of lemons at a time using an electric juicer, and then freeze the lemon juice in ice trays.  When the juice is already frozen, the lemon ice cubes can be transferred in a polyethylene bag and kept in the freezer.  Using one or two of these cubes when you need just a small amount of lemon juice is very convenient.  Two cubes will defrost for 15 seconds in a microwave oven but you may find that defrosting is not always necessary.  In the same way, lime ice cubes can also be prepared.


This is a very refreshing drink.  Adjust the amounts to your taste.


Per portion:

1 teaspoonful of organic Honey,

2 Lemon ice cubes

Filtered or mineral Water to 200 ml


Mix in a glass, wait a little for the ice to melt and enjoy.


The spicy flavour of the bright green cardamom pods holds almost magical attraction for me!

Per a small teapot, crush lightly about a dozen of Cardamom pods, add a couple of teaspoons of Green tea and pour on boiling water.  Brew for 3-5 minutes and enjoy.


Great shakes, suitable for any time of the day.  

Per one large glass blend
: one ripe Banana, Kefir to 300 ml, sprinkle with Cinnamon
Or: a cup of Strawberries, Kefir to 300ml and a teaspoonful of Honey
Or: one ripe Pear, Kefir to 300 ml and Vanilla extract
Serve immediately.





(C) 2003-2007, Veronica Verai