I’m not a raw vegan and I’m not going to be one. This is not a detox, I don’t believe in detoxes. I’m just a curious girl who wants to know how my body reacts to a week of this raw vegan food. There’s also another side to it, I’ve been having bad skin and I blame parts of my diet, so I want to see if it gets better in this week.
Raw veganism is a lifestyle without eating meat/fish, eggs and dairy (some say also no honey but that’s always a debate and I never eat honey anyway). Besides not eating animal products, all food is eaten raw. Most raw veganists will say food that reaches 48 degrees C or 118 degrees F isn’t raw anymore. The thought behind it is that enzymes stay active which is healthy and aids digestion (I’m not convinced about this, but I give it the benefit of the doubt. My views: enzymes are proteins and proteins are broken down and digested in the stomach). Some foods, like nuts and chickpeas can/should be soaked and some also sprouted before eating. A just published study has come to the conclusion that heating your food to high temperatures might cause the increase of Alzheimers disease and other ‘Western’ diseases. (Observational and Ecological Studies of Dietary Advanced Glycation End Products in National Diets and Alzheimer’s Disease Incidence and Prevalence, Journal of Alzheimer’s Disease). So eating more raw and less heated products might indeed be better.
The thing is that it’s difficult to be 100% raw, so most will eat 60-70% raw. My own prep for this week also isn’t 100% raw. I have a lot of roasted almonds in stock and those raw ones were really expensive and I had already spend some extra money on other raw foods so I thought what the heck, I’ll eat the roasted ones. I also added peanutbutter powder (which is made from roasted peanuts) to the crackers and cookies, because I wanted to add some protein. Lastly, I added a scoop of tahini to the hummus, which is made from roasted sesame seeds. My biggest concern with this week was that I wouldn’t get in all my needed protein. I’ve calculated some meals in myfitnesspal and saw that my daily protein intake will be about 50 to 60 grams, which is kind of ok for 1 week (normal nowadays is between 100-150 gr for me). I’ve decided to add raw vegan protein powder for after my workouts.
So what do raw veganists eat?
Well, the base is of course veggies. Lots of them! Second will be fruits, then legumes, nuts/seeds and grains. I’ve been looking for recipes, but most recipes out there are of pies, chocolate bars and other snacks. I found some great recipes on www.rawmazing.com though. I also found a great recipe for sprouted chickpea hummus and cashew ‘cheese’. My week might not be a typical ‘raw vegan’ week, as I have viewed so many blogs and accounts on internet, I saw most just eat veggies and fruit. I’m not willing to risk such a great calorific deficit, and such low protein levels, so that’s why I made the crackers, cookies, hummus and cashew cheese (all raw!).
I just bought a dehydrator (which started my interest in raw veganism) and it is great for making those raw cookies and crackers! It also does a great job dehydrating the nuts after soaking. The walnuts really turned out yummy and crunchy. If you’re interested in cracker and cookie recipes, just google raw vegan dehydrator cracker/cookie and you’ll find a bunch of great recipes! I made my crackers with zucchini, bell pepper, chia seeds, salt, flax seeds and sunflower seeds (and a bit of non-raw peanubutter powder). For the cookies I used a pear, an apple, a small amount of coconut flour and oatflour, peanutbutter powder, flax, chia, raw cacao nibs and raisins. As you can read, no sugar or sweetener added to the cookies and they’re delicious! How? The dehydrator removes the water from the batter, so the apple and pear sugars become really concentrated and give sweetness to the cookie. I’m definitely going to keep making these great cookies and crackers!
I’ve included my mealplan with shopping list, and also an empty plan to use for yourself:
Mealprep plan raw vegan week
Mealprep plan (empty plan to use for your own meapreps)
I made some things on forehand, like the cashew ‘cheese’ (it has to ‘ripen’ for 2-3 days), the hummus (the chickpeas had to soak and then sprout for a couple of days) and the cookies/crackers/plantain/dried apples/dried nuts which all had to dry or soak->dry in the dehydrator. As you can see I only fully prepped for my workdays, but I planned the other days too because of some of the things I have to make in advance.
- Breakfast: layered oats
- Snack: dehydrator cookies, dehydrator apple slices and veggies
- Lunch: dehydrator crackers, sprouted chickpea hummus, ½ avocado and a bunch of green veggies
- Snack: apple, nuts and a Roobar (raw, vegan, wholefood bar) on 2 days.
- Dinner: dehydrator plantain chips, raw cashew cheese, dehydrator crackers and green veggies
- Snack: a pear.
I will add at least some tangerines, dates and a banana here and there. I also bought sunwarrior protein powder (which is raw vegan), I’ll drink that after gymming.
How did the prepping go:
I made the crackers, cookies, apple slices and plantain in advance during the days before prepping. I made the cashew cheese with this recipe (it is incredibly delicious, and I’ll continue eating it!).
Breakfast: (you need 4 big jars)
Puree 4 bananas and 6 dates, put it in a bowl. Add 70 gr of oats,1/2 liter almond milk (add more when it’s too thick), 40 gr flax, 40 gr chia seeds, 15 gr hemp seeds. Divide this in 4 bowls. Now add 15 gr of grated coconut to the ‘white’ bowl. Puree a cup of kale and cup of spinach and add it to the ‘green’ bowl. Add 2 scoops of raw chocolate protein powder and 15 gr of raw cacao nibs to the ‘brown’ bowl. Add a cup of pureed berries to the ‘red’ bowl. Taste all the bowls and add a bit of raw agave to the ones needing it. Now scoop it in the jars to create the layers, I added 15 gr of raisins somewhere in between and topped it with blueberries. It’s a lot of work, but the colorful layers make me happy in the morning haha!
After this I devided all the greens (spinach, kale, lettuce, aragula and bean sprouts) in the 8 tubs. I divided the cashew cheese by 4 and put them in the small jars. I cut the avocado (put them in an extra bag), and put the crackers and avocado in the tub. I made the sprouted chickpea hummus:
Sprouted chickpea hummus:
Chickpeas sprouting in the jar
1 cup of dried chickpeas, 2 tablespoons of tahini (not raw!), 3 tbsp olive oil, 1 clove of garlic, salt and pepper. Start with soaking the chickpeas for 1 day in tap water on room temperature. Then you put them in a sprouting jar or just make one by punching holes in the lid of a jar (I used 2 jars for this batch). Place the jar in 45 degrees and somewhere where there’s light (doesn’t have to be direct sunlight). Now rinse the chickpeas twice a day with tap water and put them back in the jar. They start sprouting after about a day, I waited until the sprouts became a bit bigger then their own size (picture). Then put all ingredients in a food processor and processed until it’s creamy (add a bit of water or oil when it’s too dry). I put the hummus in my lunch tub.
I cut the veggies and put them into tubs with a bit of water. I portion everything and place it on the table for picture taking (very essential lol!).