Healthy raw food recipes (2024)

A diet consisting of uncooked, unprocessed food can be much more delectable than you would think.

Here, SuperNature, a premier organic and natural food and health store shares five recipes: easy-to-prepare dishes that can inspire experienced raw foodies, and even tempt raw food ingénues too.

Pumpkin & Macadamia Nut Pizza with Marinara Sauce
A delicious raw food take on an all-too-familiar comfort food which may well appeal to your little ones too.

Makes 6 slices.

INGREDIENTS

For the pumpkin & macadamia nut base:
1 cup raw buckwheat groats (soaked for 4 hoursand drained)
1 cup macadamia nuts, soaked and drained
3 tbsp ground flax seeds
2 tbsp pumpkin puree
3 tbsp chopped parsley and basil
Salt and pepper to taste
Marinara sauce
2 cups sun-dried tomatoes (soaked in hot water for 2 hours and drained)
1 medium tomato
1/2 small white onion
2 tbsp lemon juice
¼ cup virgin olive oil
1 tbsp agave syrup
2 tsp sea salt
Small pinch dried chili flakes
Pine nut cheese
2 cups pinenuts (soaked in warm water for 1 hour and drained)
3 tbsp lemon juice
2 tbsp nutritional yeast
1 tsp sea salt
6 tbsp water

For the toppings:
1 carrot, grated
6 slices pineapple
6 slices avocado
6 slices ripe mango
3 cherry tomatoes, halved
Watercress
Rocket leaves
Alfalfa sprouts
Torn basil leaves
Lemon or olive oil dressing

DIRECTIONS
1. To prepare the pizza base, blend all the nut base ingredients in a food processor until smooth. Season to taste.

2. Shape the paste into a pizza-shaped disc 1-1.5 cm thick and dehydrate at 45°C (115°F) for at least 12-15 hours, flipping it over halfway through the dehydration process. Set aside until you are ready to serve.

3. To prepare the sauce, process all the ingredients in a blender and set aside.

4. To prepare the pine nut cheese, combinethe pine nuts, lemon juice, yeast and salt in a blender using the pulse option.

5. Gradually add the water and blend until the mixture becomes fluffy and light.

6. To serve, spread the marinara sauce onto the pizza base, cover with grated carrot, and then cut the pizza into 6 wedges.

7. Top each wedge with a slice of pineapple, avocado and mango, and halfa cherry tomato.

8. Add watercress and rocket leaves, finishing off with the pine nut cheese and alfalfa sprouts.

9. Scatter torn basil leaves over the top, then drizzle with lemon or olive oil dressing just before serving.

Zucchini, Basil & Semi-dried Tomato Lasagna
This elegant vegetarian lasagna takes no time to assemble once you’ve prepped the various components ahead of time, making it the ideal dinner party staple.

Serves 6.

INGREDIENTS

For the raw tomato sauce:
2 cups sun-dried tomatoes (soaked in hot water for 2 hours and drained)
1 medium tomato
1/2 small white onion
2 tbsp lemon juice
¼ cup virgin olive oil
1 tbsp agave syrup
2 tsp sea salt
Small pinch dried chili flakes
Basil pistachio pesto
2 cups basil leaves
½ cup pistachios
1/4 cup extra virgin olive oil
1 tsp salt
Freshly ground pepper
Pine nut cheese
2 cups pine nuts (soaked in warm water for 1 hour and drained)
3 tbsp lemon juice
2 tbsp nutritional yeast
1 tsp sea salt
6 tbsp water

For the lasagna sheets and garnishes:
Green zucchini, ends trimmed and cut into 10 cm lengths
Extra virgin olive oil
Sea salt
Freshly ground pepper
Fresh oregano, chopped
Fresh thymeleaves, chopped
Assorted green, red and yellow tomatoes, sliced
Whole basil leaves

DIRECTIONS
1. To prepare the raw tomato sauce, process all the ingredients in a blender and set aside.

2. To prepare the basil pistachio pesto, process all the ingredients briefly in the blender. The sauce should be slightly chunky.

3. To prepare the pine nut cheese, combine the pine nuts, lemon juice, yeast and salt in a blender using the pulse option.

4. Gradually add the water and blend until the mixture becomes fluffy and light.

5. To serve, slice the zucchini into ribbons and season with olive oil, salt, pepper, oregano and thyme.

6. Line the base of individualrectangular moulds or a baking tray with overlapping zucchini ribbons.Spread some tomato sauce over the zucchini. Add small dollops of pesto and pine nut cheese, and top with tomatoes.

7. Repeat twice before finishing with tomato slices.

8. Garnish with basil leaves and a drizzle of olive oil.

9. Remove mould or, if using a baking tray, cut into portions with a sharp serrated knife before serving.

Raw Mango Cheesecake
A simple, dairy-free cheesecake that truly lets you have your cake and eat it.

Makes 15 portions or one 18cm cheesecake.

INGREDIENTS

For the base:
1½ cups macadamia nuts (soaked in hot water for 2 hours and drained)
2 tbsp agave syrup
1 tsp vanilla extract
1 tsp sea salt
2 whole limes, juiced
1 cup fresh coconut, grated

For the filling:
1½ cups cashew nuts (soaked in water for 2 hours and drained)
2 cups diced ripe mango (½ cup almond milk
2 tbsp lime juice
½ tsp vanilla extract
1pinch sea salt
1 pinch ground cinnamon
1 pinch cayenne pepper
1 cup coconut oil
½ cup passion fruit puree
¼ cup agave syrup
5g agar-agar

For the garnishes:
Diced mango
Sliced banana
Fresh passion fruit pulp
Agave syrup

DIRECTIONS
1. Place the macadamia nuts, agave syrup, vanilla extract, salt and lime juice in a blender. Blend into a rough paste, then combine with grated coconut.

2. Line up 15 small squares or rounds using foil to create a base for the cheese cake. Then, line the inner side of the mould with cling wrap or baking paper.

3. Line the base of each mould with 1 tablespoon of the nut base, spreading it evenly to create a smooth surface. Chill to set.

4. To prepare the filling, blend the cashew nuts, mango, almond milk, lime juice, vanilla extract, sea salt, ground cinnamon and cayenne pepper into a fine puree.

5. Gradually add the coconut oil, then set aside.

6. Heat the passionfruit puree, agave syrup and agar-agar in a small pan.Combine with the mango mixture.

7. Pour the filling over the crushed nuts.

8. Refrigerate for at least 2 hours to set. To serve, unmould and garnish with mango, banana, passion fruit pulp and agave syrup.

Watermelon Gazpacho
This beautiful soup is easy to make and offers soothing respite on a balmy day. It’s perfect impromptu weekend brunch food.

Serves 4.

INGREDIENTS
3 cups diced ripe watermelon
1 red pepper
½ red onion
4 tbsp red wine vinegar
8 tbsp cranberry juice
2 dashes Tabasco sauce

For the garnishes:
Italian basil leaves, julienned
1 tbspeach finely diced cucumber, red onion, tomato and watermelon

DIRECTIONS
1. Puree all the ingredients except the basil in a blender until the mixture is smooth.

2. Refrigerate to chill.

3. Season to taste. Serve garnished with basil and diced cucumber, red onion, tomato and watermelon.

Strawberry Tart
This no-bake tart requires no traditional pastry crust, thus eliminating the biggest stress point of preparing a homemade tart. Chock full of berry goodness, it’s a great tea time or end-of-meal treat.

Makes 6 individual tarts or one 18cm tart.

INGREDIENTS

DIRECTIONS
1. Pulse the almonds and macadamia nuts in a food processor to createfine crumbs.

2. Mix the nut crumbs and remaining ingredients together by hand.

3. Press into tart pan to desired thickness.

4. Chill the base for 15-30 minutes before filling it.

5. Process all the ingredients for the filling except the coconut oil and extra strawberries in a blender until very smooth. Gradually add the coconut oil.

6. Chill for 15 minutes to set.

7. To serve, remove the tart base from the pan, remove plastic wrap and pour the filling into the base. Garnish with sliced strawberries.

Visit SuperNature’s flagship store at 21 Orchard Boulevard, #01-21/23/27 Park House, Tel: 6304 1336. Opening hours: Mondays to Saturdays from 10am to 7pm, 10am to 6pm on Sundays and 10am to 5pm on public holidays.

SuperNature also has a Mother & Child dedicated store at B1-20A Paragon, 290 Orchard Road, Tel: 6304 1339. Opening hours: Mondays to Sundays (except Saturday) 10am to 9.30pm; 10am to 10pm on Saturdays.

View more recipes or shop online at: www.supernature.com.sg.