Raw food substitution lists are integral to your raw food kitchen.

Here is a raw food substitution list that you may find comes in handy.

It's preferable to have everything on your raw food diet shopping list before you attempt to make a recipe. But of course sometimes substitutions are necessary because you might not have all the right raw food ingredients on hand.

I almost always substitute cashews for macadamia nuts (and vice versa) depending on what's on sale at my local health food store. For example, I've made raw alfredo sauce and raw mayonnaise with both cashews or macadamia nuts because both nuts are very creamy and oily. If interested in nut  substitutions you may also find this podcast about nut substitutions useful.

Please let me know if you have any substitution tips.

Raw food substitution list

• 1 tablespoon agave nectar = 1 tablespoon honey (not vegan) = 1 tablespoon medjool dates (but not all recipes can use dates instead  - depends on the recipe)
• 1 tablespoon hemp oil = 1 tablespoon cold pressed olive oil
• 1 vanilla bean = 1 tablespoon vanilla extract
• 1/2 teaspoon cocoa = 1 teaspoon carob powder
• 1 cup walnuts = 1 cup pecans
• 1 cup cashews = 1 cup macadamia nuts
• 1 tablespoon Nama Shoyu = 1 tablespoon Braggs Liquid = 1 tablespoon soy sauce (not raw)
• 1 tablespoon black sesame seeds = 1 tablespoon white sesame seeds
• 1 tablespoon fresh herbs = 1/2 tablespoon dried herbs

I hope you have found these raw food substitutions useful. Please add comments below and I'll update this list periodically.

Are you the type of person who likes to play jokes on April Fool's Day? If so, then congratulations! If not, then instead of a joke, try something a little different on April 1st. Why don't you "surprise" someone with one of these raw desserts?

Read on and find out why each dessert is so surprising...

Raw Sweet Kale Cheesecake

After your guests (friends, family?) finish off their slice of Raw Sweet Kale Cheesecake, shock 'em with the news that kale is the main ingredient! Watch their jaws drop as they process the news. Kale? That leafy green vegetable that no-one ever eats? (Except raw vegans, of course!)

Kale is what gives this cheesecake it's crazy green color. And it does NOT make the cheesecake taste green. It is sweet and delicious, and the texture is creamy (thanks to the cashews and banana). Plus, it's totally gorgeous. So, this April Fool's Day, serve it with confidence. Then drop the kale bomb after the last crumb is gone!

Raw Brownies

Here is another surprise dessert to whip up for April Fool's Day. Why are these Raw Brownies such a surprise? Because these brownies are are actually good for you! With the decadent chocolate-y taste and chewy texture, you'd be forgiven for thinking these are 'real' brownies. Not! Pecans, dates and coconut are the healthy ingredients in this recipe. No sugar, no butter, nada.

Make a batch of these brownies and you'll agree. These are the ultimate healthy treat that will fix your chocolate itch... without guilt!

Raw Cheesecake

Here's a classic raw cheesecake that will fool anyone into thinking it's the 'real deal.' This cheesecake is so rich and decadent, you'll be surprised that there is no dairy in this recipe! Well, you won't be surprised, but your guests will! After you tell them they are eating a raw, vegan cheesecake (cream cheese free!).

Instead of a cream cheese filling, this recipe uses cashews, coconut oil and agave (or honey), plus lemon juice and vanilla. See, no dairy! The crust is also divinely delicious as macadamia nuts are its primary ingredient. Yum!

Make one, or make all three!

Each one of these desserts is so good, another (pretty much predictable!) surprise will be if there is any left for the next day!

What is it about desserts? No matter how healthy, raw, or vegan we are, most of us still crave desserts! Good thing going raw doesn't mean going without scrumptious sweets!

Frozen raw desserts are a snap to make and handy to whip out of the freezer when a craving hits (or guests arrive!). All of these desserts must be frozen as they contain coconut oil. Coconut oil is liquidy/soft in its warm state, but totally hardens in its frozen state. This is why all these desserts must be kept in the freezer.

So without further ado, here is a round-up of some of my favorite frozen raw desserts...

Raw Chocolate Cherry Fudge Cake

Ooh-la-la. Yes, this is as dreamy as it sounds. Chocolate and cherries combine for a tres decadent dessert. If you want to impress (yourself or whoever!), try this Raw Chocolate Cherry Fudge Cake!

While this dessert looks fancy-schmancy, it's requires only a blender. Super easy!

Raw Chocolate Shortbread Bars

Yes, you can go totally raw, and indulge in shortbread, too! These Raw Chocolate Shortbread Bars take shortbread to a whole new level with the zingy addition of lemon! Cashews, coconut and dates form the base for the bars. Cocao, coconut oil and cashews make for a yummy chocolate-y topping.

These bars are perfect to keep on hand in the freezer for unexpected visitors. I like to add thawed raspberries on top for an extra flavor kick!

Raw Pumpkin Pie

Pumpkin pie lovers, rejoice! Here's a Raw Pumpkin Pie that is easier to make than a 'real' pumpkin pie, and tastes just as good or better!

When you're craving a slice, just pop it out of the freezer and serve frozen. Yum!

Raw Sesame Seed Bars

I try to keep a stash of these in the freezer at all times. One of my faves! This Raw Sesame Seed Bar recipe is full of sesame seeds, raisins, flaxseed, coconut, and tahini. And of course, coconut oil to hold it all together in the freezer!

No equipment required for this recipe. Just a big 'ol bowl and mixing spoon!

Raw Vanilla Drop Cookies

Freezer cookies are the handiest snack to keep on hand. And these Raw Vanilla Drop Cookies are guaranteed to hit your sweet spot. Tahini is the 'secret' ingredient that makes these cookies such a delight.

Try to save some of these tasty treats in the freezer for your friends!

Raw Cheesecake

Cheesecake is another dessert that I can't live without. What about you? If you're a cheesecake fan, then this dee-lish Raw Cheesecake recipe is for you. Believe me when I say it tastes like the 'real deal.' Truly!

Macadamia nuts, cashews, coconut, and dates are just some of the key ingredients that make this frozen cheesecake so delectable!

Ready, set... freeze!

What's in your freezer right now? Frozen raw desserts are a no-brainer... for when you're dying for a treat, or for a visiting friend/neighbor/whoever! I love to serve up a piece of pie, or a plate of cookies to my guests! (Confession: it's the sesame seed bars I have a hard time not keeping all to myself!)

In a rush, and want dinner fast? With work and family and life happening around us 24/7, sometimes it seems like such an effort to make a meal. Don't let yourself go hungry, or grab something that isn't good for you (like chips or cookies!). 

The next time you want food NOW, test-drive one of these recipes. Each one takes only 10 minutes or less to prepare! 

Raw Cream of Celery Soup

For a quick light meal that satisfies, try this Cream of Celery soup. Toss the ingredients in your blender and blend well... And that's it! A 5-minute meal that's a cinch to make. Cashews make this soup creamy - no dairy here. 

For a more filling meal, serve with a handful of Basic Raw Crackers. 

Raw Salmon Salad Pate

Sounds complicated, right? Not! This Salmon Salad Pate is a breeze to make with no prep required. Sunflower seeds provide the base for this delicious spread.

This is dee-lish served on a bed of salad greens, with maybe a splash of cider vinegar for a bit of tang. Yum!

Raw Walnut Pate

Who knew a Raw Walnut Pate could taste this good!  All you need is 10 minutes, a few ingredients, and dinner is ready! Serve on crackers or onion bread or cucumber rounds (my fave!).

Soy sauce is the 'secret' ingredient that makes this recipe pop!

Raw Egg Salad

This is what you've been waiting for: a fantastic cashew-based Raw Egg Salad recipe that actually tastes like egg salad! And only 5 minutes to prepare! 

Serve on a bed of romaine lettuce and dig in. Instant happiness!

Raw Marinated Mushrooms

Crazily enough, these Raw Marinated Mushrooms have the texture of cooked mushrooms. And they're so fast to prepare - all of 5 minutes! 

Toss these into a big green salad for extra oomph. Or nosh them on their own. Either way, you'll enjoy these little bites of bliss!

Dinner in a snap...

So the next time you're hungry and in a hurry, don't reach for the junk food. Take a deep breath, chill out, and throw together one (or more!) of these recipes.   

See? Fast food CAN be good for you!

Craving some healthy sweetness right about now? Need some ideas for dessert tonight? Then take a gander at this fab selection of simple, fruit-based raw vegan desserts that will leave you wanting more!

Strawberries, raspberries, apples, oranges and bananas: something for everyone!

Raw Strawberry Shortcake Pies

Oh my gosh, these Raw Strawberry Shortcake Pies are simply divine (and beautiful to look at!). Cashews, coconut, and dates transmogrify into a delicious crust, while strawberries, cashews, and coconut oil are 3 of the ingredients in the yummy filling.

Impress your guests with these easy-to-make delightful raw strawberry treats!

Raw Raspberry Crumble

If you're craving raspberries, then why don't you whip up this delicious Raw Raspberry Crumble. Coconut, walnuts, dates, and salt comprise the easy-to-make crumble, then toss in your fave berry, in this case - raspberries!

To rev up the flavor a notch, top with a dollop of Raw Whipped Cream!

Raw Apple Crumble

Here's a unique take on the traditional fruit crumble. If you're an apple fan, then you'll love this Raw Apple Crumble! Super easy to make, and surprisingly buttery-tasting!

Tip: you can store a batch of your dry "crumble" in a ziploc bag in your pantry for a few days.

Raw Orange Chia Seed Pudding

If you're in the mood for a smooth, sweet treat, then try this Raw Orange Chia Seed Pudding! Chia seeds thicken this pudding to its creamy consistency. Also in the mix: cashews and of course, oranges!

I love this pudding - it's reminiscent of an orange creamsicle!

Raw Banana Cream Pie

This Raw Banana Cream Pie is guaranteed to be a hit. With a cashew/coconut/date crust and creamy banana filling, this pie is both delicious and simple to make.

Keep one on hand in the freezer for dessert or guests or... midnight emergencies!

This Fruit's for You!

Hope you've enjoyed checking out these fruit-based raw vegan desserts! Any particular one strike your fancy?

The great thing about these recipes is that they're easy-to-make and they're good for you. Win-win!

When hosting a party, the food on the table always makes the spotlight of the occasion. You want to wow your guests with your brilliant skills like you’ve just had a raw chef prepare what’s on the menu. In this post, I’ve got some fancy raw food ideas for parties that you can proudly show off to your friends. You just read fancy up there, but truthfully, the procedures in making these raw vegan dishes are nothing but simple and easy, your guests would never guess.

Raw pumpkin crumble

This raw pumpkin crumble recipe is downright perfect for special occasions, especially for Halloween, Thanksgiving or Christmas. (You can also bookmark this recipe for your next party. It’s never too soon to plan, is it?)

This recipe is fast and easy. Blend all pumpkin filling ingredients in a blender and set aside. Next, briefly process coconut, pecans and salt, then add your dates and continue processing until the crumble mixture turns into a fluffy coarse meal. To avoid it getting soggy, always store the filling and the crumble separately until it’s ready to eat. Add dried cranberries to the crumble for a more festive touch.

Raw cheesecake recipe

Next up – cheesecakes! They simply look classy, and everyone loves their flavor. Definitely perfect for raw desserts. But making this raw cheesecake recipe requires no magic or chef expertise, so don’t fret. Just place macadamia nuts, salt and dates in your food processor and process well, making sure the mixture is still airy. Layer the bottom of your cheesecake pan with dried coconut and press down your crust mixture into it. Blend your cream-cheese filling ingredients in a high-speed blender and pour it over the crust. Allow the cheesecake base to firm up in the freezer for about an hour while you blend the strawberries and dates in your blender. When the topping mixture is blended nice and smooth, pour it on top of the firm cheesecake base and pop it back in the freezer for five more hours or until it reaches your desired consistency. Before serving to your guests, you may want to defrost the raw cheesecake for about 10 minutes beforehand. (I doubt it will last long once served!)

Raw cranberry lemon cheesecake bites

Gotta love this twist on raw cheesecakes! These heavenly raw cranberry lemon cheesecake bites are sure to capture your raw food and non-raw food friends’ palates alike. All you need for this recipe are a few ingredients and your trusty high-speed blender. Dump all your lemon cheesecake base ingredients into the blender and blend your way up from slow to high speed. Pour the mixture into pans or fancy, decorative molds and allow them to firm up a bit in the freezer. Now blend your cranberries and dates into a nice and smooth texture, then evenly spread the topping onto the already firmed up cheesecake base. Freeze again for about five more hours and serve only when you’re ready to eat them, because it will melt quite quickly.

Raw chocolate superfood brownies

This is a pretty easy raw superfood brownie recipe that has a perfect chocolate taste. And paired with strawberry sauce? Divine!

And this one is super easy too. Just process most of the ingredients in a food processor, then mix in the goji berries, hemp hearts (and optional additional sweetener) by hand. Then press into two glass brownie dishes and refrigerate.

Which one will you choose for your next gathering?

There you have it. These are only some of many more fancy raw food recipe ideas for parties. I’m certain you can also come up with more creative ways to pretty up your raw food dishes. It’s always great to be able to prepare delicious food you love to guests who aren’t even raw fooders (and leave them in awe).

What you eat affects every aspect of your life, like your mood, how your body fights disease and how you maintain your health. It's also a major consideration when looking at the causes and contributing factors of many health issues like high blood pressure, obesity, diabetes, and high cholesterol.

You can experience many health benefits, like better absorption of fiber and vitamins, by adding more raw food to your diet. Whether you're in the process of transitioning to a raw food lifestyle or just experimenting with adding more raw foods to your diet, here are some simple tips to help get you started.

For more ideas on how you can incorporate more fresh food into your daily routine, check out these tips on transitioning to a raw food diet. Do you have a plan or goal for adding more healthful foods to your life?

The subject of diatomaceous earth has been gaining popularity, and I’ve received a few emails about it lately. It seems to be pretty trendy! But what is diatomaceous earth exactly? What does it do? How does it work? How does it relate to raw food? Well, to those who are wondering what the buzz surrounding it is all about, I’m going to try to address all the questions I’ve received (and maybe more) in as simple and understandable way as possible.

Diatomaceous Earth

Let’s start by getting to know it. Diatomaceous earth (DE) is an off-white powder consisting of fossilized remains or silica shells of tiny aquatic organisms called diatoms (a type of algae). In short, it’s made of long dead algae. It’s also known as fossil shell flour. On a microscopic level, the particles of DE appear to look like cylindrical honeycombs with sharp edges. Even though DE doesn’t look or feel like it to the touch, apparently its particles are pretty hard like tiny shards of glass. DE is also a drying agent because of its absorbent qualities. 

Food Grade DE and Filter Grade DE

There are several varieties of diatomaceous earth, but the most commonly used are what we call food grade DE and filter grade DE. Food grade DE is not exactly food per se. Basically, it’s used in grains as anti-caking agent, in animal feeds for deworming, and in pesticides/insecticides. They are very effective in eliminating exoskeleton parasites like worms and insects because food grade DE dehydrates their oils and fats until they die. Food grade DE’s hard, honeycomb-like particles with its sharp edges also “scrub” the walls of intestines removing toxins and heavy metals.

Filter grade (or pool grade) DE, on the other hand, is mostly used for filtering water in swimming pools and is not safe for consumption because of its high crystal silica content (read poison).

What Food Grade DE Users Say

Although food grade DE is registered for use in grain storage, animal feeds and pesticides, and the usage of product intake in humans is met with doubts and criticisms among skeptics, there are people who use it as a detoxifying agent by mixing a tablespoon or two with their food or drink. Testimonials from believers of the “cleansing and healing effects” of food grade diatomaceous earth say they felt  much better after using it. They claim it flushes out toxins, parasitic organisms (which could cause sudden food intolerance), and heavy metals our body cannot process.

Silica is also one component of diatomaceous earth that is noteworthy, because it is a very important trace element in human bodies. It aids in mineral absorption, regulates calcium levels and promotes collagen production in bones. Apparently, food grade DE contains 80%-90% amorphous silica (harmless) and only less than 2% crystal silica (harmful), which makes food grade diatomaceous earth a natural organic source of silica. Although food grade DE mostly just passes through our body and only very little of its silica is absorbed into the blood stream, many users also claim that consuming diatomaceous earth has helped relieve their arthritis and sore joints, lowered their high blood pressure and high cholesterol levels, cleared up their skin, toughened up their nails and strengthened their hair, among many other benefits.

Diatomaceous Earth and Raw Food

Many users consume about a tablespoon a day by either mixing it with their juice or water. Others use it only very minimally.

I have not yet found any foolproof findings based on scientific research regarding the benefits of food grade DE in human consumption. But this type of DE is basically raw (like raw flour) since it is unheated and naturally organic, unlike filter grade DE that is treated with high heat (which crystalizes silica and makes it highly toxic).

If you ever plan to use diatomaceous earth, it is very important to remember to get FOOD GRADE, and never filter/pool grade!

There are also no absolute guarantees in consuming food grade diatomaceous earth, but some people do seem to be eating FOOD GRADE DE in small quantities. And since DE is a drying agent, just be careful not to get any powder in your eyes. Also, if you have asthma or lung issues, be careful not to inhale it because it may cause breathing problems (just like any other dust would).

And with that said, food grade diatomaceous earth is the type of DE you would want to buy if you ever plan to include it in your raw food recipes. Make sure you are well informed about the product before getting into using it. It’s also advisable to consult an expert regarding what its effects are going to be on your body prior to trying it out.

What are your thoughts on diatomaceous earth?

Am I the only one who slams back a glass or two of fresh juice and promptly gets a stomach-ache? I don't think so! I get this awful pain in my gut that lasts about 30 minutes, and I'm normally such a healthy person. What's going on here?

I had to delve further to find out why, and what I could do about it. Because I sure didn't want to give up my juice. For my fellow sufferers, the good news is there are several things you can do to avoid this... yay!

Pain can be caused by:

Drinking too fast

A certain amount of air is swallowed whenever you eat or drink. If you drink too fast, you will swallow excess air. This creates extra gas in your system causing pain and possibly bloating, and even flatulence (yikes!).

Drinking too much at once

Simple system overload here: your body cannot digest all that juice quickly enough. It's the same as over-eating. You feel full and bloated, and you get a gut-ache!

Too much of a good thing

Juicing concentrates the natural sugars that are found in fruits and vegetables. Sugars (and other carbs) ferment in your gut and naturally create some gas as part of the digestive process. Concentrated sugars may cause gastro distress. Your body may not be able to cope with a pure juice, and it's letting you know.

Certain fruits & veggies

Fruits and veggies are undoubtedly good for you. But high-fiber fruits & veggies (apples and pears, cabbage, beets, carrot and kale) are often the culprits for causing gas. They are harder to digest, especially in large amounts.

Help is on the horizon!

Drinking smaller amounts of juice more often through the day should help. Same with drinking slowly. Plus, I find that diluting my juice helps immensely. Not only do I tolerate it better, but it makes my juice go farther, as well!

If pain is an issue after you drink fresh juice, and you've tried the first 3 tips, you could try an elimination diet to find out what's causing you grief. It could be that you cannot tolerate one particular thing, especially in concentrated amounts. Through elimination, I discovered that beets are the source of my stomach pain.

You know your body best. Listen to what it's saying. Take steps to eliminate issues - sip, reduce volume & dilute. See your doc if necessary.

After all, you want to be able to have your juice... and drink it, too!

For people who are always on the go, finding the time to prepare healthy meals can be a challenge. The added challenge of coming up with a simple yet nutritious meal or snack can definitely add to your daily struggle. If you've been struggling with your diet and would like to make a conscious choice to eat healthy and raw food, go for one of my fast raw food recipes. 

No matter how experienced you are with raw food preparation, it's always good to have a guide for some easy-to-make recipes for whenever you're in a hurry. With these fast raw food recipes, you can prepare them at home just before you leave to rush to work or after dinner for a nice sweet snack. Here are some of my fast raw food recipes:

Raw Salad for Lunch

If you're in a real hurry and you're running late for work, you can use this easy to make raw salad recipe. It's a very simple and fast recipe where you will only need to prepare a few items for your lunch. However, I don't recommend preparing them in advance as the ingredients can turn smooshy and less appetizing.

Instead, you simply have to bring a ripe carrot, tomato, and avocado with you to work. When you're about to eat, you just need to prepare these ingredients to make into a delicious, healthy, and colorful raw salad for lunch. If you've got a lunchroom at work, you're good to go with this one!

Raw Chocolate Cookies

Perfect for days when you've just got to satisfy your chocolate craving, you can recreate this easy recipe for raw chocolate cookies.

Compared to other raw cookie recipes, you simply need a few ingredients to recreate this gooey treat: almonds, cashews, dates, coconut oil, vanilla, agave nectar, sea salt, and cocoa powder. Best served warm, you do not need to refrigerate them too long. Since they don't turn crispy, you can dehydrate them for just a few hours. 

Raw Banana Chai Smoothie

If you're looking for a fast and easy recipe for a raw smoothie, this Raw Banana Chai smoothie will work wonders!

You can turn it into a quick dessert fix or a replacement for a sweet coffee or hot cocoa after dinner. It is really easy to make as you just need to blend the ingredients in a blender. To achieve the chai taste, you can use cardamom or cinnamon. This will be a perfect end to a hot summer day!

Raw Chocolate Haystacks

Apart from the fact that this is an easy to make recipe, you don't need to use any equipment, which means less dishes to clean.

All you need to make this recipe are shredded coconut, coconut oil, maple syrup, raw cocoa powder, sea salt, and pure vanilla extract. You can make these raw chocolate haystacks in advance and store them in your freezer so you can have a quick sugar fix. 

Raw Brownies

If you've been on the lookout for a raw brownie recipe that won't disappoint you, you've come to the right place! The texture and taste of this raw brownie recipe resembles real brownies, especially after it has been refrigerated for an hour or so.

Because of how delicious this recipe is, you may want to double the recipe so you can make more servings. This is one of my most popular recipes ever!

Which one is your favorite fast raw food recipe?

Making your own raw food is a lot better than buying prepared food for so many reasons, especially since you can never be too sure with the ingredients they use. It's time you start making raw food at home using these easy fast raw food recipes. You'll absolutely love these recipes for raw chocolate cookies, raw chocolate haystacks, and raw brownies if you're craving for chocolate.

You can also take the recipe for raw banana chai smoothie as a dessert after a raw salad for lunch. With these easy to make and fast raw food recipes, you'll be a raw pro in no time!