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.
Comments
Top voted
Staci Hall
Mar 31, 2013
Hi there...I am brand spankin' new to eating raw and am toying with the idea of becoming a member of your site. Whenever I talk to other people about my sojourn into vegan and raw foods, they often mention that I would probably gain weight beacause of the prevalence of nuts, seeds, avocadoes, coconuts and the like, that are commonly used in raw 'uncooking'. Do you have to monitor closely how many nuts you
are consuming...or even dates for that matter? Just concerned because my health AND my body image matter to me:). Any thoughts?
Staci Hall
Apr 01, 2013
Thanks so much for the quick reply... I appreciate it. I am trying to find my groove:)
The Rawtarian
Apr 01, 2013
Staci :)
All
deer4
Jul 21, 2021
Hi! What can I use as a substitute for bananas? Also cashews? Thank You!
Vegan Garden
Mar 14, 2016
That's a great idea!..I am so impressed… I am not very skilled at this sort of thing, but you make it look so easy!
The Rawtarian
Mar 15, 2016
Thanks!
Hannah
Feb 12, 2015
Hey,
I was just wondering what you could use as a substitute for dates as this seems to appear as a main/base ingredient in a lot of sweet raw recipes? And also what the ratio of dates:substitute item would be?
Thank you :) x
The Rawtarian
Feb 12, 2015
Hi Hannah! It definitely depends on the recipe, and in general I don't recommend substituting.. (I recommend looking for a recipe that works for you with all ingredients as written.)
That being said, raisins and dried prunes are excellent substitutions for dates. For example, in a raw pie crust using raisins or dried prunes instead is totally fine. Generally, dried prunes are a bit more moist than raisins.
Janace
Oct 02, 2014
This is so helpful! Can you add the equivalent for pure vanilla powder?
The Rawtarian
Oct 06, 2014
1:1 ratio for pure vanilla powder :)
Kathy Derrick
Jul 01, 2014
Can I substitute raw almonds for raw cashews in a crust recipe?
Thanks!
The Rawtarian
Jul 06, 2014
Hi Kathy! In a CRUST recipe, yes!
Staci Hall
Apr 01, 2013
Thanks so much for the quick reply... I appreciate it. I am trying to find my groove:)
The Rawtarian
Apr 01, 2013
Staci :)
Staci Hall
Mar 31, 2013
Hi there...I am brand spankin' new to eating raw and am toying with the idea of becoming a member of your site. Whenever I talk to other people about my sojourn into vegan and raw foods, they often mention that I would probably gain weight beacause of the prevalence of nuts, seeds, avocadoes, coconuts and the like, that are commonly used in raw 'uncooking'. Do you have to monitor closely how many nuts you
are consuming...or even dates for that matter? Just concerned because my health AND my body image matter to me:). Any thoughts?
The Rawtarian
Mar 31, 2013
Hi Staci, great question. That is right up there with "Where do you get your protein" for top questions that people will ask you :)
In short, it's all about balance. It's important to have some delicious treats that we raw vegans can enjoy when craving something exciting and fun. But just because we use the occasional nut-dense recipe, like raw cheesecake or alfredo sauce, that doesn't mean that that's all we eat. I eat many many nut-free meals, like green smoothies in the morning, lovely salads and creative veggie-based entrees, raw soups and more. The trick is to eat a balance of all the good things. Plus, once one is in-tune with one's body, there are days where you feel like eating something very light, whereas other days you'll want something a little heartier. It's all about listening to what your body needs. But I am sure I am preaching to the choir here.
When others ask somewhat critical questions, it usually says more about them than it does about us.
If you are mindful of your body image, I am sure that you will find the right balance.
:)
The Rawtarian
Mar 24, 2013
Hi Robin, great questions!
Here is the cheap food processor that I own - it gets bad reviews on Amazon but it's cheap and it's the one I've been using for almost 4 years! I don't have a problem recommending it, it's the Black and Decker Quick and Easy: http://tinyurl.com/avdwva4
Other recommended appliances here: www.therawtarian.com/appliances
For nuts it does depend on your location for shipping, but you can try nuts.com for untoasted unsalted
Hope this helps!
Robin Schick
Mar 22, 2013
I love your website. You are so knowledgeable and I am so grateful you are sharing your talents with us all.
I wanted to know where you buy your nuts. I recently bought raw almonds in a group buy, but didn't buy nearly enough.
What do you suggest?
And could you please direct me to where I would find a list of appliances that you use?
I have a blend tech but I need a new food processor.
Thanks
Robin
Not sure How I will see your response. Could you kindly also respond to: tastefullyyoursrobin@gmail.com Thank you so very much.
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