02/13/2012 02:41 EST | Updated 04/14/2012 05:12 EDT

Easy Raw Food Recipes For Beginners

For those interested in trying raw foods at home or those who are already practitioners and seeking new menu ideas, here are three recipes to try. They were created by Rose Vasile, author of "Uncooking with RawRose" and a certified raw foods chef.

Super Carrot Soup

Cookbook author Rose Vasile says this soup is tasty, easy to prepare and a good recipe for those new to raw food to try.

250 ml (1 cup) water

375 ml (1 1/2 cups) carrots (cut in 2.5-cm/1-inch chunks)

15 ml (1 tbsp) cilantro (to blend)

1 garlic clove

5 ml (1 tsp) raisins (to blend)

30 ml (2 tbsp) olive oil

5 ml (1 tsp) lemon juice

2 ml (1/2 tsp) sea salt

2 ml (1/2 tsp) curry powder

2 ml (1/2 tsp) cumin

Dash of cayenne

15 ml (1 tbsp) cilantro (to mince for topping)

5 ml (1 tsp) raisins (for topping)

Blend all ingredients, except toppings. Pour into serving bowl(s). Sprinkle soup with minced cilantro and raisins.


--Add 125 ml (1/2 cup) chopped red pepper to blend and 15 ml (1 tbsp) diced red pepper for topping.

--Fresh parsley can be used instead of cilantro.

--Avocado can be used instead of olive oil. After blending other ingredients, blend half an avocado and 50 ml (1/4 cup) water until smooth.

Makes 500 ml (2 cups).

Source: "Uncooking with RawRose" by Rose Vasile.


Vegetable Curry

There is nothing in this recipe that has to be done ahead of time, but the veggies will soften a bit if you make it a few hours before you want to serve it.

250 ml (1 cup) julienned red pepper (cut in 2.5- to 4-cm/1- to 1 1/2-inch long thin strips)

250 ml (1 cup) chopped zucchini (diced in 1-cm/1/2-inch pieces)

250 ml (1 cup) cauliflower (cut into florets about 1- to 2-cm/1/2- to 3/4-inch big)

250 ml (1 cup) broccoli (cut into florets about 1- to 2-cm/1/2- to 3/4-inch big)

150 ml (2/3 cup) diced pineapple (cut in 1-cm/1/2-in pieces)

250 ml (1 cup) water

3 dried apricots (each sliced in half)

150 ml (2/3 cup) chopped pineapple (cut in chunks to blend)

75 ml (1/3 cup) coconut (dried or fresh)

1 clove garlic (cut in half)

2 ml (1/2 tsp) sliced fresh ginger

5 ml (1 tsp) sea salt

10 ml (2 tsp) curry

Dash of cayenne

50 ml (1/4 cup) sesame seeds (to grind) or raw tahini

1 avocado (cut in 1-cm/1/2-inch chunks)

50 ml (1/4 cup) cilantro (to chop)

In a bowl, place red pepper, zucchini, cauliflower, broccoli and pineapple.

In a blender, blend water, apricots, pineapple, coconut, garlic, ginger, salt, curry and cayenne until smooth.

Add ground sesame seeds or tahini to mixture in blender and blend to combine.

Pour sauce over veggies in bowl and stir to coat.

If eating immediately, gently stir in avocado and cilantro. Alternately, marinate mixture for a few hours. If sauce is too thick, add a little water. Then add avocado and cilantro just before eating.

Other vegetables to use: Beans, bean sprouts, carrots, cucumbers, mushrooms, onions, tomatoes

Makes 1 litre (4 cups).

Source: "Uncooking with RawRose" by Rose Vasile.


Banana Lemon Pie

This is one of Rose Vasile's favourite desserts and she says it's always a big hit with her guests.

750 ml (3 cups) pecans or walnuts (not soaked)

375 ml (1 1/2 cups) raisins

Zest and juice from 1 1/2 medium lemons

4 medium bananas

Poppy seeds, blueberries, raspberries, slices of colourful fruit or sprigs of mint (optional)

In a food processor, process nuts. Add raisins and process until mixture starts to clump together. Gently distribute mixture over bottom of a 23-cm (9-inch) plate, then press firmly to form crust.

Grate lemon zest on top of crust.

Juice lemons into a bowl. Slice bananas into lemon juice; stir gently to coat bananas with juice. Arrange banana slices/lemon juice on crust.

Optional: Decorate with poppy seeds, blueberries, raspberries, slices of colourful fruit or sprigs of mint.

Makes one 23-cm (9-inch) pie.

Source: "Uncooking with RawRose" by Rose Vasile.