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5 Raw Food ...
Published: June 8, 2024

5 Raw Food Diet Recipes to Enjoy This Summer

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Raw foods can change your life, and they’re especially amazing to eat in the summer when it’s hot and you want to stay cool and comfortable. 

If you want to try raw foods but are a little lost, we’re giving you five delicious raw food diet recipes to enjoy this summer. At Integrative Nutrition, you’ll learn a lot about how to cook simple, healthful food so you, your family, and your future clients can be healthier and happier. 

Try one of these recipes this week, and share the love with your friends and family using the social sharing tools. 

Green Smoothie (Vegan, Gluten-free)

Serves 2

2 cups kale or spinach
2 frozen bananas
1 green apple
1 cup almond milk


Freeze peeled bananas in chunks to have on hand. Wash greens and apples. Core apples and cut into fours. Transfer all ingredients to blender and blend on high until creamy, adding more almond milk as needed. 

Grilled Pineapple, Watercress, and Avocado Salad (Vegan, Gluten-free)

Big thank you to awesome grad Eileen Z. Fuentes, class of 2011, for sharing this recipe with us!

Serves 4-6

1 bunch watercress
1 pineapple, cut into 1-inch slices
1 avocado
1 small red onion
2 garlic cloves, chopped
Extra-virgin olive oil
Apple cider vinegar
Sprinkle of coconut palm sugar

Cumin, to taste
Himalayan salt, to taste
Black pepper, taste 


Rinse watercress in colander. Pat dry with paper towel or spin dry. Set stovetop grill or barbecue to medium.

Place pineapple slices on baking sheet and sprinkle coconut palm sugar over them.

Transfer pineapple to grill and cook for 5-7 minutes on each side, until golden brown.

While pineapple is grilling, place garlic, olive oil, vinegar or lime juice, cumin, salt, and pepper in a small bowl and whisk. Taste for seasoning. Set aside. De-pit and cut avocado into 1-inch cubes.

Place the watercress in a medium bowl and toss with half the dressing, then arrange on platter.

Add the pineapple and avocado to the same bowl and toss with the rest of the dressing. Mound the pineapple and avocado over the watercress. Garnish with slices of red onion and serve. 

Massaged Kale Salad with Lemon Vinaigrette (Vegan, Gluten-free)

Serves 2

1 head kale
1 English cucumber
Juice of 2 lemons
3 tablespoons extra virgin olive oil
1 tablespoon dried oregano
Sea salt, to taste
Black pepper, to taste


Wash and dry kale. Remove leaves from stock and slice into ribbons. Transfer to large mixing bowl.

In small mixing bowl, add lemon juice, olive oil, oregano, salt, and pepper and whisk. Pour dressing over kale and massage for a minute with clean hands, kneading and rubbing. Toss in cucumber and serve with extra fresh cracked black pepper. 

Chia Seed Guacamole (Vegan, Gluten-free)

Serves 5-6

3 avocados
1 small red onion
1 jalapeño pepper
Juice of 3 limes
½ cup chopped cilantro
½ cup chia seeds, soaked
Sea salt, to taste


Halve and score avocadoes and scoop out into bowl. Dice red onion, jalapeño and cilantro and add to bowl. Add lime juice, soaked chia seeds, and sea salt. Mash all ingredients until creamy with small chunks. Serve with your favorite vegetables or corn tortilla chips. 

Superfood Cacao Smoothie (Vegan, Gluten-free)

Serves 2

2 frozen bananas
2 tablespoons maca
1 teaspoon cinnamon
2 tablespoons raw cacao
2-3 pitted dates, or to taste
1 cup cashew milk, or other milk


Freeze peeled bananas in chunks to have on hand. Blend all ingredients until creamy, adding more cashew milk as needed. 

After you try one, let us know how you feel in the comments below. Do you have more energy? Less bloated? Leave a comment. We can’t wait to hear from you.


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