People who successfully achieve their weight management goals, have increased energy, higher levels of activity, and experience overall better health in general share something simple in common: they eat a clean, balanced, fulfilling breakfast every single day. This is especially important to do if you’re on a raw diet, which can sometimes feel challenging to maintain due to certain restrictions.
The right breakfast will provide your body with the clean sources of fuel it needs to function at its most optimal level. These raw food breakfast recipes are brilliant in their simplicity yet pack a complex nutritional punch.
- Raw oatmeal
- Vanilla coconut yogurt
- Fresh fruit smoothie
- Banana pancakes
- Fresh carrot juice
- Green juice
- Young coconut water
- Apple avocado mousse
- Fresh fruit salad
1. Raw Oatmeal
Oats are a big part of a raw diet, which is also sometimes called raw veganism or raw foodism. They’re high in the soluble fiber beta-glucan, which means they might improve your blood sugar levels, lower cholesterol, and be beneficial for your heart and gut health. They’re also a popular addition to this type of diet because they’re filling. Just remember, for optimum digestibility and nutrient absorption, they need to be soaked before you consume them.
- 2-1/2 cups gluten-free old fashioned oats
- 2 cups filtered water
- 1/2 cup raw almonds, soaked (see instructions below)
- 1 medium green apple with skin
- 2 medium bananas (the more ripe the bananas, the sweeter the taste)
- The night before, soak the almonds by placing them in a jar with enough water to cover them. Place in fridge. When you’re ready to prepare the oatmeal, drain and rinse the almonds and set aside.
- Add all ingredients to your blender. Cover and blend at high speed until your desired level of smoothness and creaminess. About one minute should suffice. Any decent-quality blender will provide a creamy texture.
- Top with fresh berries, a drizzle of raw honey, or more diced bananas and apples. Store in the fridge.
2. Vanilla Coconut Yogurt
Another popular staple of a raw diet is yogurt. The varieties you might be used to seeing at the store aren’t raw because they’ve been pasteurized. So, to consume yogurt on this diet, it needs to be made with raw milk or a totally different base like fleshy coconut or blended macadamia nuts. While delicious plain, try layering it in flavorful parfaits with raw granola and fresh or dried fruits.
- 2 cups young coconut flesh
- 1/2 cup coconut water
- 2 tablespoons maple syrup
- 1 teaspoon vanilla extract
- 1-2 teaspoons juice from lemon, freshly squeezed (to taste)
- Place all ingredients into your blender. Cover and blend on high speed for about 2-3 minutes, until smooth and creamy.
- Top with fresh fruit of your choosing or raw coconut granola.
3. Fresh Fruit Smoothie
Not all smoothies can be considered raw, so be careful with the ingredients you select. If you stick to whole, uncooked foods in their natural state, you should be good. Remember to avoid heat-treated foods as well.
- 1-1/2 cups fresh-squeezed orange juice
- 1/2 cup almond milk
- 1/2 cup ice
- 1 date with pit removed
- 1/4 teaspoon vanilla extract
- 1/4 tablespoon orange zest
- 1 cup tightly packed fresh spinach
- 1-1/2 cups fresh mango, cut into chunks
- Add all ingredients except spinach and mango (orange juice, almond milk, ice, date, vanilla, and orange zest) to your blender. Pulse or blend until well-mixed (don’t need to reach a finished, creamy consistency yet).
- Next, add spinach and blend until well incorporated.
- Finally, add mango and blend until you reach the desired level of smoothness. Don’t worry if this takes several minutes. Saving the mango for last means it’s in the blender for the least amount of time, keeping it from becoming too hot.
- You can add extra ice at the end. The smoothie can be enjoyed right away or chilled in the freezer for 10 minutes if too warm.
4. Banana Pancakes
These fluffy and delicious raw banana pancakes are not your typical raw pancake – they come out soft and airy. Paired with coconut cream and fruit filling, they are a filling breakfast that keeps you fueled well into the afternoon.
- 4 cups chopped, ripe bananas
For coconut cream fruit filling:
- 1 cup dates, pits removed
- 1 cup filtered water
- 1/2 cup flesh from young coconut
- 1/4 teaspoon vanilla powder
- fresh berries
- Peel bananas, then chop them into fine bits. Do this by hand.
- Place a sheet of parchment paper on a dehydrator tray.
- Using about 3/4 cup of bananas for each pancake, spread evenly to form pancake shapes.
- Allow drying at 115 degrees for at least 12 hours, maybe up to 18.
- They’ll be done when they are soft but still easily removed from parchment paper.
- For the coconut cream, simply put all ingredients into a blender and blend until creamy. Spread on pancakes and add the fresh berries.
5. Fresh Carrot Juice
Carrots are jam-packed with beta-carotene, lutein, and zeaxanthin, offering a wide range of health benefits. Note that one medium glass of juice equals about three or four carrots. You can also make this recipe with either a juicer or blender.
- carrots (3 or 4 per glass)
- filtered water
- Wash carrots and cut them into chunky pieces.
- Place carrot pieces in the blender and add water about 1/2 way up the level of carrots.
- Cover and blend until well mixed.
- Strain the contents into drinking glass using a mesh strainer or cheesecloth to catch and filter the larger particles.
6. Green Juice
This green juice recipe is quite refreshing and so easy to make. No juicer or extractor is needed – you can use a high-powered blender. It’s an evenly matched blend of both fruits and vegetables, turbocharged with a shot of ginger.
- 3/4 cup chopped romaine lettuce
- 1 cup chopped cucumber
- 1 cup peeled, chopped orange
- 1-1/2 cups chopped, ripe pear
- 1 tablespoon peeled, minced fresh ginger
- 1/4 cup packed chopped kale
- pinch of kosher salt
- 2 cups cold filtered water
- Place all ingredients into a blender.
- Add the filtered water.
- Blend on high until smooth and serve in a drinking glass over ice.
7. Young Coconut Water
Coconut water comes from young green coconuts that are harvested before they reach maturity. It’s a source of 100% all-natural electrolytes, making it a perfect replacement for sports drinks. There’s no better way to drink coconut water than right from a young coconut immediately after cutting into it, as it begins to lose nutritional value and flavor the moment it comes into contact with oxygen.
- 1 young green coconut
- Remove the husk from the coconut.
- Cut a circle around the top and pry off, creating an opening in the top of the coconut.
- Enjoy the water directly from the nut with or without a straw.
This recipe makes granola that’s both raw and vegan, thanks to no baking. Eat it as a delicious snack on its own or use it as a sweet, crunchy flavor enhancer to add to smoothies, yogurts, or oatmeal.
- 1-1/2 cups raw almonds
- 1/2 cup raw walnuts
- 1/4 cup hemp seeds
- 1/4 cup ground flaxseed
- 12 Medjool dates, pitted
- Put almonds and walnuts into a food processor and pulse for about 30 seconds.
- Add flax and hemp seeds, pulsing for another 30 seconds.
- Add the pitted dates, then allow to blend for a few minutes, until everything is incorporated. The final mix should be loose, crumbly, and sticky.
9. Apple Avocado Mousse
Making mousse with avocado became a popular idea when it first started being used as a healthy substitute for chocolate mousse. Avocado can still provide that silky, creamy texture, and the taste is so mild it’s easily overpowered by the addition of cocoa powder. It’s become such a favorite, it’s not even necessary to try and hide behind chocolate. Here’s a delicious raw version that also incorporates apples.
- 1 avocado
- 2 apples
- 1/4 cup purified water
- Peel apples and remove cores.
- Remove meat from avocado and combine with cored apples.
- Blend apples, avocado, and water in a bowl with a hand mixer until creamed together.
10. Fresh Fruit Salad
Fruit salads are the ultimate in adaptability when following a raw diet because you can easily swap out any fruit for another of your choosing. As long as the fruit remains in its whole, natural state, you don’t have to worry about breaking your diet. Don’t forget that dried fruits are part of the diet, too. Switching or mixing fresh and fried can be a good way to keep the flavor profiles interesting.
- 1 star fruit, sliced
- 1/2 cup papaya, chopped
- 1 apple, chopped
- 1 guava, chopped
- 1 orange
- 1/2 cup pomegranate arils
- 1/4 cup black grapes
- 1/2 tablespoon raw honey
- pinch of black salt
- 1 teaspoon chaat masala powder, heaping
- Combine all ingredients in a large bowl.
- Toss well.
- Any fruit selections listed can be substituted with another fruit of your choosing.