Raw fruit and vegetables typically have a high nutritional content which is significantly reduced when cooked. This is particularly true for vitamins B and C which are important in maintaining a healthy immune system, keeping up energy levels and preventing disease. Try one of the following Top 5 Raw Vegan Sauce Recipes to inspire your raw dish, or to incorporate raw ingredients into your favourite hearty meal of pasta, grains or pulses!
An earthy beet infusion adds a twist to this take on the traditional Italian sauce. Beetroot is high in folate, fibre and potassium and is known to improve blood flow to our brains.
Ingredients (serves 4-6)
525g (3 cups) tomatoes
160g (1 cup) sun-dried tomatoes
1 large beet chopped and peeled
3 tablespoons yellow onion, chopped
3 tablespoons maple syrup
2 tablespoons soy sauce
2 tablespoons olive oil
1 tablespoon tomato paste
3 cloves garlic
6g (¼ cup) fresh basil
2 tablespoons of thyme
2 tablespoons of oregano
Salt and pepper
Method: Blend together in a blender or food processor and serve with veggie or regular noodles, or as a tasty dip. Credit: Nutrition Stripped
2. Avocado Pasta Sauce
Avocados contain healthy fats and a high level of B1 which helps cells convert carbohydrates into energy.
Ingredients (serves 3)
1- 2 cloves garlic
6g (1/4) cup fresh basil
1 to 2 tablespoons lemon juice
1 tablespoon olive oil
1 ripe medium avocado
1 tablespoon water
1/4 teaspoon salt
I like to add half a red pepper to mine for a vitamin C packed punch!
Method: Simply blend and serve with pasta or just pour over your favourite veggie dish.
Credit: Oh She Glows
3. Cashew Curry
Raw cashews are mineral rich and contain properties to promote a healthy heart, bones, nerves and even hair. When soaked and blended they are a rich and healthy alternative to creamy, dairy-based sauces.
Ingredients (serves 4)
115g (1 cup) raw cashews soaked for approx 2 hours
120 ml (½ cup) water
1 tablespoon curry powder
3 teaspoons agave syrup (or sweetener of choice)
A sprinkle of sea salt.
Method: Blend together in a food processor and serve over pasta or use as a spicy vegetable dip!
Credit: The Rawtarian
4. Raw Vegan HOT Sauce
Good news if you’re a fan of spice, chillies contain a wealth of vitamins and minerals, enhance blood circulation and boost metabolism. Garlic is also best consumed raw due to its cancer fighting property, allicin.
10-15 hot peppers of choice, de-stemmed (For bigger peppers, fewer; smaller peppers, more. You can remove the seeds and the white skin membrane for a milder sauce)
1 cup raw apple cider vinegar
4 garlic cloves
1/2 tsp. sea salt
1/2 tsp. chili powder
1/2 tsp. coriander
1/4 tsp. cumin
Juice of 1/2 lime
Zest of 1/2 lime
Optional Chia seed gel for thickening
(Soak 2 tbs of chia seeds per 240 ml (1 cup) filtered water and refrigerate for 15 minutes.)
Method: Blend in a food processor or blender until you reach desired thickness. Be creative – use as a salsa, add to wraps, steamed veg or in any way you desire! Credit: One Green Planet
5. Raw Chocolate Sauce
Craving something sweet, fear not! This sauce uses raw cacao which is chock-full of antioxidants and what’s more, it’s a great brain power booster and a natural mood enhancer.
Ingredients (serves 2-3)
125g (1 cup) raw cacao powder
200g (1 cup) cocoa butter or coconut oil
2-3 tbs sweetener such as agave syrup
Method: Melt the cacao butter or coconut oil on a low heat until fully melted. Combine all the ingredients and pour over fruit or use as a dipping sauce. Credit: Food Matters
Nowadays raw food doesn’t just refer to a side salad or a plate plain, tedious carrot sticks; it can be a meal as big and as wholesome as you like, so it’s time to ditch the old ‘meat and two veg’ tradition and embrace the exciting possibilities of raw food. Also bear in mind that sauces are more flavoursome when prepared raw and less time- consuming to create, keeping your meal times fuss free, delicious, healthy and something to look forward to!