5-Day Raw Vegan Challenge with Recipes 🌱

 

Here are simple recipes for each meal idea to help you fully embrace the raw vegan lifestyle. Let’s get started!

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Day 1: Fresh Start

Green Smoothie

• 1 cup spinach
• 1 frozen banana
• 1 cup pineapple chunks
• 1 tbsp chia seeds
• 1 cup water or coconut water
  Blend all ingredients until smooth.

Big Raw Salad with Lemon-Tahini Dressing

• Salad:
• 4 cups mixed greens
• 1/2 cucumber, sliced
• 1 shredded carrot
• 1/2 avocado, diced
• Dressing:
• Juice of 1 lemon
• 2 tbsp tahini
• 1 tbsp water (to thin)
• Salt and pepper to taste
  Whisk dressing ingredients and drizzle over the salad.

Zucchini Noodles with Tomato-Basil Marinara

• 2 zucchinis, spiralized
• Marinara Sauce:
• 1 cup cherry tomatoes
• 1/2 red bell pepper
• 1 garlic clove
• 5 fresh basil leaves
• 1 tbsp olive oil
• Salt and pepper to taste
  Blend marinara ingredients until smooth and pour over zucchini noodles.

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Day 2: Color Your Plate

Rainbow Smoothie Bowl

• 1/2 cup mango chunks
• 1/2 cup mixed berries
• 1 frozen banana
• 1/2 cup almond milk
  Blend until thick. Top with coconut flakes, chia seeds, and fresh fruit.

Raw Veggie Wraps

• 2 collard green leaves (or nori sheets)
• 1/4 cup shredded carrots
• 1/4 cup shredded beets
• 1/4 avocado, sliced
• Handful of sprouts
  Spread ingredients onto collard leaves, roll up, and enjoy.

Raw Pad Thai with Almond-Lime Dressing

• Noodles:
• 1 zucchini, spiralized
• 1 carrot, spiralized or julienned
• 1 red bell pepper, thinly sliced
• Handful of cilantro
• Dressing:
• 2 tbsp almond butter
• Juice of 1 lime
• 1 tsp tamari or coconut aminos
• 1 tsp grated ginger
• Water to thin
  Whisk dressing and toss with veggies.

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Day 3: Boost Your Energy

Green Juice

• 4 celery stalks
• 1 cucumber
• 1 green apple
• 1/2 lemon
• 1-inch piece of ginger
  Juice all ingredients or blend and strain through a nut milk bag.

Raw Falafel with Cucumber-Tomato Salad

• Falafel:
• 1 cup soaked sunflower seeds
• 1/4 cup parsley
• 1 garlic clove
• 1 tsp cumin
• Juice of 1/2 lemon
• Salt to taste
  Process ingredients in a food processor, form into balls, and serve with salad.
• Salad:
• 1 cucumber, diced
• 1 tomato, diced
• Juice of 1/2 lemon
  Toss salad ingredients and serve with falafel.

Raw Sushi Rolls

• 1 nori sheet
• 1/4 avocado, sliced
• 1/4 cup shredded carrot
• 1/4 cup cucumber strips
• 1 tbsp tamari or coconut aminos (for dipping)
  Spread ingredients across the nori sheet, roll tightly, and slice.

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Day 4: Sweet & Savory Balance

Chia Pudding

• 3 tbsp chia seeds
• 1 cup almond milk
• 1 tsp vanilla extract
• 1 tsp maple syrup (optional)
  Mix all ingredients and refrigerate overnight. Top with fresh berries.

Mango and Avocado Salad

• 1 cup mango chunks
• 1/2 avocado, diced
• Juice of 1 lime
• Handful of cilantro, chopped
  Toss all ingredients gently and serve.

Raw Tacos with Walnut Meat

• "Meat":
• 1 cup walnuts, soaked for 1 hour
• 1 tsp tamari or coconut aminos
• 1 tsp cumin
• 1/2 tsp chili powder
  Process all ingredients until crumbly.
• Assembly:
• 2 romaine lettuce leaves
• 1/4 cup salsa
• 2 tbsp cashew sour cream (see recipe below)
  Fill lettuce leaves with walnut "meat," salsa, and cashew sour cream.

Cashew Sour Cream

• 1/2 cup soaked cashews
• Juice of 1/2 lemon
• 1/4 cup water
• Pinch of salt
  Blend all ingredients until smooth.

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Day 5: Celebrate Your Glow

Superfood Smoothie

• 1 frozen banana
• 1/2 cup frozen berries
• 1/2 tsp spirulina
• 1 tbsp chia seeds
• 1 cup almond milk
  Blend until creamy.

Raw Buddha Bowl

• 1 cup kale, massaged with lemon juice
• 1/4 cup shredded carrots
• 1/4 cup shredded red cabbage
• 1/4 avocado, sliced
• Tahini Drizzle:
• 1 tbsp tahini
• Juice of 1/2 lemon
• 1 tsp water to thin
  Assemble bowl and drizzle with tahini sauce.

Raw Lasagna

• Layers:
• 1 zucchini, sliced thinly
• 1 cup spinach
• 1/4 cup marinara (see Day 1 recipe)
• 1/4 cup cashew cheese (see recipe below)
  Layer zucchini, spinach, marinara, and cashew cheese until all ingredients are used.

Cashew Cheese

• 1/2 cup soaked cashews
• 1 garlic clove
• 2 tbsp nutritional yeast
• 1 tbsp lemon juice
• 1/4 cup water
  Blend until creamy.

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Enjoy this vibrant, raw vegan journey! 🌱

*For simplicity you can purchase raw meals. 

Once you complete the challenge please print your certificate and Congratulations. 😊

Dr. Tanya Gold is a medical doctor and yoga teacher, who specializes in natural medicine, and functional medicine. She teaches yoga online and at the YMCA. 

Dr. Gold’s Optimal Living Institute is her holistic medical center, dedicated to getting people WELL Long Term. 

7 Habits of Extremely Happy People is a book she wrote teaching people how to create their happiness from within. It's available in hard copy and audio. 

Dr. Gold has been in practice for over 20 years.

www.dgoli.com 

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