7 Days Eating Raw Foods – Recipes and Grocery List for Dehydrated Items


posted by on 7 Days Eating Raw Foods Plan, Blog


The 7 days of eating raw foods plan will provide you with everything needed to keep you satiated and nourished. One of the characteristics of eating raw foods that can be hard for many to adapt to when starting to eat raw is the light feeling that can be a part of it. It can feel like you are not ‘full’, as most of us are used to feeling heavy after eating a cooked meal and associate that with feeling full. With the raw food diet we can emulate this feeling with dehydrated foods. 

Dehydrated foods, processed by drying at lower temperatures, retain the enzymes and high nutrition of natural foods in their raw state. Yet, they take a little more work for our bodies to process them and so stay in our digestive systems longer. This helps us to feel satiated and full for longer periods, and so they are perfect for getting started on the raw food diet.

7 Days Eating Raw Foods Plan - Multi seed Crackers

Dehydrated foods can take longer to make. It is not so much the labor involved that takes time, as it is that they can take up to 12 hours or more, in the dehydrator drying.

Here is my plan for getting it all done, as easily as possible.

Suggestions for making the dehydrated items

Most of these dehydrated items will last a month or longer if properly stored and you will have lots of left overs. But it is great to have the diversity of snack foods and the more filling dehydrated foods so you really enjoy your week raw.

I would make the dehydrated recipes in batches over the week or so before. Spending a week getting ready will pay off when the time comes to start your all raw week. Here is a suggestion of how to go about this:

A week before: make the Granola and Multi Seed Crackers
Mid-week: make the Pizza Crust and Nutmeat Patties
A few days before: make the Rawkalicious Cookies, Crispy Living Nuts & Seeds and Kale Chips

7 Days Eating Raw Foods Plan - dehydrated nuts


Alternative to Dehydrating

I know some of you will not have a dehydrator and still will want to experience eating raw. Many want to test it out before investing in a dehydrator. For whatever reason, there is an alternative. Dehydrating is the best option as you are ensured that the temperature in drying the foods does not go over 115 degrees. However, bearing in mind that the foods may go above this temperature, and lose some vital nutrients, enzymes and life force, we have an option.

Make the recipes included here, that are intended for the dehydrator, in your oven. Set the temperature at warm, or on its lowest setting.  I suggest, instead of teflex, to line a baking tray with parchment paper. All of the recipes can be made on this, or on a silicone baking sheet if you have. Crackers, pizza crust and granola can all be spread out the parchment lined tray. Likewise, shape cookies and nutmeat patties and place nuts, seeds and the kale chips on a parchment lined baking tray to go into the oven.  If your oven gets too hot the door can be cracked open a little to lower the temperature.

Note: I have not experimented with making these recipes in an oven, as I have a dehydrator. But I have heard that it can be done and have every reason to believe that it can be. It will take much less time to dry the recipes in an oven and so it will take a bit of guesswork from you. The times will depend on how hot the oven is. Try to get it as low as possible to retain the nutrients and enzymes in the foods.  I will love to hear how it goes and so if you have any questions or can give feedback on this process, please leave a comment below. You may be able to help someone else by doing so.

7 Days Eating Raw Plan - rawkalicious cookies


What to Make

Make 1 batch each of the following dehydrated raw recipes:

Multi Seed Crackers
Pizza Crust
Nutmeat Patties
Rawkalicious Cookies
Crispy Living Nuts and Seeds
Kale Chips


For easy reference, I am including the basic recipes below. For more information on how to make them, click the links below each.


Abbreviation of Measurements in Recipes

c = cup
T = tablespoon
t = teaspoon


7 Days Eating Raw Foods – The Dehydrated Recipes 



1 c Almonds
1 c Walnuts
2 c Pecans
1 c Sunflower Seeds
2 Apples
1 Banana
½ c Raisins

1 c Dates
1/3 c Water
½ c Maple Syrup or Honey
1 t Vanilla
1 t Salt

Optional – for extra flavor add also: ½ cup dried Cranberries, 1 T Orange zest and 1 T Cinnamon

Blend sauce ingredients in blender and set aside. Process the nuts and sunflower seeds in food processor until they are in small pieces. Remove to a large bowl. Process apples, banana and raisins together until coarsely chopped and chunky and add to bowl.  Blend the sauce ingredients together in a blender and add to the rest of the granola ingredients in bowl. Mix together until well combined.

Spread out onto Teflex sheets approximately ¼” thick. Dehydrate 4-6 hours at 115 degrees, then flip onto mesh screen and continue dehydrating for 10-12 hours. Break into pieces and store in an air-tight container. This will keep well for several weeks. To keep fresh for longer, store the granola in the refrigerator.

For variations or more info click link to go to the Granola post, or see recipe in The Love of Living Foods.


Multi Seed Crackers

1 c Flax – soaked in 2 c water a couple hours before mixing
½ c Pumpkin seeds – soaked
½ c Sunflower seeds – soaked
1/3 c Black Sesame seeds
1/3 c Sun-dried Tomatoes, approximately 12
Green Onions – chopped fine
½ Celery stalk – chopped fine
Garlic cloves – minced
1 t Turmeric 
1 t Salt
½ t Cumin 
½ t Chili powder
¼ t Cayenne

Blend all ingredients together in a food processor. Add water, if needed. Press mixture flat onto teflex sheets, quite thin, about 1/6” thick. Score the size of cracker you want with the edge of a dull knife or spatula. Dehydrate at 115 degrees overnight. Flip over unto a mesh screen and continue to dry another 6 to 8 hours, or until crisp. Store crackers in a container or zip lock bag in a cool dry place. They will keep well for weeks and keep freshest and longer if kept in an air tight container.

For more info click the link to go to the Multi Seed Crackers post, or see recipe in The Love of Living Foods.


Pizza Crust

1½ c Almonds, ground
3 Carrots, ground
1 Zucchini – chopped
¾ c Flax seeds, soaked in 1 c water for a few hours
½ c Pumpkin seeds
½ c Sunflower seeds
½ c Olive Oil
½ t Salt

Finely grind almonds and carrots in a food processor. Transfer to bowl. Grind Zucchini and seeds in processor until coarse. Stop and scrape down sides and add flax seeds; process 10 seconds. Transfer to bowl. Mix oil and salt into mixture in bowl, combining well. Spread mixture out ¼” thick onto teflex sheets. Score into desired size. Dehydrate at 110 degrees overnight, approx 8 hours. Then flip onto mesh screen, remove teflex and continue 3 to 4 hours or until dry. Crust will keep for up to a month covered and kept in fridge.

For more info click the link to go to the Pizza Crust post, or see recipe in The Love of Living Foods.


Nutmeat Patties

1 c Walnuts – soaked, rinsed and drained
1 c Almonds – soaked, rinsed and drained
½ c Sunflower seeds – soaked, rinsed and drained
½ c Pumpkin seeds – soaked, rinsed and drained
1 c Portobello mushrooms – chopped
1 Red Pepper – finely chopped
½ c Sun-dried Tomatoes – finely chopped
½ c Cilantro or Parsley – chopped
1 (1 c) Red Onion – chopped
¼ c Olive Oil
2 T Tamari
2 Garlic cloves – chopped
2 t Salt
1 t each Cumin, Chili powder, Onion Powder and Oregano
½ t Cayenne

Process together nuts and seeds until coarsely chopped in food processor and then transfer to bowl. Add the rest of ingredients and mix well together. This can be further seasoned with salt and desired herbs and spices or formed as is into patties and dehydrated on teflex sheets at 115 degrees for 4 to 6 hours. Flip onto mesh screen and continue dehydrating for an additional 6 to 8 hours until fairly dry. Great eaten as is as or in a wrap. These patties keep well in the fridge in a container for 1 to 2 weeks.

For more info click the link to go to the Nutmeat Patties post, or see recipe in The Love of Living Foods.


Rawkalicious Cookies

1 c Almond pulp – from making almond milk or grind dry almonds into flour
1 c Walnuts – crushed
Bananas – mashed
½ c Currants
½ c Sesame seeds
½ c Coconut flakes
½ c Cacao nibs
½ c Pumpkin seeds
¼ c Goji berries
¼ c Honey or Maple Syrup
¼ c Hemp seeds
1 t Vanilla
½ t Cinnamon

Soak pumpkin seeds and goji berries together in a bowl with just enough water to cover them for a couple hours. Mix the rest of the ingredients in another mixing bowl. Drain and add the gojis & pumpkin seeds. Mix well. Drop by spoonfuls onto teflex and slightly flatten. Dehydrate for 4 to 6 hours at 115 degrees. Flip onto mesh screen and continue dehydrating for another 10 to 12 hours, until dry. 

For more info click the link to go to the Rawkalicious Cookies post, or see recipe in The Love of Living Foods.


Crispy Living Nuts and Seeds

1 cup Almonds – soaked first, drain and pat dry
1 cup Walnuts– soaked first, drain and pat dry
1 cup Cashews
½ cup Brazil nuts
½ cup Pumpkin seeds – soaked first, drain and pat dry
2 T Tamari
1 t Salt, or to taste
3 T Cajun Spice Blend or 1 T each of Onion powder, Garlic powder and Chili powder

Note: For this recipe you can use 4 cups of any nuts of seeds. The larger seeds, such as pumpkin and sunflower work better than smaller ones. I chose the nuts and seeds above to make a grocery list with, but you can change them if you have other nuts or seeds you prefer using.

Drain nuts well by laying and patting with clean tea or paper towel or so they are quite dry. Then place in a large bowl. Mix the Tamari with Seasonings in a small bowl and pour this mixture over nuts and seeds and mix well. Spread nuts and seeds out onto teflex sheets and dehydrate for 6 hours. Then flip onto mesh screens and continue dehydrating until dry and crisp.

For more info click the link to go to the Crispy Living Nuts and Seeds post, or see recipe in The Love of Living Foods.


Kale Chips

1 bunch Kale
2 T Olive oil
1 t Salt
½ t Onion powder
½ t Garlic powder
½ t Chili powder
½ t Cumin
½ t Cayenne

Mix olive oil with spices together in a large bowl and set aside. Prepare kale by cutting hard middle stalk from kale and cutting leaves into a few large pieces. I usually cut the large leaves into 4. Add kale to bowl and use hands to mix and massage oil and spices into the kale leaves to cover completely. Place kale leaves onto mesh sheets and dehydrate at 115 degrees overnight, or for 6-8 hours.

Note: Kale chips are also delicious made with just olive oil and salt, without the extra spices. See also the Cheesy Chili Kale Chips post for a great variation. For more info click the link to go to the Kale Chips post, or see recipe in The Love of Living Foods.

How to Eat Raw –  Raw Diet basket of raw foods

Grocery List for Dehydrated Items

4 cups Almonds
4 cups Walnuts
2 cups Pecans
1 cup Cashews
½ cup Brazil nuts
1 ¾ cups Flax seeds
2 ½ cups Sunflower Seeds
2 ½ cups Pumpkin seeds
½ c Sesame seeds
1/3 c Black Sesame seeds
¼ c Hemp seeds

1 cup Sun-dried Tomatoes 
3 Carrots
1 Red Pepper
1 Zucchini
1 Red Onion
3 Green Onions
½ Celery stalk
1 bunch Kale
1 cup Portobello mushrooms
½ c Cilantro or Parsley
6 Garlic cloves

3 Bananas
2 Apples
1 cup Dates
½ cup Raisins
½ cup Currants
½ cup Coconut flakes
½ cup Cacao nibs
¼ cup Goji berries

¾ cup Honey or Maple Syrup
1 cup Olive Oil
¼ cup  Tamari
1 Tbsp Vanilla
up to ¼ cup Salt
1 ½  T Onion powder
1 T Garlic powder
1 T Chili powder
2 tsp Cumin
2 tsp Chili powder
2 tsp Cayenne
1 t Turmeric
1 t Oregano
½ t Garlic powder
½ t Cinnamon

7 Days Eating Raw Foods Plan vegetables



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  • Emily Star

    So you consider maple syrup to be raw?

    • it’s definitely not raw. Each time it is mentioned it is along with ‘or honey’, which is easily found raw, unasteurized. I really like maple and would sometimes make the exception. You can decide what to use for yourself.