8 Simple and Inspiring Raw Swaps
Oftentimes, people hear about raw foods and think, “but it’s so extreme. I could never do that. Where would I even start?”
Very few people go raw overnight: most have long, gradual transitions that begin with a few simple changes. Below you’ll find some easy raw “swaps”—raw for cooked—that can help push you in a raw direction. (And if they don’t, they’re still healthy choices to feel good about.) Enjoy!
● Hemp protein for whey or soy protein
Hemp is a nutritional powerhouse. Hemp oil is a rich source of polyunsaturated essential fatty acids (aka, the “good” fats). Hemp seeds contain all the essential amino acids and essential fatty acids. And hemp proteins are similar to proteins found in the human body, which makes them easy to digest and assimilate quickly, so they’re a great alternative to whey and soy proteins, which are often heavily processed. Vegan and raw athletes, take note: they’re terrific for athletic recovery and muscle repair. And don’t let the green color scare you: hemp protein is tasty, and the popular Nutiva brand comes in several flavors.
Best of all (and unlike other protein sources), hemp protein is also rich in fiber, boasting eight natural grams per serving. Drink up!
● Larabars for Lunabars, Clif Bars, Probars, Quaker Bars, etc.
Most popular snack and fitness bars are 100% healthy…right? Not necessarily. Lunabars and Clif Bars routinely list soy protein isolate (a potentially carcinogenic compound) in their ingredients. Probars list brown rice syrup as their first ingredient, which means that it’s the most plentiful ingredient in the mix. Quaker True Delight bars include corn syrup, fructose, and maltodextrin. And don’t even get me started on protein bars.
Enjoying these products is perfectly OK, once in a while. But wouldn’t you feel a little better eating something that’s totally unprocessed and just as satisfying? Larabars have all the flavor of other snack bars, with none of the questionable ingredients. Check out Purebars, too: they’re a little less tasty in my opinion, but also pretty great (I recommend the blueberry flavor).
● Sprouted grains for regular grains
No, sprouted grains aren’t technically raw. But sprouted grain products are more digestible than conventional ones, and they’re cooked at low temperatures. They’re what I like to call a “raw-ish” foods: not raw, but totally healthy and worth eating. Many of you already know about Ezekiel breads, wraps, tortillas, hamburger buns, cereals, bagels, and more. The Alvarado St. Bakery also makes many delicious products (including pizza bread!). Swap sprouted bread for regular bread in your lunchtime meal, or enjoy a sprouted bagel for breakfast with a touch of honey. Yum!
● Almond milk for soy milk
If you’ve poked around on the blog a little, then you know I’m not the biggest fan of soy products. This is especially true of soy milk, which undergoes heavy processing before it hits the grocery aisle. For this reason, soy is incredibly tough to digest. It’s no surprise that it’s one of the most common food allergens.
So give your tummy a break, and try almond or hemp milk. The latter is very high in protein, and both are fantastic, tasty, and easy-to-digest alternatives with your morning meal. If you’re feeling super creative, give my recipe for almond milk a try. It’s delicious!
● Coconut water for Gatorade
The next time you reach for a Gatorade after your workout, ask yourself this question: would I like a little high-fructose corn syrup with my endorphins?
No matter how you slice it, Gatorade is lousy for you. Processed, full of sugar, and a scary color, to boot. Try coconut water instead. Naturally rich in potassium and magnesium, coconut water is nature’s Gatorade (it’s also a miracle worker for fatigue, dehydration, headaches, hangovers, and irregularity). It’s widely available in stores now. If you’re really intrepid, go to your nearest health food store and try purchasing a whole young thai coconut. Many will open it for you on the spot, and you can enjoy the water from the source!
● Collard leaves for wraps
I know, I know. It sounds a little crazy, right? Using collard leaves in place of wraps? Trust me, though, this is a truly delicious way to enjoy your lunch. If you’re not ready for the taste of raw collards, just steam them for a few moments. Trim the bottom of the stem, fill the center of the leaf with veggies, hummus, or guacamole, fold, roll and go!
● Raw goat’s cheese for regular cheese
As a vegan, I’m not a cheese eater. But I know that cheese is a much adored food. And the great news about going raw is that you don’t need to give it up for good, if you don’t want to.
Instead, get to know raw goat cheese. Goat cheese proteins are far easier to digest than the proteins found in cow’s milk, which makes it a superior alternative (there is also speculation that goat cheese is more digestible because its fat molecules are shorter than those in cow’s milk). Raw goat cheese—like the Alta Dena brand, found here—comes in several varieties, including a “cheddar-style” that has the same texture (and melts exactly like) regular cheddar cheese.
And if you can’t find raw, don’t worry: swapping regular goat’s cheese for cow’s cheese is still a great step towards improving your digestion and health.
● Green juice for coffee
Uh oh. I can hear the grumblings of resistance now. Believe me, I get it: back in college, I used to drink five cups of coffee every single day. Coffee is tasty, and it makes you alert, and it smells pretty great (at least I think so). Keep in mind, though, that it’s also highly acidic, terrible for your digestion, and it’s a false source of energy. Do you really want to cruise through the day on a chemical high?
Sure, coffee is fine in small amounts. But do your body a tremendous favor, and try drinking vegetable juice one of these mornings instead. Start with something sweet, like carrot, apple, celery, and cucumber. I promise it won’t taste too “veggie-like.” If you like it, try a greener combination, like green apple, celery, cucumber, spinach, and ginger, which is my absolute favorite. You’ll be surprised at how delicious—and addictive—juice can be! If you live in any urban area, you should be able to find a juice bar near you with a simple Google search. As for the cost, just think about all the money you spend on late afternoon Starbucks breaks, post-dinner cappuccinos in restaurants, and ground coffee at home each year. If you pick up a coffee on the way to work each day, switching to a juice one of these mornings shouldn’t cost much more.
What’s the payoff? A direct boost of morning nutrition. Juicing removes the fiber from the veggies, leaving only the vitamins, nutrients, natural hydration, and minerals behind. What’s wrong with fiber, you ask? Nothing! Fiber is great, most of the time. But it also puts your digestive system to work, and that can be draining first thing in the morning. Juice is the most digestible and gentle way to flood your body with nutrients and hydration as you start the day. So give it a shot: I guarantee that it’s a better boost than your usual java. Even if it doesn’t smell quite as tempting 
Embracing a raw lifestyle doesn’t have to come in leaps and bounds: sometimes it comes with small changes like these. So try one or all of the above: you may fall in love with these raw alternatives. At the very least, you can feel great knowing that you’re making a more natural choice for your body. Happy eating! xo
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Testimonials
–Lyn D., MarylandBefore I started working with Gena, I wasn’t sure whether it would be worth it, since I knew what I “should” be doing. Her counseling, however, turned out to be a key factor in my success.
Not only does she have great advice when I am struggling, but her realistic approach helped me make major changes despite having no time and limited funds. Her recipes and ideas are for real people with lives beyond their diets, and they are great. Gena is down to earth and non-judgmental. She strikes a great balance between encouraging me to go a little father but to keep things in perspective and have fun with the process.
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FAQ
So where do you get your protein?Ah, the million dollar question. I know that my fellow raw foodists are uttering a collective sigh of frustration with me. But it’s inevitable, so here goes:
I get my protein from a wide array of vegetables, sea vegetables, nuts, seeds, grains, and legumes. The notion that we need to supplement our diet with large amounts of protein, especially in the form of animal products, is mistaken: our bodies are capable of assembling amino acids from all of the foods we eat and building the “complete proteins” that we’ve all been told we need to get in a single sitting.
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Recommendations
Juicer (average $50.00 - $500.00)If you’re like me, and juicing is a crucial part of your lifestyle, then the cost of a juicer will absolutely be worth it! It will buy itself back again and again and again. The juicer I recommend is the Breville Two-Speed Juice Fountain Plus. It’s the only juicer I’ve ever owned, and it has never let me down. I recommend you invest in a juicer that has at least this level of performance in order to juice leafy greens.
Some of you have asked me whether it’s wiser to buy a juicer or a Vitamix.
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Grrreat swaps!!
I was just going to do a post just like this. It is half written! It is part of my whole “upgrade” theory. Great job, fabulous suggestions! I really need to move toward sprouted grains, but they always taste kind of dry to me. happy monday, babe.
Thanks Liz!
Mel: great minds think alike!! One of the things I hope to do with clients is walk throughs of health food stores with the theme of “worst, better, best” — which is pretty much your idea of upgrades.
None of these are groundbreaking, but they’re all simple and easy and I thought they were worth saying. Sprouted grains are touch and go, I admit. I could never do the Ezekiel wraps: I’d SO much rather have a collard leaf. But I haven’t tried the Alvarado St. Wraps yet!
Love this post Gena! I already adore Larabars – obviously! – and I actually just tried almond milk for the first time with breakfast this morning! Vanilla, unsweetened. It was great – I could totally taste the hint of almond flavor.
Great idea, I think a lot of people think Whole Foods and organic=healthy, but when you are paying a fortune, you may as well know what is actually good for you, particularly in the packaged food realm.
I’m loving all the swaps! Larabars and Purebars are my favorite snacks =)
Good swaps! As far as bars, I sometimes laugh when I think what we will eat when it’s a “bar” that we would normally avoid. I personally am not a larabar lover, but I’ve made a very easy and delicious homemade version. It’s cheaper and tasty!
I’ve been wanting to try collard wraps!
I know you’re talking about juicers in this post, but do you think there are similar benefits from vegetable smoothies? While I’ve thought about purchasing a juicer, I can’t really justify buying one right now. I do have a Blendtec blender though that makes excellent juices, but the fiber is still mixed in.
Thanks for the tips!
I LOVE COCONUT WATER!!! im lucky that my best friend works for ZICO coconut water and I get it for free
thanks for all of these tips Gena! I really want to incorporate more raw foods into my diet and I have been looking for a way to start
Thanks for all the tips! I love coconut water!
Yumm, I love collard wraps with hummus and sundried tomatoes
Question: are grains considered raw if you soak them overnight and “germinate” them? I love barley and wheatberries when they’ve been soaked overnight, but wasn’t sure whether they’re technically raw . . .
Thanks!
oh that was really helpful!! what does goat cheese taste like
Well now I will definitely try coconut water! Also, I need to ask my nutritionist if veg juice might be okay (with my GI probs). Is it at all bloating, do you know? Thanks!
Hi Gena,
I found your blog on EatLiveRun and am already really loving it. Thanks so much and please keep it up.
I have two questions. I’m interested in going raw for a time, like you did, to try it out and see if it will help some health problems. I read your How to Get Started. I’m wondering:
1- Can I use frozen fruit for the morning smoothies? (won’t have a juicer) Frozen just seems way less expensive and easier to keep on hand
2- How does drinking feature into this? I know you don’t drink, but do you think I could still feel the benefits without stopping drinking on the weekends? I’m trying to be practical and I can’t keep that up forever.
Laura,
I def don’t mean to disparage smoothies, which are wonderful creations, with my love of veggie juice! You’ll get all the nutrients with a smoothie, too, so go for it: I just prefer to digest lightly in the morning.
Syn,
I am so jealous!
Kirsten,
Glad you find it helpful!
Vani,
Yes. Soaked and germinated means that they’re not “raw” in the sense of “exactly the way they would be found in nature,” but they are indeed “raw” in the sense of “not heated.” I actually advise sprouting and germinating grains and nuts to make them more digestible.
Amanda,
I only tried it once, essentially to see what it was like so that I could be honest with clients about it. It sort of grossed me out as a vegan, but it tasted EXACTLY like what I remember sharp cheddar cheese tasting like. So, if you like cheddar, you’ll love it.
Dori,
If you have problems with candida (yeast) or you eat a lot of grains and sugar, it may be slightly bloating. But if you have a healthy system, it ought to help reduce bloating because of the potassium and magnesium, which regulate hydration. If you ever need to discuss your GI issues with an IBS survivor, feel free to email me.
Gena
Interested in Raw,
Welcome! So glad you’re interested!
1) Sure, you can use frozen fruit. Raw food purists will only eat fresh, but if you’re transitioning into raw foods I would definitely say to eat frozen if you like and it’s easier for you.
2) Sure. I’m actually going to post more extensively on this, but drinking is OK as long as its occasional (i.e., weekends, rather than nightly). I definitely recommend red wine as your beverage of choice: it’s a better alternative to hard alcohol. If you do drink liquor, try to keep it in moderation and hydrate well.
I don’t drink, as you know, but this is more a personal choice than a raw choice: I don’t love what it does to my energy, and I have a family history of alcoholism. But I certainly encourage those new to raw foods to keep red wine in their lives
you ought to note that coconut water doesn’t contain much in the way of sodium, which is a crucial ingredient in sports drinks since that is what you are tying to replace. its not an equal swap.
Actually, I misspoke. There is a decent amount of sodium in coconut milk. My apologies.
er, water.
A street bread is my FAVE!!!!!!!!!!!!!!!!!
Gena,
Thanks for your email letting me about your blog! Love it so far.
I’ve been interested in raw foods for a while, and although I don’t think I would ever go 100% raw, I do like the thought of incorporating more raw foods into my daily eats. I’m also trying to eat a more alkaline diet, and so these tips were very helpful. Thank you.
Are you a fan of Natalia Rose? I see some similarities between the two of you.
My one complaint…hemp protein powder…I’ve tried so many, and they all taste like dirt to me! Currently, I’ve loving Sun Warrior raw rice protein powder. Yum!
Have a good night.
Heather,
Yes ma’am. Natalia is my mentor! I’m taking her teacher’s training program this summer.
Thanks so much for visiting my blog! I want to hear all about your raw progress and am very happy you’ve fallen in love with raw rice protein powder! It’s a nice alternative to hemp.
Gena
Rockin’ post, Gena
Great job!!!
I really enjoyed reading this post! Just yesterday, I made my own “Larabars” and I don’t think I’ll be buying any more prepackaged bars.
Gena, excellent post! very informative. I am really unaware of the “raw” idea… but I am learning
zesty
Zesty,
So glad you’re learning! Maybe I’ll make a semi-raw convert out of you
Lauren,
Hi! So happy you found my blog, and am enjoying reading yours. I totally think that raw Larabars, a la Heather and you, are genius. In fact, I plan on experimenting with a recipe of my own very soon. It’s so economical and worthwhile to make something from scratch.
Gena
Great post. We’ve not gone raw at our house, but we definitely try to make strides in that direction every now and again.
These are GREAT suggestions that I think anyone could REALLY do. Collard leaf wraps ROCK!! And sprouted grains are so very good. Ezekiel breads are the best!
I met with my nutritionist this morning and she gave me the OK to try out vegetable juice – I am excited! Thank you for putting the idea in my head.
No yeast problems and I never eat grains anymore because fiber causes a lot of problems with my stomach. I’ll email you and explain. Thanks!
Lo,
Thanks! I am thrilled they help. Hope you visit again!
Dori,
Just emailed you back
G.
Hi Gena! Thanks so much for this post. It’s very interesting and informative! I’ll definitely keep a lot of this in mind
Since you are using Wordpress and are replying to a lot of your comments, you should activate the Comment Threading function (http://en.blog.wordpress.com/2009/02/19/comment-threading-is-here-plus-other-cool-comment-settings/). It allows you to reply to each comment individually in an awesomely organized manner
See my blog for an example, if you’d like. Enjoy!
Thanks Ryan!!
Yay! You’re welcome!
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