People who consume more raw vegetables claim they gain more energy, are able to reach and stay at a healthy weight, experience clearer skin and love that they can eat without needing to restrict calories. Plus, you save time in the kitchen.
Raw vegetables add a new element of texture and taste. If you get tired of the same old salads made with romaine, kale or a mesculin mix, there are tons of vegetables you can eat raw that you may be passing up in the grocery store or farmers market.
Raw preparation preserves delicate nutrients. It’s not just microwaving or grilling that can destroy a vegetable’s nutrients. Research shows that many common cooking methods — including steaming, sautéing, roasting and baking — can deplete fragile phytonutrients in your food. Studies show that antioxidants like beta carotene, a form of vitamin A found in vegetables such as squash and carrots, are destroyed during cooking.
Other studies show that chlorophyll, the “blood” of green plants that gives them their colour, can easily be destroyed by high-heat cooking. Chlorophyll is found in leafy greens and other vegetables. It’s essentially how plants collect and distribute the sun’s energy and it’s available to us when we eat the plant raw. Chlorophyll is a great blood purifier and works to clean out the digestive tract, detoxifying the body of waste and toxins.
Some people with sensitive digestive systems may experience a slight stomach ache after consuming certain raw vegetables — such as cruciferous cauliflower, broccoli, or Brussels sprouts — most people feel great after eating raw veggies as part of an overall healthy diet.
And the more you eat raw veggies, the more your body becomes accustomed to them and the better you feel overall. It’s time to experiment with fresh ways to use your favorite veggies. Mix and match these foods to create amazing, delicious, time-saving recipes that taste great raw.
Leafy Greens
Great for making salads.
- Collard Greens
- Mustard Greens
- Swiss Chard
- Escarole
- Dandelion Greens
- Turnip Greens
Non-starchy vegetables
Serve raw with dip, in slaws, or to use to top tacos and sandwiches.
- Okra
- Asparagus
- Zucchini
Starchy Vegetables
Add a crunch to salads, crudité dippers, or blend raw into sauces or spreads.
- Corn
- Butternut Squash
- Green Peas
- Sweet Potato
- Parsnips
