by diana on January 24, 2013

in All the other good stuff



Each person may have their own opinion but below is a list of the cooked foods I eat while following a high raw diet and how I prepare them.

I am not 100% raw and most “raw foodies” are not.


You will read various things but you can “call” yourself “raw” if you eat at least 75% raw. Now in the summer time that is not hard to do. But….in the winter time, it is more difficult to eat a higher raw diet.

I am also a person who is always cold so I LOVE my warm food and drinks in the winter.

So….What cooked foods do I eat?

SOUP – I make my own soups

If you make your own soups – please pay attention to what stock or base you use. If you are using a product that you buy at a grocery store, then READ LABELS. This can make a “healthy” home-made soup contain “unhealthy” ingredients.

It pays to use a good, high quality organic soup base, and even then – read lables. Better yet, make your own base with sautéed veggies, garlic, ginger and your own spices.


I love beans and lentils. In summer I eat sprouts and I do in the winter but I also add cooked beans and lentils. I mainly use dried beans and lentils which I soak and then boil myself. But….I do also keep a few cans of Eden Organic beans in my cupboard. Once again, if you buy canned goods – PLEASE READ ALL LABELS. Even organic cans because they still are canned with preservatives.

The beans I like are black beans, adzuki (or Aduki) beans (which are extremely healthy for you) and chick peas. I buy the Eden Organics brand. I love adding the cooked (or canned) beans to salads they add an extra dimension as well as making the salad more of a meal.








I love these but I do prefer them slightly cooked. I do not steam but I sauté my veggies. When you steam veggies, they are in a steaming basket and all the liquid and nutrients drains to the bottom of the pot which then gets thrown out!

When you sauté, you keep those nutrients in the pan. Use just a bit of water and steam all the flavor and nutrients in. I add coconut oil to frying pan. I then sauté garlic, ginger and sometimes onions in that pan. I add the broccoli and cauliflower (or whatever veggies) with a bit of water and cover with  a lid on. This will steam the veggies while keeping all the nutrients in the pan. If there is a bit too much water accumulating in the pan, take the lid off and let some water evaporate.

You can also add apple cider vinegar, Tamari, spices and other sauces to the pan as it is cooking. After broccoli and cauliflower are cooked  I sometimes add one of my raw “cheeze sauces” to them – incredible!!


I LOVE greens and the best way to consume them is in a smoothie, juice or salad but in the winter I will sauté greens. I love mixing my greens, arugula, kale, spinach, Swiss chard, etc. A new one I have used lately (in salads and sautés) is curly endive.

I use coconut oil, garlic, ginger and onions and then greens. I also may add in some chopped cabbage. Greens do NOT need to cook long.


NOTE: Yams are orange and sweet potatoes are pale yellow. Many people confuse these.

I love yams and although I do not have them that often I do like them sautéed with garlic and ginger. Once they are cooked I sometimes add some greens. Add the greens, a bit more water, stir  and cover until greens are bright and soft. Really good combo.

When sautéing yams you will need to use more water than other veggies as the yams absorb a lot of water as they cook. They also take much longer to cook than broccoli or cauliflower. As you are sauteing the yams, continue to check them to make  sure there is still enough water in the pan so they do not burn.


 I am lucky to still be getting local organic grown beets from a farmer close to my house and they are incredible!!

I sauté beets like yams but I do not add garlic or ginger.  I usually just add water. Like yams, the beets will absorb a lot of  water so  keep checking them as they are cooking to make sure there is enough water in the pan. Keep the beets covered at all times (they splatter and it can get messy).

Beets do take some time to cook like this but the flavor – so good!! It is worth the time.

My favourite to top cooked beets is avocado. The buttery texture and flavor of the avocado is a perfect combination with cooked beets. I also add salt and pepper. If you do not like avocado, try coconut oil, salt and pepper. Another favourite of mine.


There are so many varieties of rice noodles. We have a grocery store in Nanaimo called “Fairway Market” and they carry a lot of Asian foods which includes a wide variety of noodles. If you are buying any packaged Asian food – READ LABELS. This is a must. They do contain a lot of preservatives but usually the plain dry noodles such as rice or mung bean or yam are fine.

My favorite noodles right now are brown rice vermicelli noodles. The brown rice noodles may not be available everywhere but you will easily find the white rice noodles. I like the vermicelli noodles as they are thin. If you have a craving something heavier then use the thicker rice noodles.

I use my raw sauces on rice noodleshot or cold noodles. After I cook the noodles  I either have them hot with  sautéed veggies or cool them in fridge and add them to a salad (as below).

As you notice in the above picture of my salad with some rice noodles – I follow the rule:

ADD A LOT OF VEGGIES (raw or cooked) when eating noodles, beans or starchy vegetables.

Any of these cooked foods that I have mentioned can be added to a salad and eaten cold as well. There are a lot of great recipes for beet salads that use cooked beets.

Also, with cooked yams, beets or carrots you can blend them into a great blended soup. Instead of using milk or cream, use home-made almond milk or seed milk.

I hope this post gives you a lot of great suggestions to help you eat healthy during the winter and enjoy some warm foods.


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