21-Day Vegan Raw Food Diet Plan: 75 Satisfying Recipes to Revitalize Your Body

by Heather Bowen

Tasty and creative raw food delights—75 vegan recipes and a three-week diet plan

Whether you’re new to raw veganism or you’re a real raw foodie, this is the ultimate guide for you. The 21-Day Vegan Raw Food Diet Plan combines the proven principles of veganism and raw foodism into one complete cookbook and meal plan. Using simple, everyday ingredients including nuts, seeds, sprouted whole grains, legumes, fruit, and fresh produce, you can make tons of great-tasting, plant-based recipes in minutes.

From Raw Vegan Mac ‘n’ Cheese to Raw Mexi Chili, this essential cookbook and raw food diet plan can put you on the path to looking great and feeling great. In just a few weeks, you’ll have more energy, clear skin, better digestion, and be completely satisfied—one hearty, healthy, vegan raw food meal at a time.

This definitive raw food cookbook

All-in-one—Improving your overall health is a snap with a balanced three-week meal plan that’s perfect for vegan raw food fans. Delicious recipes—Mouthwatering smoothies, entrees, snacks, and desserts packed with nutrition to keep you full and healthy.No guesswork—Complete shopping lists, sample menus, and meal prep pro-tips help you save time and money on your vegan raw food journey. Go green and get uncookin’ with The 21-Day Vegan Raw Food Diet Plan.

Genres: Nonfiction

245 pages, Kindle Edition

Published April 21, 2020

Reviews

[Conny Reviews · Rating 4 out of 5]

“Following this 21-day raw vegan meal plan will ensure your highest level of health and vitality while saving you precious time and money,” Heather Bowen writes in the second chapter of her book, 21-Day Vegan Raw Food Diet Plan: 75 Satisfying Recipes to Revitalize Your Body.

~ What ~
This two-hundred-page paperback targets those interested in eating only raw vegan meals for a more healthy outcome. After an introduction, the book is divided into eight chapters that contain a 3-week diet plan and seventy-five recipes, followed by measurement conversions, references, resources, index, acknowledgments, and the author’s biography.

The first chapter explains a vegan raw food diet, nutrition information, and supplement suggestions while the second chapter is setting up your kitchen, pantry items, soaking/sprouting/freezing tables, and equipment. The third section contains the three weekly plans, complete with breakfast, snacks, lunch, and dinner menus plus shopping lists, planning, and prepping. The next six chapters have recipes for smoothies, breakfasts, soups, salads, entrees, snacks, and desserts using nuts, seeds, whole grains, legumes, and fresh vegetables.

Each one-to-two-page recipe begins with its title, followed by prep times, yield, and a descriptive paragraph. The ingredients are listed in order used in the middle of the page with numbered directions underneath. Often added are prep, ingredient, and variation tips. All include caloric information.

~ Why ~
I am not vegan, but often love eating raw vegetables so this is a handy cookbook with all of its healthy recipes. I like that the directions are simplistic, easy to follow, and usually do not require too much time to make.

Some of the notable recipes are Lentil Walnut Tacos, Oatmeal Raisin Cookie Smoothie, Blueberry Avocado Dream Smoothie, Instant Hemp Milk, Carrot Cake Overnight Oaks, Banana Oatmeal Pancakes, Watermelon Gazpacho, Cauliflower Tabouli Salad, Jackfruit Sloppy Joes, Almond Rawmesan Cheese, Zucchini Hummus, Jicama Fries and Ketchup, Date Truffles, and Chocolate Avocado Pudding.

~ Why Not ~
Those who are not interested in raw vegan dishes may not appreciate this book, but it does have some great healthy recipes. Others may not have the time for dehydrating, soaking, or sprouting ingredients to make some of the meals.

~ Wish ~
Being a visual person, I wish there were colored photographs of all completed dishes.

~ Want ~
If you are or want to be vegan and eat only raw foods for a three-week period, this is a nice hands-on cookbook with plenty of healthy options.

Thanks to Callisto Publisher’s Club and the author for this complimentary book that I am under no obligation to review.

[Claudia · Rating 4 out of 5]

Let me say first that I do not strictly adhere to a vegan diet. I am always on the lookout for recipes that allow me to keep the food I serve interesting, tasty and healthy. Vegan recipes are one part of that. That said, I am very grateful to have received this cookbook from RockRidge Press in exchange for my honest opinion, and was under no obligation to provide a positive review. The introductory chapter provides wonderful information to those truly interested in embracing a vegan raw food diet, information regarding what the diet consists of, nutritional information, and health benefits. As the title indicates the author provides a 21-day meal plan designed to ease one into a plant-based diet and to create eating habits that conform to that diet. Given my motivation, I moved to the recipes, skipping the chapter on smoothies. In the breakfast chapter I found lots of recipes including whole grains and nuts. Since the recipes in this book are for raw foods, I was surprised to see items like pancakes, muffin tops, and bagels listed. These items are all prepared with a dehydrator! That is a kitchen appliance that I have actually been trying to use more often, and I am excited to try some of these recipes. Personally, not being a big fan of cold soups, I didn't find much there, but in the same chapter I found loads of yummy salad recipes. I plan on trying most if not all of them. In the entree chapter I found more opportunities to utilize my dehydrator. This chapter includes make-over recipes of traditional recipes like fettuccine Alfredo, lasagna, and mac 'n' cheese, as well as yummy sounding new-to-me recipes like a dragon bowl with tahini miso gravy, almond rawmesan cheese, and sunflower seedballs. I was just thinking yesterday about how much I miss potato chips, be in the snack chapter I found recipes for kale chips and zucchini chips along with lots of other savory snack ideas. For desserts, how could one go wrong with mint chocolate chip squares, key lime cheesecake, or walnut fudge? Most of the ingredients in this cookbook are readily available, and in our small town many more are becoming available. Here's to healthy eating and a healthy lifestyle!

[Kathy · Rating 4 out of 5]

The 21-Day Vegan Raw Food Diet Plan gives you all the information you need to know to jump into a life-style change if you're ready for it. I found the book very well organized, interesting, educational and quite helpful. Heather Bowen includes many helpful charts and lists (a nutritional information chart for Fruits, Vegetables, Nuts and Seeds, a list of common vegan pantry items, a frozen produce quick reference chart, a chart for how to prepare nuts and legumes (soaking & sprouting) to name but a few. She answers questions about the diet and vegan lifestyle, tells how to get the protein the body needs, and what tools you might need to add to your kitchen.

There are also three weekly meal plans, each with Breakfast, mid-morning snack, Lunch, mid-afternoon snack and Dinner, shopping lists for each of the weekly meal plans, and day by day prep and planning lists to carry off that week's meal plan. AWESOME!!!

Then come the recipe sections filled with easy to follow and sounds good recipes: Satisfying Smoothies, Bountiful Breakfasts, Splendid Soups & Salads, Enticing Entrees, Scrumptious Snacks and Delectable Desserts. Honestly, the only way this book could be better would be if she came to my house and prepared the meals for me!!

I may have made a slight misstep by including this book touting raw food in the cookbook genre, but the author has included lots of tasty-sounding recipes, so I'm hoping those reading this review will give me a pass on that! It definitely will help your health, so I'm safe with that category!

If you are a vegan or interested in becoming one, I think you'll enjoy this book.

Many thanks to Callisto Media and Rock Ridge Press for sending me a copy of this book in the hopes that I might write a review (review was NOT required). I enjoyed this book and gladly provide my unbiased review. All opinions expressed here are my own.

[Renee Knoblauch · Rating 5 out of 5]

I know a few people who live and swear by a vegan raw diet. I’m not a vegan but enjoy many vegan dishes to add to my meals. I was intrigued by all the information within this cookbook. I really appreciated the table on the nutritional information on fruits, vegetables, nuts, seeds, and legumes. There is information on supplements to stay healthy if you aren’t getting enough of supplements.
There is also a nice section for you to prepare a kitchen and pantry if you plan on going into a vegan raw food lifestyle. Another table in the book is on freezing food quick reference table. It tells you how to prep the food, what type of a container, and how long the food will keep for in the freezer. There are several weeks of menu plans along with shopping list to get started.

You don’t have to worry about flavor and a variety of foods. I would never think of Coconut Bacon as a recipe-remember this is vegan. I’m not so sure about that one myself. The recipes cover all meals and I really like the variety and simplicity of the recipes. Most of the ingredients can be found at your local grocery of health food store. Some products are more seasonal and might be harder to find in your area like jackfruit.

This is a great start if you plan on going on a vegan raw food diet or just wanting to add some healthy dishes into your menu.

I received a copy of this product in exchange for my honest review. I was not required to write a positive review.

[Melissa · Rating 3 out of 5]

21 Day Vegan Raw Food Diet Plan claims it will give you a "full body revolution", reboot your entire system, and change your life. In addition, it makes other bold claims: It will reverse chronic conditions and can even cure cancer, according to Bowen.
Aside from those bold claims, this is an interesting guide to going raw vegan. I wouldn't say it's necessarily an absolute beginner's guide, but it does start pretty basic. I appreciated the comprehensiveness of this book. It comes with recipes as well as a supplement guide, gadgets and pantry list, freezing guidelines, and weekly meal plan. The meal plan also has a grocery list for each week, as well as day-before preparations. There is a good variety of food included; smoothies, breakfasts, entrees, snacks, and treats. Though to be honest, for me as an absolute beginner, it was a little over my head. I don't own a dehydrator, and I'm really not interested in making my own nut milk. Those are just my personal barriers to this book, however if those don't bother you then it's worth a read.




**I was provided a free copy of this book by Callisto Publishers in the hopes of leaving an honest review.

[Witch-at-Heart · Rating 4 out of 5]

First off I have to say I am not vegan. However, I am looking to find creative and tasty ways to reduce the amount of meat and artificial additives my family eats and the recipes are so delicious I was surprised. I have found a ton a recipes I will use on a regular basis.

This book starts off fairly basic but and includes good supplemental information on going vegan. It also has lists for kitchen tools, freezing guidelines and meal plans. Overall it is well written. I personally have learned a lot about the lifestyle.

As I have said I am a complete beginner or more like mild investigator since I don't plan to fully switch to this diet. However, I feel if this interests you this book is worth checking out.

I received this book from Callisto Publishing and Rockridge Press for an honest review.

[Tammy · Rating 5 out of 5]

Great book of meal ideas for those trying to eat more raw vegetables. Nice assortment of choices.

Nice chart in the front of the book to help with prepping and how long you can keep the fresh produce - always good to know how to keep from wasting food!

Disclaimer: I received a copy of this book from the publisher with no expectations in return. The above thoughts and words are my own.

[Cassandra · Rating 5 out of 5]

I received complimentary copy.

You have to be ready for a lifestyle change if you commit to this kind of diet, but while some of the foods might be harder to get in areas, and a few recipes are time consuming, this looks like a wonderful way to get into raw vegan dishes.

[Cat Blais · Rating 3 out of 5]

Interesting recipes

Extremely complex with a long list of ingredients. Not for beginners. Also some are very high fat.The dessert section is nice,however.