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Substituting Raw Ingredients for Cooked

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Binders, thickeners, and emulsifiers

  • Raw version use: psyllium powder, flax, chia seeds, Irish Moss, agar agar, coconut meal, nut cheese, avaocado, dates and lecithin.
  • Example of raw binders and thickeners: click here

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Breads, tortillas, crepes, and flatbreads.

  • Raw version use: sprouted, ground grains or nuts, seasoned, shaped and dehydrated; lettuce, collards, or cabbage leaves, flax-vegetable or psyllium-vegetable wraps and flax crackers which are dehydrated.
  • Example of raw crackers and breads: click here

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Bouillon, broth and stock.

  • Raw version use: miso, tamari, shitake mushroom powder, vegetable juice, thickeners
  • Examples of juices: click here

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Cream and eggs.

  • Raw version use: avocado, nut/coconut cream, psyllium powder
  • Example: click here

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Butter and shortening.

  • Raw version use: coconut butter, avocado, nut butter and cacao butter
  • Examples: click here

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Canned coconut milk.

  • Raw version use: fresh or desiccated coconut blended with water or blended fresh young coconut flesh.
  • Example: click here

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Chocolate.

  • Raw version use: carob, cacao, cacao powder, butter and nibs.
  • Example: click here

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Chips and crackers.

  • Raw version use: Dehydrated breads, crackers made from flax, chia, vegetable pulp or sprouted grains.
  • Examples: click here

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Cooked onion and garlic.

  • Raw version use: onion or garlic powder (not raw), dried onion or garlic or fresh.  Be ver careful if using fresh, you usually don’t need as much.  These two spices are very pungent when raw.  So start off with lesser amounts than expected.  You can always add but not take away.

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Cooked tomatoes.

  • Raw version use: soaked or ground sun-dried tomatoes, fresh seeded tomatoes

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Cooked vegetables.

  • Raw version use: dice. julienne, or chiffonade finely.  You can warm them in the dehydrator or marinate them.
  • Example: click here

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Dairy milk and cream.

  • Raw version use: nut milks, coconut milk
  • Example: click here

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Dairy cheese.

  • Raw version use: nuts blended with probiotics to create cheese.
  • Example: click here

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Flour.

  • Raw version use: ground up nuts, seeds, dried vegetable matter, or buckwheat to create flours.
  • Example: click here

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Ice Cream.

  • Raw version use: frozen nut or coconut cream, bananas and other fruits.  You can also make raw ice creams.

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Mayonnaise.

  • Raw version use: avocado, blended young coconut, nut or seeds.
  • Example: click here

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Meat.

  • Raw version use: ground nuts and seeds along with vegetables, dehydrated
  • Example: click here

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Pasta or rice.

  • Raw version use: spiralized zucchini noodles for pasta, finely chopped cauliflower or parsnips for rice.
  • Example: click here

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Peanut butter.

  • Raw version use: raw nut butters

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Roasted nuts and seeds.

  • Raw version use: use raw nuts, soak and dehydrate them.
  • Example: click here

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Vinegar.

  • Raw version use: citrus juice, tamarind, berries, pineapples, coconut vinegar

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White sugar.

  • Raw version use: agave, dates, dried fruits, yacon, honey, etc
  • Example: click here

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2 thoughts on “Substituting Raw Ingredients for Cooked

  1. Becki says:

    Hi,
    I want to make the Marshmallow cookie frosting recipe. Wondering what the purpose of the whey protein powder is and if there is a substitute? I can’t have casein. I know some say most of the casein is removed during the process of making whey, but I need to have casein-free. If you could recommend an alternative, I’d be very grateful. Would hemp protein work?

    Thank you,
    Becki

    • amie-sue says:

      Good afternoon Becki,

      Well, as I mentioned in my story, me grabbing the whey protein was a mistake… but it turned out amazing. I understand some people don’t use whey protein (it was even a fluke that I had some in my cabinet because I normally don’t use it) for various reasons. Everyone has their own food intolerance’s, likes, dislikes and convictions. I simply don’t have the time or the means to test every single alternative. :) BUT with that being said, I do want to try this frosting recipe using my Sunwarrior Raw Protein Powder. I don’t have hemp protein powder on hand so you can give it a try. If you do, please keep me posted otherwise, I will post soon how my experiment turns out. :) Have a blessed day Becki! amie sue

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