One Simple Way to Eat More Raw Veggies

One of the biggest reasons why so many raw foodists fail to stay raw, besides not eating enough fruit, is not eating enough veggies (particularly greens).

Why is this such a problem?

For one, greens are good for you. They provide necessary minerals like calcium and phosphorus that are lacking in most fruits. But also, I’ve never met a raw food newbie who didn’t want something savory at the end of their fruit-filled day.

And that’s where vegetable matter (e.g. tender greens like romaine lettuce, non-sweet fruits like cucumber, and even cruciferous vegetables like broccoli) comes in. A big raw salad, soup, or stew filled with veggies is a great way to get in your greens and abolish those dinnertime cravings.

But most newbies don’t enjoy their veggie-filled dishes! They’re used to eating their vegetables cooked and smothered in butter, fried in oil, or drenched in salty dressings. A big raw salad is unappetizing and just tastes bland.

What to do?

Add in the Overt Fats

As I spoke about here, a current trend in the low fat raw vegan movement is to exclude all overt fats (e.g. avocados, nuts, and seeds) from the diet in an attempt to have more energy and increase athletic performance.

While this may be fine for the experienced raw food feaster, omitting all overt fats can make staying raw very difficult for the raw food beginner.

As I said, most people are used to consuming their greens and the like with rich and creamy dressings, dips, and sauces. Eating foods like lettuce and sprouts on their own or even with more sweet fruit is hardly satisfying.

By adding in just a little bit of avocado or a smidge of nuts, you can turn any bland and boring raw dinner dish into one that is supremely satisfying and delicious!

Remember, there’s nothing wrong with eating raw fatty foods as long as the amount is limited so that your overall fat intake doesn’t exceed 10% of total calories.

A Little Goes a Long Way

When I say add in a LITTLE avocado or a SMIDGE of nuts, I mean it! Eating low fat is very important for your health and fat is exactly what these foods are full of.

Check out this raw salad recipe to see what I mean:

Creamy Cucumber Salad

  • 1 small cucumber
  • 1/2 Hass avocado
  • 5-10 sun-dried tomato halves, soaked for at least 1 hour
  • 1 large head red leaf lettuce

Blend the cucumber, avocado, and tomatoes with the tomato soaking liquid. Pour over the chopped greens.

Even with just half of an avocado, this salad comes out to about 43% fat. On a 2000-calorie diet comprised of sweet fruit and this salad at the end of the day, your overall daily fat intake will come to roughly 8% of total calories.

That’s well within a healthy range and yet you still get to enjoy a rich, creamy, and delicious dressing. You really can have your (raw) cake and eat it too! :D

Go raw and be fit,


P.S. Looking for more delicious savory dishes like the one above? Then check out my raw recipe e-book:

“Low Fat, Fruit Filled, High Fun Raw Recipes”

Delicious and Healthy Raw Vegan Favorites for Every Meal

Low Fat, fruit Filled, High Fun Raw Recipes is full of healthy veggie-filled delights like the “Confetti Coleslaw”, “Groovy Green Wraps”, and “Popeye’s Best”.

And of course, they’re all extra delicious and satisfying. :)


  1. Blended sun-dried tomatoes is my favorite dressing. I pair it with basil or cilantro and I just love it. It lifts my salad from being a salad to being a raw stew.

    Swayze Reply:

    Hmm, sounds tasty!

  2. I just bought your book, I will give it a try. My big concern is that my teeth will fall out with all the fruit! Although I do love fruit. Any thoughts here? I do eat lots of greens.

    Keep up the good work! John

    Swayze Reply:

    Hi John,

    There is no reason that your teeth will fall out because of fruit. As long as you brush regularly, floss when needed, limit your intake of dehydrated foods like dried fruit and nuts, and only eat your fruit when ripe, you’ll have healthy, happy teeth. :)