Raw Lunch Ideas

by Susan on October 1, 2013

Raw Lunch @Rawmazing.com

Lunch @Rawmazing.com

Veggie "Bread" @Rawmazing.com

Raw Lunch @Rawmazing.com


There are two things I can not live without. My veggie “bread” and my chick pea spreads. If I have those, I always have lunch at the ready. With just a little advanced planning, you can have wonderful, raw elements to use as the base of a quick sandwich or snack. 

My favorite raw “bread” (note that this bread is on the thin side and crisp) is super simple to make. Veggies make the base, a cup of ground golden flax loaded with omega 3’s is the binder. In this case, I threw in some nutritional yeast, sun dried tomatoes and Bragg’s Aminos to kick up the flavor a notch. I often make a double batch and keep the extra in an air-tight container. 

My other go to is chickpea spread. You can make this with cooked chickpeas or raw sprouted ones. The inspiration for this recipe came from one of my favorite books, “Prevent and Reverse Heart Disease” by Dr. Caldwell Esselstyn. If you ever want to know how your diet affects your heart, and how you can actually reverse heart disease naturally with diet, this book is for you. Based on a whole food plant based diet, it also contains some wonderful recipes. Note, they are not completely “raw” recipes. Cooked food is included. 

If you don’t have time to sprout the chick peas, you can use cooked. It won’t be raw but it will still be delicious. Gluten free, vegan and raw, this recipe is a quick delicious way to have lunch on hand. 

I would love to hear what your favorite “go to” raw elements are!!

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{ 16 comments… read them below or add one }

Kristen Kelley October 1, 2013 at 2:42 pm

These sandwiches look delicious and the “bread” sounds so simple. I think I may whip some up to send for lunch with my daughter tomorrow!


Ayoola October 1, 2013 at 3:19 pm

I would like to purchase some of your books. Where can l do this? Many thanks. Ayoola


Susan October 1, 2013 at 3:20 pm

Simply click on the links in the right sidebar. It will take you to the places to order. Cheers!


Joanne October 1, 2013 at 3:36 pm

I don’t have a dehydrator , can I use my oven for this recipe?


Susan October 1, 2013 at 3:43 pm

I have not tried it in an oven but you would have a hard time keeping it raw unless your oven temp can be lower than 115 degrees. Cheers!


rhinda October 1, 2013 at 5:25 pm

Have you ever substituted anything for the onion??? I have a think with onions. Can’t stand them. In a different recipe, I used crushed apples instead of onion. What do you think it would do to this recipe?? Any thoughts?


Michelle October 1, 2013 at 11:14 pm

These look totally amazing. As soon as I get a dehydrator, this is on the list. Thanks so much


Heather @Gluten-Free Cat October 5, 2013 at 10:01 am

I just popped the bread in the dehydrator. Can’t wait until it’s ready! Raw foodies must have patience… :) Now I’m off to make the spread! Thanks these great recipes. Would you be interested in sharing them at Raw Foods Thursdays?



kimmythevegan October 5, 2013 at 7:10 pm

Mmmm this sounds really good. I’ve never made a raw chickpea spread before – I’ll have to try it out =)


Janette Hillis-Jaffe October 11, 2013 at 1:20 pm

Hi Susan,

I think this recipe is the answer to my prayers. It looks much simpler than most raw breads and doesn’t have sunflower seeds (which my husband is allergic to.) I am so looking forward to trying it out. My favorite raw food staple is a ginger tahini dressing made from 1/2 c braggs, 1/2 c tahini, juice of 2 lemons, 1/2 c water, one inch grated ginger, and 1 c olive oil. I adapted it from the “Rawsome” recipe book and use it on big salads many times per week. Thanks for your beautiful blog! Janette


Dixya @ Food, Pleasure, and Health November 14, 2013 at 1:06 pm

new to your blog and will definitely be checking it out more.


Cindel November 28, 2013 at 5:39 pm

Love your blog. One question- could I freeze the bread and use at a later stage by warming it up a little in the dehydrator? thanks!


Carol McKenzie December 23, 2013 at 2:11 pm

I’m on my second batch now of this fantastic bread. I’m new to the raw food world and this is a life-saver. Breads (the non-raw kind) are my downfall but now I have something raw and tasty and luscious and a bit crunchy for my lunch.

I managed to forget zucchini the other day, so substituted an orange bell pepper and an apple, and increased the sun-dried tomatoes a little bit, and the consistency came out pretty close to the other batch. The taste is obviously different…and as part of the joy of raw, you can eat along as you create.


Jessie January 24, 2014 at 4:33 pm

I made the bread and it turned out really yummy! I added 1 clove of garlic and I didn’t grind my flax seeds. I wanted some texture. I soaked the seeds prior to adding to the mix to make them more easily digestible. I might add some dates next time for a touch of sweet. I shared them with friends and they all loved them as well. Thanks for a great recipe!


LaWanda January 30, 2014 at 1:32 pm

I made the bread and it was awesome. This is the first so-called bread recipe that worked well for me. I am so happy with it! I am going to make it again because it is all gone!


LaWanda January 30, 2014 at 1:36 pm

I also made the Chick-pea spread. I am not excited by the Dijon mustard. It is okay. I added fresh garlic and some tahini. It helped. I have attempted to sprout chick peas in the past. This is the first batch I sprouted that did not have a smell. After the initial soak, I placed the peas in a basket that was part of a salad spinner. I rinsed them 2-3 times a day and kept them in a dark place in my dining room with a damp paper towel over them. They are wonderful! I have 1.5 to 2 inches of sprout on the peas! The recipe with photos helped me tremendously to be inspired to turn out a great product! Thanks for the inspiration.


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