Your whole food, plant-based life.

Whats for Dinner?

Looking for a great raw dinner menu that is perfect for a summer evening?  Corn and zucchini,  plentiful and extremely compatible, are abundant right now. With  just a little prep time,  you can serve your family or friends this delicious dinner…100% raw food!
Starting your prep early in the day, a few simple steps, into the dehydrator and you don’t have to worry about it until dinner! The corn soup is refreshing and lively with a little dash of chipotle and smoked paprika. Enjoy! For Recipe, click “more” below.

Easy Raw Dinner


Zucchini “Fries”

  • 2 medium zucchini
  • 3 tablespoons olive oil
  • 1 clove garlic
  • pinch Himalayan Salt
  • pinch pepper
  • 2 tablespoons nutritional yeast (optional)
  1. Cut zucchini into pieces. These should be about 1/2 x 1/2 by 4″. They dehydrate quite a bit so don’t be afraid to make them big enough.
  2. Put garlic through press.
  3. Combine garlic, oil, salt and pepper. Put in large bowl and add nutritional yeast (optional).
  4. Toss to coat zucchini.
  5. Place on screens and dehydrate at 140 for 30 minutes, reduce heat to 115 and continue to dehydrate for 4-5 hours.

*wonder why we start the temperature high? Read here: Dehydration Basics

Cauliflower Steaks

  • 2 cauliflower heads
  • 2 tablespoons agave nectar
  • 1/2 cup olive oil, cold pressed
  • 1/4 cup nama shoyu
  1. Slice cauliflower into 1/2 inch slices and place in glass pan.
  2. Blend together agave, olive oil, and nama shoyu.
  3. Pour marinade over cauliflower steaks. (you will have some cauliflower that breaks off…just marinate that, too), flip to coat.
  4. Marinate for at least an hour. ( I always do this in the refrigerator)
  5. Dehydrate on screens for 1/2 hour at 140, then reduce heat to 115 and finish dehydrating for 4-5 hours.

Chipotle Corn Soup

  • 4-5 cups fresh corn (approximately 6 ears)
  • 1 1/2 cups water (filtered)
  • 1/4 teaspoon chipotle
  • pinch Himalayan salt
  • pinch smoked paprika (optional)
  1. Place all ingredients in high-speed blender. Blend until well combined.
  2. Strain through strainer (you may have to assist the liquid through the strainer by stirring it.)
  3. Serve topped with a pinch of the smoked paprika (optional) and kale chips.

Menu assembly:

At least 6 hours before you want to eat, marinating the cauliflower. While that is marinating, prepare the zucchini. Put zucchini and cauliflower steak in dehydrator. 20 minutes before you eat, make the corn soup! It’s that easy!

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  1. Jenny Lynn wrote on July 7, 2013

    I’m sure this is a silly question but with out a dehydrator can I use the oven and set it to 115? We just had almond cheese with pea sprouts and tortillas. It was amazing! Love your website.


    • Susan wrote on July 7, 2013

      Most ovens don’t go that low and work under different principles than a dehydrator. You can read more about it on the FAQ page. Cheers!

  2. Jeani wrote on March 9, 2012

    I made the ‘steaks’ and fries today, and invited a friend to dinner. She had car trouble, so the plans had to change. I just sent her a text telling her I was so glad she didn’t come, and that I just ate an entire head of cauliflower, and a zucchini for my dinner.
    The cauliflower I left in the dehydrator for longer than you suggested, about six hours. It was so good, and it was pretty, too. The little chewy bits were like popcorn!! (I will definitely be experimenting with that idea … maybe with some nutritional yeast added there.)
    The fries were good, but I think I cut them too large. Next time I will make them smaller and use a little more salt.
    This was excellent, Susan. Thanks so much for another great recipe.

  3. Gayla wrote on March 11, 2011

    Oh! And I didn’t strain the soup. It was thick and chowder-y! Very yummy!

  4. Gayla wrote on March 11, 2011

    I am trying to help my husband transition to raw. He is a hot dog, hamburger and pizza kind of guy, so I am trying to find things that are just out of this world for him to really enjoy. I made a large salad and the corn soup today for lunch. I didn’t have fresh corn, but thawed out flash frozen corn, and it was still amazing! He really enjoyed it, and thanked me for helping him get healthier, and said he was surprised how full and satisfied he felt. He can eat alot of junk and never feels satisfied. Thanks for another great recipe!

  5. Melissa Davis wrote on August 25, 2010

    The Cauliflower was amazing, my husband freaked, said it was the best raw food thing he had ever tasted and would love to just eat this all the time (he is not a raw foodie). The soup was fantastic as well..I did not get a chance to make the fries however, I was out of zucchini!

  6. Lesli wrote on August 25, 2010

    Thanks so much for sharing all of your knowledge, skills, and inspiring recipes. I was wondering if anyone has any suggestions on what to do with very large zucchinis (about 1 ft. long)–I’m reluctant to use them raw because I’m wondering if the taste will not be as good as when they are young and tender. Thanks in advance for your ideas!

    • Susan wrote on August 25, 2010

      You can still use them chopped up in recipes like the one I will post later today. But they are much drier and a bit woodier.

  7. Susan wrote on August 13, 2010

    In the recipe there is a link that says, wondering why we start the temperature high? You can click on that (above) to read an entire post on the subject. Basically, you need to be worrying about the food temperature, not the air temperature. By starting at a higher temp, it takes the water out of the food faster, reduces your dehydration time, and also prevents your food from fermenting. The food never goes above 115. You do have to remember to turn the heat down. I usually set a timer for this.

  8. Eloina LeBuhn wrote on August 13, 2010

    I just started a raw food diet on August 9th. By reading various raw advocators’ books and a short workshop that I participated, i understood that food should not be dehydrated on temperatures higher than 120F. I’m surprised to see so many of your recipes using 140F, could clarify the temperature dilemma.

    Thanks for sharing beautiful photos & yummy foods!


  9. Helene wrote on August 12, 2010

    You mean put the zuccini on the screens–not the dehydrator sheets??

    • Susan wrote on August 12, 2010

      The screen sheets for your dehydrator. Not the solid non-stick sheets.


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