Whats for Dinner?

by Susan on August 9, 2010

Looking for a great raw food 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.

Raw Food Summer Dinner Menu

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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{ 28 comments… read them below or add one }

patricia halverson August 9, 2010 at 5:12 pm

This looks amazing!
I posted on my facebook page!
I look forward to meeting you, raw potlucks and recipe exchanges……and being around “like-minded” people when I return to the Twin cities.
Currently, my daughter and I are eating only fruit for 30 days….(documentary)…but will definitely be trying these tasty recipes after…..actually zucchini is a fruit so I can go ahead and try this one sooner.
Thanks for the recipes!!!


Dot D. August 9, 2010 at 6:18 pm

I continue to be amazed at how you come up with these simple yet deliciously satisfying meals. This is another winner. Cheers!


Julie Lynn August 9, 2010 at 7:38 pm

Thank you for sharing another way to use the lovely abundance of summer veggies. We’ll give this recipe a try soon. :-)


Eco Mama August 9, 2010 at 9:03 pm

Mmmmm. This looks great, love the combination and always love namu shoyu with cauliflower.
Eco Mama


Sekhmet August 9, 2010 at 9:34 pm

This menu sounds simply divine! My only problem is that all three recipes call for the use of a dehydrator. I’m sure it can be prepared and served as it. How about addressing that issue for all of us raw fooders that don’t have access to a dehydrator?


Susan August 9, 2010 at 9:35 pm

You don’t need a dehydrator for the corn soup just don’t do the kale chips. Also, there already are many recipes on the site that don’t require a dehydrator. :-) You might want to take a look…


Dot D. August 10, 2010 at 12:22 pm

Susan ~ when you say 1/4 tsp chipotle, do you mean dried, in abodo sauce, pickled or how? I cannot find any in the stores…..so wondering how it comes packaged.

Also, in the above response you mentioned “kale chips.” There aren’t any in this recipe. Maybe zucchini is what you meant?



Susan August 11, 2010 at 4:54 am

I buy it packaged as a spice. You can try Penzey’s Spices on line.


Stacy August 10, 2010 at 1:25 pm

Kale chips are mentioned as a serving suggestion with the soup.

I am absolutely trying this out. I am really looking forward to the yeast with zucchini – I don’t like the usual breadings of ground flax seeds …



Elizabeth August 10, 2010 at 1:32 pm

you truly are RAWMAZING!!!
Love your recipes.


Eli August 10, 2010 at 1:42 pm

Would the soup be good un-strained?

Love your site!!


Susan August 11, 2010 at 4:51 am

Eli, you could try it but because I didn’t make it that way, I don’t know. There is a lot that strains out.


carrie l carree August 10, 2010 at 6:19 pm

I made the Zucchini fries tonight with dinner and they were so good and the house smelled so good today while they where in the dehydrator, thanks for the recipe:)


Roberta August 10, 2010 at 10:45 pm

I love your recipes.I
I’m making your Cauiflower Steak recipe tonight,but in the directions it calls for garlic,
how much garlic do I need?

love your recipes.


Susan August 10, 2010 at 10:47 pm

opps…typo, no garlic. You could always add a clove, diced if you want!


Joanna Rawvelous August 12, 2010 at 8:15 am

This sounds fabulous! Can’t wait to try it!



Helene August 12, 2010 at 4:18 pm

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


Susan August 12, 2010 at 4:23 pm

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


Eloina LeBuhn August 13, 2010 at 7:04 am

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!



Susan August 13, 2010 at 7:29 am

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.


Lesli August 25, 2010 at 2:36 pm

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 August 25, 2010 at 2:39 pm

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.


Melissa Davis August 25, 2010 at 4:04 pm

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!


Gayla March 11, 2011 at 4:05 pm

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!


Gayla March 11, 2011 at 4:07 pm

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


Jeani March 9, 2012 at 8:26 pm

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.


Jenny Lynn July 7, 2013 at 2:49 pm

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 July 7, 2013 at 5:00 pm

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!


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