Introduction
The raw vegan and cold pressed juices have gained significant popularity in recent years. This nutritional approach focuses on consuming uncooked, unprocessed plant foods and extracting their nutrients through gentle juicing methods.
As someone who has embraced this lifestyle for years, I’ve experienced firsthand the transformative effects it can have on health and vitality.
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The Essence of Raw Veganism
Raw veganism centers on the consumption of uncooked, unprocessed plant foods. This approach maintains that cooking destroys vital enzymes and nutrients, while raw foods retain their full nutritional potential.
Living Foods, Living Energy
Raw foods contain intact enzymes, which are catalysts for biological processes. These enzymes aid digestion and support overall health by reducing the body’s need to produce it’s own digestive enzymes.
Starting your day with a green smoothie floods your system with easily digestible nutrients and enzymes, setting a positive tone for the rest of your day.
Recommendation: This Vegan Smoothie Recipe guide has a heap of great smoothie recipes to get you started.
The Cold Pressed Revolution
Cold pressed juices complement a raw vegan lifestyle perfectly. Cold pressing is a method of juice extraction that uses hydraulic pressure to squeeze juice from fruits and vegetables without generating heat that could potentially degrade nutrients.
The Science Behind Cold Pressing
Traditional centrifugal juicers use fast-spinning blades that generate heat and introduce oxygen, which can lead to nutrient degradation. Cold press juicers, on the other hand, slowly crush and press produce, resulting in higher yields and better nutrient retention.
Cold pressed juices can retain up to five times more vitamins, minerals, and enzymes compared to juices made with centrifugal juicers.
Nutrient Concentration
Cold pressed juices offer a concentrated source of vitamins, minerals, and phytonutrients in an easily digestible form. This makes them particularly useful for those following a raw vegan diet, as they can help address potential nutrient gaps.
Implementing Raw Veganism and Cold Pressed Juices
Transitioning to a raw vegan lifestyle with cold pressed juices needs careful planning and dedication. Here’s a comprehensive guide to help you maneuver your way through this nutritional approach:
1. Gradual Transition
Begin by incorporating more raw foods and fresh juices into your existing diet. This allows your body to adjust gradually and helps prevent potential digestive discomfort.
Start by replacing one meal a day with a raw option or adding a cold pressed juice to your daily routine.
2. Essential Equipment
Investing in quality equipment is crucial for success in raw veganism and juicing. A good quality cold press juicer is essential for extracting most nutrients from fruits and vegetables.
Look for models with low RPM (revolutions per minute) to minimize heat generation and oxidation.
A high-powered blender is another valuable tool for creating smoothies, nut milks, and raw soups. Food processors can help with chopping, slicing, and creating raw desserts.
Checkout our top picks of cold pressed masticating juicers here.
3. Food Combining Principles
Proper food combining can enhance digestion and nutrient absorption. Some basic principles include:
- Eating fruits on an empty stomach or 30 minutes before other foods
- Avoiding combining proteins with starches
- Combining leafy greens with non-starchy vegetables
Experiment with different combinations to find what works best for your body.
4. Recipe Experimentation
Exploring different combinations of fruits and vegetables in your juices and meals keeps your diet interesting and confirms a wide range of nutrients. Try new recipes regularly and don’t be afraid to create your own unique combinations. Some of the recipes in the guide pictured here are a great starting point!
Some popular juice combinations include:
- Green juice (kale, cucumber, celery, apple, lemon)
- Beet juice (beets, carrots, apple, ginger)
- Citrus boost (orange, grapefruit, lemon, lime)
5. Hydration
While raw foods and juices are naturally hydrating, it’s important to confirm you’re drinking enough water throughout the day. Aim for at least 8 glasses of water daily, in addition to your juices and high-water content foods.
If you don’t have a built in water filtration at home, there are some great counter top filtration systems available on Amazon. The one pictured is super easy to use-simply plug it in, fill with water and away you go! Looks classy and will make drinking water feel a little less boring!
6. Body Awareness
Pay close attention to how different foods and juices make you feel. Keep a food diary to track your energy levels, digestion, and overall well-being.
Although a simple notebook is perfectly fine to use, sometimes a targeted journal can help with motivation and keeping you on track! This cute journal from Amazon is perfect!
This information can help you fine-tune your diet for optimal health.
7. Supplementation
Consider supplements to address potential nutrient gaps in a raw vegan diet. Vitamin B12 is particularly important, as it’s primarily found in animal products.
Other supplements to consider include:
- Vitamin D (if sun exposure is limited)
- Omega-3 fatty acids (from algae-based sources)
- Iron (if blood tests show low levels)
Always talk to a healthcare professional before starting any new supplement regimen.
Overcoming Common Challenges
While the benefits of a raw vegan diet with cold pressed juices are many, there are potential challenges to be aware of:
Dental Health
The high sugar content in fruit-based juices and the acidity of some raw foods can affect dental health. To protect your teeth:
- Rinse your mouth with water after consuming acidic foods or juices
- Use a straw when drinking juices to minimise contact with teeth (Check out these awesome sustainable smoothie straws with a straw cleaner from Amazon!!! Perfect!!)
- Wait at least 30 minutes after consuming acidic foods before brushing teeth
Digestive Issues
Some people may experience digestive discomfort when transitioning to a raw diet. To ease the transition:
- Gradually increase raw food intake
- Include fermented foods like sauerkraut or kimchi to support gut health
- Chew food thoroughly to aid digestion
- Consider digestive enzymes or probiotics as supplements
Pictured left is a fantastic little fermentation kit from Amazon so that you can actually make your own sauerkraut or kimchi!
Adapting to Different Scenarios
The raw vegan lifestyle with cold pressed juices can be adapted to various situations:
Traveling
Maintaining a raw vegan diet while traveling needs planning:
- Pack portable fruits and vegetables (apples, carrots, cherry tomatoes)
- Research juice bars and raw food restaurants at your destination
- Bring a travel-sized blender for making smoothies in your hotel room
- Pack raw snacks like nuts, seeds, and dried fruits
Social Situations
Navigating social situations can be challenging on a raw vegan diet. See this link here for heaps of tips navigating social waters as the lone vegan in your circle, but in general:
- Offer to bring a raw dish to gatherings
- Eat a small meal before attending events where raw options might be limited
- Communicate your dietary preferences to hosts in advance
- Focus on socializing as opposed to food during events
Seasonal Variations
Focusing on seasonal produce confirms variety and optimal nutrient intake throughout the year:
- Spring: Leafy greens, asparagus, strawberries
- Summer: Tomatoes, cucumbers, berries, melons
- Fall: Apples, pears, pumpkin, squash
- Winter: Citrus fruits, root vegetables, dark leafy greens
Advanced Techniques and Mastery
As you become more comfortable with raw veganism and juicing, explore advanced techniques:
Juice Fasting
Short-term juice fasts can give your digestive system a rest and flood your body with nutrients. Start with a one-day fast and gradually increase duration under professional guidance.
The Juice Truck book has loads of information about juices and juice cleansing-a very interesting and helpful read!
Sprouting and Fermenting
These techniques can enhance the nutritional value and digestibility of seeds, nuts, and legumes:
- Sprouting: Soak seeds or legumes, then allow them to germinate
- Fermenting: Use useful bacteria to break down foods, increasing nutrient availability
Raw Food Cuisine
Explore gourmet raw food preparation techniques to create complex, satisfying meals:
- Dehydrating: Dehydrators are not just for jerky! Create raw crackers, breads, and dried fruits
- Spiralizing: Make vegetable “noodles” for raw pasta dishes
- Nut cheese-making: Create dairy-free cheese alternatives
Exercises to Reinforce Learning
- Keep a food and juice diary for a week, noting how different combinations make you feel.
- Try a different cold pressed juice combination each day for a month.
- Experiment with making your own nut milk using a cold press juicer.
- Attend a raw food preparation class or workshop to learn new techniques.
- Challenge yourself to eat 100% raw for a week and journal your experience.
People Also Asked
What is a raw vegan diet?
A raw vegan diet consists of uncooked, unprocessed plant foods. It typically includes fruits, vegetables, nuts, seeds, and sprouted grains and legumes.
Foods are not heated above 104-118°F (40-48°C) to preserve enzymes and nutrients.
Are cold pressed juices healthier than regular juices?
Cold pressed juices often retain more nutrients compared to juices made with centrifugal juicers. The cold pressing process minimizes heat and oxidation, which can degrade vitamins and enzymes.
However, all fresh juices can be part of a healthy diet.
How much weight can you lose on a raw vegan diet?
Weight loss varies greatly between people on a raw vegan diet. Some people may lose weight rapidly because of the low-calorie nature of many raw foods, while others may maintain their weight.
It’s important to confirm you’re getting adequate calories and nutrients.
Can you get enough protein on a raw vegan diet?
It’s possible to get enough protein on a raw vegan diet, but it needs careful planning. Good sources of raw vegan protein include nuts, seeds, sprouted legumes, and leafy greens.
Some people may need to supplement with plant-based protein powders.
What are the potential risks of a raw vegan diet?
Potential risks of a raw vegan diet include nutrient deficiencies (particularly B12, iron, and omega-3s), dental issues from acidic foods, and digestive problems. It’s important to plan carefully and consider supplementation when following this diet.
How do you make almond milk in a cold press juicer?
To make almond milk in a cold press juicer:
- Soak almonds overnight
- Drain and rinse the almonds
- Add almonds and fresh water to the juicer
- Collect the milk and strain if desired
- Add flavoring like vanilla or dates if preferred
What’s the difference between a cold press juicer and a centrifugal juicer?
Cold press juicers use a slow grinding and pressing method to extract juice, while centrifugal juicers use fast-spinning blades. Cold press juicers typically produce higher quality juice with more nutrients and less oxidation, but they’re slower and more expensive.
Can cold pressed juices replace meals?
While cold pressed juices are nutrient-dense, they shouldn’t regularly replace whole meals. Juices lack fiber and often protein, which are important for satiety and overall nutrition.
They’re best used as a supplement to a balanced diet of whole foods.
How long do cold pressed juices last?
Properly stored cold pressed juices typically last 3-5 days in the refrigerator. However, for most nutritional benefit, it’s best to consume them as fresh as possible, ideally within 24-48 hours of pressing.
Is it safe to do a juice cleanse?
Short-term juice cleanses are generally safe for healthy people, but they’re not suitable for everyone. Prolonged juice fasting can lead to nutrient deficiencies and other health issues.
Always talk to a healthcare professional before starting any cleanse or significant dietary change.
Key Takeaways
- Raw veganism and cold pressed juices offer a nutrient-dense approach to nutrition.
- Cold pressing preserves more nutrients compared to traditional juicing methods.
- Gradual transition and proper planning are crucial for success on a raw vegan diet.
- Be aware of potential nutrient deficiencies and take suitable measures to address them.
- Experiment with different foods and juice combinations to find what works best for your body.
- There are benefits of vegan diets for longevity in life-for inspiration click here
