Stock a Raw Pantry + Recipes!

Welcome to the raw foods corner of Live Eat Learn! I hope to make this an ultra-informative place for you to come for all things raw eating. Let’s jump to the good stuff first:

Raw Recipes This Way!

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On this page, you’ll also find:


How to stock a raw pantry

While my pantry is not completely raw foods, the following are some of my raw-specific pantry and refrigerator staples for a well-balanced raw foods diet. Note that this isn’t absolutely everything you need in your pantry, just a few very raw-specific staples to help you keep good nutritional balance and make really tasty raw food!

Pantry staples

  • Canned and Dried Beans
  • Grains and Flours
    • Oats: Rolled, instant, or steel-cut doesn’t make a difference apart from the texture you’re going for! Learn more about them here.
    • Oat flour: This is simply oats ground into a fine powder. Perfect for thickening up liquid recipes, like smoothies or cold gazpachos.
    • Buckwheat flour: Despite the name, this powerful ingredient is wheat free!
    • Almond flour: This is simply finely ground almonds, but makes a great substitute or addition to baked goods.
  • Nuts, Seeds, & Dried Fruits
  • Vinegars
    • Apple cider vinegar: Great in salad dressings or to bring a tart sort of bite to vegan cheeses.
  • Oils
    • Olive oil: My go to for almost all stovetop cooking.
    • Extra virgin olive oil: An important member of the oil team for cold dishes, like salad dressings. This one has a lower smoke point, meaning you can’t heat it quite as high.
    • Safflower oil: With almost no flavor, polyunsaturated fats (the good kind of fat), and a high smoke point, this is your oil for healthier frying.
    • Sesame oil: This also has a high smoke point, but brings a really sesame, nutty taste. Super tasty in Asian dishes!
    • Coconut oil: This has a high smoke point and a distinct coconut aroma and taste. It’s high in saturated fat, so use it in moderation.
  • Sweeteners
    • Maple syrup: Use a touch of maple syrup as a sweetener instead of sugar for a more rounded taste and more phyotchemicals and antioxidants than table sugar.
    • Medjool dates: Soak these to get them nice and soft then remove the pits and blend into a date paste. This paste works wonders for sweetening things like baked goods!
    • Stevia: The leaves of the stevia plant are dried, ground up, and sometimes removed of their color to create a substance that can be substituted for sugar.
    • Raw agave nectar: A sweet syrup from the agave plant that’s actually sweeter than sugar, so you need less of it.
    • Honey: Because maple syrup can be pricey, I tend to use honey a lot more in place of sugar. Also brings a more rounded flavor to things like baked goods, smoothies, and soups without the refined sugar.
  • Odds and Ends
    • Nutritional yeast: A deactivated yeast that has a cheesy/eggy/savory flavor.
    • Raw cacao nibs or powder: While cocoa has been roasted at a high temperature, cacao is raw, so a lot of the nutrients are still well and intact. You can use cacao and cocoa interchangeably in most recipes.
    • Coconut milk (full-fat and light): Skim the cream off full-fat cans to make dairy-free whipped cream, or use light coconut milk to add a lot of creaminess to soups or smoothies.
    • Sun-dried tomatoes: Bring major favor and smokiness to your recipes.

Refrigerator Staples

  • Condiments and Sauces
    • Miso: An umami-rich paste made from fermented soybeans. It’s great for adding salt/savory/umami to soups, dressings, marinades, the works.
    • Dijon mustard: Adds a bit of spicy intensity to dishes. Even if you don’t like mustard (like me), this is an important one to have for general cooking.
    • Tahini: Made from sesame seeds, this is a potent little sauce that I incorporate into Asian dishes and baked goods alike. It’s sold both roasted and raw.
    • Hummus: Made from chickpeas and tahini, this is a protein-packed spread that’s great in sandwiches or as a veggies/pita bread dip.
    • Tamari: This is a sauce made from soy beans that is a lot like soy sauce, but a bit thicker and smokier. It’s free from gluten and has a lot less sodium.
    • Coconut Aminos: This is a sauce made from coconut sap that is interchangeable with soy sauce or tamari!
  • Alterna-milks and Dairy
    • Almond milk: Lower in calories and saturated fat than soy and cow’s milk, but a bit lower in protein. Make your own with this recipe.
    • Oat milk: I love the super oaty taste of this milk…almost like the milk left after a bowl of cereal!
  • Fruits and Veggies
    • The produce section is your best friend! Stock up on leafy greens (spinach, kale, lettuce), crunchy veggies (beets, carrots, zucchini, cucumber), dreamy creamy produce (avocados, bananas) and lots of fruit (apples, oranges, berries).

Raw Substitutes


Raw Resources


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P.S. Have an awesome raw foods tip that’s not listed here? Send me a message and I’ll include it so we can all learn from each other! 

P.S.S. This post contains affiliate links for products I love, which means if you make a purchase after clicking a link, I may earn a commission, at no extra cost to you.

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