photo by Tegan Bukowski for Tracy Sadler SERENE Social Warming Recipes

So what is ‘Raw Food’? Plant based foods are considered raw when they have not been heated above 42 degrees, meaning they are still high in their enzyme content and vibrational energy. By eating these foods we are nourishing our bodies, minds and souls and there is no conversion of nutrients required by our complex and clever digestive systems. The body is simply able to absorb everything it needs and requires, to function fully and completely, Magic!!

A raw food or plant-based diet will consist predominantly of greens- including dark green leafy vegetables and sea greens like nori, wakame and dulse, all of which are high and complete in the vitamins and minerals that we need.Some seasonal and local fruits are included along with low quantities of nuts and seeds. Bean sprouts, such as alfalfa, lentils, seeds and beans, all of which are nutritious powerhouses, easy and cost effective do at home. Healthy fats, which include avocados, hemp seeds, flax seeds and oils and coconuts. Plus probiotic friendly fermented foods- sauerkraut, komucha, kefir, kimchi.

If all of this sounds a little overwhelming then make small changes, one step at a time, what’s the rush?!? Again enjoy the journey!! If you feel that you need more guidance, support and advice maybe search for local meet up’s, dinner parties and events in your area.

To give you a little kick start into your new way of eating here’s a couple of very simple raw recipes.. Enjoy!

Wintery Carrot and Clementine Soup

500g carrots

1-2 clementines

½ red onion

1 tbsp. Olive Oil

1 tbsp. Tamari

1 tsp. Umeboshi- pickled plum puree, find in the sushi section at your wholefoods market

2-3 sprigs of fresh tarragon leaves

Simply add all the above ingredients to your blender, high power is ideal, such as a Vitamix and blend to a thick puree. You can add a little filtered water or fresh homemade coconut milk to thin if needed. To warm slightly heat in a double saucepan or a bowl over hot water, not boiling as remember we don’t want it heated over 42 degrees, to retain its nutritional value. Serve with homemade sauerkraut on top and Raw Rosemary and sun dried Tomato Bread.

Pumpkin and Fig Pie

Serves 12


250g Almonds

100g Buckwheaties- sprouted and dehydrated buckwheat, make your own or

again buy from wholefoods outlet

100g Goji berries

150g Dates


500g-750g of fresh pumpkin flesh

6 fresh figs

2 tbsp. yacon syrup or sweetener of choice

2 tbsp. physillium husk

For the base blend down the almonds to a flour, then coarsely break down the buckwheat before finally adding the goji and dates to process to a dough. Line your cake tin or use a silicone mould and spread the mixture on the base and sides. Next for the filling blend all the ingredients apart form the husks to a puree, finally add the physillium husk and blend again momentarily before poring into your piecrust. Allow to set in the fridge or freezer. Serve with a Cashew Vanilla Cream.

My company Raw Happy is dedicated to making plant based delights available to everyone in the community. I host a number of events, workshops, demo’s, dinner parties, bespoke 1:1 and group cookery schools and food deliveries around the midlands. I am also a part of West Midlands raw food meet up group and regularly connect with Wholefoods Market Cheltenham. If you are keen to take your health to the next level then please check out my website or send me an email I would love to hear from you.

Love, Tracy Sadler

Contributor, SERENE Social


About Tracy

Raw Happy, aka Tracy Sadler is a raw food enthusiast, completing her Advanced and Superstar raw food courses with the renowned Kate Magic in Brighton, working with Explore Raw on her retreats in Portugal and hosting many a raw dinner party, master classes and festival stalls.

My plant based adventure is forever evolving, growing and expanding.. I love jet setting off over the UK, Europe and further afield to share my passion and knowledge with all you beautiful souls. Along with delivering my nourishing creations all over the midlands, including Cheltenham, Birmingham, Solihull and Worcester- where I now host regular dinner parties at Cafe Bliss.

I have discovered many health benefits from following a predominantly raw vegan and high plant-based diet, including improved energy and digestion, clearer skin, and general vive for life.

I’m ecstatic to share my passion of raw food with others, even making small daily changes to your diet can result in a significant change to your well being. I’m not here to preach and say you have to follow a strict 100% raw diet, it’s finding the right balance which works for each individual to help them feel the best they can.

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