Raw Vegan Cheese Sticks


Would you believe me if I told you these Raw Vegan Cheese Sticks had only 4 ingredients?  Yes, only 4 and they’re raw and vegan.  Well it’s true my friends!

My youngest son likes to flip through the pages of my raw food recipe books and look at the pictures.  For 3 days now, he has brought me the RAWvolution cookbook and asked me to make these.

Ok, in all honesty, he’s actually asked me more than 3 different days because he had brought the book to me about a week ago asking me to make them (poor little guy!) and I didn’t have enough sunflower seeds.

So my next shopping trip, I bought enough sunflower seeds and they just sat there until he pulled the book back out again and flipped it open to the same page as before.

Ok, I feel bad now.

It’s really a shame because they are so easy to make…just throw your 4 ingredients into your Vitamix and then prepare them to be dehydrated.

They were a little on the salty side for me because I don’t like my foods too salty.  I don’t use any kind of salt whatsoever except the pink himalayan salt and I don’t retain fluid using it like I do when I make the mistake of consuming other types of sodium.

I wish they made a “low sodium” version of the Nama Shoyu”, but I haven’t found one yet.  You can buy “low sodium” regular soy sauce, but it’s been pasteurized and isn’t raw like the Nama Shoyu.

Where to Buy:  If you have trouble finding any of the ingredients or tools to make this recipe, you can order online from Amazon and have them delivered straight to your door:


Raw Vegan Cheese Sticks

www.thehealthyfamilyandhome.com The Healthy Family and Home


  • 4 3/4 cups raw sunflower seeds
  • 1/2 cup organic lemon juice (fresh squeezed)
  • 1/2 cup organic Nama Shoyu
  • 4 cloves garlic (peeled)


Prepare the "crust"
Step 1 Grind 2 3/4 cups of the sunflower seeds in a food processor.

Spread the ground sunflower seeds onto a large plate.

Prepare the "sticks"
Step 2 Combine the lemon juice, Nama Shoyu, garlic and remaining 2 cups of whole sunflower seeds into a Vitamix and blend until well combined and smooth.

Scoop out small chunks and roll in the palms of your hands into a small, thick stick shape approximately 3 3/4 inches long.

Gently roll each piece into the ground up sunflower seeds and cover them completely.

Carefully transfer the sticks to a dehydrator sheet.

Dehydrate at 100 degrees for 18 - 24 hours.

Serve while warm with your favorite marinara sauce.



Recipe source:  "RAWvolution - Gourmet Living Cuisine" by Matt Amsden

Simple Meal Planning - Plan to Eat


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  1. Lynn Bucquet says

    Hi, If you want low sodium Nama Shoyu, just dilute it with water..lets say half water and half Nama Shoyu. It will still be plenty salty with half as much sodium.

    • Karielyn says

      Ahhh…what an excellent idea! I would have never thought of that but will certainly do that the next time I use the Nama Shoyu. Thanks so much Lynn! :)

    • Karielyn says

      Hi there! I sure hope you enjoy them if you give the recipe a try.

      They are super easy to make with only a few ingredients and are delicious with a marinara-type sauce to dip them in.

      Thanks for stopping by ;)

  2. Smith says

    They sound delicious! My little one has several food allergies, citrus being one of them. Would there be anything else I could substitute for the lemon juice? My little one is also allergic to eggs, milk protein, bananas, pears, all citrus fruit, and the entire melon family.

    • Karielyn says

      Hi there! I’m sorry about your little one’s food allergies :(

      Hmmm…after everything is blended together, the mixture is a paste-type texture and I think the lemon juice is there to primarily “hold” everything together and secondary, to give it flavor.

      I would try just adding water, but, you would need something else to give it some flavor or it would be kind of bland.

      The first thing that comes to mind is maybe a teaspoon or two of apple cider vinegar since it is a little tangy like lemons…but would that be on the no-no list?

      If so, I would go with the water and then add some spices to it for flavor, like oregano or basil or something “italian” related. Or, even some nutritional yeast would be good and would give it a cheesy flavor.

      I sure hope you can get one of those to work out and that you’ll come back and let me know ;)

    • Karielyn says

      Hi there Allison! I’m so excited you found my site too and am glad you’re here!

      I hope you enjoy the “cheese” sticks..they’re really good with some homemade marinara too ;)

  3. Michelle says

    These look delicious. I’m wondering what sauce you are serving this with. I’m not very imaginative when it come to food; creating or pairing. I’m just good at copying. Thanks!

    • Karielyn says

      Hi there Michelle! I think I just used an organic pasta sauce to dip them in but I bet a light homemade marinara sauce would be really good too!

      Thanks for the question and I hope you enjoy them ;)

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