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I am just getting started on my 30-day 100% raw commitment. What you eat is going to depend on what equipment you have, or can borrow. As far as nutrients go, raw fruits and veggies can supply you with most everything you need without too much hassle. Search the recipes on this site, but also do a general search for raw food recipes on any major search engine. Many of my favorites come from Alissa Cohen and Karen Knowler. Here is what my current 3-day menu looks like.
today...
breakfast-smoothie of bananas, spinach, apple, frozen cherries, and almond butter
lunch-unlimited fresh fruit
snacks-pecans, date bar
supper-salad, nuts, seeds, fruit
tomorrow...
breakfast-almond-banana milk, fruit, nuts
lunch-grecian salad
snacks-fruit
supper-fettuccini alfreda
wednesday...
breakfast-apple flax crackers with almond butter and agave nectar, fruit
lunch-asian portabello steaks, kale-avocado salad
snacks-frosted almond butter cookies
supper-italian pizza
nutrient ideas...
proteins-nuts, seeds, dark leafy greens, sea vegetables, raisins, prunes, peaches, sprouted grains, etc
calcium-flax seeds, sesame seeds, kale, garlic, collard greens, parsley, dried fruits, sprouted grains, sea vegetables
iron-dried fruits, spinach, broccoli, lettuce, asparagus, green bell peppers, nuts, lemons, limes, seeds
b12-big debate on whether we can get enough b12 from fruit and veggies that our body can actually use, sea veggies, blue-green algae, fermented foods, or supplement with nutritional yeast or high quality supplements
Thank you all so much for your wonderful ideas! I will give some of these a try.
From what I understand, yes, nori would be a sufficient source of b12. The debate basically is this....
There is a lot of b12 in a vegan diet, but our bodies have a difficult time assimilating b12 from non-animal sources.
However, we don't need large amounts of b12, and we're able to store it for a long period of time.
Similar to the soy and agave debates, I don't think that we'll ever have a definative answer that everyone agrees on. It just has to be a matter of personal perspective.
Personally, I like nutritional yeast for the flavor, and if I get a b12 boost in the process, great.
Something really easy to eat/drink anytime during the day is a handful of spincah and a bowl of cut up(or frozen) mangos, throw it in a blended with a little pure water and enjoy. very, very yummy. I use carrot juice instead of the water for that added goodness, I'm sure you can use whatever you like. just have fun with it. :) your body will thank you :)