Iodine is a trace element that is naturally occurring in some foods, added to others (think iodized salt), and available as a supplement. Though our bodies require very little iodine, the lack of it can cause serious health problems.

Iodine is crucial to the proper function of the thyroid. Insufficient levels can contribute to hypothyroidism, mental impairment, and birth defects in children born to deficient mothers. Iodine deficiency is easily preventable if you are eating a diet that includes a variety of high-iodine foods.

Seafood, sea vegetables (kelp, nori, dulse), fish, milk, yogurt, cheese, eggs, and iodized salt are the top sources. Other sources include some fruits and vegetables, including cranberries and potatoes.

Sources

As you can see, many high-iodine foods are not included in a raw food diet. However, it is still easy to fulfill your daily requirements. Here are some top iodine sources that you may use (there are others out there - these are just to give you an idea).

Keep in mind the RDA is 150mcg/day for both men and women, and higher for pregnant or nursing women.

I hope this has helped to clarify the iodine issue for you. What you need to do is analyze just how much iodine you really are getting in your diet. Then, if it's not enough, you need to find a way to increase the amount, either through foods or supplements.

Either way, it is vitally important that you are getting the amount required for optimum health!

What is it about desserts? No matter how healthy, raw, or vegan we are, most of us still crave desserts! Good thing going raw doesn't mean going without scrumptious sweets!

Frozen raw desserts are a snap to make and handy to whip out of the freezer when a craving hits (or guests arrive!). All of these desserts must be frozen as they contain coconut oil. Coconut oil is liquidy/soft in its warm state, but totally hardens in its frozen state. This is why all these desserts must be kept in the freezer.

So without further ado, here is a round-up of some of my favorite frozen raw desserts...

Raw Chocolate Cherry Fudge Cake

Ooh-la-la. Yes, this is as dreamy as it sounds. Chocolate and cherries combine for a tres decadent dessert. If you want to impress (yourself or whoever!), try this Raw Chocolate Cherry Fudge Cake!

While this dessert looks fancy-schmancy, it's requires only a blender. Super easy!

Raw Chocolate Shortbread Bars

Yes, you can go totally raw, and indulge in shortbread, too! These Raw Chocolate Shortbread Bars take shortbread to a whole new level with the zingy addition of lemon! Cashews, coconut and dates form the base for the bars. Cocao, coconut oil and cashews make for a yummy chocolate-y topping.

These bars are perfect to keep on hand in the freezer for unexpected visitors. I like to add thawed raspberries on top for an extra flavor kick!

Raw Pumpkin Pie

Pumpkin pie lovers, rejoice! Here's a Raw Pumpkin Pie that is easier to make than a 'real' pumpkin pie, and tastes just as good or better!

When you're craving a slice, just pop it out of the freezer and serve frozen. Yum!

Raw Sesame Seed Bars

I try to keep a stash of these in the freezer at all times. One of my faves! This Raw Sesame Seed Bar recipe is full of sesame seeds, raisins, flaxseed, coconut, and tahini. And of course, coconut oil to hold it all together in the freezer!

No equipment required for this recipe. Just a big 'ol bowl and mixing spoon!

Raw Vanilla Drop Cookies

Freezer cookies are the handiest snack to keep on hand. And these Raw Vanilla Drop Cookies are guaranteed to hit your sweet spot. Tahini is the 'secret' ingredient that makes these cookies such a delight.

Try to save some of these tasty treats in the freezer for your friends!

Raw Cheesecake

Cheesecake is another dessert that I can't live without. What about you? If you're a cheesecake fan, then this dee-lish Raw Cheesecake recipe is for you. Believe me when I say it tastes like the 'real deal.' Truly!

Macadamia nuts, cashews, coconut, and dates are just some of the key ingredients that make this frozen cheesecake so delectable!

Ready, set... freeze!

What's in your freezer right now? Frozen raw desserts are a no-brainer... for when you're dying for a treat, or for a visiting friend/neighbor/whoever! I love to serve up a piece of pie, or a plate of cookies to my guests! (Confession: it's the sesame seed bars I have a hard time not keeping all to myself!)

Think you need to have 'fancy' equipment to make raw recipes? Think again! Here are some simple, delicious recipes that do NOT require a blender, food processor, or dehydrator!

Yep, no equipment required = less dishes to clean. Doesn't get any better than that!

No fuss, no muss!

Raw Breakfast Cereal

If you need to eat and run, then try the Raw Breakfast Cereal. Just mix all the ingredients up in your breakfast bowl and dig in! This is my weekend breakfast - nothing makes me happier than a bowl of this cereal topped with a splash of cashew milk. (p.s. this cereal reminds me of granola or Alpen.)

Best served with a nut milk, but if you're in a hurry, water will suffice.

Raw Pancakes

For a special occasion, decadent breakfast or a scrumptious treat, check out my Raw Pancake recipe. Beware, these flaxseed meal based pancakes are extremely filling (read: heavy and rich!).

Top with your fave fruit or berries - bananas, raspberries, blackberries or blueberries - and enjoy!

Raw Vanilla Drop Cookies

Craving a sweet treat but don't want to make a mess? Then whip up some surprisingly rich Raw Vanilla Drop Cookies! The secret ingredient is tahini, who'd have thought!

Grab one from the freezer for a quick sugar fix!

Raw Chocolate Haystacks

I dare you not to love my Raw Chocolate Haystacks! Coconut and cocoa = the perfect combo. Best kept in the fridge (keeps 'em moist and tasty!).

This recipe makes my Top-Five list because they are so quick and easy... and delicious!

Raw Marinated Mushrooms

Need a tasty salad-topper or a quick snack? Try my Raw Marinated Mushrooms! Serve on your fave salad for an extra kick. You'll be surprised at how good these little morsels are!

So delicious, yet so simple to prepare!

Raw Salad for Lunch

Need a super delicious 'make and take' salad? Check out the Raw Salad for Lunch. With just 3 ingredients (carrots, tomato and avocado), this salad is surprisingly delicious!

This is a great take-to-work salad as it's both quick and tasty!

So you see...

You can make delicious raw recipes even if you don't have a blender or a food processor.

All you need is a few ingredients and a hearty appetite. No equipment required! 

Stocking a raw food kitchen is one of the toughest parts of starting the raw food lifestyle.For many people, raw food staple ingredients are unknowns to them.

Some new raw fooders get overwhelmed by the recipes that call for a number of ingredients they don't have on hand or have not even heard of. Here are a few tips on stocking a raw food kitchen.

I've broken down this post into two sections: required kitchen implements and required raw food ingredients. This list is based on my personal experiences starting out as a raw fooder.

Required kitchen implements:
For a detailed discussion of kitchen implements, see my recommended raw food appliances post.

• Sharp knives
• Cutting boards
• A blender
• A food processor
• A dehydrator (optional)
• A coffee grinder for small seeds (optional)!

Example 20-item shopping list for stocking a raw food kitchen:

• 1. Seeds - Such as pumpkin, sunflower, or chia seeds (seeds are more affordable than nuts)
• 2. Basic nuts -  Such as almonds, walnuts or pecans (can usually substitute these for one another)
• 3. Creamy nuts - Such as cashews or macadamia nuts (creamy nuts are more expensive and should be used sparingly if you're on a budget)
• 4. Sea salt
• 5. Spices - Cinnamon, Italian spices, Cumin, Cayenne pepper, Curry powder (buy as needed)
• 6. Olive oil - Or another oil
• 7. Apple cider vinegar
• 8. Garlic
• 9. Flax seeds - Used as binding agents in many recipes to hold food together
• 10. A concentrated natural sweetener - Such as agave nectar or stevia
• 11. Nori rolls - Sheets of seaweed to make sushi-type rolls
• 12. Dates - Medjool are best, be sure to remove the pits (dates are used as natural sweeteners)
• 13. Bananas - Add creaminess and sweetness
• 14. Apples
• 15. Avocados
• 16. Lettuce
• 17. Tomatoes
• 18. Cucumbers
• 19. Onions
• 20. Your favourite fruits or vegetables - Such as fresh pineapple, kalamata olives, celery, kale, strawberries and/or grapes or whatever you like!

What do you think? When you started out stocking a raw food kitchen, what did you include? What couldn't you live without?

When making raw dishes that use a dehydrator, I usually make savory recipes way more than sweet recipes. This is because  dehydrator recipes take many, many hours to dehydrate! But when making sweet recipes, there are many quicker and easier ways to make raw desserts without having to use a dehydrator. But if you don’t use a dehydrator when making these dehydrator recipes, it would be impossible to achieve that satisfying texture of raw breads and crackers.

So here’s my list of easy raw food dehydrator recipes that you can make in your dehydrator. I know you'll be delighted with the results. I promise you'll find the long hours worth the wait after you've tasted these healthy and savory treats.

Raw pizza crust recipe

Most of the raw pizza crust recipes out there have too many ingredients and too many steps to follow. But in this dehydrator recipe, I came up with a very easy to make raw crust for your pizza.

In this raw pizza crust recipe, the first and most important step of all is you have to process the almonds until they become as fine as flour. Put the almond meal in a bowl and mix it with the rest of the ingredients to make your pizza dough. Then you can shape your crusts into circles or triangles, put them on parchment paper or Teflex sheets in your dehydrator and dehydrate them on high for 1 ½ hours. After reducing the temperature to 105 degrees, dehydrate for another 7-10 hours, making sure to remove the parchment/Teflex and flip the crusts over halfway through the dehydrating process. Once they’re all dry, store the crusts in a Ziploc bag and put them in the freezer. Now you have raw crusts ready anytime you want to make raw pizza!

Raw veggie burger recipe

You would probably wonder how a veggie burger could taste so savory and tasty. Well, this simple raw food dehydrator recipe will surprise you with its flavorful and moist raw patty. Except for hemp hearts and chopped veggies, just mix all of the ingredients together in a food processor and transfer it into a bowl, where you can add the rest of the ingredients. When the mixture is thoroughly combined, form the patties and place them on the dehydrator trays lined with parchment paper, and make sure they don’t touch each other. Set the dehydrator on high for 1 ½ hours then reduce the heat and dehydrate for 5 more hours. You can remove the parchment paper when the patties are firmly holding together. Continue dehydrating until they reach your desired consistency. Pair the veggie burgers with your favorite bread or cracker, and there you have your delicious raw veggie burger!

Raw onion bread recipe

Now here’s a raw food dehydrator recipe that doesn’t need too many ingredients, but can make enough for three Excalibur trays. Start by processing the sunflower seeds into a fine meal, set aside, then process the peeled onions in a food processor, but make sure they don’t turn mushy. Using a spoon, mix the onions with all of the other ingredients in a large bowl and spread them onto parchment-lined dehydrator trays. For the first hour, dehydrate the bread at 120 degrees before reducing the heat to 105 degrees for the next 6 hours. Remove the parchment at some point before it finishes dehydrating and flip the bread over. You can dehydrate it for another 4 hours or longer if you want it to be crispier. It’s really all up to you how you want your savory raw onion bread recipe to turn out, so go ahead and try them!

Raw flax cracker recipe

Yes, it's yet another raw flax cracker recipe. But hold on! It’s quite different I should say, because not only does it taste awesome, it’s also really easy to make with just a few ingredients. All you need to do is process all of the ingredients in a food processor, and when it becomes well blended but still chunky, spread the mixture onto two dehydrator trays lined with parchment/Teflex. Put them in the dehydrator at 115 degrees, and after an hour score the crackers with a knife, then reduce the heat to 105 degrees. After dehydrating for another 6 hours, flip the crackers, remove the parchment/Teflex, and dehydrate for another hour until they become cracker-like. I know it's tempting to nibble, but try to wait until they're done so you can enjoy your tasty raw flax crackers!

Start dehydrating now

These are just a few of my raw food dehydrator recipes that you can try out if you are new to using a dehydrator. They are quite simple yet very savory, and I’m sure you'll try making these recipes over and over when you get the hang of using your dehydrator.

Need a dehydrator? Check out The Rawtarian's recommended appliances here.

Wanting to transition to a raw food diet? Either you’re a newbie trying to figure out the hows of effectively switching to an entirely different lifestyle, or a raw fooder who’s been falling off and on the wagon. But transitioning to raw food quite commonly poses as a challenge for many. You have to break those junk-eating habits and turn away from the cooked food life you’ve been used to.

I wouldn’t say there’s an absolute formula for the most effective lifestyle shift. But it takes a bit of time to learn and adapt to a new habit, and here are some of my useful tips on transitioning to raw food diet.

Start slow

There are some people (like me!) who just out of the blue turn a complete 180 and totally go raw overnight. While it may work for a few people, most find it hard to keep at it and eventually fall back to their comfort non-raw food. Others just give up and think it impossible to accomplish. (Or worse, put off starting all together!)

But you don't have to just suddenly abandon your non-raw food lifestyle when you decide to explore raw veganism. It’s actually helpful to start slow and help your body get accustomed to the changes by simply gradually adding more fruits and vegetables to your meals day by day. Keep a slow and steady pace and before you realize it, you’re tastebuds are searching for more greens, and your fridge is stocked with nothing but fresh raw produce.

Get a food processor and a blender

Living on a raw food lifestyle requires using only a few specific kitchen tools. Two of the most vital and very helpful equipment you will need when transitioning to raw foods are a food processor and a good blender. Believe me, these trusty devices will save you so much time and trouble, especially if you’re the type of person who’d rather not spend too much time in the kitchen.

But when you have good equipment, whipping up your own delicious raw dish can actually be just as speedy as dialing your favorite take-out number. If you get a food processor and a blender, all those chopping and grinding times will be reduced to just a few seconds. You can just dump the ingredients of your favorite quick and easy raw food recipes in them and be done in no time.

So if you think that your reasons for having a difficult time transitioning is because raw food is too bothersome and time consuming to prepare, then you probably need to consider investing in these two pieces of equipment. Check out my list of recommended raw food appliances here.

Start with a recipe that appeals to you

When it comes to food, we normally choose to eat recipes that are tasty and look very appetizing to us. It’s the same with raw food. It’s just that most of us have had this common preconceived idea we grew up with that healthy food is yucky but good for the body.

Well, you don’t have to force yourself to eat what you hate. If you don’t like spinach, don't eat it at all, or turn it into something very appetizing (like a delicious silky green smoothie, perhaps).

And if you find junk food tempting, just find a raw food recipe that really pulls you in. Find the flavor that your palate likes best. There’s a whole lot of variety you can choose from. Check out my big list of simple, satisfying raw food recipes here.

Start with a dessert

Most temptations start with desserts. And many people’s weaknesses include desserts, including mine. The best part of the raw vegan lifestyle is that there are tons of raw food dessert recipes – and they’re divine!

So if you have a sweet tooth, raw desserts are the perfect recipes you can start infusing into your daily diet. Most of them are very quick and simple, too. Even if you eat a bit of non-raw food during your meals in the first stages of your transition, you can at least start diving into raw food through desserts.

Keep going

Remember that you’re not alone in your journey. Find your closest support group or seek like minds through online communities for raw vegans that share your passion. (Don't have a community? You are welcome to join The Rawtarian's Kitchen.)

Even if you fall back once in a while, it always helps to simply charge forward again and continue to have fun living the raw food lifestyle. Today is the first day of the rest of your life!

Are you ready to transition?

Don’t you think these tips on transitioning to raw food diet are quite simple? Just keep the basics in mind: no need to rush it, make it simple, don’t force it, and have fun! Do you have any tips to share regarding your own transition to raw foods?

One of the biggest challenges going raw is 'taking it with you.'

Are you guilty of running out the door with empty hands, only to end up starving (and grumpy)? Or dashing into the nearest convenience store for an unhealthy snack? 

Perhaps you do make the effort to bring some raw food. Nuts, fruit, veggies: all good! But in case you were wondering (and I know you were!), I do have many yummy recipes that travel well.

Wondering how to get your children into the raw food diet? Getting your children to eat raw food may not be as exciting for them as it is for you. A lot of kids are reluctant to try new food, especially since children have more tastebuds compared to adults, making certain food taste more intense for them. But eating habits are learned, and introducing tasty raw food recipes for kids that they can make on their own will help improve your children’s overall diet.

Here are some quick and easy to make raw food recipes for kids that you and your children can enjoy making and eating together.

Raw sesame seed bars

One of the best raw food recipes for kids that you can easily teach your children to make is a recipe that doesn’t need any equipment. Well, you'll probably have to help them with the measurements. But all this raw sesame seed bar recipe takes is just mixing in a bowl, pressing down into a dish, and freezing! Your kids will not only enjoy this crunchy and delicious snack, but they will also marvel at their own dexterity in the kitchen.

Raw green smoothies

Green might not be the best color in your children’s food color wheel. But this shouldn’t stop you from encouraging them to eat healthy and tasty raw food recipes for kids. A good way to start introducing to them to the concept that green doesn’t have to mean yucky is to mix greens with their favorite fruits. In my silky green smoothie recipe, mix all of the ingredients using a high-speed blender to get that silky smooth texture that even your kids will love. And it still tastes sweet!

Raw chocolate shake

Who doesn’t like chocolate? Every child (or even child at heart) says yes to a chocolate treat! Adding bananas to your children’s otherwise regular chocolate drink of cocoa powder with some agave nectar and water couldn’t be so much easier. Just blend them together and this raw chocolate shake recipe will be a hit to your kids’ developing tastebuds.

Raw chocolate pudding with hidden avocado

Kids can’t get enough of chocolate, and introducing raw food recipes for kids is probably more effective when disguised as one! Allow your children to get busy in the kitchen blending the raw chocolate avocado pudding ingredients while teaching them the benefits of a raw food diet. That way, they will not only learn new tastes, they'll also learn to appreciate them.

Raw ranch dressing

You’ve probably noticed by now that all of these raw food recipes for kids are about mixing and blending. Guess what? This raw ranch dressing recipe is no different! Get your high-speed blender, throw in all of the ingredients and blend until smooth. Kids can enjoy making this healthy ranch dressing to pair with savory raw pizza or with some raw salad.

Raw recipes for children

Aren’t you itching to try these raw food recipes for kids with your little ones yet? It’s important to start eating healthy at a young age and developing healthy eating habits can be taught by gradually introducing new tastes that are not so far off from what their palates usually enjoy. Infusing your children’s diets with raw food shouldn’t be so hard if they also learn how to have fun making raw food recipes for kids on their own. You’ll soon find your kids asking for more once they understand that healthy food can be delicious and that raw food doesn’t mean yucky food.

What you eat affects every aspect of your life, like your mood, how your body fights disease and how you maintain your health. It's also a major consideration when looking at the causes and contributing factors of many health issues like high blood pressure, obesity, diabetes, and high cholesterol.

You can experience many health benefits, like better absorption of fiber and vitamins, by adding more raw food to your diet. Whether you're in the process of transitioning to a raw food lifestyle or just experimenting with adding more raw foods to your diet, here are some simple tips to help get you started.

For more ideas on how you can incorporate more fresh food into your daily routine, check out these tips on transitioning to a raw food diet. Do you have a plan or goal for adding more healthful foods to your life?

My name is Laura-Jane The Rawtarian, and I first went raw in August 2009 and it changed my life. As a result, I created this website, www.therawtarian.com, to share the easiest, most delicious raw vegan recipes with the word.

Since then I've had the privilege of teaching classes, creating two recipe apps, being interviewed on national radio, being featured in Vegan Life magazine, curating one of the most popular raw vegan recipe websites, hosting The Raw Food Podcast, and speaking at national food blogging conferences across North America--from Miami to Vancouver. It is an honor to spend my days changing the way the world eats, and I am humbled every day by you.

My "before" story

Although I was a long-time vegetarian, my diet was not healthy. I knew it, and my weight fluctuated up and up.

I was often snacking on pizza, chips, and lots of processed fruit juices. I didn't feel good. I was often moody and depressed.

I wasn't much of a cook and the foods that we ate were simple and unhealthy. For example, pasta with pesto sauce--with no salad or veggies. Breakfast was sweetened soy milk with mini wheats or another processed cereal.

I barely bought or ate any unprocessed vegetables.

Every year I gained five more pounds.

In the back of my mind I realized that if this five-pound-a-year-weight-gain continued, by the time I was forty I'd be at least fifty pounds overweight. I looked around. Many women at forty seemed to be fifty pounds overweight, so I accepted that this was the way it would be for me, too.

But enter raw food...

After the first two months of being a 100% raw vegan I had released ten to fifteen pounds. I looked great and I felt even better.

I've found preparing delicious raw foods to be so simple. Inspirationally simple.

Before I began my raw food journey, I was not comfortable in the kitchen. I had absolutely no confidence and no idea how to cook. I just made pasta and sandwiches and ate frozen pizza.

Learning how to prepare raw food has been an amazing and empowering experience for me. I started very rigidly following raw recipes, but after just two months I was creating some of my own recipes. With a limited number of ingredients--fruits, vegetables, nuts, and seeds--I find that I now understand more about how to combine food. I experiment so much more than I ever did before.

Will I be raw forever? I have no idea. All I can say is that right now I am still excited about the raw food lifestyle and being 100% raw.

Only time will tell where this journey takes me.

The purpose of this website is to inspire others to try and love this amazing lifestyle. Check out my best raw vegan recipes right here and make your first raw recipe.