Today’s intriguing subject is Vitamin B12. You are no doubt aware of our daily nutritional requirements: vitamins, minerals, protein, fats, carbs, etc. However, one vitamin that is often overlooked is—you guessed it—Vitamin B12! I learned about Vitamin B12 the hard way (but more on that later!). Let’s take a closer look at this extremely important vitamin. In fact, if you're raw vegan, it's your most important vitamin to be aware of!

In short, if you eat 100% raw vegan foods, you are going to naturally get almost zero B12 in your diet, so you must take a Vitamin B12 supplement. It's the most important supplement -- I am not into taking excessive pills and it's the only vitamin I take.

B12: A Quick Look

B12 is mainly found in animal sources, fortified foods, and supplements, which is why it's practically impossible to get as a raw vegan. Vitamin B12 keeps our nerve and blood cells ticking along. It also helps prevent anaemia. Vitamin B12 can be stored in our bodies for years, but watch out if those stores get depleted!

Primary sources of B12 

B12 is found in meat, fish, eggs, milk and milk products. Some foods are fortified with B12, such as cereals, some nutritional yeasts, and meal-replacement shakes. Or you can buy B12 supplements. B12 doesn't occur naturally in fruits and vegetables, although it is found in the dirt your produce grows in! 

Alternate sources of B12

Some foods do contain minimal amounts of B12. Inca berries and blue algae are apparently two such sources. If you must use alternate sources, do your homework. From what I’ve read, you would need to eat an awful lot of Inca berries & algae to meet your daily nutritional requirements! Not realistic. 

Plus, if you are diagnosed with a deficiency, these sources will not be enough to restore your levels to normal. Supplements will be required, especially if you are exhibiting deficiency symptoms. Take your doctor’s advice here!

Symptoms of B12 deficiency

A couple of years ago, after being 100% raw for a few years, I noticed an unnerving tingling in my hands and feet that didn’t go away. Blood tests showed a B12 deficiency. I immediately started taking B12 supplements (doctor ordered!), because if a B12 deficiency isn’t properly and quickly treated, neurological symptoms (like the tingling) may be irreversible. That, I did not want to risk! (Even “low-normal” B12 levels can cause symptoms.) This is serious stuff, so if you don't eat animal products you simply must take a B12 vitamin consistently.

Types of supplements 

B12 is commonly used in pill or liquid form. Other forms are available but I’ll get to that in a moment!

The daily recommendation for B12 is actually quite low: minimum 2.4 mcg for adults (higher for pregnant/lactating women). Look for the methylcobalamin form of B12 in your supplement. 

If you are extremely low in B12, your doc may recommend a high daily dosage of B12 (1000mcg or higher!). But if you are dangerously deficient, or suffer from malabsorption issues, your doctor may recommend nasal drops, sublingual pills (dissolved beneath tongue) or B12 injections. Some factors that prevent absorption are anaemia, illness, bowel disease, or chronic use of antacids like Zantac & Pepcid.

Make sure you’re getting your B12. That's an order!

If you're a raw vegan, you must take a B12 supplement of some kind. If you choose not to supplement, make sure you are getting the recommended amount of B12, whatever source you’re using even if that means compromising in your 100% raw diet. Remember: if you're totally raw vegan, there is no food source for B12, so you must supplement. I also recommend getting your B12 levels tested. You need to know where your levels are at!

My experience with B12 deficiency was a wake-up call! Luckily, my symptoms disappeared, and I continue to take a daily supplement. Think about it—are you getting enough B12 in your diet? 

Tired of plain old green salads (not that there's anything wrong with them!)? Liven up your next salad with a delicious raw dressing. From crazy garlicky to oh-so-cool ranch, there's a dressing here for every palate.

All of these recipes are super easy to make, so no excuses! Your taste-buds will be doing the happy dance, trust me!

Simple Raw Garlic Salad Dressing

You like garlic? You got it! This Simple Raw Garlic Salad Dressing will rock your socks off (if you're wearing any!). With 3 cloves of garlic, this dressing is not for the faint of heart!

On the second day, it takes on a thicker, creamier texture, reminiscent of Caesar salad dressing. Yum!

Raw Ranch Dressing

If you're missing 'real' ranch dressing, then you have to try this Raw Ranch Dressing! You won't know the difference! Oh so cool and creamy, this dressing is perfect for your pile of greens, or used as a scrumptious veggie dip.

Cashews are the surprising key ingredient in this recipe.

Raw Vinaigrette

For the purists at heart, here is a simple and delicious Raw Vinaigrette. Its taste is just a little sweet & tangy, perfect for splashing on a fave recipe of mine, Avocado Dulse Salad.

This dressing keeps up to 5 days in the fridge.

Raw Strawberry Vinaigrette

Here's a lively vinaigrette for you: Raw Strawberry Vinaigrette. Strawberries add a delightfully sweet counterpart to the tartness of the apple cider vinegar. No added sweeteners are required.

With only four ingredients - strawberries (of course!), olive oil, apple cider vinegar and sea salt, this salad dressing is a breeze to make.

Raw Red Pepper Dressing

This Raw Red Pepper Dressing tastes as good as it looks! A little zingy but only subtly so, it's the perfect complement to a big tossed salad.

Ginger and garlic give this recipe its exceptionally great taste!

Splash It On!

With recipes like these, you won't be missing the SAD (Standard American Diet) dressings you used to love. Which one will you try first? Hard decision - they're all so good!

What's the difference between a dehydrator and an oven? Can you dehydrate in an oven? It's tempting to try to dehydrate in your oven, but will you get the same results?

The Rawtarian answers these burning questions for you in this red-hot post!

How hot is too hot?

First off, let's review a very basic definition of raw food. Raw food is preferably organic, vegan food that isn't cooked above 116°F (47°C).  This is to prevent valuable dietary enzymes from being killed off, as well as ensuring the food is fresh and retains all its nutrients.

Ovens are designed to cook HOT, while dehydrators most definitely are not! Even the 'keep warm' setting on an oven is 275°F(140°C). So you can see where this is going...

In this corner: the Dehydrator!

In this corner: the Oven!

The Rawtarian says...

Would you try to barbeque with a microwave? Would you try to vaccuum your floors with your hair dryer? Probably not. One tool is not like the other! So when your dehydrator recipe doesn't turn out because you've used an oven, don't be shocked. So instead, why not forget about dehydrating until you get a dehydrator? Or, instead, if all you have is an oven, look for baking recipes instead, since that's what an oven does!

You can certainly try dehydrating in your oven... if you have a convection oven, and you're willing to keep checking that the temperature doesn't get too high (usually by leaving door ajar and continual monitoring). People have done it - I've heard the stories! 

But if you want to ensure successful dehydrating, it's best to use a dehydrator. Because... well... that's what it's specifically made for! And you want those Raw Kale Chips to turn out crisp and perfect and yummy, don't you?

I use coconut oil in many of my raw food recipes. There's a reason for that! Coconut oil solidifies in cold temperatures - this means that it gives body and texture to recipes. Take the sesame seed bar recipe, for example. The mixture will be soft as you press it into the pan. But once it's been in the freezer for a while... voila! You can now slice it into nice, firm bars.

Here is an awesome selection of mouth-watering recipes that use coconut oil. Fill your boots!

Raw sesame seed bars

For the perfect go-to freezer bar, try these Raw Sesame Seed Bars. Crammed full of sesame seeds, raisins and coconut, these bars are super good for you. Plus they are so easy to make.

Keeps these bars on hand in the freezer for when you need a snack fix... fast!

Raw pancakes

Rich and filling, these Raw Pancakes are a decadent treat. Flaxseed meal is the key ingredient (and coconut oil, of course!).

Serve with your favorite fruit for a taste explosion!

Raw vanilla drop cookies

Nothing is easier than a drop cookie. Super sweet and rich, these Raw Vanilla Drop Cookies will become one of your faves. Keep a batch of these cookies in the freezer on hand for your guests, or for a fast sweet fix.

Oh so easy to make, these cookies require no equipment!

Raw chocolate haystacks

Here's another super easy drop cookie recipe.  Moist and chewy, these Raw Chocolate Haystacks will scratch your chocolate itch in a hurry. 

No equipment required = yay!

Raw cheesecake

Who'd have thought raw cheesecake could taste so divine? This Raw Cheesecake is so good, you can serve it to your guests with confidence. But really, I'd understand if you kept it all to yourself!

Always keep a raw cheesecake in your freezer... just in case!

Raw chocolate icing

Hard to believe that something as crazy delicious as this Raw Chocolate Icing has dates as its main ingredient! Coconut oil gives it its creamy thick texture.

If you wanna just eat this by the spoonful, I'll totally understand!

Got coconut oil?

Coconut oil really is a must-have staple in a raw vegan kitchen. Not only is it good for you (internally and externally!), but it is vital to making many raw food recipes. If you've never tried coconut oil in a recipe, now's your chance. Whip up one of these tasty recipes and see coconut oil in action for yourself!

Does this breakfast sound like the best way to start your day or what?

Some days I can manage a smoothie AND cereal, other days just one or the other. Depends how busy my morning is going to be. I'll often nosh on the cereal at home, then bring the smoothie on the road with me. That way I know I can last until lunch time.

Raw Breakfast Cereal

This Raw Breakfast Cereal really hits the spot. It's chock full of healthy goodies like apple, pumpkin seeds, raisins, almonds, and more! This is a hearty cereal filled with carbs and protein to keep you going through the morning.

Pair it up with some homemade Raw Cashew Milk for optimum taste factor!

Raw Cashew Milk

I can hear you thinking, making a nut milk is too hard and time-consuming! No it ain't!  All you need is a blender! And cashews, of course, plus a couple other things. It's ridiculously easy and super delicious (fresh and cold = refreshing!).

Don't balk at the idea of making your own Raw Cashew Milk. Try it at least once with your cereal, just for me, m'kay?

Silky Green Smoothie

For me, breakfast almost always includes my fave Silky Green Smoothie. Green smoothies are as much a part of me as breathing! (what about you?)

Some of the ingredients in this smoothie: bananas, oranges, apple, & spinach. Talk about a glass full of green & fruity goodness!

Ready for the day...

After I fuel up on this hearty breakfast, I feel ready to tackle anything. Even if you aren't hungry, at least make the green smoothie. Your body (and your mind!) will thank you for it!

Chips and snacking go hand in hand, dontcha think? Just because you are raw does NOT mean you have to give up salty, yummy chips! Raw chips come in all varieties, from yam to corn, zucchini to kale. And even seaweed! And they all taste oh, so good.

Psst: you DO need a dehydrator for these recipes!

Raw Corn Chips

These Raw Corn Chips are just a little moist & bendy, so they're perfect for dipping. Corn, yellow pepper, flax seed meal, cashews & seasonings combine to make a dee-lish snacking chip!

Serve with guacamole for a total flave sensation!

Raw Zucchini Chips

Somehow the humble zucchini transmogrifies into these scrumptious Raw Zucchini Chips! Just three ingredients: oil, salt and--you guessed it--zucchini!

These chips make for a nice, light snack.

Raw Yam Chips

If you like yams, you'll love Raw Yam Chips! Make a batch of these hearty chips and settle in for a movie. Doesn't get any better!

I do recommend a mandoline slicer for best results.

Raw Kale Chips

For a different taste sensation, try a batch of Raw Kale Chips. They can be addicting, so be forwarned!

If dehydrated really well, these chips keep nicely in ziploc bags. Handy for on-the-go snacking!

Raw Seaweed Crunchies

Well, okay, these Raw Seaweed Crunchies are not officially chips, but they're salty & crispy & tasty. Just what you want in a savory snack, right?

These crunchies pack a flavor punch so a little go a long way. And they store well, so it's a win-win!

Get Snackin'!

Pull out your dehydrator and give one of these raw chip recipes a shot! You will be super surprised at how good they are. In fact, the only problem is that they disappear too fast, so you'll be forced into making another batch, and yet another...

Easter is edging closer (yay!), and Easter chocolate is one of my fave treats! Do you remember scarfing big chocolate bunnies and running around looking for those little foil-wrapped chocolate eggs? Well, just because you're raw doesn't mean you have to miss out on Easter goodies!

I present to you 5 delicious raw vegan recipes that feature, you guessed it, chocolate!

Raw chocolate truffles

Surprise and delight kids and adults alike with these Raw Chocolate Truffles. These delights are both chocolatey and nutty, and oh-so-good. And you can shape them like an egg if you're really creative!

Serve in Easter-themed foil cups for a more festive feel!

Raw chocolate fudge

For a creamy chocolate hit, try this Raw Chocolate Fudge for maximum taste impact. These little morsels are about as chocolatey as you can get!

Mold into little eggies, wrap in festive foil, and voila!

Raw chocolate cake

If you're making Easter supper and need a chocolatey dessert, this Raw Chocolate Cake fits the bill. Guaranteed to be the hit of the party! If you have a bunny-shaped cake pan, better yet!

Ice with Raw Chocolate Icing for maximum chocolate factor!

Raw white chocolate bars

For the white chocolate fans in your life, serve up a batch of Raw White Chocolate Bars and bask in the praise! I used to love those white chocolate Easter bunnies back in the day.

Arrange these lovelies with chocolate truffles or fudge on your favorite Easter serving tray for a festive feel!

Raw chocolate haystacks

Another Easter treat: Raw Chocolate Haystacks! Easy to make and oh so chocolatey-coconutty good! So they are perfect to whip up before your Easter gathering.

Wrap in Easter-themed foil and surprise your guests with these sweet Easter treats!

Simple & sweet

There you have it! This Easter, spoil your partner, kids, friends and family with a collection of raw vegan chocolatey Easter treats. And make sure the Easter Bunny leaves a little something special for you!

Maybe the statement “you are what you eat” is a little worn out. But, hey, that doesn’t make it any less true. Actually it is very true. Food is one of the main essentials in life that sustains us all. Whatever we take into our body becomes a part of us; therefore it “builds” us. So why eat raw? What exactly are the benefits of raw food?

Firstly, raw food is food that is uncooked, unheated, unprocessed, and most ideally organic. Secondly, there are numerous reasons why we should eat raw food, but I won’t overload you with jargon, so don’t worry. That's not my style! Simply put a raw food diet is the consumption of food in its original and natural state. And because the food has not been modified or chemically changed, all the nutrients and the enzymes are still intact. Now let’s list down the major benefits of raw food!

Get to eat live food

Yes, "live" food, as in "alive!" This is because raw food, like fruits and vegetables, naturally have live enzymes which are very sensitive to heat. Basically you are killing the enzymes or the life force when you cook food at temperatures above 118 degrees. These enzymes help break down the food you eat and also help your body to absorb the nutrients from the food.

Convenient

Most raw food recipes are very quick and easy to make so it’s actually time-saving, especially since you don’t have to spend your time standing and waiting in front of your stove or your oven. And because you don’t have to cook, you also save gas/electricity! Moreover, one of the convenient benefits of raw food recipes is that you don’t need to use too many kitchen tools or utensils! Certainly that’s a plus to those who don’t like washing the dishes. Generally, if you have a blender and a food processor (and optionally a dehydrator) you're good to go.

Better Digestion

Plant-based food have natural fiber and contain antioxidants. These fibrous raw foods help in digestion by cleaning your intestines and regulating your bowel movements. That means you don’t have to worry about constipation at all! Another benefit of raw food is the antioxidants. Our bodies have accumulated lots and lots of toxins over time because of the cooked food we have consumed in our lives. Because the enzymes have already been destroyed, nothing is aiding our body in the digestion of the food we eat. So our body takes more time to digest and all the toxins it could not eliminate build up. The antioxidants work to remove all these toxins that are slowly poisoning our bodies.

Extra Energy

One of the benefits of eating raw food that you will notice is that you will feel less tired and sleepy. You get to wake up in the morning ready to take on the day without that feeling of wanting to sleep in. With a proper raw food diet, it feels like you’re energized the entire day. One reason is because with a proper raw food diet, your body won’t have to use more energy and work harder at digesting the food that you eat. Protein that comes from plant-based foods are also much easier for your body to digest and absorb. And even when you’re full, you won’t feel heavy. You will also be able to sleep well because you won’t be constipated.

Sustained Weight Loss

You can eat substantially when you’re on a raw food diet. You will lose weight mainly because your body will get rid of all the toxins it has accumulated. Yet once you adapt to the raw food lifestyle, you won’t have to worry about storing toxins anymore because your body will regularly get rid of them everyday. A lot of fresh fruits and vegetables and other raw food are also low on calories but packed with vitamins, minerals, and phytonutrients, so you will be able to sustain weight loss without going on a hunger strike! These weight loss benefits of raw food are actually healthy and natural.

There are still numerous other benefits of raw food and I could go on with the list. Eating raw organic food means avoiding more toxins and absorbing more nutrients. And nutrients are what we need to sustain life. The raw food diet is ideal because it doesn’t only benefit us in our health, but also our time, resources and environment. Therefore, if we are indeed what we eat, it’s better if we eat healthy!

Wondering what you could be chowing down on for a raw lunch? This sample lunch menu includes a few creamy, spicy and sweet recipes for you to choose from.

Get started with a bowl of raw spinach avocado soup. Then chow down on veggies or raw crackers dipped in scrumptious (chickpea-free!) raw hummus. Then the icing on the cake: raw chocolate mousse for dessert!

Raw Spinach Avocado Soup

This simple and creamy Raw Spinach Avocado Soup is delicious and super easy to whip up in your blender. Feel free to tweak the spices in this recipe.

For extra flave and texture, toss in some finely sliced spinach, shredded carrots, or chopped celery to your bowl of soup.  

Raw Chickpea-Free Hummus

For some garlicky love, check out this Raw Chickpea-Free Hummus recipe. I use zucchini instead of chickpeas - and voila! a perfect creamy dip or spread - yum!

This hummus is great for dipping raw veggies into, or for spreading on crackers.

Basic Raw Crackers

These Basic Raw Crackers are the perfect partners for your bowl of soup, or for slathering your favorite spread on.

I always keep a batch of these tasty crackers on hand for snacks and meals. Or you can sub your fave vegan cracker instead.

Raw Chocolate Mousse

To finish off your delish raw lunch, how 'bout a light fluffy Raw Chocolate Mousse? This recipe is oh-so-chocolatey good!

Avocados are the surprise ingredient in this recipe!

Say yes to raw lunch!

It's easy to skip lunch when you're too busy or tired or dare I say it... just not in the mood! But these options for a raw lunch are so simple and delicious and good for you! You'll feel better the rest of the day if you take the time to nourish your body, trust me.