When it comes to embracing a new way of eating, there are nutritional considerations that need close attention. For us raw vegans, there are quite a few raw food nutrition basics to be considered. But in this article, we will touch on two of the probably most talked about elements in a vegetarian/vegan diet: protein and vitamin B12.

Hey, I know it’s getting a little bit too “science-y” in here, but this isn’t a science journal so I’ll try to not make it sound like one. These nutrition basics are just vital tidbits of information you need to take into account to help improve your raw eating habits and avoid health complications.

Protein

Aah protein: the one thing that our meat-eating friends are deeply concerned about us vegans for! Because many of us grew up in a culture that teaches us that animal-based foods are the richest source of protein, a lot of people think that vegans can't get protein without eating meat. However, that is just a common misconception. Proteins do exist in plant-based foods. Otherwise, how else do cows and horses get their massive strength and fit structure? Some of the best plant-based sources of protein are almonds, hempseed hearts and sprouted lentils.

As raw vegans, it is important to be aware how to get protein on a raw food diet. Proteins are made up of different combinations of amino acids; those which our bodies produce (non-essential amino acids) and those that can be gained from the food we eat (essential amino acids). A combination of all nine essential amino acids relative to the needs of our body is called a complete protein.

Proteins serve a lot of different functions; as enzymes, hormones, antibodies, as well as aid in transporting oxygen and in contracting muscles, etc. Yes, they’re very hardworking fellas! They’re found in every single cell of our bodies, keeping each cell in good working condition. They also build, maintain, and replace tissues like in our skin, muscles, hair and so on. That’s a lot of work.

Now where can raw vegans get their protein from and how much exactly do we need? You might not be aware of it, but you’ve probably already been consuming lots of them. Green leafy vegetables, nuts and seeds are in fact rich in proteins. Almonds and hempseed hearts in particular contain higher amounts of protein compared to other raw food. As per an adult’s daily recommendation of protein intake, female vegans need around 46-58 grams per day, while male vegans need around 56-70 grams.

The calculations can get a tad complicated but don’t stress yourself over it. If you want to learn more, I have an article that tackles protein a bit further and has a list of some raw foods with their protein levels.

Vitamin B12

Aside from protein, raw vegans should also pay attention to their vitamin B12 levels and ensure that their intake of this vitamin is adequate since B12 comes from animal products. I would like to emphasize that this is a highly important issue. Because B12 actually plays a huge role mainly in making our blood cells, nervous system and brain function properly. And studies show that having a B12 deficiency causes serious health risks such as anemia, nerve degeneration and neurological impairment.

No plant or animal is capable of producing Vitamin B12, and it can only be produced by bacteria and archaea. B12 is typically found in animal-sourced products like meat, fish, eggs and milk. Some fortified foods and nutritional yeasts also contain added B12. So how do we raw vegans get this essential vitamin into our system? While there is a lot of controversy surrounding plant-sourced B12, scientific research consistently shows that these sources are not reliable and won’t be enough to restore your levels to normal once you’re diagnosed with a deficiency. That is why B12 supplementation is the most viable option.

Our body’s recommended intake for B12 is a little low (minimum of 2.4 mcg per day for adults and higher for pregnant women). And our body can store this vitamin for long periods of time, so symptoms of deficiency might not be evident at the moment. However, just because you’re not showing signs of deficiency, don’t get complacent. If even the mildest deficiency doesn’t get immediate attention and treatment, the damage can be irreversible. You don’t want that.

B12 is a complicated vitamin that is a most important thing to consider for raw vegans. I encourage you to read Today's Hot Topic: Vitamin B12 for a more detailed exploration of this element and my personal experience with symptoms of B12 deficiency.

Nutrition Round-Up

I hope that wasn’t too overwhelming. For raw vegans (and those planning to become one), these raw food nutrition basics are important information that we should be aware of. Don’t get me wrong. It’s not meant to scare you at all, but rather equip you with useful knowledge so that you can develop a well-planned diet that can meet all your nutritional needs.

In a rush, and want dinner fast? With work and family and life happening around us 24/7, sometimes it seems like such an effort to make a meal. Don't let yourself go hungry, or grab something that isn't good for you (like chips or cookies!). 

The next time you want food NOW, test-drive one of these recipes. Each one takes only 10 minutes or less to prepare! 

Raw Cream of Celery Soup

For a quick light meal that satisfies, try this Cream of Celery soup. Toss the ingredients in your blender and blend well... And that's it! A 5-minute meal that's a cinch to make. Cashews make this soup creamy - no dairy here. 

For a more filling meal, serve with a handful of Basic Raw Crackers. 

Raw Salmon Salad Pate

Sounds complicated, right? Not! This Salmon Salad Pate is a breeze to make with no prep required. Sunflower seeds provide the base for this delicious spread.

This is dee-lish served on a bed of salad greens, with maybe a splash of cider vinegar for a bit of tang. Yum!

Raw Walnut Pate

Who knew a Raw Walnut Pate could taste this good!  All you need is 10 minutes, a few ingredients, and dinner is ready! Serve on crackers or onion bread or cucumber rounds (my fave!).

Soy sauce is the 'secret' ingredient that makes this recipe pop!

Raw Egg Salad

This is what you've been waiting for: a fantastic cashew-based Raw Egg Salad recipe that actually tastes like egg salad! And only 5 minutes to prepare! 

Serve on a bed of romaine lettuce and dig in. Instant happiness!

Raw Marinated Mushrooms

Crazily enough, these Raw Marinated Mushrooms have the texture of cooked mushrooms. And they're so fast to prepare - all of 5 minutes! 

Toss these into a big green salad for extra oomph. Or nosh them on their own. Either way, you'll enjoy these little bites of bliss!

Dinner in a snap...

So the next time you're hungry and in a hurry, don't reach for the junk food. Take a deep breath, chill out, and throw together one (or more!) of these recipes.   

See? Fast food CAN be good for you!

Woohoo, Easter weekend! For some of you that might mean a few extra days off work, and extra family time - two wonderful things!

Holidays revolve around family and eating, which make perfect opportunities to share raw desserts with family! Nobody can resist dessert, including me!

Wondering how to wow the fam at Easter?

Easter raw food dessert recipes (no dehydrator required):

Quick and Easy:

The Rawtarian's grandma-style raw brownie recipe is a no-brainer.

Medium Effort:

Old-fashioned raw apple pie or classic raw chocolate shortbread cookies.

Most Effort:

Rich raw strawberry cheesecake or decadent raw carrot cake!

Whatever raw goodies you make, try to up the raw ante this weekend. I know I will be hopping up a storm in my raw kitchen! (Get it, hopping like a bunny, yah?? <groan> <heehee>)

Hope the raw Easter bunny finds you! And if it's not likely to find you, take that bunny by the reigns and raw-i-fy your Easter!

What raw goodies are you going to make this weekend?

Getting started on a raw food diet may sound like too much work with all these tasty-looking photos of raw food that look like they went through a complicated and time-consuming process. Out of all the raw food recipes out there, it may seem quite hard to pick out which recipe you should start on. But you don’t have to end up settling for a typical raw salad! You may be surprised to discover there are actually really easy raw food recipes to prepare. And easy raw recipes are exactly what you need if you’re new to eating raw food.

Here’s my list of the top 5 easy raw food recipes that I bet would make you proud of yourself after making and succeeding on your first attempt. 

Rawtarian's silky green smoothie recipe 

A yummy green smoothie is always such a treat. You just put in bananas, oranges, and an apple in a blender together with water, lemon juice, cinnamon, and chia seeds. But wait! Don’t forget the spinach (especially the spinach) since that’s what makes it green.

Spinach may seem like a strange ingredient to add to a smoothie, that’s why it’s essential you have a high-speed blender like a Vitamix or a Blendtec for making tasty green smoothies with a silky texture.

Raw banana cream pie recipe

A conventional pie would be baked in an oven. However, since this is a raw food recipe, there is no such thing as baking involved in making this delicious raw banana cream pie. What you will need is a freezer.

But before that, you have to start with the crust. Just mix all the crust ingredients in a food processor or blender until it sticks together. Press down the mixture in a glass dish to make the crust. After blending all the banana filling ingredients to a smooth and creamy mixture, pour it onto the crust, cover it, and let it freeze. Now you just have to wait for it to actually freeze, and then you can indulge yourself in a healthy banana cream pie.

Raw walnut pate 

Successful raw food recipes don’t have to always be sweet. You can let your tastebuds enjoy the smooth and salty flavor of a very easy and quick to prepare raw walnut pate.

In this recipe, you will need to soak the walnuts first for at least half an hour and then rinse. Process all the ingredients in a food processor, making sure to only add the soy sauce near the end of the processing, and serve it on cucumber rounds. The soy sauce is a vital ingredient that brings out the flavor in this dish. So never prepare this easy raw food recipe without it.

Raw chocolate fudge in 1 minute 

This raw chocolate fudge recipe is probably the easiest and quickest raw food to make among the five in this easy raw food recipes list. You just need cocoa powder, coconut oil and honey together in a bowl. Yes, seriously, those are all the ingredients you need. You don’t even have to stay in the kitchen to mix them! Just be careful with the measurements though, as you don’t want to add a little too much of any ingredient. This simple raw chocolate fudge is a sweet treat you can enjoy anytime.

Raw brownie recipe

Here’s another chocolatey yet healthy delight for your tastebuds. In this raw brownie recipe, you need to crush the pecans first in a food processor before adding the dates. Blend them together to form a sticky mixture and then add the rest of the ingredients to be processed. Remember, it’s important that the mixture not get too buttery by over-processing. After processing, you can chill it in the fridge or serve it right away. My raw brownie treat tastes so good you wouldn’t even know it was made of only raw ingredients unless you made it yourself.

Which recipe will you choose?

Alright, there you have it: my top 5 easy raw recipes. Now that wasn’t so hard, was it? One great thing about preparing raw food is that you don’t really need many kitchen tools. Most of the work is done by your food processor or your blender---or sometimes just your hands and a spoon. And you don’t have to wait too long either. You can whip up a delectable and healthy raw dish in just a matter of minutes.

Getting into the raw food diet isn’t as daunting now, is it? Not only is this easy to prepare raw food recipes list good for raw food newbies, but also for everyone who’s too busy to bother with staying too long in the kitchen. So go ahead and try making these easy raw goodies and enjoy the surprise of making healthy dishes that taste delicious and don't take too long to whip up.

If you’re looking for the best raw smoothie recipes to try and would like some variety instead of having the same green smoothie every day, then let me round up a few of my top-rated raw smoothie recipes that I’ve shared on this site. Many raw foodies have already tried making them and really loved them. These raw smoothie recipes are all very delicious and easy to prepare, so get your blender ready and blend away these popular raw concoctions!

Rawtarian's silky green smoothie recipe

I know I’ve said you probably were looking for variety aside from a green smoothie. But what’s a top-rated raw smoothie recipes list without a green smoothie? This silky green smoothie recipe may be quite simple but it’s definitely not lacking in the taste department. Plus, it's very practical and uses every day ingredients. (No berries in this one to keep the costs down.) To make this green smoothie, just dump in all the ingredients, namely bananas, oranges, an apple, spinach, water, lemon juice, cinnamon, and/or chia seeds, in your high-speed blender and blend away. Make sure it’s blended to a silky smooth texture for best results.

Raw chocolate shake recipe

Who doesn’t get excited about chocolates? They’re always a delight to have, not to mention packed with oodles of healthy goodness for your body. This raw chocolate shake recipe is also great for your kids. You can even have them make this recipe on their own with your help. It’s so easy. Just blend bananas, raw cocoa powder, agave nectar and water together, and it’s ready to serve! You can have fun and adjust the measurements depending on what your tastebuds dictate.

Raw lemonade smoothie

Lemonade has a summer feel to it, but that doesn’t mean you can’t enjoy the zesty summer feel even in winter (or any other season). For my raw lemonade smoothie recipe, you need water, a peeled lemon, a banana, dates, and celery or parsley. Throw them all in your blender and start blending. If your blender is not powerful enough, you might want to omit the celery because it may leave stringy bits in your smoothie. Otherwise, this recipe is perfectly refreshing.

Raw strawberry milk smoothie

Don’t think this is just another strawberry milk shake recipe because it’s not your ordinary milk shake. It’s a raw strawberry milk recipe without milk. But that’s no reason to despair because it tastes just as good or maybe even better! Let me tell you first that this recipe is best made using a high-speed blender to achieve the best texture. It’s also important to use frozen strawberries instead of fresh ones. Anyway, there are just a very few ingredients you will need for this recipe. Throw water, frozen strawberries, chia seeds and honey or agave nectar into your powerful blender and blend until nice and smooth. And that’s it! Many raw fooders have tried and loved this smoothie recipe, and I’m sure those who haven’t tried it yet will also love it too.

Raw eggnog smoothie

This recipe is either too late or too early for Christmas. But this one made the top-rated raw smoothie recipes list because… it’s rated five stars by many! Haha, kidding aside, many raw fooders love to have this raw food eggnog recipe in their list of holiday treats. And hey, it never hurts to learn another yummy smoothie recipe or two. Simply blend dates, cashews, coconut oil, vanilla extract, cinnamon and water, and enjoy the yumminess of this eggless raw eggnog. Next Christmas (or maybe tomorrow?), you can impress your friends and family with this raw twist on a traditional holiday eggnog.

Which smoothie will you try?

Which of these top-rated raw smoothie recipes do you think you'd enjoy most? I know it can be tough to pick one favorite especially when each smoothie is in a class of its own. But having various healthy smoothie options to choose from everyday is important. They make you look forward to what taste your palate can explore next.

So go ahead and experiment with your own blend of raw food smoothie!

Easy raw recipes - Are you looking for some? Well, of course you are. Why slave around in the kitchen when quick'll do? Lol

Going raw may seem daunting but there are some amazing, easy raw recipes out there. I should know, I've been collecting and creating them for years now. (Shudder - this must mean I am getting old!) While the raw food lifestyle does require a bit of advanced planning (okay, a LOT of advanced planning when compared to stopping off at McDonalds!), the good news is that there ARE some delightful raw recipes that can be thrown together fast with ingredients that you likely have on-hand.

Check out these 4 easy raw recipes—you'll be surprised at how quick and simple they are to prepare. Whether you're looking for something savory or sweet, I've got lots of easy raw recipes to satisfy almost any craving! Well, except for a craving for garlic bread, but I AM WORKING ON THAT ONE! (Stay tuned!)

Raw brownies in 10 minutes!

With six simple ingredients, a few minutes with your food processor, and a bit of chilling in the refrigerator, you will have mouthwatering vegan raw brownies that taste like the real thing. This versatile, easy raw recipe can also be used for a raw chocolate pie crust or raw chocolate truffles.

Oh ya, and don't forget the icing :) Actually, this is the most visited page on my entire website (and I've got over 100 easy raw recipes here, people!)

Raw lunch salad

If you're in a rush putting your lunch together before work, or just looking to switch up your usual raw lunch fare, look no further than this delicious avo-carrot-tom salad.

It doesn't get any easier than a couple of carrots, a tomato, and an avocado—and this salad dresses itself with the juices from the tomato and the creaminess of the avocado so no complicated raw dressing is required. The flavors blend together beautifully, and the texture contrasts make this an exciting, satisfying meal. Perfect to grab on your way out the door to work.

Strawberry banana bowl

Whether you're looking for a quick, delicious breakfast or an easy snack to satisfy a sweet tooth, this simple strawberry banana bowl recipe is sure to please. Topped with a tasty raw nut milk, and perhaps a sprinkling of cinnamon, this delightful dish will whisk you back to your childhood—especially as you drink the fruit-sweetened milk at the end.

Love it. Am I suppose to say "Love it" about my own recipes? Well, this is my blog so I can if I want to! Lol

Raw guacamole

This is the way guacamole was meant to be made—with fresh, healthy ingredients and an amazing flavor!

This raw guacamole recipe is so delicious it can be enjoyed on its own, as a topping on simple salads, or as a dip to enjoy with raw corn chips or raw crackers. And it's definitely a crowd-pleaser.

Which one will you try?

These four easy raw recipes are delicious, quick to make, and will add a wonderful variety to your simple raw recipe arsenal. Why not try one of them now. What are you waiting for? Go! Now! Get thee to a kitchen!

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.

I just watched the documentary "Fat, Sick and Nearly Dead" for the second time and was very moved - for the second time!

The film is about the power of juice fasting - where one consumes nothing but fresh juice for a set period of time. If you haven't seen this movie, it's a very "easy" watch that focuses more on personal stories than on a lot of heavy nutritonal info. I highly recommend watching it if you are looking for an inspirational, make-you-smile documentary that is light on the actual nutrition info.

The first half of the film tells the story of Joe Cross, the creator (and star) of the film who lost 80 pounds throughout the making of the movie. However, for me, the real gem of this film was the second half, which chronicles the story of Phil - a trucker who somewhat randomly gets swept up into this documentary.

I am not an avid juicer, although I do eat a raw food diet and have done so for 3 years. However, many people are first introduced to raw foods when coming off a juice fast - perhaps their first one. Interestingly, it was a common under-current throughout the film that most people who successfully complete a substantial juice fast no longer want to eat the heavy, greasy diets of their past. And they are then introduced to raw food when looking for healthy, living food (as opposed to juice) to eat.

One of the great things about juicing is that it is an excellent way to reboot your system. However, juice fasting (or juice "feasting" as some call it!) isn't something that is sustainable so it's important to have an arsenal of healthy raw recipes that work for you after the juice fast is complete.

One of the main reasons why I find this movie personally inspirational is the fact that Joe Cross's fleeting, happenstance meeting with Phil is so random. And yet it completely sends Phil's life into a new direction - for the better. I feel that in a tiny way that is what I am trying to do here with my website: www.therawtarian.com. And thus, this movie brings me to (happy) tears every time.

Raw food recipes for beginners are my specialty. I call them my simple, satisfying raw food recipes, which are perfect for beginners. But many people who love my recipes are not raw food beginners; they are simply busy people on the go who don't want to bother with too much fuss - just like me. Because of this, some avid rawfooders like to share my simple raw recipes with raw food beginners because my recipes are simple and taste great! But enough tooting my own horn, huh?

Eating raw has become increasingly popular as more people realize the many benefits associated with consuming whole foods in their raw state; but starting out can be daunting! Many recipes call for mysterious ingredients (think nutritional yeast, agave nectar, chia seeds, and on and on!) that most raw food beginners don't have in their pantries. While recipes that include such ingredients are great and I too use them, they are probably not where you want to start if you are searching for raw food recipes as a beginner.

Add more fruits and vegetables to your routine: Useful, but boring

If you are a real raw beginner who is just starting to dabble in raw recipes, think about how you can start adding more raw foods to your regular meals.

Salad is probably one of the easiest items to add, because it’s perfect as a side dish or as a full meal.

Start by adding a small salad to your lunch and dinner. And when it comes to salads please remember, people! The best salads only have a FEW ingredients! So don't put the kitchen sink in there - just be simple, like spinach, tomato and fresh basil, for example.

Similarly, breakfast can be a great opportunity to get some fresh fruit - whether it’s a smoothie or simply crunching down on an apple and some nuts.

For snacks, replace your granola bar or cookies with an orange or a banana. If you’re worried that these might not hold you over until dinner, then add some raw nuts and seeds. The complete proteins in the nuts will bind with the incomplete proteins in the fruit providing you with more protein, which will help you to feel full longer.

However, at this point you'll probably be lacking inspiration - and the only "raw" foods you'll be able to think of will be salads and raw apples. BORING!

Well then friend, you are now ready to try some raw food recipes for beginners.

Raw food recipes for beginners

So, where do you start? First, weed out those recipes that require crazy soaking times or dehydrators. If you are a beginner chances are you might have a crappy blender and a food processor - if you're lucky. So don't make anything too crazy. Start slow, yah?

Creating raw food recipes for beginners is where it gets fun. Why is it fun? Because you get to combine healthy ingredients, like dates, pecans, coconut and cocoa powder and make something amazing! Your friends will be impressed when they taste it and you explain that all that's in your raw recipe is whole, uncooked ingredients - no flour, refined sugar or dairy.

Here are some perfect recipes for raw beginners that are sure to turn out great:

• Raw brownies (most popular recipe ever!)
• Raw chocolate pudding made from avocado
• Raw lemon bars
• Raw chocolate fudge in 1 minute
• Raw chicken salad (raw and vegan - no meat!)
• Raw egg salad (raw  and vegan- no dairy!)
• Raw alfredo sauce
• Raw ranch salad dressing recipe

OR CHECK OUT ALL MY FREE RAW RECIPES HERE!

Final tips for beginners

These are just a few tips to help you master the art of making raw food recipes for beginners. Above all, remember to keep it simple!

What occasion calls for loads more green than usual? Yes – it’s Saint Patrick’s Day! (Err, I realize the post title spoils it, but let’s just pretend you didn’t see that.)

For raw vegans, having lots of greens on the table may be already an ordinary sight. It seems like everyday might be Saint Patrick’s Day. But this occasion is extra special for many, so why not go the extra mile and whip up a few mean green recipes to enjoy all day!

Just something a little different and festive from the usual green salad, ya know?

Silky green smoothie

What better way to start your St. Patrick's day than with the Rawtarian's classic Silky Green Smoothie? It's big and it's green! And of course, it's extra smooth and oh, so good for you! Fill up a clear go-cup and take it with you to work. Wave it at people as you walk by, so they know YOU'RE celebrating St. Patrick's Day in style!

You must have a high-speed blender to achieve the ultimate silkiness of this recipe!

Raw broccoli soup

Keep up the festive theme for lunch (or supper!) with this surprisingly delicious Raw Broccoli Soup. Cashews provide this soup with its yummy creaminess. And broccoli being the numero uno ingredient, it is a lovely shade of green. So you're still rockin' St. Patrick's Day!

If you haven't made this soup before, give this recipe a try. If you love broccoli, you are going to totally love this soup!

Raw stuffed mushrooms

Impress your friends (or just yourself!) with these Raw Stuffed Mushrooms. They are stuffed with spinach and basil, so yes, this recipe still fits in with today's green theme! Pine nuts and red/yellow peppers are also included in the filling, so you can be assured, these little morsels are most delectable!

This recipe does require a dehydrator, so make sure you plan ahead (it's worth it!).

Raw sweet kale cheesecake

The vibrant green color of this cheesecake recipe is just perfectly fitting for a St. Patrick’s Day raw dessert. Even though it’s green and all, it’s surprisingly sweet and doesn’t even have that green flavor to it. This Raw Sweet Kale Cheesecake requires only a few ingredients and very quick and easy to follow steps: blend, pour and freeze.

What makes this raw sweet kale cheesecake recipe stand out is its lovely shade of green and its sweet flavor.

Surprising and delicious St. Patrick's Day recipes!

St. Patrick’s Day is looming just around the corner, and if you don’t have shamrocks or any creative green ideas to prepare, any of these green recipes will fit the bill! You can start your day with the silky green smoothie, and finish with the sweet kale cheesecake. Or serve up the broccoli soup and stuffed mushroom caps for a yummy lunch!

Do you have your own raw food green overload for the 17th ready?