What is a “raw vegan” or a "raw fooder"? A raw vegan is someone who eats only raw fruits, vegetables, nuts and seeds–none of which are ever heated above 105f (40.6 celcius). More than just carrot sticks and salads, raw food is a movement about eating living foods and living well! Raw food recipes include pastas, cakes, cookies, and chips... all made from real, living food.

When you start reading about raw food, you'll immediately notice people talking about Vitamix blenders, Excalibur dehydrators, fancy juicers, and julienne/spirooli slicers.

Do not be alarmed! You do not need all of these things right away!

Raw food appliances – What’s necessary and what isn’t

Arguably, you will never need all of these things.

Just relax and take it slow.

1. Get inspired

The very first step toward becoming a raw fooder is to get inspired. Unless you're excited about raw food, you're not going to make it!

So get excited and inspired by raw food. For some people it might be the concept of weight loss that's inspiring. For others, inspiration might be in terms of anti-aging, the healthful benefits, or simply just living a lifestyle that feels right.

For me, a bit of weight loss was definitely in order, but the most important thing for me was in terms of energy boost.

Whatever the reason, get inspired!

2. Get one recipe source

The next step is to get yourself one really good book or recipe website that hopefully combines a bit of education (but not too much because I find yammering on about nutrition and protein pretty boring!) and some really good basic recipes. I started with "Uncooking with Raw Rose: Your Guide to Raw Foods" which must be a good book because it has been the only book I've bought so far! It explains pretty much everything you need to know in just enough detail.

But of course now I just recommend you hang out here with me at www.therawtarian.com :)  But don't overwhelm yourself too much. Just pick one book or website and stick with it.

3. Blender

In terms of kitchen appliances, when I first jumped into raw food I had very few kitchen appliances:

I owned normal dishes and utensils, had a fridge and a stove, and I owned a $30 blender.

That's pretty much it.

I used my $30 blender for the first six months. During that time, I saved up for a Vitamix blender.  I bought my Vitamix after I was fully raw for about 6 months. I still use it today.

4. Food processor

After a week on raw food, I began getting tired of salads and smoothies. I wanted a way to really blend my food so that I could make chocolate truffles and that kind of thing. I was able to make truffles in the blender, but it took a long time and was difficult to clean.

After two weeks, I made my first raw food appliance purchase: a food processor. I bought it at my local hardware store. It was low-end and it cost me approximately $50. Why did I buy a food processor first? Well, it was pretty cheap and allowed me to do so much more than what I was doing before.

I am a pretty frugal (read: cheap!) person so I make a lot of decisions based on price. I wouldn't order a food processor online. I'd just buy one locally because they are easy to find.

The food processor was awesome. It really changed my eating habits. I found the food processor most beneficial because it allowed me to:

• slice and grate my food. For example, I could easily and quickly slice beets and carrots for use in salads. Serving the vegetables in a different way really changes the flavours and textures. (Trust me.);
• make larger batches of things that I could kind-of make in the blender, such as chocolate truffles;
• make recipes like hummus, veggie pate, carrot cake, etc. I couldn't make these in my cheap blender because the blender was too small and didn't blend everything properly.

I was totally happy with just the food processor, a crappy blender (and a coffee grinder) for about two months.

5. Coffee grinder (for nuts)

Around the same time that I bought the food processor I bought a coffee grinder.

Coffee grinders are used to grind small nuts or seeds. For example, flax seeds. Flax seeds are extremely useful in raw food recipes. They become kind of gelatinous and are used to bind food together. For example, in cookie recipes or veggie burger recipes.

The reason that you want to buy a coffee grinder in addition to a blender and/or a food processor is because flax seeds, for example, are TINY! And they are difficult--if not impossible--to properly grind unless they're in something like a coffee grinder.

After two months, I was getting bored with my staple foods and recipes. It was time to get into dehydrating!

Note: you can buy pre-ground flax seeds (called flax seed meal) that may eliminate your need for a coffee grinder.

6. Dehydrator

Yes, yes, real raw food people want the Excalibur dehydrators.

Excalibur is the undisputed champion in the raw food dehydrating world.

Most people get the 9-tray Excalibur dehydrator.

BUT, being as cheap as I am, I scoured the internet and bought a cheaper 8-tray version, called the VegiKiln. It was half the price!

7. Accessories 

Just like any hobby or lifestyle, there are many fun and addictive accessories that one can spend money on. I try to really limit my spending on my raw food lifestyle.

A lot of people buy:

• juicers;
• slicers;
• fancy measuring cups;
• fancy storage containers;
• and who knows what else.

The one thing that I realllllllllllllly wanted was a julienne/spirooli slicer so that I could make "noodles" out of zucchinni etc. I didn't splurge on one of these until I'd been raw for a few years. But I wish I'd done it sooner because I actually use it frequently to make zucchini noodles.

The best recommendation I can give in terms of buying raw food appliances is to start slowly. When you start day-dreaming about a juicer or a Vitamix or a dehydrator and are getting frustrated, it's probably time to get one.

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.

If you're like me, salads are a daily part of my raw regime. There's nothing better than a big 'ol salad crammed full of my favorite goodies. No, wait, there is something better - a big salad decked out with one of my favorite salad toppers!

A salad topper turns your standard salad into a hearty (and extra tasty) meal! You're not sure what a salad topper is? Then read on, my friend!

Raw Egg Salad

How can the words 'egg salad' and 'raw' be used in the same sentence? Make this mock cashew-based Raw Egg Salad and you'll soon find out! This recipe has both the texture and taste (it's true!) of the 'real' egg salad. It's rich and creamy, and so, so good.

Serve on top of crunchy romaine leaves for optimum taste experience!

Raw Tuna Salad

This sunflower-based Raw Tuna Salad makes for a superb salad topper. The key ingredient is dulse - this is what gives it its tuna-like flavor.

This is one of my fave recipes, so check it out!

Raw Walnut Pate

For something extra tasty, top your salad with this Raw Walnut Pate. The secret ingredient is soy sauce, plus it contains goodies like walnuts, carrots and onions.

Smooth, salty and savory, this pate has it all!

Raw Taco Meat

Walnuts, sun-dried tomatoes and spices unite to create this awesome Raw Taco Meat recipe. This is one of my go-to recipes, and I've never tired of it (nor has my husband!).

Upgrade your salad with this topper, and your tastebuds will thank you!

Raw Vegan Chicken Salad

This Raw Vegan Chicken Salad is just packed with scrumptious tidbits! Cashews, sunflower seeds and pecans are just a few of the key ingredients. It's the texture that gives this recipe its 'chicken-y' feel!

The perfect salad topper, or just wrap it up in lettuce leaves. Either way = yum!

Decisions, decisions...

Dontcha think it's time to jazz up your next salad with one of these scrumptious salad toppers? They're easy to prepare and easy on the tastebuds! The only hard part will be deciding which one to make!

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!

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!

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!

Chia seeds: you’ve all heard of them! Most of you have probably used them in your recipes. But what exactly are chia seeds, and can you eat too many of them?

There’s something about chia…

The fancy name for chia is Salvia hispanica. Chia is native to central/southern Mexico, as well as parts of South America. Historically, it’s been an important food source, and is still used today in many of these countries. Chia is actually a member of the mint family. It has a very mild, nutty flavor, and is frequently used as a thickening agent in recipes like puddings and shakes. Chia also makes a tasty topping for cereal, yogurt, soups and salads (or whatever you please!).

The good news

Chia seeds are high in fiber, protein, healthy fats, and vitamins & minerals like calcium, iron, potassium and magnesium. Fiber helps lower your risk for high cholesterol, heart disease, high blood sugar, as well as promote bowel regularity. 

One ounce of chia seeds (about 2 tablespoons) contains (approx):

• 136 calories
• 4.6 grams of protein
• 8.6 grams of mostly unsaturated fats, including omega-3 fatty acids (higher than flax seed)
• 11.8 grams of carbohydrates
• 9.6 grams of fiber, or 38 percent of the daily value.
• Zero cholesetrol

Chia can be digested whole (unlike other grains) – it doesn’t have to be ground first. It is also high in natural anti-oxidants, so it can be stored (unrefrigerated) for a long time without going rancid.

But be aware...

Chia seeds absorb a lot of water (up to 10x their weight), so don’t go eating handfuls of them dry (not that you'd do that but you know what I mean!) else your bowels will NOT be happy (think constipation!). Presoaking whole chia seeds in water is good practice, plus it softens them up (milled seeds soften up quicker). Else make sure to drink plenty of fluids. Some people may experience gas and/or bloating with chia. As it is high in fiber, introduce chia slowly into your diet so your body has time to adjust.

One of the health benefits of chia is that it can lower blood pressure, however, if you have low blood pressure to begin with, or are elderly, this probably isn’t a good thing. The omega-3 fatty acids can also thin the blood, so you should avoid eating them if you are on aspirin, blood thinners, or have an upcoming surgery.

Allergies to chia are rare, but if you are allergic to sesame or mustards seeds, you might be allergic to chia seeds.

If you have any health concerns, ask your health care provider.

Can you eat too many chia seeds?

Can you eat too many chia seeds? Well, 2-3 tbsp a day are the recommended amount. But ultimately, the answer depends on your body and your health. And as with anything, moderation is key: don't rely solely on chia seeds for all of your fiber and protein. It's best to eat a variety of foods to provide your daily nutritional requirements. 

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!