Greens- Vicitoria, since you're in Germany just look for any dark greens that are available. There may be some unfamiliar to us but edible there. Ask maybe? Carrot tops, turnip and beet greens, collard greens, celery leaves, parsley, dandelion greens, watercress, spinach, sea vegetables, buckweat lettuce (grow like wheatgrass which is easy to grow) herbs, and more are all edible and highly nutritious. Maybe look up edible weeds for your geographic location and see what you find growing around you or in nearby wilder areas. Where I live, pigweed, miner's lettuce and other "weeds" are edible and very nutritious.
B-Vitamins: The book Dining in the Raw by Rita Romano has an excellent nutrient chart on pp. 17-19. B-12 is found in: sprouts! Remember sprouts don't necessarily mean sprouted until long, a seed or grain is sprouted after it has been soaked, drained and just started to put out a tiny sproutlet. Also of note, every single nutrient listed except bioflavinouds, biotin, copper & selenium is found in: green leafy vegetables! Isn't THAT interesting! And those not found in leafy greens are found in fruit, nuts, whole grains and cabbage-type veggies.
Complete protein: p.21; (partial list) alfalfa, chickpeas, clover, buckweat, sunflower seed, mung bean, soybean, sesame seed, millet, lentil, quinoa, almond & pumpkin seed. "During the germination process, amino acids are released from their protein structures and new proteins are synthesized...Tests have indicated other nutrients in sprouts can increase from 50-400% when germinated. x: milllet & wheat contain over 5x vit C when sprouted. Vit B grows substantially when sprouted...."
Re: the ratio (40-45% greens, 40-45% fruits and other veggies and 10-15% fats with nuts seeds and avocado's), if your brain understands this as a general guideline to shoot for, you plan your meals close to those ratios and you listen to your body, it's likely that over time you'll find the ratio that works. Might be different on different days; might be days where all you want is fruit, where all you want is salty nuts, or where all you want is greens. Possibly it'll even out over days and you'll get just what you need.
Thunderkitty: What a beautiful monster!
Anyone pm the moderator of this board yet & ask for this to become a subforum so we can be more organized? I'll do it again today....
Citymomx3: why do you think you found the cost to be raw so high? Curious...I know for myself when I go nuts buying "gourmet" raw stuff (like hitting rawfood.com w/debit card in hand) I can spend tons of money. But when I keep things simpler and to what is available nearby I found my grocery bills dropping. What do you think?
allgirls: "if I get the dehydrator I will be set for some new things..I think crackers will help..I miss the crunch." I had to laugh; I crave exactly that when I go raw at first, the crunch! Most especially crunchy salty things...I used to go nuts missing tortilla chips to go w/my salsa until I learned how to make them in the dehydrator...