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Tabouli or¬†tabbouleh is a traditional Arabic dish which I love in a raw version. It’s perfect for a summer, because it is juicy, refreshing and full of minerals that help us to survive a summer heat. I added some nuts and seeds for more protein contain, which is important for the bodybuilders ūüôā

It may be prepared as a side dish or as a main dish. For me it will be the second one ūüôā




Preparing Tabouli makes me very excited. Actually being¬†in possesion of this huge bunch of parsley makes me really excited. I don’t know why ūüôā Maybe because my surname is Natkowska and Natka in Polish means Parsley ūüėČ



Did I mention that you will nees a lot of Parsley? ūüôā



1. Thin chopped parsley, 3 – 4 cups

2. Tomatoes. I used dates tomatoes, but Kristina Carillo said it is better to use the big one for more juice. 2 – 3 cups of chopped

3. Chives, as much you like, I used 1/3 cup

4. Fresh mint leafs, few

5. Juice of 2 lemons

6. Crushed/ mixed nuts and seeds. I used sunflower seeds and almons, about 1 cup

7. Olive oil (optional)

8. Salt, pepper (optional)

Mix everything together and leave for an half an hour into the frige so tastes and aromas will mix together.





You¬† already know that we don’t need so much proteins as everybody is used to think. Anyway if you train weight lifting as me, or any other kind of sport and you care about providing good proteins to your muscles, you¬†are going to¬†like this cookie recipe. Proteins come from the oats, peanut butter (100% of nuts), hemp and pumpkin seeds. This is a great snack if you are on the run, they can replace a meal¬†being¬†highly dense of nutrients. The fact that¬†they are very compact and ¬†suit to a purse or a pocket make them perfect!

I made the cookies¬†in the dehydrator, but you can use also an oven¬† set at¬†a low temperature or just bake it in high temperature. In the last option the cookies wont be raw, but they are going to¬†be healthy anyway, for sure much better than cookies from a grocery store. Most of the¬†oats are not raw, but if yours are raw¬†and you want to keep all the enzymes I recommend to use a¬†dehydrator ūüôā


1. Oats 1,5 cups
2. Oat’s flour (ground oats) about 1 Cup
3. Nut’s butter of choice (peanut, almond or cashew) – 2 table spoons
4. liquid sweetener  about 3 Р4 table spoons or more depends on your taste
5. dry plums 1 handful or more
6. 2 juicy apples
7. Pumpkin seeds (optional)
8. Hemp seeds (optional)
9. Cinnamon  (optional) about 1 tea spoon
10. a pinch of salt
Extra protein Рif you want even more proteins, you can replace  half or all the oat flour with a vegan protein powder.
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1. Mix the nut butter with the sweetener.
2. Add the dry ingredients: oat flour, oats, seeds, cutted plums, salt and grated apples.
3. Mix all the ingredients and leave them still for 10 minutes. Try if you like the taste and check if it is sweet enough for you. Note that apples are going to be  sweeter after dehydration. I prefer my cookies not too much sweet, so I use just  little sweetener.
4. Form some cookies and place them on the tray of the dehydrator (Or the oven).
5. ¬†Set the dehydrator temperature¬†to about¬† 42-46 degrees C (105 ¬†– 115 F) and leave the cookies¬†¬†for 6 to 15 hours, depend on how crispy ¬†you like them. If you don’t have a dehydrator you can set you over¬†at a low temperature.¬†
If you want to bake them, just put some coconut oil on the paper before placing the cookies, set about 180C and let them sit for about 25 minutes.  I have never checked the baking, so keep them under control.
That’s what I need:) it is also perfect as a breakfast with almond milk ūüôā
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It’s cold, dark and¬† summer is still far away… What to do to be healthy?

Eat as many colored food as you can! Let’s add¬† natural foods, not colored¬†candy¬† m&m’s ūüėČ



If you eat every day foods full of colors, you will provide a lot of nutrients for your vitality, great health, happiness and energy to make your dreams come true!



Whole foods NYC

No need to accumulate all the colors in one serving, Important is to eat them within a day or alternately consume on different days. There is one rule: the more colors, the more vitality!

I present you a salad that contains all the basic colors on one plate:


One¬†of¬†the ingredients¬†of this¬†salad is beet;¬†about¬†beet’s health benefits I wrote about it¬†in one of the previous posts, that is here.

In this salad were the following colors

kid friendly beet recipe (7)  BORDEAUX РBEET


Natka-pietruszki-05   GREEN РPARSLEY

pomidorki-koktajlowe-1   RED РTOMATOES

z10592797Q,marchewka   ORANGE РCARROTS


sezam   WHITE РSESAME SEEDS  / other seeds and nuts

First I cut the cabbage, add lemon juice, vinegar, olive oil and a pinch of sea salt. next I carefully massage the cabbage in my hands to soften it.

Then I add the rest of the ingredients and leave it for half an hour.

You can start a¬†party ūüôā


Today ¬†it’s¬†Valentine’s Day ! The day of Love! Today anyone can celebrate who feels love in their heart. Which means everybody ! Even if you think that you are alone and no one loves you , it’s not true !
You can celebrate with a friend , parents , grandmother, or even a dog !

Just do not give your dog cakes, as¬†they contain cocoa theobromine that is not good for them! Unless you give carob instead of cocoa , it’s ok ūüėČ

This recipe was¬†created by Jennifer Cornbleet and it is called tart chocolate . I do it very often, since 4 years now, and a lot of people has enjoyed it. It’s strange that the dessert¬† hasn’t been on my blog till now. So …

Today I made a chocolate cake in a little heart shaped form (about 15 cm) and a small tart (20 cm width and 2 cm height). If you want to make a big cake or  tart for about 30 cm, you can easily double the proportions .

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1. ALMONDS (soaked for a few hours) 1 cup
2. DATES (soaked) about 1/2 cup
3. A few tablespoons of COCOA / CAROB 
4. VANILLA essence
5 pinch of SALT

Chocolate filling:

1. Avocado 1 large and soft
2. DATES about 1/2 cup (or more, according to taste)
3. A few tablespoons COCOA / carob
4. vanilla essence
5. pinch of SALT



A For the crust:

1. As usual: mix ALMONDS  in the food processor, add the remaining ingredients and mix  again until it becomes a sticky mass. Try if it is sweet enough for you, if not add more dates.


2. Put the crust in the form and press firmly with your hands to the bottom (and to the sides if you are making a tart)

For the chocolate filling:

3. ¬†Blend in the food processor ingredients for chocolate filling until it’s smooth and homogeneous. But not to long, because the avocado will change the taste.


4. Put the filling on the crust and place the cake in the freezer for a few hours.


I’m glad, that I made a tart besides the cake, I’ll eat it another time. After all, you can celebrate every day, you do not have to wait for February 14.

I wish you lots of love today and every other day of the year!

When I learned that you can make raw food dessert with only one ingredient, I was very surprised!
I decided to try to see if this was true, and … yes. This is possible.

The main and only ingredient is:  COCONUT BUTTER.

When I first read about coconut butter, I thought that it was just another term for coconut oil. A huge mistake. Coconut oil, like all oils, is pure fat obtained from the product.


In contrast, coconut butter is whole pulp of young coconuts. Without any additives, preservatives, fragrances. So it contains all the precious benefits of fresh coconut straight from the palm tree. Together with fiber!

Here are some of the wonderful health properties of coconut butter:

  • is rich in lauric acid, which assists the immune system to destroy harmful bacteria, viruses and fungi
  • increases metabolism, allowing you to quickly burn excess fat. Once it was given to pigs to make them fat faster. Pigs instead of gaining weight, lost it!
  • is rich in healthy fatty acids
  • gives a feeling of satiety for sooooo long
  • contains amino acids, calcium and magnesium
  • smells wonderful!


If you do not have access to butter, you can make it by your own by mixing grated coconut in the food processor. This process will take a long time. You have to be careful not to overheat the coconut and not to burn the food processor.

How to make chocolate coconut?

This time there will be no list of ingredients, because there is only one ūüôā
It is also worth mentioning the fact that we are not mixing the concentrated carbohydrate and fats as it is in most raw desserts. So it is easier to digest and believe me, you can not eat¬†many of them ūüôā

So lets do it!

Put a jar of coconut butter in a very warm water bath. It must melt completely, so you can mix it. The real butter is lower in the jar, at the top there is  the coconut oil (the lightest).


Melted butter coconut

Coconut butter is¬†quite¬†sweet. However, if you think that ‘s not enough, you can add some sweetener. I heard that Stevia is the best choice for this recipe. But I did not try , for me it was sweet enough.

For a pink color I used a few drops of BEET JUICE ¬†. If you do not have a juicer or you do not want to use it just for a few drops of juice , you can cut a piece of beet , put it into a blender , add a little water. Than blend and filter through a strainer . Voil√†! Please add the juice very slowly, literally a few drops , because juice makes it thick somehow and it won’t melt again. That happened in my case,¬†¬†ūüėČ

For  chocolate color and flavor I used carob . You can of course use the traditional COCOA . Add carefully and mix quickly .

Once you finished pour the liquid very quickly into the ice mold.

Put in the freezer for a few hours.


Have you noticed this two-color chocolate? I am impressed ūüėČ it was possible because coconut butter mixed with carob / cocoa is more dense than just ¬†coconut butter. So I poured first¬†the more dense mixture¬† on the bottom and¬†then I¬†poured¬† the pure coconut butter on top.
The opposite way did not work out, as could be expected. You can see on the right side, but I created an interesting mosaic, you can play this way too.

I wonder if you prefer  this chocolate made with coconut butter or  oil!

You can do a plant milk with many variety of nuts. The most popular is almond milk, besides sesame milk, coconut milk, and hemp seed milk. However, if you have not tried the hazelnut milk, I strongly encourage you to do it!


Soak the nuts¬†overnight or a few hours earlier. Then throw them¬†into the blender, add 2 cups of water and blend¬†ūüôā


Doesn’t it look like straight from the cow? But it is straight from Mother Nature¬†ūüėČ


Don’t worry if you do not have a special bag for filtering. You can use a simple strainer!


I added a tablespoon of carob. You can add cocoa too and some natural sweeteners.

Below the rest of the¬†pulp, which you can use to prepare something sweet or add to salads¬†ūüôā


It’s time to party! No need to feel guilty, because your waistline will stay the same ūüėČ Raw Body and Soul introduces you my version of raw vegan cheesecake. You have to try it!!!

cheesecake 1



3 cups of almonds
1 -2 cups of soaked dates/raisins
pinch of salt

¬†“Cheese” filling:

3 cups of soaked cashews
1/2  cup of agave nectar
1/4 cup of lemon juice
1/2 tea spoon of vanilla extract
3/4 cup of coconut oil

Raspberry  glaze:

200 g of fresh or frozen raspberries
few dates
1/4 cup of agave nectar

1.  Mix almonds in the food processor, then add dates/raisins and salt an mix again.
2.  Put the crust to a 25 cm form and press well to the bottom.
3.¬†¬† Mix the ingredients for the “cheese” filling in a blender or in¬†a food processor until creamy, then pour on the crust and put in the freezer for at least 3 hours.
4. Mix all the ingredients for the glaze¬† in the food processor and then¬†pour on the top of the “cheesecake”.¬†It is ready like this or you can decorate it with ¬†some berries.

Store in the refrigerator, if something is¬†left ūüėČ

Just the usual raw vegan chocolates become unusual when you add some unusual ¬†ingredient! I’m a traditionalist¬†about¬†desserts and not fond of chocolate with chili or mint. But you¬†usually¬†add salt to many ¬†kind of desserts to give them a buttery flavour.

So, simple raw food chocolates become unusual, when we add to them an¬†unusual ingredient! Salt is added to many desserts, especially to give them a little buttery taste. Salt crystals are surprising finale, at the beginning you can’t notice it and¬†we can feel it at the very end of the tasting chocolates.¬†Let them slowly dissolve in the mouth, in order to enjoy them well.


  • liquid sweetener
  • COCOA or carob powder
  • Vanilla essence
  • ALMOND FLOUR (this is optional, you can also add any other nut flour)
  • Crystals (the big ones) of SALT


1. COCONUT OIL Melt in a warm water bath.

2. Add the sweetener, COCOA (or carob), almond FLOUR, vanilla and mix everything together. The consistency should be runny, although the almond flour will thicken it slightly, but it should not be very thick.



3. ¬† Pour the chocolate in the ice cube¬†form and sprinkle a¬†few crystals of SALT in each piece.¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†4. ¬†4.¬† Put in the freezer and wait until it hardens ūüôā



Watch out¬† not to¬†put too much salt. It shouldn’t to be salty, just to¬†surprise you after it melts-in-your mouth.