Raw Vegan Challenge: 10-Day Learn Raw Vegan Refresh

Raw Vegan Challenge: 10-Day Learn Raw Vegan Refresh

raw vegan challenge

Food is important. Like, really super critically important. It’s among the top 3-5 factors that can make you healthy, or suffer miserably. What you put in your mouth MATTERS. That is why I have decided to create this raw vegan challenge, as a gift to you and your body, mind, and spirit. 

Join me for 10 days of nutrient, flavor packed meals, and learning about Raw Foods. Raw foods have helped my family and I gain energy, clear our skin, overcome major illnesses, and achieve a new clarity that we have never experienced before.

When we first started making raw food, we were absolutely clueless. It was so different than anything we have ever tried before. All of a sudden, we actually cared about what was on our plate, and we also cared about the ingredients in the items we were purchasing. But how to combine all of these delicious and fresh foods to make great tasting meals? We had no clue…

It took us years of learning until we got here, to the point of being able to use anything in our fridge to make something super tasty that pleases us and our friends. And that is why I decided to teach you how we do it in just 10 days during this raw vegan challenge.

Raw food allows your body to take a break. This is a Refresh because our body was born to be clean, healthy, and fresh, but things like pollution, bad food choices, negative emotions and other toxins block its innate ability of rebuilding and renewing itself. This 10-day break will allow your digestive system to rest while your body does the cleaning and internal sweeping it needs to do. Enjoy this spring break!


Click on the photo below to spread the wealth and share the Refresh (this Raw Vegan Challenge) on Facebook with your friends and family, because they deserve it too:

raw vegan challenge

What is this Refresh/Raw Vegan Challenge all about?

This raw vegan challenge will be all about learning raw food. You will receive a 10-day raw vegan meal plan, but you will also receive daily instruction for these 10 days of how to make raw food, even without a recipe! This is the kind of instruction you can use for long after this Refresh. 

This raw vegan challenge is not about challenging yourself… it’s about being REAL with yourself. Doing the best that you can do every single day to be healthy, learning new techniques, having fun in the kitchen, experimenting, and never ever being upset if you eat cooked food, or even junk food. It’s about giving yourself some slack, but also having your goals in mind the whole time. It doesn’t need to end after the 10 days – you can repeat it over and over again for as long as you want.

Topics covered during the raw vegan challenge will include:

  • Fermented foods
  • How to add greens to your diet
  • Raw vegan breakfasts
  • Does fruit have too much sugar?
  • Raw vegan ice creams
  • Making oil-free salad dressings
  • Cutting veggies and fruits in creative ways to make delicious meals
  • How to make raw dishes with what you have in your fridge RIGHT NOW
  • Easy raw “gourmet”
  • Raw vegan desserts
  • And more!

How much time will I need for the raw vegan challenge?

These are super simple meals that take 5-15 minutes during the day, and no more than 30 minutes for your dinner meal. In addition, you will be getting some videos and tips throughout that will take you no more than 5 minutes per day to watch. So even if you are extremely busy, this is totally doable! 

So how is this all going to work?

In order to participate in this raw vegan challenge, you need to sign up by submitting your name and email above or below. Once you sign up, you will receive a daily email from me with all of the next day’s meal plan so that you can be prepared. You will also receive an approximate grocery list – I say approximate because the whole point is to experiment and I give you many options to do so throughout. You have options to play around, but you also always have back-up recipes to use for every single meal.

To get support, make sure to join Raw Souls on Facebook. Join the free Facebook group

Very important! Make sure you get my emails by doing this:

Emails from me might go into the “promotions” tab, or even spam in your email. Gmail now uses a tabbed email system, sorting emails into “primary”, “social”, and “promotions”. So what you gotta do is always check your spam and “promotions” tab for emails from “Soul in the Raw” (subject will start with [Learn Raw Refresh]. Simply drag the email into your primary tab from the promotions tab, and you will get the following message: 

The conversation has been moved to “Primary.” Undo

Do this for future messages from <email address>? Yes

Be sure to click yes, and be sure to also check your spam folder and move emails from me into your main inbox.

Phew, ok, we got this straight right?

What is raw food?

Raw food includes fruits, veggies, nuts, seeds, seaweeds, and sprouts in their raw form. This means they were not cooked or processed in any way that involves heating above 118 degrees F.

The raw foods you will be consuming during this refresh are 100% vegan AND plant-based: this means no oils, processed additives and sugars. We will be using a bit of salt, but I encourage you to keep it to a minimum.

Items that are cold are not necessarily raw. Raw food is also very creative: it is not just cut up fruits and veggies on a plate, although it can be. 

Look at this poster I made for an event. Take this quiz for yourself – which foods do you think are raw out of the 10 items, and which photos do you think are raw foods?

raw vegan challenge


The following foods are not raw: cashews, peanuts, nutritional yeast, and maple syrup. They are processed at a high temperature. However, all of these except for peanuts are commonly used in raw food cuisine, at least in small amounts, especially as condiments.

Hummus, chocolate, sushi, pickles+sauerkraut, salad, and guacamole CAN be raw. However, it depends what additives are in them. Hummus can be made raw vegan. Chocolate can be made by using raw (unheated and unprocessed) cacao and carob powder, sushi can be made raw vegan (and will be during this Refresh!), pickles and sauerkraut can also be made at home and raw, guacamole is very often raw unless it has preservatives, and salad… well, it depends on the dressing! 

This is all so confusing! How will I know what to eat during the raw vegan challenge?!?!

Don’t be intimidated. First of all, you are going to get a meal plan for every single day, and I will walk you through all of the confusing steps, giving you instructions about each meal.

The meals are super simple, delicious, and fun! Just look at those three photos on the right side. Did you think they were cooked?

Nope, those are raw vegan meals that are oil free, pretty low in fat, and delicious!

In addition, I highly encourage you to join the free Facebook group, Raw Souls. I will be spending some time in this group every single day to answer your questions. If you are confused about a certain recipe, or you don’t have a certain ingredient and want to replace it, don’t worry because I will be there to help. The group also has many wonderful raw chefs and home cooks that can help you out as well! No question is a bad question. Never hesitate to share your successes and challenges with us.  

Do I need to be a beginner for this raw vegan challenge?

Listen, I still do these raw vegan challenges all the time because it’s so fun, and I get inspired with recipes.

You don’t need to be  beginner, or seasoned raw foodist to participate in this raw vegan challenge. You just need to be you. Be open-minded and ready to have some fun, experience a different style of eating, or maybe just add new recipes and techniques to your already blossoming raw diet. 

My family eats cooked food…

No worries. Just make yourself a meal, and make whatever you usually do for them. They might even get excited to try your food. After all, it’s going to be colorful and GORGEOUS.

I am also providing a very healthy vegan and plant-based cooked option for every dinner meal during this raw vegan challenge. If you would like, you can consume it yourself, or you can make it for your family to have a 1/2 raw 1/2 cooked meal together! Each raw and cooked dinner goes very well together. 

Do I have to buy organic?

I certainly recommend buying the Dirty Dozen organic, but if you really cannot afford it, please don’t let it stop you from participating. I ate raw food that was not organic for years, and still got results! 

What can I expect to experience in my body during these 10 days?

Each body is different. You might feel absolutely nothing, you might feel really crappy (especially if you are coming from a really processed diet), or you might feel high like you have never felt before!

I can tell you that throughout my raw journey, I have felt it all: highs, better digestion, mental clarity, alertness, better sleep, better body odor, whiter eyes and teeth, and more. And I have also felt headaches, stomach aches, and overall pain while cleansing.

If you are currently sick and taking medication, please consult your doctor throughout this refresh. Otherwise, most symptoms are nothing to worry about and are natural. They will pass. If something extreme is going on, again, consult your doctor. Listen to your body.

Do I need special equipment? 

Your mouth, baby!

Just kidding…

I mean, that too, but also, a cutting board and a knife, and some kind of blender or food processor would be great too. However, you can always consume each ingredient I mention without blending or processing if you don’t have those. 

Are you ready? Let’s get this deliciousness going right now! All you have to do is enter your info here to get going:



Raw Vegan Curry Salad Dressing: Oil-Free and Dairy-Free

Today, I came up with a raw vegan curry salad dressing that totally pleased the secret request of my taste buds. It’s sort of a mystical moment, when you are able to match up a recipe that sounds good in your head with the exact wishes of your body. I find that being almost entirely raw vegan for over 4 years now is what allows this mystical moment to occur: because my brain, working hands, and body are all working together so well, and my body’s nutritional and culinary needs are transferred to my brain seamlessly, and then swiftly performed by my hands.

In any case, I love opening my spice cabinet and my fridge and getting inspired. When you are working with fresh ingredients, allow them to inspire you to create your next meal. Great intuition goes into preparing raw vegan salad dressings. However, with the right formula, anyone can create a delicious one easily. This is why I am so passionate about salad dressings that are actually oil free and good for you. 

Oil-Free Raw Vegan Salad Dressings, Sauces, and Dips

To help you create your own salad dressings, just like this raw vegan curry salad dressing, I have developed a free guide for you to download on making oil-free raw vegan salad dressings, sauces, and dips:

raw vegan curry salad dressing


Raw Vegan Curry Salad Dressing
Write a review
Total Time
10 min
Total Time
10 min
  1. 1/5 tablespoons raw almond butter
  2. 1 tablespoon chia seeds
  3. 1/4 cup water
  4. 1 green onion
  5. 1 red bell pepper
  6. Juice of 1 small lemon
  7. Pinch of good-quality salt
  8. 1 heaping teaspoon curry powder (go for more if you wish)
  9. 1/4 jalapeno pepper, seeds removed (omit if scared of the heat)
  10. 1/2 very large zucchini
  1. Blend it all until very smooth (about 30 seconds), and enjoy on top of your favorite greens (about 1 pound). I also added some cherry tomatoes, sweet onion, 2 Persian cucumbers, and some micro-greens.

Creamy Garlic Dill Salad Dressing: Raw Vegan and Oil Free

Raw vegan salads are normally my go to’s for dinner. What makes them great are the crunchy, hearty, nutritious and delicious veggies. And of course, my favorite part is the dressing or sauce! This creamy garlic dill salad dressing can be used for salads, or any other dishes as a sauce.

Salad dressings are key for a great salad, and many of my clients often ask me for ideas on preparing some good ones. I present to you an amazing raw vegan garlic-dill, low fat recipe. To make a low fat recipe, you can use veggies in place of fats to bulk up the amount and lower the fat content. 

Oil-Free Raw Vegan Salad Dressings, Dips, and Sauces

There are many more guidelines on making your very own raw vegan salad dressings, sauces, and dips. Grab my free guide to get all of the tools to make your own oil-free salad dressings, dips, and sauces:

And now, for the creamy garlic dill salad dressing recipe. To make this creamy salad dressing, you can either use tahini (as I suggested), or any other nut or seed butter of your choice. You can also just use plain nuts and seeds, soaked overnight. 

Creamy Garlic Dill Salad Dressing

Creamy Garlic Dill Salad Dressing
Write a review
Total Time
10 min
Total Time
10 min
  1. 2 large tomatoes
  2. 2 tablespoons tahini
  3. 2 tablespoons chia seeds
  4. Juice of 1 large lemon
  5. 2 cloves of garlic
  6. 1/8 teaspoon sea salt or herbamare
  7. 1 small zucchini
  8. 1 jalapeno pepper (optional)
  9. 1 teaspoon dried or fresh dill, leaves only without stalks
  10. 1/2 cup water
  1. Place all ingredients aside from the dill in a blender and blend until very smooth
  2. Mix in finely chopped dill
  3. Allow to sit for 15-30 minutes to thicken

Raw Vegan Creamy Coconut Curry Salad Dressing

Coconuts make a lovely base for salad dressings, especially when mixed with delicious spices like curry and ginger. We recently bought a whole case of coconuts, and I’ve been using the water for my morning smoothies and ice creams, and the fruit/jelly for salad dressings – creamy and light at the same time.

How to Open a Coconut

I’ve tried many ways of opening coconuts, and have found the quickest one to be using a cleaver (funny enough – this is the kind of “meat” cleaver I love to use!) and a coconut buddie. This little plastic thing seems like it’s no good – but trust me, it makes taking out the flesh of the coconut a breeze! I first make some cracks around the parameter of the top of the coconut using my cleaver. Make sure you make a wide enough circle, so that taking out the flesh is easier. After you make a few cracks in a circle, you can use your cleaver to remove a circle portion off the top of the coconut, and then use the coconut buddie to remove the flesh (look at their website for precise directions – it’s very easy).

Coconut Curry Salad Dressing

Raw Vegan Creamy Coconut Curry Dressing
Write a review
  1. flesh of 1 young Thai coconut
  2. 1 teaspoon curry powder
  3. 2 very small zucchinis, or 1 large
  4. pinch of salt
  5. small chunk of ginger
  6. 1-2 cloves garlic
  7. 1 large green onion
  8. juice of 1/2 a lemon
  1. Blend all ingredients together until very smooth.
  2. Top a plate of greens with this dressing, adding any vegetables that you like to it.