Sunday RAW

Sunday RAW

Experience the power and magic of Sunday Rituals!

Sunday RAW vs. Sunday roast! Most of us know that Sunday roast is very popular and being  practiced in many families and served in many restaurants and pubs for so many years. We also know that it’s not healthy, yet many people still choose that option, WHY? The answer is simple, because they have done it for so long, that it became a ritual for them, something deeply ingrained and almost encoded, so it runs automatically, without thinking! According to University College of London, we need to practice for at least 66 days to install a new habit, to become automatic!

Consistency is the mother of Mastery! Create the time for personal Mastery! Create habits and rituals that empower you and help you grow, expand and develop, so that you can step into your potential and become the best version of Yourself!

Develop powerful and supportive rituals for your family and friends!

Install the powerful Sunday Raw ritual and let your body benefit from the beauty and power of raw, nutritious and living food! And it isn’t only about eating, but also creating the food together, it really is fun to share with others what we love doing! Get creative together with those you love and care about!

Ice cream

Take advantage of the summer season and enjoy it fully! The Nature is really generous and the variety is huge, choose what suits you best and select your favourite foods to celebrate Sunday RAW! It could be making your own ice cream. (Small avocado, handful of soaked cashews, 7 dates, raspberries, blueberries, banana, 1tsp of coconut oil, 1 tsp of vanilla, 2 tsp of raw cacao powder, 1 tsp of carob, adjust sweetness to your taste) You can freeze them, or instead you can use frozen fruits and add some ice cubes, blend all in a powerful blender and serve with some fresh fruits.

Green Tower

Green Towers created with slices of cucumber served with sunflower pate (you can use humus instead), layer of mashed avocado, fermented beetroots and fresh grated carrot, topped with sprouts of your choice!

Raw Salad

Simple raw salad created with avocado, sauerkraut, carrot, chicory, fermented beetroots, olives, sprouts, lemon juice and olive oil! Create your own version!

Installing a new habit is like buying a new pair of shoes, they might fit perfectly straight away or might be a bit uncomfortable at the beginning, but after some time of wearing them, they become like your second skin.

Question Everything! We need to question everything and select what is good and empowers us, and get rid of unsupportive old habits, despite of the fact, that perhaps our families have done it for many, many years! Perhaps something was serving them at some point of their lives, or maybe it was the best option or solution available at that time, but you’re living a different life, and what you do is your choice, and you take responsibility for your decisions.

So question whatever you do in your life and what you eat as well. The example of Sunday roast shows how powerful rituals are, whether they are good for us or not! Most people follow this, without even thinking. Awareness is the first step to a conscious living, don’t operate on autopilot; become aware of what happens in your life! What are the results of your habits, are you aware of them? Create habits and rituals that are supportive and serve you really well and help you grow every day! Please share your experience!

Kasia xx


Chia Pudding

Chia Pudding

Chia seeds – originally grown in Mexico, they were valued for their medicinal properties and nutritional value; important food for the Aztecs and Mayans! They prized them for their ability to provide sustainable energy; in fact, “chia” is the ancient Mayan word for “strength.” Aztec warriors ate chia seeds to give them high energy for endurance, they were known as “runners food” because runners and warriors would use them as fuel while running long distances or during battle; just 1 spoonful of chia could sustain them for 24 hours! So that shows why Chia Seeds have become very popular superfoods!

Chia Seeds

Chia Seeds benefits:

  • excellent source of healthy omega fatty acids (700% more than salmon)
  • contains easily digestible protein
  • energy and metabolism booster
  • more antioxidants than flax seeds or blueberries
  • 100% more essential amino acids than salmon
  • contains 500% more calcium than milk, and boron which help metabolize calcium, magnesium, and phosphorus for healthy growth  – stronger bones and muscles
  • promoting healthy skin and reducing signs of aging
  • they’re high in essential minerals like calcium, phosphorus, magnesium, manganese, copper, zinc, iron and niacin
  • nutritional booster for expectant mothers – amazing for mother’s and baby’s health, with the essential omega 3 fatty acids for bran’s development

Chia seeds are a very versatile ingredient that can be easily incorporated to most of your meals, sweet and savoury like: juices, smoothies, raw soups, porridge, and many desserts. You can grind or soak them and this is the best way to access their vitamins and minerals so your body can fully benefit from the nutrients. My favourite way to use chia seeds is to make smoothies and desserts, so I’m sharing Chia Pudding as my Valentine’s Day treat in this Love Week!

Chia & Raw Cacao Pudding

“Cacao, the food of the Gods”

Chia & Raw Cacao Pudding


0.5l almond, coconut or hazelnut milk sweetened with 5-7 dates (blend together and adjust the sweetness to your taste) you can also add a small banana, 7 tbsp of chia seeds, 2 tbsp raw cacao powder, 1tsp vanilla (optional), 1 tbsp lucuma (optional), desiccated coconut or hemp seeds, raw cacao nibs and goji berries to decorate.

Prepare the chia seeds and raw cacao powder in a glass bowl and pour the milk in, use a whisker and mix really well for about a minute or two, make sure all the seeds are included; they easily stick together.  Leave for about 2-4 hours to set and for the seeds to expand. When you soak them, they release the enzyme inhibitors that protect seeds and grains. Decorate with raw cacao nibs, goji berries and coconut and enjoy it!

Chia & Carob Pudding

Chia & Carob Pudding

This Chia & Carob Pudding is wonderful for kids, just replace raw cacao with carob!

These Raw Chia Puddings are packed with nutrients, healthy fats, minerals and vitamins; quick and easy to make. They are amazing options to welcome your guests, serve to children or treat yourself!

Happy Valentine’s Day and Love Week!

Kasia xx


Turmeric Milk

Turmeric Milk

Turmeric – probably the most powerful healing herb on our planet!

Turmeric comes from the curcuma longa plant and is part of the ginger family. It has beautiful orange colour and warm, bitter taste. Turmeric has been used in Asian food for thousands of years, the main spice in curry. It has so many healing properties that we can almost say that turmeric is good for everything; such a powerful plant! Potent anti-inflammatory, powerful antioxidant and antiseptic, immunity booster, just to mention a few, but the list goes on!


Curcumin is the main active ingredient in turmeric. The majority  of studies on turmeric refer mostly to the benefits of curcumin, not the whole plant of turmeric. To be able fully benefit from turmeric, we need to add black pepper to help curcumin make its way to our bloodstream; ginger and cayenne pepper is good too. It has powerful anti-inflammatory effects and is a very strong antioxidant. And of course consume raw as this is the best way to keep all the goodness that turmeric provides you with!

Turmeric has been used widely in India for thousands of years as a spice and medicinal herb. We can adapt this powerful and versatile plant in our every day eating:  porridge, pates, sauces, smoothies, raw soups, milk, etc; you can also use it as cosmetics and dye.

Turmeric Milk is one of the best ways to include turmeric and load your body with its remarkable health benefits. This wonderful nutritious night time drink is very relaxing and soothing, helping with digesting and keeping your gut healthy, it prepares you to have a good, deep and relaxing sleep. Make your ritual to have this extremely nutritious drink every evening and let your body and brain benefit fully from this powerful plant!



Handful of Hazelnuts or Almonds soaked overnight to make your own milk or use 0.5l ready coconut milk or milk of your choice, 1 tsp Turmeric, 1 tsp Cinnamon, Pinch of Black pepper and Cayenne pepper, Small piece of fresh Ginger, 1 or 2 Dates to add some sweetness if necessary, 1 tsp Coconut Oil (optional).


Drain the soaked hazelnuts or almonds and blend with 0.5 l pure warm water. Strain through a strainer or a nut milk bag to separate the skin. Pour the milk back into the blender and add all ingredients, you might need to add some hot water, and blend on high. If you used ready milk, blend all ingredients in a high speed blender, pour into a small sauce pan and heat for a few minutes until warm but not hot; do not boil!! Top up with some cinnamon and serve immediately!

Keep your Body Temple as happy & healthy as possible! Look after it with respect, you are not a Body, you have a Body, and it needs to serve you well for your entire life journey!

I wish you a Happy & Healthy New Year, filled with love, freedom and abundance!

Kasia xx


Raw Christmas Pudding

Raw Christmas Pudding

Christmas brings a magical time to our world! This is a great opportunity to make this festive season very special; to share, gather with friends and family, enjoy delicious seasonal specialities and treat ourselves and others with love and respect!

So treat yourself in a special way this festive season and let the magic happen! Prepare your refined sugar-free  Christmas Pudding at home and go even a step further and make it RAW! You will love the beautiful flavours and delicious smells, and your home will be filled immediately with the spirit of Christmas!

Implement the habit of eating healthy and tasty desserts; yes Raw Christmas Pudding can be made vegan, gluten & wheat-free and with no refined sugar, and it tastes amazing! To encourage you to go for that step and take action, I’m sharing a very simple way of creating a delicious and mouth watering Raw Christmas Pudding!


Raw Christmas Pudding

  • Ingredients
  • 100g dried apricots
  • 250g pitted dates
  • 100g raisins
  • 60g dried sour cherries
  • 2 tbsp orange zest
  • 60g flaxseed meal
  • 1 tbsp fresh ginger, grated
  • 1 tsp vanilla extract
  • 1/4 tsp allspice
  • 1tsp ground cinnamon
  • 1/4 tsp ground nutmeg
  • 1/4 cup orange juice
  • 1 tbsp coconut oil
  • 100g raw cacao butter for frosting

Combine all the ingredients in a food processor (apart from orange juice and coconut oil). Place in a mixing bowl and add the orange juice and coconut oil, mix well together. Put in a required size bowl or mould and refrigerate for 15-30 minutes. For frosting place cacao butter in a bowl over a saucepan of boiling water and stir until melted. Remove from the heat and cool to thicken the frosting, spoon over the pudding, decorate with desiccated coconut and fresh cranberries and refrigerate for about 15 minutes.


Welcome also NUTS this season, not only to include them in your pudding but to enjoy them as a snack.  Nuts are packed with protein, fibre and very valuable essential fats; become friends! Remember to soak them first to remove nutritional inhibitors and toxic substances and help your body to metabolise them better. Slightly roasted will provide you with real joy and let you experience the magic of Christmas!

I wish you beautiful Christmas and wonderful magic and love in your heart!

Kasia xx

Simple Meals

Simple Meals

‘Simplicity is the ultimate sophistication’.

These wise words by Leonardo da Vinci refer to all aspects of our life, including eating!

Make your meals using a few ingredients!

Simple meals are a lot easier to digest comparing to complex and very laborious meals. Our body can digest a lot better a small number of ingredients at the same time than when is loaded with a complex meal and a huge number of ingredients. So our interest is to help our body work efficiently.

The fact that we choose to consume simple meals doesn’t mean that they are less enjoyable or tasty; less is more!

For those who experience any kind of allergies or food intolerance, choosing a simple meal helps to identify the ingredients that are not compatible with your metabolism.

Another good argument to choose simplicity is that simple meals can be prepared in a short time; instead you gain more time to eat slowly, chew really well and enjoy fully the whole process of creating and consuming your meal!



This nutritious and colourful meal can be a great choice for parties or just an elegant and delicious way to welcome your guests and friends, or make your day special and feel amazing!

All you need to do is cut thick slices of cucumber, make sprouted pate (sunflower seeds and mung beans) or you can use hummus instead and add spices of your choice like garlic, ginger, turmeric, Himalayan salt, cayenne pepper, cumin. The top layer is made of fresh grated carrot and finely chopped fermented beetroots and decorated with sprouted sunflower seeds, mung beans and watercress.



These avocado snacks are wonderful; I personally love combining avocados with sauerkraut and fermented beetroots, they sharpen the taste of avocados and add extra colour, avocados make them absorbed really well. Perfect marriage!

When we consume too much food, or food that is very difficult to digest or not compatible with our metabolism, we often feel overloaded, tired and sleepy. Can you imagine waiting two or three hours for your car to drive after you put 5 litters of petrol? Food should fuel your body, not take away your energy to metabolize what you have eaten!

Digesting takes time! Our body has to metabolize every ingredient that is included in your meal and that process takes time. So give your organism a chance to deal with the food you consumed, before loading another portion. What’s more, it takes different time to digest different ingredients so it really matters how we create meals and combine ingredients. Very commonly used mix to be avoided is proteins and carbohydrates. Don’t combine proteins and carbohydrates! Your body needs to use different enzymes to digest them and your stomach needs to have a good level of acidity to be able to digest proteins!

Set a clear intention to welcome simplicity in your life and expand your awareness of creating and consuming simple meals!  Soon you will be rewarded with all the benefits and you will be inspired to introduce more supportive habits in everyday life!

Kasia xx


Seasonal Eating!

Seasonal Eating!

Why eating seasonally is good for you?

Everything in nature moves in cycles and happens for a reason. Each season presents us with something special for optimum nourishment, freshness and full flavours!

Spring seems to bring everything to life with beautiful green colours, so we get a great variety of green leafy vegetables to boost our body; we definitely need that after winter.  In summer we naturally go for cooling foods and tend to eat light, including vegetables like broccoli and cauliflower as well as berries and stone fruits, spices and seasonings. In autumn we instinctively choose more warming foods and so the colours turn into more warming palate too: carrot, sweet potato, red cabbage, onions, apples, pumpkins & squashes etc. Winter requires even more warmth so lots of root vegetables, nuts; the longer foods take to grow, generally the more warming they are.

From all seasons, autumn brings the abundance of the year, allowing us to enjoy the full harvest as well as prepare for winter, when nature needs to take a break to be ready again in spring, and the cycle goes on! One of the simplest, natural and best for us ways of preserving fresh vegetables is FERMENTATION! Definitely my favourite!


Fresh vegetables: red and white cabbage, red onions, carrots, red paprika and zucchini.


Prepare all your vegetables for fermentation by shredding, chopping, grating or slicing. Add really good quality unrefined sea salt or Himalayan salt and mix well together. Cover and leave it for about one or two hours or even longer to allow for the vegetables to soften and crate brine. Put in glass jars, adding a few cloves and one or two bay leaves or other spices of your choice. Make sure it’s packed really well, use your feast, at the end place something heavy on top to press it down.  Allow about 5 days for the fermentation, making sure the temperature is warm enough; if it’s too cold, the fermentation won’t start!


Experiment, this is only a starting point to set you off! Ferment one vegetable alone or select mix of many, adding herbs and spices and playing with proportions; you can basically ferment anything you want. Create your own version and share your experience!

Benefits of eating in Season!

Eating seasonally is really beneficial not only to your health, but also to the planet, your local farming and community, and your wallet as well!


Each season offers a variety of beautiful fresh produce so apart from having a balanced diet, you also get a chance to explore and broaden your every day eating all year-round. You benefit even more when you shop locally, not only you get hopefully fresh fruits and vegetables, full of flavour and higher in nutritional value but you also support your community, local farming and businesses. Eating seasonally is more environmentally friendly too! The global transportation means early harvest in order to survive long trips across the ocean, using a lot of refrigeration and hot houses.  As a result, you being the final consumer pay a lot more for all the travel expenses and lots of people involved in the shipping process. So you end up paying more and get fruits and vegetables sprayed with chemicals to survive the long journey and not even being aware that often they are contaminated. I hope this shows clearly that there are strong arguments for seasonal eating and by doing so, contributing to our environment too; you are a part of it!

Enjoy the abundance of this beautiful fall season, celebrate the harvest, explore the full nourishment and contribute to saving our planet! Seasonal is just a natural way to be in alignment with nature!

Be creative and let Mather Nature be your guide!

Kasia xx



Water is the most essential nutrient our body needs!

As you probably know, your body is made up of more than half water, approximately 70% and depends on water to survive. Every cell, tissue, and organ in your body needs water to work correctly, from regulating body temperature to removing waste, lubricating joints to carrying nutrients and oxygen to the cells. Water is essential for good health; it makes about 80% of your blood, ‘the Red River of Life’.

Water makes up more than half of your body weight and you lose water each day when you go to the bathroom, when you sweat, and even when you breathe. When the weather is hot or when you are physically active, you lose water even faster. Also fever, vomiting and diarrhoea can lead to rapid water loss. So your body is in constant need for water and if you don’t replace the water you lose, you can become dehydrated.

When you feel thirsty this is already alarm that your brain is sending to your body – You are DEHYDRATED!

Thirst isn’t the best indicator that you need to drink – if you get thirsty, you’re already dehydrated! Your body is communicating with you all the time and there are other symptoms which help to recognise when your body needs water/fluids: sleepiness or fatigue, dizziness, confusion or moody, headache, migraine, dry mouth, no tears when crying. Little or no urine or urine that is dark; pale and clear means you’re well hydrated.

Stay Hydrated

By staying hydrated you help the heart more easily pump blood through the blood vessels to the muscles so your heart doesn’t need to work so hard. When you supply enough water to your body, even your skin can look better; dehydration = premature aging!

Fresh spring water is the optimal solution however it isn’t always possible to have that so do your best and choose a way that can help to purify and energise water – filtered, mineralised or alkaline so that it’s very similar to natural spring water. Please avoid tap water, at least in London; it’s not friendly for our body, often contaminated! Coffee does not count as water, in fact coffee makes you body dehydrated and acidic!

Spring water

Having said all that, drinking clean water isn’t enough to stay hydrated; your body needs minerals as well! Be aware that our body can produce certain vitamins but we need to supply minerals from outside. What’s also very important is that vitamins and minerals can only be absorbed well when balanced together so the synergy is essential!

What to drink then? One of many options is to add a pinch of salt; Himalayan salt or good quality unrefined sea salt is a great choice. Sodium helps to stay hydrated but not sodium that you find in table salt which is heavily processed, often with additives and depraved from minerals, so best is not to use table salt at all. Himalayan and sea salt provide very valuable natural minerals to help our body function correctly.

Water your best friend

Here are some useful tips that help to stay not only hydrated but also equip your body in minerals. Make drinks/smoothies adding Himalayan sea ore sea salt, lime, aloe vera (or celery) and pear (you can also add watermelon or strawberries as sweetness or choose your favourite water based fruit). Add to your glass of water or even prepare a bottle to take with you with slices of lemon or lime, cucumber, fresh mint or ginger.

Drink about 30 minutes before you eat and allow at least about an hour or even longer after your meals; drinking during eating or shortly before or after, completely destroy the process of digesting! Be open to implement new supportive habits that are going to serve you in the best possible way and make water your best friend!

Stay Hydrated and Happy Summer!

Kasia xx



Connect to Your Inner Wisdom! There is something profound inside of all of us;  intuition, inner guide, instinct, inner voice, deep feeling that directs us to make decisions!

A mind that is united with the inner wisdom will become more and more efficient at fulfilling our deepest and most authentic desires. When we connect with ourselves on a deeper level, we can tap into a cosmic and infinite intelligence by asking for ideas and answers and allow to be guided and align with our True Self. Without such guidance, the mind will very likely find some other desires to fulfil, such as the standards and expectations of our society, try to please your parents, follow and copy TV stars or compete with your friends.

Follow Your Heart 01.06.2016

Often our inner wisdom is a mere whisper. It can communicate through feeling that gets you into action, inspirational thoughts or you might see an image in your mind; it could be a blend of all. Sometimes it might be easy to misinterpret the messages we get. Whenever you doubt yourself, find a quiet place to connect with yourself; meditate, go for a walk or just take some time out to relax and to be. “There is always music amongst the trees in the garden, but our hearts must be very quiet to hear it”.

We are part of the universe and we need to accept the same law as the rest of the cosmos. Nature can be our great teacher. Everything in nature takes time, when we plant seeds, they need time and the right environment to grow, and we can’t expect a tree to grow in a week, in fact it takes years. Nature also takes time to rest, soil needs a break, plants can’t blossom all the time, trees loose leaves as well to rest and get ready for the next season. Everything moves in cycles and so it happens in our lives, we need to take time and rest too as this is the universal law. So there will be times in our life that appear to be challenging and hard but that cycle will eventually move to a better time and the sun will shine for us to experience growth again; the secret is not to give up as lots of people do.


If we are careful observers we can see many good examples to learn from in our surroundings in every area of our life. Living very close to the largest park in London allows me to admire the beautiful residents of Richmond Park. Of course I’m talking about the deer. I’ve never seen even a single one that would be overweight. Isn’t that a common problem for humans? Animals know what is good for them despite not studying nutrition; they use their natural instinct that most humans unfortunately have lost because they are so disconnected from their inner wisdom. Instead lots of people would rather invest in using expensive machines that work ‘magically’ to reduce fat from their body, they go for instant fix; would you ever see anything like this in nature?

You are unique and exceptional and you will experience very individually the way of communicating with your inner wisdom and you will take actions that are going to lead to different results as everyone has a different task to fulfil. By listening to your inner voice and connecting with yourself you will be able to discover what your natural Genius is to align with your True Self and express the Purpose of being here!

Kasia xx

Boosting Chocolate

Boosting Chocolate

CACAO was considered as ‘food of the Gods’ and was once used as currency!

What is cacao? Cacao is derived from cacao beans, the seeds or nuts of the cacao tree and it can refer to all the products like cacao nibs, cacao butter or paste and cacao powder. The drink made from cacao powder is commonly known as hot chocolate.

Cacao and cocoa might initially sound and look the same but they are not. Raw cacao powder is made by cold-pressing unroasted cocoa beans. The process preserves the living enzymes and nutritional content. Cocoa is roasted at high temperatures and heavily processed, often with a lot of sugar added to it, lowering the nutritional  and health benefits.

RAW CACAO is very well known as SUPER FOOD and aphrodisiac as well as amazing source of magnesium and antioxidants and many other vitamins and minerals!  Magnesium is very important for your heart, muscles, kidneys and nervous system. If you notice unexplained fatigue, weakness or abnormal heart rhythms or eye twitches that might indicate low levels of magnesium in your body. Antioxidants are vital in protecting our body from harmful free radicals, which contribute enormously to many illnesses, including cancer.

Always strive for great quality, organic, live food. Treat your body as a Temple!

Hot Chocolate

Boosting Hot Chocolate:

handful Almonds soaked overnightChocolate
0.5l Pure warm water
5 or 7  Pitted dates
2 tsp Raw cacao powder
¼ tsp Turmeric
dash of Cinnamon
small pinch of Cayenne pepper

Drain the soaked almonds, rinse them and blend with 0.5 l warm water. Strain the blended liquid through a nut milk bag or strainer to separate the skin. Pour the almond milk back into the blender and add all other ingredients, you might need to add some hot water, and blend on high. Sprinkle on top some cinnamon, raw cacao powder or other spices of your choice.

Serve immediately and Enjoy!

This hot chocolate is great all year round and it can be a replacement for your coffee!

Kasia xx



Knowledge is very powerful! When we don’t know enough, we start developing beliefs. What are beliefs? They are thoughts held to be true; they are only strong opinions at best, only your perspective based on your past! We don’t see the world as it is, we see the world as we are. Beliefs can’t be true, false, right or wrong but they can be supportive or not supportive, empowering or non-empowering to your happiness and success!

Intellect 25.05.2016

You will always act or not act in accordance to your predominant beliefs and those actions create your results! The first step to change is awareness, the second step is understanding. When you understand that your ways of thinking and being come from outside of you, you can disconnect from them.

To avoid creating beliefs, we need to question ideas, conclusions, tradition and start understanding in our own way. Expanding our minds, training our brains and allowing our intellect to grow will bring us a new experience in life. So learning is the best investment!  If we want more from life – we need to become more!

Your Intellect 20.02.2016

As you are unique, you will experience life and learn your lessons in your individual way. Take inspirations from others but don’t be a follower. You are the Captain of your life! Choose consciously the direction you want to travel! Allow your intellect to develop intentionally; this is an unlimited process as unlimited is our potential! If you don’t aim to do that, you will never find out how far you can grow!

All big, successful projects start from single thoughts or ideas, but they need to be followed by action and this is the necessary step to take; without action nothing is going to happen. This short story illustrates that perfectly!

A man called Jose was asking God to help him to win the lottery, he was praying every morning, God please help me to win the lottery, you know I’m a good man and want to help other people too but I need more money so please, please, please help me to win the lottery. After some time God speaks to him and says: Jose, I really want to help you to win the lottery but you have to buy the ticket first!

So please take action and purchase your ticket to set off for your conscious self-discovery journey! Connect with yourself on a deep level to discover your message that you want to share with the world; great ideas come only from your inner world! KNOWING YOURSELF  is the beginning of all wisdom!

Kasia xx