Raw Carrot Soup

Today I have something very special to share with you: a delicious raw soup!

Raw carrot soup

If you still not sure about raw blended soups, try this one! Its a creamy carrot soup with avocado! So delicious and healthy! And let me tell you, it took 5 minutes or less to make it. All you need is freshly squeezed carrot juice, 1 avocado and spices. No cooking involved, no messy dishes and pots to clean up after. Its perfect lunch recipe for busy people.

Carrot Soup Recipe
a delicious colorful raw soup filled with many nutrients

Cuisine: raw food
Recipe type: soup
Serves: 2

Prep time: 
Total time: 

  • 2 cups fresh squeezed carrot juice
  • 1 avocado
  • sea salt
  • curry powder
  • turmeric powder

  1. Place all ingredients in a high speed blender.
  2. Blend.
  3. Ready!



Carrots are exceptional sourse of Vitamin A,C, K  and potassium. Contains high level of beta-carotene  and dietiery fiber.


Turmeric is a root vegetable, which is famous for its anti-infalmmatory properties and high content of antioxidants. * If you are pregnant or breast feeding DON'T include turmeric in this recipe.

Avocado is a great sours of a healthy fat and the best food sours of Vitamin E.

Love, Val

First published by Valentina Zelyaeva on January 15th 2019, updated in 2019

The perfect veggie burger

Making the perfect veggie burger is all about good ingredients, the right cooking and the right stacking. let's start to see how I make my perfect burger!

Two ways of making a veggie burger

There are 2 ways to make a veggie burger: to make the veggie patty from scratch, which is of course the best, but takes a lot of time, or use a good veggie burger from an organic food company. I have posted a homemade patty recipe before: Carrot lentil patty.

How to make the perfect veggie burger

  • Choose a good patty. An organic vegan option is Amy's veggie patty which you find in the freezer aisle.
  • Choose a good soft bun. I like the Ezekiel 4:9 sprouted whole grain buns by Food for Life  which you can find in the freezer aisle. Or the glutenfree option is the one by Udi's
  •  Choose fresh veggies/fruits that you slice into thin slices. I chose organic  red onion (veggie), tomato (fruit), lettuce (veggie). avocado (fruit).
  • Choose a nice cheese. I like organic, non-gmo, vegetarian Pepperjack cheese by Rumiano You can also leave cheese out or use a vegan cheese.
  • Grill the veggie patty in a skillet in a bit of coconut oil so it doesn't stick to the pan. Medium heat. First on one side until it gets golden brown, and then flip it. Add the cheese on top and lower the heat, put a lid over the burger for a few minutes so the patty gets hot and the cheese can melt.
  • Cut the burger buns in half  and grill both sides on the side of the skillet until a bit crispy and brown.
  • if you want ketchup or mustard, take the top part of the bun and add a squirt of both in the middle of the bun. I like Annie's Homegrown Organic Ketchup, 24 oz & Organicville Stone Ground Organic Mustard, 12 oz
  • The stacking:1. bottom first is the bottom of the bun.2. Add a piece of lettuce so the juices do not run into the bread bun.3. Add the burger with melted cheese on top.4. A slice of tomato.

    5. Slice of red onion.

    6. Half of an avocado scooped out.

    7. Add the top of the bun, with mustard/ketchup added onto the bun.

veggie burger vegetables

veggie burger 2

organicville mustard, annie's ketchup

veggie burger stacking

veggie burger

If you stack it this way you are most likely to keep the veggie burger together. If you pick up the burger, squeeze the back of the burger so all the ingredients come your way and not leak at the back!



Love, Lonneke

Breakfast smoothie

Hello, lovely OYL readers! Today I want to share a breakfast smoothie. It contains fruits - for vitamins, leafy greens - for minerals and avocado - for fat (natural, high quality plant-based fat), which is a key ingredient for beautiful, glowing skin.

Breakfast Smoothie
Delicious smoothie for breakfast

Cuisine: raw food
Recipe type: smoothie
Serves: 2

Prep time: 
Total time: 

  • 1 peeled orange
  • ½ pineapple
  • ½ cucumber (do not peel organic cucumber! skin contains essential minerals)
  • handful peppermint
  • handful kale
  • ½ avocado
  • 1 cup water

  1. Place orange, cucumber, pineapple and water in high speed blender.
  2. Blend till smooth consistency.
  3. Add kale, peppermint and avocado.
  4. Blend again.
  5. READY!



Pictures by Valentina Zelyaeva

First published on April 10 2012, updated in 2019

Tropical vegan fruit dessert

When I am visiting the Netherlands with my husband, one thing we love to visit his family. My Mother-in-Law Marlies makes the most beautiful and best-tasting dishes. She is a true top chef. This one was my favorite dessert ever, I HAD to have the recipe for this tropical vegan fruit dessert! So I can also share it with you guys :)


Love, Lonneke

Tropical vegan fruit dessert
A delicious light dessert that is all vegan full of healthy fruits!

Recipe type: dessert
Serves: 4

Prep time: 
Cook time: 
Total time: 

  • 4 avocados
  • 3 oranges,without skin, cut in parts
  • ¼ cup of orange juice
  • 3 kiwis, cut in parts
  • 4 dates, chopped
  • 4 dried apricots, chopped
  • 4 pears
  • 1 cinnamon stick
  • 1 tbsp brown sugar
  • 3 cups of raspberries, mashed
  • Pure shaved raw chocolate
  • ½ a cup coconut milk
  • handful of almonds, crushed
  • 4 tsp of Coconut flakes

  1. Blend the avocados with the coconut milk until fully blended.
  2. Remove the pear's skin and cut in pieces.
  3. Cook pear with the cinnamon stick and the brown sugar in a bit of water until pear goes soft. Cool down.
  4. Add all ingredients layer for layer into a glass.
  5. For each person one glass.
  6. First add the avocado mousse
  7. Then layers of orange, kiwi, pear.
  8. Add the dried apricots and dates.
  9. Add a bit of orange juice.
  10. Add the raspberry mousse on top.
  11. Add the shaved chocolate, coconut flakes and crushed almonds on top
  12. Enjoy!

You can choose another sweetener to cook the pears with, or just leave it out. other sweeteners are agave syrup,maple syrup, honey or stevia.

a quick vegetarian meal!


I like to eat delicious foods, but don't want to spend too much time in the kitchen. Sounds like a dilemma? I tell you: you can do both!

One dish we made the other day was vegetarian and Indonesian inspired. It took me only 20 minutes!

A delicious Indonesian inspired feast!

We  took vegetarian chicken by the Vegaslager, which is delicious and can compete with the flavor and bite of real chicken. But if you want to eat chicken, choose organic, that's very important. (you don't want to eat meat that has hormones, medication so the chicken can grow rapidly from being born to a full grown chicken in sometimes less than 50 days! Not healthy, so choose wisely, always  choose organic meat) I grilled it on an electric grill in 10 minutes.

Vegetarian chicken satay

We cooked organic brown rice that was quick to cook, within 10 minutes. You can take regular rice that takes usually a bit longer, around 25 minutes.

We baked organic eggs sunny side up.

We added a bit of warmed up, pre-made organic satay sauce (a sauce made of mostly peanuts) by the brand Yakso.

Yakso satesaus



The salad was simple and so delicious! Shred a big carrot. Add a whole avocado cut into pieces. Add herbs/plants like parsley and garden cress cut up. Add pine nuts. For dressing: a bit of lemon juice mixed with blood orange juice. Yummy!


Eating fast and delicious foods is all about having simple, fresh ingredients. It is also fun to play with colors. Delicious foods are a feast for the tastebuds, but should also be that  for the eyes!


Love, Lonneke

Salad making for dummies

What you need for a good salad

  • 1. Pick a kind of lettuce as a base, I prefer organic. Romaine, watercress or mix different lettuces up.
  • 2. Pick 1, 2 or more vegetables that you add raw or grilled. Like cucumber, tomatoes, grilled mushrooms, red peppers, onions.
  • 3. Add a protein. If you go vegetarian you can choose nuts. If you eat meat you can add grilled organic chicken, beef, bacon or other options. And fish: tuna, salmon, grilled shrimp or scallops as a few examples. Avocado is a nice topping as it is filling
  • 4. Add extra toppings like dried fruits to make the salad get a sweet flavor (raisins, cranberries, grapes, strawberries or other fruits)
  • Add cheese to make it more hearty (goat cheese, blue cheese, parmesan, gouda or other cheeses)
  • Add finishing toppings. Seeds, sprouts or anything else you can think of too add.
  • 5. And last: add your dressing! *Simple salt, pepper and olive oil tastes great with good ingredients in a salad.
  • If you want to go to an asian twist: add soy sauce based sauces to the dressing.
  • If you want to go light, add yoghurt in the dressing.
  • When you want to go sweet & spicy, add a bit of spicy red pepper flakes in dressing with honey

Ingredients which taste great together and in combination are great:

  •  Goat cheese, cranberries & pistachios
  •  Romaine, parmesan, croutons
  • Tomatoes, cucumbers, salt, pepper
  • Goat cheese, roasted pumpkin, sunflower seeds
  • Walnuts & blue cheese.
  • Avocado is always great to add to every salad. Tomatoes and cucumbers almost always are good ingredients too!

Just add some lettuce and olive oil!

Try your own combinations of dressing, salad & ingredients to find your favorite salad!

Love, Lonneke


My healthy raw food traveling supplies

Hi everyone,

Since I am a raw foodie people always ask me what I do when I am away from home.

So I wanted to share with everyone my traveling food essentials.
Whenever I leave for a job or even go on vacation I make sure I buy a few hard and ripe avocado's and ripe and unripe fruits. The reason why I say both ripe and unripe is because depending on how long I am away the ripe fruits and avocados I will eat the first few days and the unripe fruits will get a chance to ripen towards the end of my trip.
I always pack my raw food protein powder and a super green powder to make a quick and easy shake while I am away. Usually I mix the 2 powders with fresh coconut water . I prefer fresh coconut water but when I am away its not always easy to find,  So I  just buy the packaged coconut water. I travel with a super green powder just in case I can't get my hands on a green juice.

Now a days you have many options on green super raw food powders that you can buy at any health food stores. At the moment I am using "amazing grass green superfood"  and "sun warrior vanilla protein powder" Of course whenever I arrive at my destination I google health food stores and vegan restaurants to stock up on raw goodies. My last trip to Key West I got lucky and found an amazing health food store with a little cafe that served a lot of raw food,  green juices and smoothie's.

So I ate there every day and got all my raw snacks and fruit.
But these few items that I always take with me get me by in case I have no healthy options. I hope this is somewhat helpful for whenever you guys are traveling.

Much love

Teresa  Lourenco xoxo


Avocado on bread

Avocado on bread

When I get hungry, and need to eat something healthy fast, I make Avocado on bread, on Crackers or on a slice of toasted multigrain bread. It's so easy and tasty!

Cafe Gitane

I got this idea a little bit from one of my favorite restaurants in NYC: Cafe Gitane. There they serve a slice of Multigrain bread, with a layer of mashed avocado, a bit of olive oil, and red pepper flakes.

Cafe Gitane is not expensive, and the food is fresh & tasty, plus the ambiance is great. They have multiple locations (even around the World) They are a staple for fun-loving foodies and many celebrities go there to eat a nice lunch or dinner too. If you are in that area, give it a try.

Or make avocado on bread at home!

Avocado on bread recipe

My Favorite Snack: Avocado on bread!
Avocado toast Recipe Type : snack Author: Lonneke Engel Prep time: 5 mins Total time: 5 mins Serves: 1 1 ripe avocado 2 slices of roasted multigrain bread, or wasa crackers. salt pepper red pepper flakes

Recipe type: snack

Prep time: 
Total time: 

  • 1 ripe avocado
  • 2 slices of roasted multigrain bread, or wasa crackers.
  • salt
  • pepper
  • red pepper flakes

  1. Open the avocado
  2. With a fork you take out the avocado meat.
  3. Mash it onto the slice of bread.
  4. Add a bit of salt and pepper, and a few red pepper flakes.
  5. Enjoy!


Why avocado

Avocado has a lot of healthy fats for your body. So a few times a week eating it, will benefit you in my opinion. It also gives you a satisfied feeling, and stills your hunger.

Also read More Bread Please.. or not? To talk about the bread part .

Love, Lonneke

Lycopene and Yellow Tomatoes

Lycopene is known for its many health benefits. It has been correlated to reducing the risk of cancer, heart disease and macular degenerative disease. But a common misconception is that lycopene is associated with the red pigment of tomatoes.  However, yellow tomatoes also contain lycopene and recent studies such as one published in the International Journal of Food Sciences and Nutrition suggest that the benefits of the antioxidant may be greater when consumed via yellow tomatoes.  The reason why can be explained by the stereochemistry of the molecule-something I have studied in my organic and biochemistry courses at Columbia University.

Red tomatoes contain trans-lycopene and yellow tomatoes contain tetra-cis-lycopene. The antioxidant is equally potent in both forms but the human body is more readily able to absorb lycopene in the cis-form. This study supports that tangerine tomatoes are a better source of lycopene because your body is able to get more usable lycopene from them.

Yellow tomatoes taste great raw.  Cutting up a handful and mixing with avocados, pomegranate seeds with a touch of sea salt and splash of olive oil makes for a quick and delicious healthy snack. But the health benefits may be greater when eating them cooked as recent research shows that heating tomatoes enhances their anti-carcinogenic powers. Growing up in an Italian household, my favorite food is pasta and unlike Italian-American marinara sauces, which heavily rely on canned tomatoes, require adding sugar and take hours to cook; authentic Italian sauce is made from fresh tomatoes and should take no longer than 30 minutes to make. I prefer to use fresh yellow cherry tomatoes because of the naturally sweeter flavor. I highly suggest that you try it. Troppo buono!

Guatemala Fruits


I just got back from an amazing 2 week vacation, first  a week in TEXAS (yeehah!) visiting my boyfriends family. Then we went to GUATEMALA to visit my grandma who has lived there for 33 years now.

I wanted to share some pictures of the amazing fruit and avocado (which im not sure is a fruit or vegetable at this point haha)

My grandma has the most beautiful tropical garden. I cant tell you hooowwww exciting I got when I saw her avocado tree and the beautiful avocados hanging from the branches.

yes, I ate avocados plucked from her tree..

this is what it looked like when I cut them open


I also had fresh squeezed orange juice from the orange tree in my grandmas garden...

We went to lots of fruit and vegetable markets, there are so many crazy looking fruits you would never find in New York. We found this one particular, spiky looking fruit, I feel terrible but I forgot the name (I will ask my grandma and let you all know)

It was so sweet and delicious. The way you eat this fruit is by pulling it apart..


AAANNDDD finally, my favorite ever..PAPAYA!